I am getting many questions about how what I did to transform my backside, and some are even questioning the legitimacy of it. So I figured I’d make a post about it to answer this for everyone who is curious and/or a skeptic!
So, people are commenting on the progress photo of my backside saying things like “oh yeah she squats” or “I’m starting the 30 day squat challenge” others are messaging me and asking how many squats I do per day.
I think this desperately needs to be said: Believe it or not, squats are not the end all be all when it comes to training your glutes and legs. That’s right. I said it. There is so much more to training your lower body than standard body weight squats. I’m not saying they don’t help or they aren’t a great exercise for your lower body, but there is much more you can do.
As always, I’m not a professional and this is just from my OWN experience. This is what I did. What I did most likely not yield the same results for you! This is for informational and educational purposes only.
- Frequently Asked Question #1: What exercise routine did you do/what do you mean by “heavy lifting”?
I would like to add that I am not doing all of these exercises in a single day at the gym. I am currently following DHPT’s program (check his blog out here and also here. He’s a certified PT and has a fantastic free weight loss plan!) :) So I have a more organized/structured training routine now and I go to the gym 5 days a week. I still do ALL of these exercises and these are the weight/reps I am doing them at currently. Also, a gym is pretty much necessary, or at least some home equipment.
So onto the exercises:
Barbell Hip Thrust (your glutes will be on fire, trust me!):
60 lb barbell. 4 sets 10-12 reps
60 lbs barbell. 3 sets 10-12 reps
Hip abduction machine:
12 reps/40 lbs, 12 reps/50 lbs, 12 reps/60 lbs
Hip adduction machine:
12 reps/50 lbs, 12 reps/60 lbs, 12 reps/80 lbs
3 sets of 10 - 25 lb weight plate (it is important to control the weight on this or you will injure your lower back, don’t be flinging up and down rapidly when you’re holding heavy weights.. its a recipe for disaster)
20-30 strides each leg. holding two 10 lb dumbbells.
*I do a low-ish weight because I have a difficult time holding proper form, lol. :/.
Two 45 lb weight plate on top of legs, do for 1 minute+ (as long as I can but I always go to 1 minute!)
Bulgarian Split Squats (my balance on these are awful, with and without weights so I’m practicing the movement/execution mostly)
5-10 on each leg, 7 lb weights.
Weighted Sumo Squats
Holding one 50 lb dumbbell, 30 reps.
Seated Leg Press
Warm up set- 200 lbs. 15 reps
3 sets of 10. 350 lbs
Leg Press (on sled):
2 sets of 12 with a total of four 45 lb weight plates.
2 sets of 10 with a total of six 45 lb weight plates.
Seated Leg Curl (good for your hammies!)
Two sets of 12 reps/40lbs
Two sets of 10-12 reps/60lbs
3 sets of 15, 90 lbs
*AND recently I began incorporating deadlifts into my routines
3 sets of 10, 60 lbs (my weight is quite low, I am practicing on my form currently) :)
I increase the weight as necessary but I tend to stick to the same amount of repetitions. It is important to increase weight when the weight you are doing is not challenging you anymore. If it doesn’t challenge you it won’t change you ;)
- Frequently Asked Question #2: “What was your diet like? Did you follow any diet plans?”
I make sure to eat just enough, but not too little. Which is super important. I am currently eating a calorie deficit in order to reduce my body fat. I do not follow diet plans nor do I restrict any food, food groups or macronutrients. I stick to the basicS (chicken breasts, vegetables, fruits, nuts, eggs occasional dairy, grains, beans (those particular foods tend to cause bloating with myself so I don’t eat them daily). I choose to eat whatever I want in moderation, whether it be a big hamburger, root beer float or a slice of cheesecake. :) I believe moderation is key, and it is okay to indulge and you should never ever feel guilty for doing so.
I do track my macros/calories most of the time so I can be sure that I am not eating too little which was a problem I encountered when I ate “intuitively”.
- Frequently Asked Question #3: “How long did it take?/”How long did it take to see progress?”
From the before to now it has been about a year. However in the beginning I wasn’t as serious about it as I am now and since I was quite new to fitness and lifting, I was only doing a fraction of those exercises and using the crosstrainer.
Keep in mind that your own progress will always differ from the progress of others. No two bodies are alike.
- Frequently Asked Question #4: “What did you to do get rid of the cellulite”?
I believe it was from a combination of reducing my overall body fat, regular exercise (lifting and cardio) and an improvement in my eating habits. I noticed that my cellulite was lessening within a few months of going to the gym and eating healthier foods, and I had lost about 15-20lbs.
Again, this may or may not work for you. Not everyone will experience the same results Some people are more prone to having cellulite than others, it could be a genetic thing, or even hormonal.
- Frequently Asked Question #5: How can I increase the SIZE of my butt?
Increasing the size means building your gluteus muscles through a calorie surplus/proper nutrition and a lot of lifting. Which means you need to be eating more than your body requires to maintain its current weight, yes, that means you will be gaining. So if you’re like me and still want to reduce your body fat percentage, you might to want to hold off until you’ve reached your bf% goal before you start a calorie surplus again. Someone who has done this and grew themselves a fantastic booty is fitnessforlife3.tumblr.com (I’m sure you’ve seen the before and after of her butt which has made its rounds on the fitblr community a few times).
I think that about covers most of the questions I’ve been getting. :) If there is anything you need explained or have another question entirely just drop it in my inbox and I’ll reply as soon as I can!
Hummus and Vegetable Grilled Wrap
I never liked spinach until I made an adventurous decision to buy some at the grocery store anyways… and turn them into Oven Baked Spinach Chips.
Now, spinach is my new best veggie friend. It tastes sooo ridiculously good. Let’s start baking!
• Bucket load of spinach leafs. I am talking about handfuls here!
• A bit of extra virgin olive oil, to coat the leaves. You don’t need a lot - for 400 grams of spinach leaves, I used 1 tablespoon of oil.
• Herbs. I used pepper, curry powder, red pepper powder, garlic powder and thyme.
1. Preheat oven at 120°C / 250F,
2. Rinse and dry the spinach leafs,
3. Place spinach in a large bowl, pour in some olive oil to coat the leafs,
4. Add herbs, toss it all around,
5. Place some baking paper on a tray, and lay out the spinach nice and evenly,
6. Pop them in the oven for 15-20 minutes. Keep checking on them until they’re crisp!
Corny Bean Dip via Kath Eats Real Food
This dip is very versatile. It can be used as a salsa with tortilla chips or as a topper for salads. Even cook it into rice!
Ingredients (Makes ~3 cups)
- 1/2 can corn, drained
- 1 can black beans, drained
- 1 big tomato, chopped
- 1 jalapeno, de-seeded and chopped
- 1 tsp southwestern seasoning or a blend of cumin, cayenne and chili powder in equal parts
- Squeeze of half a lime
- 1/8 tsp kosher salt, or to taste
- Mix first 4 ingredients into bowl, toss together.
- Toss with dressing.
- Chill for maximum flavor.
- Serve with chips, in tacos, on salads etc.
Approx 150 calories per cup.