A bigger, rounder, and perkier butt have been one of the most sought-after things in this day and age. There are thousands of tips, tricks, and hacks floating around on the internet that promise guaranteed results in just a day. However, we’re here to tell you that it isn’t going to be a smooth ride. Nevertheless, there is light at the end of the tunnel – it is not impossible. Here is a one-stop guide to getting a bigger butt and all things related to booty building.
Diet – does eating help get a bigger butt fast?
Nutrition is key for any type of body composition goal that you may have. You can do any number of exercises, lift a lot of weights, but if your diet is insufficient you will see no results. Getting enough calories to sustain muscle growth is extremely crucial as the muscles need nutrients to repair, recover and grow. It is a common fad to automatically assume that all carbs are bad. This is not necessarily true as their consumption is the fastest way to get a bigger booty or the growth of any muscle.
An increase in the size of your glutes is almost directly proportional to the increase in carb intake because this catalyses the increase in mass. Regardless, as a disclaimer, it is important to understand the difference between good and bad carbs – fresh vegetables, sweet potatoes, whole grains, beans, lentils, oats, etc., all fall under the former category whereas fries, white bread, chips, etc., fall under the latter.
They are necessarily ‘good’ because they energise the body and help in prolonging that energy, which in turn fuels you to exercise. The gazillion micronutrients in them will also act as an appropriate pre-workout snack in order to keep you going.
Out of all the answers to the question of how to get a bigger butt fast, protein is the most obvious one. Simply put, without delving into the science behind it, exercise triggers the breakdown of muscle protein.
Thus, consuming the right amount of protein generally and right after a workout, in particular, is imperative to muscle growth. This consumption serves the body with the amino acids it needs to repair and grow new muscle tissue. Drinking a protein shake or simply eating one or two boiled eggs within 30 minutes of exercising can be a game changer.
As a general rule, adding foods like salmon, flax seeds, tofu, and nut butter to your diet while also replacing white rice with brown rice or quinoa, and eating chicken or eggs on a regular basis will most definitely help you get a bigger butt fast.
Working out – the fastest way to get a bigger booty
Always focus on your nutrition first and then your actual exercises. There are tons of videos and posts by fitness enthusiasts on how to get a bigger butt but all of them fail to mention an indispensable component – glute activation. A lot of people are constantly sitting on their butts for about 90% of their day. Over time, the glutes can weaken by all that sitting.
Jumping into squats or lunges will not automatically work your butt. Anyone trying to get a bigger butt should take some time to warm up, activate and wake those glutes up. These exercises do not need any extra weight or equipment – can be as simple as 15 reps each of bodyweight hip thrusts, fire hydrants, donkey kicks, and squat pulses.
For the actual workout, squats are seen as the be-all and end-all. While they are undoubtedly great to implement, it is essential to keep in mind that they are compound movements in that they work not just the glutes but your hamstrings, quads, and the like. It is also important to understand the correct type of exercise depending on your booty type.
To get a bigger butt fast it is helpful to incorporate exercises that isolate your glutes and solely focus on their growth. Any hip hinge movement is an ideal glute isolation technique – mainly hip thrusts and kettlebell swings. Hip thrusts are actually the fastest way to get a bigger booty. A workout with different variants of hip thrusts will most definitely prove to be successful. Nonetheless, compound movements of squats and deadlifts in combination with glute isolation exercises are truly the best that any work out could provide.
Another important aspect of any work out to get a bigger butt is the number of reps. A simple answer to this is to continue till your muscle feels fatigued. Basically, till you feel the burn and you cannot go on any longer. However, our number one tip is to increase the weight or your reps as you continue to train your glutes.
In order to get bigger and stronger, you must make your muscles work harder than they are used to. This is what is known as progressive overload. With respect to your work out schedule, it is optimal to work your glutes two to three times a week in order to see the muscle grow.
It is absolutely necessary to give your booty some rest days in order to grow and recuperate. You cannot grow your glutes without rest and recovery. If you fail to give your body time to heal and recover, they are high chances that you will stunt your progress. Getting eight hours of sleep and putting in at least a day of rest before your working out your glutes again is crucial.
Just to summarise, you need to eat enough calories and protein to fuel and feed your muscles. Your focus should be on progressively overloading while working out. And lastly, rest! However, it is important for us to tell you that everyone and everybody is different. You should not aim to look like a particular and arbitrary standard set by society but to feel fit and confident in your own self. Work towards feeling healthy and good, and if that is by getting a bigger butt, our guide is your go-to.