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How to Build a Bigger Butt For Flat People !



In order to get a bigger butt, you should read this article very carefully.

Muscle genetics ?

If you have low muscle genetics, it is very easy to overtain your muscles. If you overtrain your muscles, or if you pay no attention to nutrition whatsoever, you might be causing your muscles, and therefore you bum, to get even smaller. This is known as the catabolic state. It's a state that your body enters during or right after exercise. If your workout takes long enough for your body to run out of energy, you'll enter the catabolic state and your body will begin to break down muscle tissue in order to make up for this lack of energy. If you're trying to lose weight, this wouldn't be much a problem, since you'll burn a lot of fat in this state as well. However, if your goal is to gain a bigger bum, you wouldn't want this. After all, we want our bodies to gain weight.

Now, ectomorphs who have trouble gaining weight or trying to achieve a curvy figure don't necessarily have "actual" low muscle genetics. It's genetics for a high metabolism, that results in difficultly gaining mass. When you have a high metabolism and you do not eat enough fats (healthy ones), you're much more likely to constantly be living in a catabolic state where you're always burning fat and muscle and never achieving any curvy figure. So, we get to the rules.

1. Don't work out more than 45 minutes

If you're only concerned with the bum area, even 25 minutes is plenty of working out.
Why don't do that, so as to avoid entering the catabolic state, and to avoid damaging and Affect badly the muscles beyond the point where it can effectively recover within 48 hours (untill the next workout). Your exercise needs to be very short in a good way, but heavy. And do not worry, "heavy" sounds scary, but it's not nearly as troublesome . Just a few intensive sets before you move on with your beautiful day.

2. Avoid exhausting cardio

Keeep sticking to strength training. For the same reason as the above: avoid entering a catabolic state. Running, cycling, all those activities will help you to lose weight, and therefore lose butt you look for.


3. Keep more energy as long as you can : eat a lot of healthy fats and proteins

Just eat a lot of good fats, such as olive oil, avocado. Why fats? Fats take long time to break down, and contain more energy than proteins and carbs. Taking healthy fats in fair amounts the entire day, provides you with an important source of energy that prevents you from entering any butt burning catabolic state. So while the fats take care of energy needs for daily activities, the intake of proteins will make sure that your muscle's growing.


4. Have a Great nutritious meal after training

Don't wait too long to take in carbs and sufficient amounts of protein after your workout. Catabolic state ensues when energy runs out. Hence, don't drain all your energy by working out for too long.


5. You aren't an ectomorph ?

If you're not an ectomorph, but simply someone with a flat butt, you're probably a case of "lazy butt syndrome". What this basically means, is that your neuromuscular system functions in such a way that the glutes are recruited to a lesser extent than they should be during movements where glutes are involved. In this case, even if you squat, you will still not be recruiting enough of the glutes to produce a serious impulse for butt growth.

How can you fix this ? 


  • First of all, make sure you're only doing exercises that you KNOW to involve glute activity. Such as squats, deadlifts, lunges.
  • When you do these exercises, be absolutely sure to squeeze the glutes at the end of the contraction part of the movement. People without lazy glute syndrome don't have to focus on doing this consciously, they're doing it enough already. 
  • Try to finish the entire movement. You need to go low enough, and you also need to complete the movement when standing back up.
  • After exercise, try to stretch the lower body (especially your glutes).

By following these tips, along with a decent workout program specifically tailored to your goals, you will see the best results.


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