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Muscle Building Questions - Training For Bigger Butt

Question:
How can I get a bigger butt and smaller waist. Like Vida Guerra's body! Her measurements are 5'3 115 lbs 34-25-37 mine are 125 lbs 5'4 34-26-37. How can I keep my butt and lose 10 lbs. Would heavy weight squats do it or...?

Answer:
There may be some genetic limitations to achieving a butt just like Vida's. Some women from different backgrounds will naturally have a much rounder and fuller gluteus maximus without even trying. This is the reason why many of the Brazilian and Cuban women have these types of physiques. Its simply genetics.

This being said, you can specifically target train your glutes to try and build up your butt muscles to gain a bigger and rounder rear end. Here are the top exercises to really shape up and add some muscle and thickness to your butt:

• Dumbbell Lunges
• Barbell Squats
• Walking Lunges

Yes, heavier squats and lunges should build up your butt quicker than using lighter weights. Make sure to use strict form and really focus on squeezing your glutes at the top of the movement!

I would not recommend losing more than 1 pound per week for healthily weight loss. The reason for this has do to with the issues which quick and drastic weight loss can have on your body's metabolism and muscle mass. When you lose a lot of weight quickly, you really need to strictly monitor where this weight is coming from. Is it water weight, body fat or muscle mass? The majority of the time, it unfortunately comes from lean muscle mass and this is exactly what will cause serious issues with your metabolism. Muscle is your body's most potent and active tissue for burning calories and body fat. Its basically your body's "furnace" which you want to always keep burning hot. When someone loses a lot of weight, which usually comes from crash dieting or some other unhealthy way of dropping the weight, the body's lean muscle mass is cannibalized and you lose some of your biggest "power" tissue for keeping a lean body.

The worst thing is when the person finally decides to get off the diet and start eating again. Their calories go back up, but since their BMR (basal metabolic rate) is lowered and they have lost muscle mass, the end result is they pack on the body fat very quickly! Ever heard of the term "yo-yo" dieting. This is the reason why tons of people have issues and hard times with their weight loss plans.

My advice is to focus on creating a max 500 calorie deficit per day which equates out to an overall 3,500 calories per week (1 pound of body fat). Create this overall 500 calorie deficit through a 250 calorie drop in your diet and another 250 burned with an exercise routine. This is the healthiest way to lose body fat while keeping your muscle mass and having your body run at an optimal level. It will also provide you with a much better plan to permanently keep the weight off forever!

For your diet, focus on getting enough protein throughout the day by choosing lean items like chicken breast, egg whites, turkey breast and fish. Also, make sure to eliminate all empty calories like soda, high sugar fruit juices, candy and fast food. Try and eat several small and nutritious meals throughout the day. By cleaning up your diet, you should see a vast improvement in your physique.

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