Legendary Booty Blog

Every woman wants to build a booty that builds our confidence rather than being a source of insecurity. Below I am going to outline my rules or booty comandments if you will to guarantee you lift, tighten and tone that derriere!!!

1) SQUAT, SQUAT, SQUAT: The absolute basis for building your legendary booty is the barbell squat. Using an athletic stance, toes pointed at 10 and 2 with the bar on your shoulders squat until your quads are paralell to the ground then press up through your heels not on your toes. Focus on correct form first then adding weight every week. To increase results add in a second and even a third lower body day per week. Focus on going as heavy as you can while still using good form within the 8-12 rep range.

2) DON’T BE A CARDIO QUEEN: Unfortunately if you are someone who is an avid runner, cyclist or likes to perform dailyu extended cardio sessions you are going to have a very difficult time adding muscle. When you do cardio for an extended period of time with a fixed heart rate the body moves out of its fat burning zone and begins to burn our valued muscle for energy. To aid in not only fat loss but building that legendary booty stick to shorter more intense versions of cardio. My absolute favorites are hill sprints. 10-12 minutes of quick sprints up a hill burn as many calories as an hour of jogging but also put stress on the glutes and hamstrings building and developing those muscles.

3) EAT EAT EAT: You cannot expect to build muscle starving yourself. It is much harder for us to build muscle than the boys because we lack suffcient testosterone to do so. That means we have to train harder and be more dilligent with our nutrition and supplements. Make sure you are getting in 1 gram of protein per pound of bodyweight each day, sufficient carbs and good fats. Do not forget supplements to aid in lean muscle growth and fat loss. A good preworkout drink, whey protein post workout, aminos and a slow digesting protein before bed such as caseine or egg protein.

4) RECREATE YOUR COMFORT ZONE: Don’t train like a girl and be afraid of the gym. We need to train harder than the men as I explained above to hit our goals. Your leg workouts need to have basic lifts you do everytime as well as mixing in new concepts to vary each workout. Staples of my leg workouts are the barbell squat, heavy walking weighted lunges, heavy bench stepups, heavy strait leg deadlifts.

5) LIFT AS A PRIORITY: If you want to build muscle and lose fat than you need to act accordinly. Your daily workouts are priority over everything else. Don’t think you are going to get results doing some spin class for an hour, or some bootcamp nonsense then try to squeeze in a lift. If you train correctly and give all you have for 60 minutes you will be crawling out of the gym. THAT IS SUCCESS!!

6) REST AND RECOVER: Its important to rest and recover in order to attack that lower body again and often. Using a foam roller after every workout reduces soreness and cuts reovery process dramatically. Deep tissue massage is also another must!! Get plenty of sleep, drink plenty of water to help the body recover.

7) CHANGE IT UP: The body has an uncanny ability to adapt to things very quickly. That means changing up our workouts quite often. The order you perform lifts, the amount of reps per set, the concepts performed such as dropsets, upsets, tri-sets. The idea is to overload the muscles with so much stress they have no option but to grow and develop as a result.

Ladies I promise if you can implement these simple rules and concepts as well as training with some passion you will be on your way to building a LEGENDARY BOOTY in no time!!!

-FITMISS CHADY