22-06-2014, 07:14 PM
So, for those of you joining in on the Maca routine to gain some booty, I thought I'd share this with you. I posted this on another thread, so I just copied and pasted it , then added to it here for my BOOTY maca buddies.
Major points to growing booty in ADDITION to taking Maca:
1) EAT PROTEIN!! I cant stress that enough. Muscle needs protein to build. Also healthy fats, oils, nuts & green veggies. And carbs. If you have a high motabolism or are a skinny minnie (like myself), you need to GAIN weight to achieve a better booty. Plus with the weight training, you'll be burning more calories, so you'll have to consume more calories a day. Eat healthy calories, avacados, grass fed beef (in moderation), chicken, eggs, nuts, oatmeal, etc etc.
2) Workouts!! The BEST way to get a butt! I do weight training for my butt 3 times a week, usually on Mon, Wed, Fri (high weight, low reps, and multiple different exersizes to hit all 3 muscles that are in the butt; Gluteus Maximus, Gluteus Minimus and Gluteus Medius). After about 2-3 weeks of just weight training 3 days a week, my trainer had me start doing air squats every day at home, even on weight training days (just squats with no weights) at 5 sets of 15.
You can do air squats every day. But you HAVE to add weight in order to really grow. Make sure there's at least a day off in between weight days to let your muscles heal. Muscles grow by tear and repair. If they dont repair before the next weight train, you're not building. But it IS okay to be a little sore at your next weight day, as long as there was a day in between your last weight day.
If you don't have access to a gym or have your own weights, you can use anything for weight. A backpack with books. Add more books every week. Or hold something that has weight to it when you squat or lunge. If you do kick backs, you might want to get a resistance band from Academy Sports and Outdoors (or Walmart, or wherever), wrap it around the knee of the leg that's on the ground, with the other end wrapped around your foot that your kicking back. OR use your hands (see #4 pictures here: http://www.skinnymom.com/2014/02/02/7-re...exercises/ This will give the resistance you need. There's multiple resistance levels available.
3) **Important!** Do good stretching AFTER your butt workouts!! You're working out your muscles and pumping them up. Surrounding our muscles is whats called Fascia. Its like a tough outer shell keeping our muscles together. You can workout and workout, but if you don't stretch that fascia, its going to be a very long road to pumping up those muscles. Because fascia is so tough, it doesn't allow the muscle room to expand much. It is like taking a pillow (your muscle) in a tight pillowcase (your fascia) and stuffing another pillow into the pillowcase. The pillow part is fuller, but the pillowcase doesnt give enough to let those pillows expand. "The size of the muscle won't change regardless of how hard you train or how well you eat because the connective tissue around your muscles is constricting the muscles within." Do some google searching. This site explains it (that's where that quote came from). You can also click "instructions for stretching" and he tells you how to effectively stretch your fascia. http://www.fitstep.com/Misc/Newsletter-a...xplode.htm
4) Now if you wanted to (you don't have to), you can add any oil or combination of oils to your booty. Fish oil, vitamin E, flaxseed oil, cocoa butter, hops oil or whatever you choose. Massage it in twice a day.
Major points to growing booty in ADDITION to taking Maca:
1) EAT PROTEIN!! I cant stress that enough. Muscle needs protein to build. Also healthy fats, oils, nuts & green veggies. And carbs. If you have a high motabolism or are a skinny minnie (like myself), you need to GAIN weight to achieve a better booty. Plus with the weight training, you'll be burning more calories, so you'll have to consume more calories a day. Eat healthy calories, avacados, grass fed beef (in moderation), chicken, eggs, nuts, oatmeal, etc etc.
2) Workouts!! The BEST way to get a butt! I do weight training for my butt 3 times a week, usually on Mon, Wed, Fri (high weight, low reps, and multiple different exersizes to hit all 3 muscles that are in the butt; Gluteus Maximus, Gluteus Minimus and Gluteus Medius). After about 2-3 weeks of just weight training 3 days a week, my trainer had me start doing air squats every day at home, even on weight training days (just squats with no weights) at 5 sets of 15.
You can do air squats every day. But you HAVE to add weight in order to really grow. Make sure there's at least a day off in between weight days to let your muscles heal. Muscles grow by tear and repair. If they dont repair before the next weight train, you're not building. But it IS okay to be a little sore at your next weight day, as long as there was a day in between your last weight day.
If you don't have access to a gym or have your own weights, you can use anything for weight. A backpack with books. Add more books every week. Or hold something that has weight to it when you squat or lunge. If you do kick backs, you might want to get a resistance band from Academy Sports and Outdoors (or Walmart, or wherever), wrap it around the knee of the leg that's on the ground, with the other end wrapped around your foot that your kicking back. OR use your hands (see #4 pictures here: http://www.skinnymom.com/2014/02/02/7-re...exercises/ This will give the resistance you need. There's multiple resistance levels available.
3) **Important!** Do good stretching AFTER your butt workouts!! You're working out your muscles and pumping them up. Surrounding our muscles is whats called Fascia. Its like a tough outer shell keeping our muscles together. You can workout and workout, but if you don't stretch that fascia, its going to be a very long road to pumping up those muscles. Because fascia is so tough, it doesn't allow the muscle room to expand much. It is like taking a pillow (your muscle) in a tight pillowcase (your fascia) and stuffing another pillow into the pillowcase. The pillow part is fuller, but the pillowcase doesnt give enough to let those pillows expand. "The size of the muscle won't change regardless of how hard you train or how well you eat because the connective tissue around your muscles is constricting the muscles within." Do some google searching. This site explains it (that's where that quote came from). You can also click "instructions for stretching" and he tells you how to effectively stretch your fascia. http://www.fitstep.com/Misc/Newsletter-a...xplode.htm
4) Now if you wanted to (you don't have to), you can add any oil or combination of oils to your booty. Fish oil, vitamin E, flaxseed oil, cocoa butter, hops oil or whatever you choose. Massage it in twice a day.