![]() ![]() But this rate can vary depending on a person’s metabolism. Plus, any fat your body has stored.Īccording to the National Institutes of Health, you gotta burn about 3,500 calories to lose 1 pound of fat (this takes about a week). Maintain your strength levels (getting weaker is a sign of muscle loss and too harsh a diet)Ĭheck out this article on Progressive Overload - The one thing you MUST master to grow any muscle.Ĭardio should be used as a tool as and when needed or for general fitness.The energy it takes to run comes from calories via the fat, carbs, and protein you eat. ![]() I recommend a slower approach with a less aggressive calorie deficit of around 10% to preserve as much muscle and strength as possible.ĭuring both the glute building phase and fat loss phase, your training should stay pretty much the same: ![]() ![]() With a sensible diet, weight training and moderate cardio (as needed), we can burn off the fat around the top of the glutes (along with the rest of the body as you can’t spot reduce fat) to help lessen the square shape and enhance the round glute shape you’ve been aiming for.ĭepending on your starting point, you may need to diet for 4-12 weeks ( but it’s wildly variable). Once you’ve built your glutes up to a size and shape you are happier with, then we can look at tackling the muffin top.įat loss requires a calorie deficit with a high protein diet to burn fat and preserve muscle ( again, you can get this from the calculator ). Remember, if you don’t eat, you won’t grow, and your glute shape won’t change. But honestly, a great bum can take years of consistent work and effort. I recommend training your glutes 3-4x times a week for a minimum of 3 months to see any glute shape and size changes. You must spend time in a calorie surplus with a high-protein diet to build new muscle ( you can get this from the calculator ). I’ve got a brilliant and handy CALORIE CALCULATOR on my website that will give you custom calorie targets, macro splits and advice on either building muscle or burning fat, make sure you check it out. We need calories and protein to build muscle, so we need to eat to change our square glutes to round glutes. I cover glute-building nutrition in detail in this article. If we don't fix your nutrition first, there is no point in looking at the exercises that build and shape your glutes. ![]()
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