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The answer to the question of why butts stay small is as old as time itself. Well, not really, but it is always good to
know why something is happening when you are looking for away to change it.
There are quite a number of reasons why butts stay small.
Unfortunately, there are some things you can't really do anything about but for the majority of the reasons, there
is plenty you can do.
The most important thing for you to realize is that there is hope for everybody!! There is not one single person out
there who won't see results when these reasons are properly addressed.
1. Genetics
This is the major reason and, coincidentally, the major excuse for rear ends staying small.
Your genetic blueprint determines what color hair and eyes you will have, what size your feet are, and, most important for our purposes, how much muscle you start with on your backside.
I say "start with" because everyone, whether they want to believe me or not, has the potential to gain muscle.
Granted, some people have a lot more potential than others but the fact remains.
What can you do about it?
Unfortunately, nothing. You would have to go back in time and pick new parents and that just isn't going to happen.
What you can do, however, is train.
2. Inactivity
If you do nothing for increasing your butt size except sit on it, it will only grow larger in the wrong way. Targeted
exercise is the absolute best way to shape and build your glute muscles.
What can you do about it?
Get off that butt and put it to work!
3. Improper Exercise
The glute muscles are just like any other muscle in the body. With proper training, they will grow. However, with
improper training, it is more likely that nothing will happen. This single point has probably caused more people
to give up on building a bigger butt than anything else I've encountered.
Someone once came up to me and said "My butt just won't grow. I've tried everything."
"What have you tried?" I asked.
"Well, I did one set of lunges every other day, holding onto a pair of soup cans. Then I tried some step-ups a couple of times. The only time my glutes got sore is when I sat on my Thighmaster by mistake."
What can you do about it?
Learn proper exercises and proper exercise technique. By reading this book, you are taking a huge step in the right direction.
4. Poor or inadequate nutrition
You can't build a log cabin out of matchsticks, nor can you build a big, muscular rear end out of carrot sticks or
french fries. You must supply your body with proper nutrition in adequate amounts to support muscle growth.
What can you do about it?
Learn about proper nutrition for supporting muscle growth.
5. Insufficient training intensity or resistance
For many people, it is not the exercise technique or the nutrition that is the problem. It is lack of training
intensity or insufficient resistance. Your body wants to be lazy. It wants to do as little as possible. If you give it
the same training stimulus every time, e.g. lunges with 2 pound dumbells, it is going stay exactly as it is. You
must give it a reason to improve and that means increasing intensity and resistance.
What can you do about it?
Don't be afraid of weights! Ladies, touching a dumbell will not turn you into a man. I promise you. All it will do is
help you to quickly transform your physique into the physique of your dreams!
6. Tight Muscle Pillowcases
What the heck am I talking about?
Well, let me tell you, as strange as the description sounds, this single factor is without a doubt the most
completely underexplained factor of them all when it comes to building larger glutes. You won't read about it in any magazines or fitness articles but it has the potential to bring your glute growth to a screeching halt no matter how intense you train, no matter how good a program you're on and no matter how perfect your nutrition is.
In fact, by properly applying proven training techniques which address this factor (which I explain in very easy-to-
understand terms in "Gluteus to the Maximus"), you can easily, in a matter of weeks or even days, break through
the plateaus that have held back your glute size for years.
But what is this factor? You'll learn all about it and how to overcome it when you buy "Gluteus to the Maximus –
Eating healthy is one of the keys to losing fat from your belly or anywhere else it may be hiding on your body. With that in mind, here is a healthy eating guide with some easy rules you can follow.
Healthy Eating Guide - rule #1
Balance is key for fat loss - Weather you’re dieting to lose fat or increase muscle mass, the proper proportion of fats (make sure you’re eating the correct kind of fats), carbohydrates, and proteins is key to maximize your success. A rule of thumb for adults is 25 - 30% carbs, 20 - 25% fat and 45 - 55% protein. This balanced eating should be done on a per meal basis. That is each meal should be well balanced in order to ensure proper nutrient absorbtion. Fort example, it’s not as beneficial for fat loss if you eat one meal with 80% protein, and the next with only 5%. Strive for a balanced approach at every meal. Making sure you eat protein and fat with your carbohydrates helps moderate carb digestion and subsequent release into your bloodstream.
Eat many small meals throughout the day. Rejoice! You get to eat all the time! That’s true, it’s better to eat 6 meals throughtout the day, than the traditional 3 squares you had in the army. This optimizes nutrient absorbtion and promotesd fat loss and muscle gain. The problem comes when people eat the same meals they were eating 3 times per day, twice as often. Obviously that would be fairly ineffective as a fat loss strategy. You have to eat smaller meals, so the total calorie intake is the same or less than you were getting with your previous 3 meals, it’s just spread out over the 6 meals you’re eating now. In addition to promoting better nutrien absorbtion, eating more often, but smaller allows more even release of sugar into your blodstream and helps prevent blood sugar spikes that can contribute to fat gain.
Healthy Eating Guide - rule #3
Eat fewer carbs in your last meal of the day than in your previous meals. This will help fight your body’s tendancy to store carbohydrates it is not immediately using. You know how it stores them, don’t you? That’s right, right around your midsection.
Healthy Eating Guide - rule #4
Drink plenty of water if you’re trying to lose fat. Most people should drink at least 72oz of pure, clean water per day. (NOTE: Diet pop doesn’t count. I said water) If you are losing water due to exertion or heat, you can drink much more. This does a number of things, most of them beneficial to fat loss. Amoung other things, being adaquately hydrated helps ensure proper kidney finction, freeing the liver to perform one of its main functions, metabolizing fat. Keep in mind that some liquids, including green tea, actually work as diuretics, so drinking them will actually cause you to lose water. Be aware of this tendency when planning your water intake. You can just drink plain, old tap water if the water is clean in your area. That being said, it really isn’t in many areas, so purchase a filter to get the junk out and make your water actually healthy. It will be far cheaper than buying bottled water. If you are going to buy bottled water, get it in bulk, on sale. You’ll pay half what you get it for at the mini mart.
Healthy Eating Guide - rule #5
Consume low glycemic index carbohydrates. What are low glycemic carbohydrates? The clycemic index of a carbohydrate is basically a measure of how fast it’s digested and released into your bloodstream. Higher glycemic index carbs are more likely to cause blood sugar spikes that can promote the fat storage you’re trying (desperately) to avoid. The glycemic index scale normally uses glucose as 100. Some GIs use white bread. The following are based on glucose. Here are some easy things you can do to keep the glycemic index of your carbs lower. Switch white rice to brown rice. White rice is just plain bad news when you’re trying to lose fat. Your standard, steamed, short grain white rice has a glycemic index of about 72, while brown rice is about 50. Other hy glycemic index foods to avoid are
rice cakes (80+),
that white bread baguette from Starbucks (90),
standard white bread (72),
whole wheat bread (69),
beets (64),
bran muffin (62-68),
plums (69),
pineapple (66),
pretzels (73),
Coca-Cola non-diet (77),
plain bagel (72),
Rice Chex (89),
and watermelon (72).
Notice how many low fat choices many people think of as “diet foods” are on that list.
Are you dieting your way to fatness?
Some low glycemic choices you can eat include pearl barley (25),
peanuts (14),
apples (38),
peaches - raw, not in syrup (30),
pear (38),
grapefruit - no sugar (25),
skim milk (32),
Yogurt, nonfat, fruit, artificial sweet (14),
whole grain bread (38 - 42),
kidney beans (27),
lima beans (32),
soy beans (18),
brocolli (15),
cauliflower (21),
whole grain Vermicelli pasta (36),
boiled black beans (30),
and cherries (32)
Simply following these 5 rules in the healthy eating guide will typically have a positive effect on your body fat, i.e. it will start to go away. If you’re trying to drop belly fat, get on board with this ASAP.
Ladies, Have You Ever Said Any Of These Things To Yourself?
"I hate my old lady looking legs" - "I'm tired of my thighs rubbing together when I walk."
"What is this stuff coming out of the sides of my knees?" - "I can't stand very long in a pair of heels"
"I hate tugging on my clothes all the time"
"I am sick and tired of being fat"
"I'm tired of my jean size going up every year."
"I'm sick of my pantyhose swishing when I walk."
"What is this dimply stuff on my legs and buns?"
"I look like a stuffed sausage in my "skinny" jeans"
"I want to wear fun clothes again."
"I wish I had my teen age body back again!"
Then My Thin Thighs Program Is For You!
My Thin Thighs Program is an accumulation of my personal experiences over 10 years as a professional personal trainer, nutritionist, published author and ex-obese person.
If there is one thing I know, it's how to transform bodies and inspire people to get the results they so desperately desire but didn't know they could until they had the right process that I am making available to you today. This complete program is based on the results of research, real clients, (not TV Produced testimonials) and myself personally.
No miracles or unproven hype here, just the truthful scientific facts and a proven plan that works and delivers outstanding results.
Finally, I have come up with a program that gives you the lower body you want, the energy you desperately need and the mind set required for you to permanently succeed.
It was created by someone who has been where you are and understands what it feels like to hide behind too tight pants, uncomfortable skirts and embarrassing too tight, but too broke to buy new ones, jeans.
A is for Avocados. Good fats, plenty of fibre, great with any meal. B is for Bench Presses. Old school, simple and effective. C is for Crunches. Ditch them in favour of Killer Core Exercises. D is for Deadlifts. Great exercise for your legs, arms and butt. E is for Eggs. Natures perfect meal. F is for Fasting. Often overlooked and misunderstood. G is for Goals. Make sure you have them. You can achieve anything you want. H is for Heavy. Don’t be afraid of lifting heavy weights. They won’t make you bulk up. I is for Intensity. Pump it up. When you train, have a proper go. Finish your workout spent. J is for Jumping. Get your own body weight moving vertically and your heart rate will follow. K is for Kick backs. A must do exercise for women. Prevent or remove flabby arms.
L is for Lifestyle. Make small changes every week and your fat loss lifestyle will be sustainable. M is for Magnesium. Are you getting enough? If not eat more spinach and pumpkin seeds. N is for Natural. Avoid processed foods as much as possible. O is for Obesity. Don’t become a statistic. Stay active and eat well. P is for Positivity. Focus on the good and eliminate the bad. Always be looking for the positives. Q is for Quinoa. Actually a seed, but used like a grain. Great addition to soups, or as a substitute for rice. Have you tried it yet? R is for Rest. Recovery is just as important as the hard work you are doing. S is for Supersets. Raise the intensity of your workouts by doing two exercises with no rest in between. T is for Technique. Always exercise with proper technique. The last thing you want to do is injure yourself when working out. U is for United. Get the support of your family and friends and you will get further than ever before. V is for Variety. Mix it up and you will never get bored. W is for Weight. Don’t get too conscious of the scales. Do your clothes fit better, do you look and feel better? These are much more important than a number on the scales. X is for Xanthines. Caffeine is derived from xanthine, and whether you want an extra boost for your workouts or just to kickstart your day then a caffeine hit will do the trick.
Y is for You. Get the body you have always wanted. Don’t be afraid of failing. The only way to fail is to not try. Z is for Zinc. Common deficiency. Easy enough to get when eating red meat, peas and pumpkin seeds.
If you eat right and exercise at the intensity, frequency and duration proper for you, but still can't get rid of a little paunch here and there, you're probably just not drinking enough water.
Water helps boost your metabolism and helps you flush out the excess toxins that build up in your system. Your liver converts stored fat to energy. It has other functions, but this is one of its main jobs.
Unfortunately, another of the liver's duties is to pick up the slack for the kidneys, which need plenty of water to work properly. If the kidneys are water-deprived, the liver has to do their work along with its own, lowering its total productivity.
It then can't metabolize fat as quickly or efficiently as it could when the kidneys were pulling their own weight. If you allow this to happen, not only overtaxing your liver, but you're also setting yourself up to store more fat.
Every time I want to shock my body into a super perfect state for a photo shoot, I step up my water intake to six quarts a day and within three days, my skin looks amazing, my weight drops enough for me to feel confident and I feel awesome.
You can start breaking your set point too by drinking up. Start with 8-12, 8 oz glasses of water every day. Don’t get crazy with this, but be reasonable and know that you must drink at least two quarts to start to flush your body.
Whichever eating plan you choose be sure to adjust it accordingly depending on how you feel and how your body responds. Don't ever blindly follow a rigid "diet" based on massive media hype. Be informed and focus on powerful positive changes.
1. Get enough quality protein in the daily diet - not only does it have a higher thermic effect than carbs and fat (so you burn more calories digesting it), but it also creates satiety so your hunger is satisfied longer.
Plus protein is a building block for maintaining and building lean muscle... And remember that the amount of lean muscle you carry is one of the main factors for controlling your metabolism.
2. Think fiber! When it comes to carbs, make sure that almost all of your carbohydrate intake is from higher fiber sources like vegetables, fruits, and high fiber unrefined grains.
Try to avoid refined sugars and refined grains as that is one of the main reasons so many people struggle with body fat.
I personally don't eat many grains as I prefer to get most of my carbs from veggies and fruits, but I am a bit of a fan of sprouted grains. I generally recommend looking for carbohydrate sources that have at least 2-3 grams of fiber per each 10 grams of total carbs.
Remember that fiber helps fill you up and also slows down the glycemic response of the foods you eat, all beneficial for getting lean.
3. Don't be afraid to eat fat!
Many people try to go way too low on their fat intake and this can negatively affect hormone levels in your body as well as causing more cravings. Try to eat enough healthy fats daily.
Good sources of healthy fats are nuts and seeds, nut butters, avocados, olive oil, organic meats and eggs, coconuts and virgin coconut oil.
On that note, saturated fats from tropical oils are VERY misunderstood, even by many nutritionists and other health professionals. Yes they are composed highly of saturated fats, but are actually beneficial (but that's way beyond the scope of this article).
4. Avoid the two worst things in our food supply at ALL COSTS:
*artificial trans fats from margarines, shortening, and hydrogenated oils that are in most processed foods
*high fructose corn syrup, which is in almost all sweetened products on the market
Again, if you avoid processed foods, it becomes easy to avoid these two worst offenders in our food supply.
I always contend that once you get a handle on these 4 main points of your diet detailed above, the rest starts to take care of itself as you gain control over your appetite, blood sugar levels, hormone levels, etc. It all falls into place, and you eventually gain total control over how lean you want to get.
Build a Beautiful Set of legs!
If I didn’t mention, these work outs are mainly for beginner women but can be adapted for men and intermediate levels.
When I'm thinking about how to train legs, I break up the legs into three main groups. The quads, the hamstrings and the calves, so let's take a look at each individually.
Mainly for your quads (front of your legs) 1st lunges.
With dumbbells, one in each hand by your side take a step out , making sure your knee does not pass your toes. Make sure the other knee comes close to the floor. If this is difficult, do not go down as low, you will be able to do more later. 15 – 20 on each leg. That is one set. Do four sets.
Hamstrings (Back of leg)
Take that same weight with feet six to eight inches apart. Bend at waist with face straight ahead and keep in the same position through the whole exercise. Go as low as you can, pause a second then come back up but NOT all the way. Just short of all the way up. Do NOT look down. 12 -15 reps. four sets.
Calves
The best choice is donkey calf raise. It’s good to have a block that will elevate your calves. You may have to use a stair or stand on a chair but a block is preferable. Then lower your waist so someone can climb on (yeah, this is fun). Then raise your heels up and down. You need to be bent at the waist but when doing the exercise, just bend at the ankles. Just let your calves keep stretching. Your rest position for the calves is the stretch position. Rest 20 – 30 seconds then do 20 -30 reps, and then repeat Do three sets.
You'll really feel a burn, that’s just the lactic acid building up, but the results might just surprise you. Advanced legs The best way to train the quads, by a mile, is with heavy squats.
The squat is great because it puts a huge amount of stress on your muscles and it works out a huge amount of muscle. It's taxing on your body, which makes it uncomfortable to perform, which is why you don't see many people doing it. It's also the only exercise that's ever made people throw up just from training.
This happens because the level of lactic acid builds up in your body and just becomes too much. Some hard core trainers who carry a bucket around with them when they train their legs. I don't quite go this far, but it's a good demonstration of how serious you need to treat your leg training days.
A couple of other good exercises are the lunge and the leg press. These aren't easy to perform by any means, but they are easier to perform than the squat.
As for the ham strings, Romanian deadlifts are a favorite of mine.
Regular deadlifts are also good and they also work quite a large portion of your back, so it's like a double whammy. If you're not including one of these into your workouts, you're really missing out on some muscle growth.
And finally we have the calves. This lot can be a trouble to train as they are not really into growing. Because they tend to have a different type of muscle fiber predominance, you need to train the calves a little differently. Instead of the usual 6-10 repetitions, try upping the reps to 20-30.
Do three sets of these as heavy as you can do and then see how you go. You'll really feel a burn, that’s just the lactic acid building up, but the results might just surprise you. I prefer whatever you use, that your body is close as possible to a 90 degree angle. Try a leg press machine, donkey calf machine or something that will put your body at that angle. When you finish a set, don’t get off the machine. Just let your calves keep stretching. Your rest position for the calves is the stretch position. Rest 20 – 30 seconds then do 20 -30 reps, and then repeat. Three sets. You will have to start with a very low weight.
Lower body exercise for women
Warm-up:
1 set of Bodyweight Squats
1 set of pushups
1 set of Squats with the empty bar
1 set of light dumbbell chest presses
1 set of moderate weight barbell squats
1 set of moderate weight dumbbell chest presses
Strength Training Superset #1 Barbell Squats paired with Dumbbell Chest Presses 3 supersets, aiming for 8 reps per side per set Strength Training Superset
#2 DB Rows paired with Barbell Forward Lunges 3 supersets, aiming for 8 reps per set.
Stationary Bike Intervals After a warmup, I did 6 intervals of 45 seconds work and 45 seconds rest, finishing with a cool-down.
Want legs like this?
You can!
How to Build Muscle on a Tight Schedule
I was thinking that either before going to work, or after coming home, I’d bust out a couple of workouts, eat, and crash before having to get up and do this shit all over again. Just thought I’d get a pro’s opinion. Cheers Matt Dixon Since frequency is important you will still want to hit each body part at least once every 4-5 days.
So you could do three days on, one day off. Or you could go six days on, one day off. Or just five days straight.
Not sure what option works best for you so I will give you an example of each. Three days on, one day off: Day 1- Vertical pushing & pulling
Day 2- Lower body
Day 3- Horizontal pushing & pulling
Day 4- Off
Day 5- Repeat Day 1 using different exercises
Or
Day 1- Chest & Biceps
Day 2- Legs Day
3- Back & Triceps
Day 4- Off
Day 5- Repeat
Day 1 using different exercises If you are going to go six days straight you don’t want to be doing pressing exercises on back to back days which would happen with either of the above options so you may be best doing the old push/pull.
Day 1- Chest & shoulders
Day 2- Back width (chins) & back thickness (rows)
Day 3- Legs
Day 4- Repeat
Day 1 using different exercises If you are going to go five days straight just do this:
Day 1- Chest & shoulders
Day 2- Back width (chins) & back thickness (rows)
Day 3- Legs
Day 4- Repeat
Day 1 using different exercises
Day 5- Repeat
Day 2 using different exercises
Day 6- Off
Day 7- Off
Day 8 (the following Monday)- Repeat
Day 3 with different exercises Depending on how much time you have you could throw in a set or two of triceps at the end of day one and biceps on day two.
Now as far as sets and reps go, this really depends on how much time you have. As does exercise selection. In time pressed situations like this I like to start with higher reps and work your way down. This way your work sets become your warm ups and vice versa.
So instead of needing to do more warm up sets to start with a set of five, you should start with a set of 10-12 and take that to near failure.
Count that as your first set and then drop the reps and up the weight for one or two more sets. This saves you time. If you are really in a rush you will also have to do the opposite of what I normally recommend. Instead of choosing exercises that allow you to use the most weight, you will actually have to choose the exercises that allow you to use the least weight. That way your warm up time will be cut way down. Warming up to a 405 squat takes a lot longer than warming up to a pistol squat with no weight. Same can be said of deadlifts versus glute ham raises or inverted rows versus heavy, cheat one arm rows.
So choose accordingly.
Hopefully that gives you some ideas and options to play with.
