From Nicki Minaj to Insta stars – a bigger butt is très on trend.
Not just for aesthetic reasons – strong glutes are essential in maintaining a good posture, increasing athletic performance and reducing seemingly unrelated aches and pains.
But if you’re squatting your life away and you still aren’t seeing results in your bum, there’s one thing you might be missing.
It’s the change (along with a stellar diet and regular training) that helped Lauren Jones build her butt. We spoke to the 24-year-old fitness enthusiast (with over 34k followers on Instagram) about exactly how she did it.
When did you start becoming interested in health and fitness?
I’ve always kept myself busy with physical activity. Netball, dance, and now of course dance and the gym. I started fitness group classes back four years ago, I mostly enjoyed pump classes because I was lifting weights, but struggled to see results so I started going to the gym more frequently about three years ago.
12th OCT 2016 > 26th SEP 2017. Almost a whole year difference and holy heck! Sometimes I shock myself by looking at my own before and after, I know the hard work and effort I put in to looking after my body, but seeing results like this, even over a long period of time makes me super happy! Especially when you know you aren’t at your “best”. Hoping this knee of mine recovers quicker than this bloody hamstring. #lifeofa24yearold
How have your workouts changed over the last few years?
The biggest change in a leg workout over the past few years has definitely been knowing how to activate and work my glutes. I used to do workouts that would include exercises like squatting, little did I realise I was using my quads and not properly activating my glutes.
Another big change has been routine. After a heavy lifting weight session, it is so important to let your muscles recover. A protein shake will definitely help, but making sure you have at least a day’s rest in between working your glutes again is more important. It will also decrease the risk of injury as your muscles won’t feel so fatigued the next time you go in and smash out a big session. This is one reason I stopped doing pump classes daily.
What does your exercise routine look like at the moment?
I just finished dancing for the year, so this allows me a lot more time to spend in the gym. I train three lower body sessions a week, and three upper body sessions per week.
Lower body is mostly glute training as I feel this is the hardest and my most stubborn body part to grow, and adding a few hamstring, quads and rarely calf muscle exercises in each workout as well.
Upper body usually consists of 30-45 minutes cardio and each day is, once again, different, training back and biceps one day, chest and triceps the next and finally shoulders which is one of my favourites to train.
These photos and poses aren't exactly the most flattering but I still take them as I do take many other angles to look back on my progress. These dates range from April 2017 > August 2017, so all over a matter of 4 months, losing 3.5cm on my belly and gaining 1.5cm on my booty, the second photo you can see I started losing size all over (mostly tummy) and then my booty grew much more between second and third. The third, well let's just say i had a nice big cheat meal the night before ? so the waist doesn't have the biggest difference in these photos, but measurements were still improved. Everyone's progress is completely different, some take longer than others, some have to work on certain parts of their body more than others, it is no race, and it's so important that we don't put our bodies under stress and enjoy the journey. Life is too short!!
What has been your goal when it comes to exercise, psychical, mental, both?
Definitely both… To maintain a healthy balanced lifestyle as well as a flat stomach, and of course a big booty haha.
What has worked / not worked for you in attaining that goal?
What has worked… Consistency, I remember when I thought it was almost impossible to gain a decent sized bum and a flat tummy. I didn’t, and haven’t given up, and now each time I look back at my progress pics, I see how far I’ve come.
Mind muscle connection also helps, if you’re not focussing on activating your glutes, you’ll probably end up using other parts of your legs to complete the workout, without realising, as mentioned above. Cut back on some weights if you don’t feel you are working your glutes properly.
What hasn’t worked… Following generic nutritional guides online. I’ve bought many that’s for sure… and whilst they may work for some, they aren’t going to work for all. I can’t say I found one that really worked for me.
Waking up at 5:30am without an alarm clock on a Sunday, who even am I?! ? . Anyway… here's a photo taken on the 10th of May (left) and yesterday (right). About 2 months and 2 weeks difference. Not the biggest difference, as it's not an area I have worked my hardest on.. My shoulders are a little bigger, my stomach has lost 3cm in size and has toned much more, not too much on my biceps but I'm 100% cool with that, as I don't train them often as I prefer smaller biceps on myself. . The best part about this is, I've been eating yummy healthy foods whilst doing it, foods that I enjoy. I have been weighing my meals during the week, on weekends I do not.. and I also tend to have more than one cheat meal on the weekends, but definitely found it has been my balance as I am very strict on myself mid week (but still of course eating foods I love).
How long did it take for you to start seeing results?
I’ve always seen some small results… but I would say about 11 months, after making some major changes to my diet, was when I started seeing some big improvements.
Has diet been important in your transformation, how has your eating changed?
Absolutely! The most important part to a body transformation. I believe in the 80/20 rule, 80% diet, 20% exercise in order to see the best result. I would rather have a healthy day of eating and miss out on the gym than I would eat bad and go to the gym
I would say it has changed most by knowing what foods my body does and doesn’t like, and also understanding portion sizes. A great example being; eating a full chicken breast (250g) back one to two years ago, now I would make sure it’s around 100g, I usually work off the size of my palm.
It’s also important to make sure you are eating enough if you’re trying to grow your glutes. Protein grows muscle, so a salad without adding your protein isn’t going to help you reach your goal. I eat a meal every two to three hours.
It's so easy to forget how far you've come, and it really does take looking back at old photos to see the changes sometimes. Have never been completely unhappy with my body, I've always lived a happy and healthy life (which is most important), but a few dieting changes and exercise routines can actually do this ?????? 8 months between the two photos, 8 months of no quitting, hard work and dedication! Anything is possible, you just have to put your mind to it and not give up! #beforeandafter
What do you think other women need to know about building their strength and growing a booty?
It’s not something that will happen overnight, as much as we all wish it did… set long term goals that are achievable and once you reach them, set another. This will create a good mindset.
If you somewhat stop gym-ing for a little while, don’t be upset by the sudden change in your glute size, muscle memory is great and as soon as you start working at it again, it will build quicker than it did the first time ?
Source: Read Full Article