19-06-2014, 07:25
Also, I'd probably go ahead and massage your booty when you're applying the lotion. It'll help with circulation & bringing more blood to your backside. More blood = more plump in the long run.
Major points:
1) Eat protein!! I cant stress that enough. Muscle needs protein to build. Also healthy fats, oils, nuts & green veggies. And carbs.
2) Workouts!! The BEST way to get a butt! 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, youre not building. I do my weight training on Mon, Wed & Fri. With added weight, do heavy weight and low reps (like 5 sets of 5 to 8, depending on how heavy the weight is). When youre doing everyday squats with NO weights, you can do however many you want (5 sets of 15 up to the 100 squat challenge). 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. You do kick backs, so you might want to get a resistance band from Academy Sports and Outdoors (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. This will as the resistance you need.
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-archives/issue10/explode.htm
4) Now you can add the fish oil, vitamin E, flaxseed oil, cocoa butter or whatever you choose. Massage it in.
Major points:
1) Eat protein!! I cant stress that enough. Muscle needs protein to build. Also healthy fats, oils, nuts & green veggies. And carbs.
2) Workouts!! The BEST way to get a butt! 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, youre not building. I do my weight training on Mon, Wed & Fri. With added weight, do heavy weight and low reps (like 5 sets of 5 to 8, depending on how heavy the weight is). When youre doing everyday squats with NO weights, you can do however many you want (5 sets of 15 up to the 100 squat challenge). 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. You do kick backs, so you might want to get a resistance band from Academy Sports and Outdoors (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. This will as the resistance you need.
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-archives/issue10/explode.htm
4) Now you can add the fish oil, vitamin E, flaxseed oil, cocoa butter or whatever you choose. Massage it in.