How do i increase the muscle in my buttocks?
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U need to eat lots of protein to make yor but bigger so stuff like red meat, egg yolks and fish is good. U shudnt eat less calories but just eat loads of protein. Exercises like squats and lunges r good but to get a really firm *** u need to add resistance so bands and weights r good. Also try machines in the gym (they really work!)
lots of dairy.
and the eliptical machine. seriously.
and while you are laying around doing nothing, tighten your butt. 10 seconds tight... 5 seconds loose... and so on
Eat only when hungry and not more than thrice a day. Nothing other than water in between. Include plenty of uncooked vegetables and fruits in each meal, preferably 50%. Chew each morsel at least 32 times to activate ur body to generate signals of hunger/fullness. Obey these signals.
Take light exercises and brisk walks regularly preferably twice a day.
U will achieve what u have not even dreamt and that too in a reasonable time. Do not be in a hurry. It is however to be noted that one cannot change the shape or size of different parts of the body.
To increase the size of a muscle, cardio will not be the best way to go.
You need to strength train. Find a machine or exercise(s) which will isolate and target that buttocks muscle group.
Also, for greatest increase in size, you will want to do fewer reps with a higher weight, rather than many reps at lower weight which will produce smaller more toned muscle.
Keep increasing the amount you lift, until your are lifting massive weights with the muscles in your buttocks, then you will see a good increase in size.
There are certain body building techniques which will make a huge difference in how fast you build. For example, you must push your muscle past the point of failure, a weight which overpowers your muscle and you must slowly lower it. WHile at the same time, not doing exercizes which will burn all of the stored energy out of your muscle, thereby preventing you from being able to lift as much weight the next time you work out.
Maximum exertion with increasing heavy weights + reserving muscle energy + targeting the muscles you want bigger, that is the recipy for fastest muscle growth.
As for diet, you should eat healthier. Unprocessed whole foods are best. THings such as milk, eggs, with more protien will support muscle growth. Carbohydrates, rice, beans, vegetables, are good for energy.
What you eat directly before and especially after working out is almost more important than the workout itself. It is important to eat energizing food before the workout. And it is even more important to eat as soon as possible after the workout. Your muscles are depleted and ready to be filled with nutrients unlike any other time in the day. Eat as soon as possible, even waiting one hour will have a negative effect on muscle nutrient absobtion.
Now, what should you eat after working out? I'm still trying to figure this out myself. Some say that you should eat protien and sweets. They say that the sugar will be rapidly digested and absorbed by your starving muscles. Refilling them from depleted energy reserves. Others say that you should not cosume sweets post workout. They say that the sugar will blunt your muscles from absorbing more protien over a longer period of time.
I don't know which is correct. But i do believe that you should eat protien rich foods directly after a workout.
PS You cannot, as far as i know make your body store fat in a specific area by eating certain types of foods. Donuts for example will make you fat in the same places as would hamburgers. Where your body stores fat is controlled by genetics. You might get fat in the stomach or breasts or anywhere, and you cant control it through specific diet.
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