Mixed exersise (different kind off cardio interval, types off exercise like weight resistance low reps allto high reps, enoughof setts),
whole body (learn how to target different parts not just the major ones like the but have different muscles that needs different movements to build the whole),
balanced nutritional habits and enough for what your body needsand use (balance between carbs protein fat and enough, get enough with vitamins mineralsand fatacids),
enough with combined quality sleep at night (minimum 8 hours).
Don't overdo like exercise to much or frequent, especially with the same muscles, they need a certain amount of time to get the gain.
Don't overdo protein like many does those days and think it's good.
You have two nutritional forms that will eat your excess fat, ketone or constant high metabolism. both have it's advantages and backsides.
Ketone takes longer to gain muscle mass and has longer recovery times, takes longer to self breakdown muscle, harder to maintain with high energy intake needs every day when you exercise every day for more than 30-45 min, have my suspension that it takes longer times to get rid off body fat. Can make you mentally sluggish, the brain doesn't work that optimal if you have a high active brain.
Constant high metabolism, makes everything go faster, faster recovery, faster gain with muscle, faster breakdown off muscle if off to many dates in a row like 2 weeks. tendency of making you feel hungry even when eating more than enough.
Skip all processed foods like serials sausages burgers that you don't do from scratch yourself, chips candy snacks, everything with sweeteners added even foods with added sugar, foods with added things that aren't natural spices like E numbers. only real natural foods. no GMOS either.
Same goes with what you drink.
Skip drugs of all sorts even pharmaceutical ones, those fucks with your body.
Drink enough with fluids every day like more than 2 liters, not coffee or tea you have to drink as much as you drink of that extra with water or juice.
Count calories but only as something to follow to get in the right area where you need to be then you need to adapt to what your body needs.
Lean chicken and fish broccoli and vegetables avoid sugar and eat minimum carbs or no carbs whenever possible and do running and walking and cardio and weight training light weight lifting and stretching
The seated leg press.
The Stair climber is also good, but keep upright do not lean on the handles.
The Elliptical in reverse.
For overall fitness including working the bum - use the rowing machine but make sure you keep correct form.
I hate squats, they make my ass shrink. I don't really know what helps butts grow, except for carbs lol
Opinion
13Opinion
The single best lift for targeting glutes is the barbell hip thrust. Other lifts that I would consider better than squats include Romanian deadlifts, sumo deadlifts, and weighted lunges.
You aren't going to be able to gain muscle mass in your glutes and lose belly fat at the same time. Focus on gaining muscle in your glutes first. Use this to find your TDEE (maintenance calories): www.health-calc.com/.../energy-expenditure-advanced
Then add 20%, and that's how many calories you should eat per day. As far as protein goes, you should eat a gram of protein for every pound you weigh.
Once you're satisfied with your glutes, switch to a cut, and instead of adding 20% to your TDEE, subtract 20%. Make sure your still getting sufficient protein, and in order to maintain your glutes, you'll still need to do at least 3 sets per week--but your volume should be lower than it was when you were bulking.
A bit of this !!!
A pinch Of this!!!
Annnd your final result shall be...
Squats definitely work, but you have to find the right intensity, frequency, foot placement and resistance that works for you. Also try lunges, sumo squats, good mornings, side step squats and, (the most effective for deep activation in my opinion), glute squeezes while in a back bridge. All of these should work the different parts of the muscle. Plenty of good food and sleep as well.
Search up barbell brigade, they have some videos are how to work out for females
Squats are great for quads and glutes but if you dont want to build your quads a lot id avoid squats. Id suggest hipthrusts
In my experience, doing this exercise works my butt too so try these
Follow sum female youtubers into fitness, u may want to focus more on muscle type content, not thosd cardio bunnies
Not going to happen. She’s genetically built like that
reverse time and and hope you are born with a better ass.
They're likely fake you know
If they look too good to be true. They're likely fake
squats definitely work if done properly
I don't know, but I'd love to have one, too!!
thanks for the jerk off material...
You should throw up some before and after stuff
Depends on where you're at now...
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