"What the hell does it take to build a big booty?"
Let's skip a long intro and jump straight to the point ; The way to all muscles is exercise, protein-rich food and rest. It's actually relatively simple and actually also relatively easy, if you're just consistent with your training and eating habits, and make sure you get proper sleep. I will now go in depth with training, protein-rich food and rest, and thereby give you a recipe for a booty that cannot fail in any way!
Work out
The most essential thing for building muscle is exercise. This is because this is where you challenge your muscles, and thus give them a reason to grow bigger.
When you are up and working out and subjecting your muscles to a hard workout, you actually break down and destroy the muscle tissue. Afterwards, the muscle tissue will build itself bigger and stronger, so it is better prepared for the next time you train. It is also during this process that you must make sure to recover, so that your muscle can have rest and permission to reach the goal of building itself bigger and stronger. This process is also the reason why you can handle your next workout better than the last. Whether it's more reps, more kilos or better endurance during your exercises. - Because since your muscles have now grown bigger and stronger, they should be able to cope with the extra pressure. When you train harder each time, you will continue to break down your muscle tissue and give them a reason to grow bigger and stronger. This whole method is called progressive overload, and is therefore the best and fastest way to wild results.
My favorite method of achieving this, and knowing that I am doing better than the last workout, is via the “training until failure” method. On my last set in an exercise, I always want to keep going until I really can't do it anymore, i.e. until I fail. You don't have to stop when it's hard, it HAS to be hard, you only have to stop when you can't do it anymore. This way I know I have pushed my muscle to the maximum. And I know it will do what it can to make itself stronger and better for next time, since the muscle's own interest is also to be able to get through without failing. Another important point in muscle building is to be consistent in your training. You will need to exercise regularly to build muscle. I would suggest training legs / booty 2-3 times a week.
Protein-rich food
Food and muscle building go hand in hand. It is the proteins in the food you eat that are the building blocks of your muscles and help your muscles recover. It is the proteins that help your muscle build up big and strong after it has been broken down. I therefore always prefer to get a good amount of protein after my training. However, the times of day you get your protein are not the most important thing, as long as you make sure you get it. However, I would always recommend that you spread it well throughout the day, so that you are constantly sending protein to the muscles. For muscle building, I would suggest 1.5 to 2 grams of protein, per kilos of body weight. Then you are well covered!
The more food you eat, the more energy you have to supply for training. You should never be afraid of food! It's your best friend when you want to build booty! I prefer a good carb meal 1 to 1.5 hours before my workout! Carbohydrates are an energy-giving substance that the body can use to perform. So you don't have to be afraid of carbohydrates. On the contrary, make sure you get a lot so that you have good energy for the training and can use it to push yourself that extra bit!
Rest
Sleep is a big part of how you function in your everyday life. Also for your training. After a good night's sleep, your body will be ready for a good workout, compared to if your body hasn't had the rest it needs. Moreover, it is when you sleep that your muscles recover best! I would suggest 7-9 hours of good sleep every night.
As previously mentioned, you need to give your muscle time to recover so that it can build itself big and strong without being disturbed by hard training. I would always suggest 48 hours of rest for the muscle group you have trained before. you train it again. Should you still be sore in the muscle after the 48 hours, I would wait one more day. Furthermore, rest days are also very essential. Here, your whole body is allowed to get into gear. Then it can really concentrate on recovering! I always have 1-2 rest days a week, depending on what I can feel my body and I need.
One of the times I saw the most results was when I started taking my sleep and rest more seriously. Sleep and rest are therefore incredibly essential for building muscle, and should in no way be underestimated.
The important focal points that can be gathered from here are:
- Progressive overload
- Training until failure
- Protein-rich diet throughout the day
- Carbohydrates before training
- Rest days
- 48 hours of rest for the muscle group in question
- Proper sleep of 7-9 hours
The difficult part of this whole process is the mental part. It is getting trained even if you are unmotivated. To be patient and consistent in your training, eating habits and sleep. Especially in the beginning, it will be hard and require a lot. But it will probably get easier when it goes on and becomes habits and everyday life. Find something that motivates you and keep in mind all the time that in just a few weeks you will be able to see results, not to mention how your outcome will be in half a year.
Trust the process, for this, it works well. I know because I did it myself ;)