Having a flat booty isn’t fun. The simple thought of wearing skinny jeans scares you to death. You can’t stop wondering what you’re doing wrong. After all, you go jogging every morning, eat clean, and work hard to keep in shape.
Well, your running habit can be the issue. Long distance running burns both fat and muscle. Over time, it can make your bum smaller and ruin your gains.
Running: Friend or Foe?
Without a doubt, running has a myriad of benefits. It strengthens your muscles and joints, boosts cardiovascular fitness, and improves your endurance. It also burns massive calories, which helps maintain a healthy weight. In the long run, it can lower your risk of chronic diseases such as obesity, stroke, diabetes, insulin resistance, high blood pressure, and even cancer.
Running has been linked to better overall health. It benefits both your mind and body, leading to stress relief, improved mood, and reduced depression risk. Moreover, it can increase your lifespan and boost brainpower.
When you’re running, your body releases serotonin and dopamine, the happiness hormones. This helps lift your mood and offset the harmful effects of stress. According to experts, just 30 minutes of running can improve mental focus, sleep quality, and mental well-being.
This basic activity stimulates the same brain areas as addictive drugs do, causing the so-called runner’s high. It also keeps you fit and improves muscle function. Your bones will get stronger too! On top of that, running is perfect for all ages and fitness levels. Whether you’re in your 20s, 40s, or 50s, you can reap its benefits.
Just like everything else, running has its drawbacks. Since it’s a form of steady-state cardio, it affects lean mass. Just take a look at long distance runners: They’re super fit and shredded to the bone, but their buttocks are flat.
Running for hours sends your body into a catabolic state, leading to muscle loss. Basically, your body breaks down the protein in muscle for fuel.
However, this doesn’t mean you should give up running completely. You can stick to your habit and still build a bigger butt; it all comes down to how you run. In short bursts, this activity stimulates muscle growth and glute development. Sprints are your best choice.
Sprinting vs. Running: What’s the Difference?
Think of sprinting as high-intensity cardio. Unlike long distance running, it doesn’t burn muscle or increase cortisol levels. Moreover, it boosts your metabolism, so you’ll keep burning calories after finishing your workout.
Compared to running, this form of exercise recruits more muscle fibers. As a result, you’ll build muscle and strength. That’s why sprinters are often muscular and have athletic bodies, with strong legs. Marathoners, on the other hand, are rather skinny.
Another difference between the two is the hormone response. Long distance running increases the stress hormone cortisol levels – just like what happens with steady state cardio. Elevated cortisol production results in lower testosterone, fatigue, and injury. The stress hormone breaks down muscle mass, so your buttocks will shrink.
Sprinting involves short bursts of running. Thus, it doesn’t have a catabolic effect. On the contrary – it stimulates muscle growth and raises your testosterone and growth hormone levels. It’s good for your booty, legs, abs, and overall health.
In short, long distance running will give a super lean body. Sprinting will make your body more muscular and defined. Just two and a half minutes of sprinting can burn over 200 calories. On top of that, your metabolism will go up, so you’ll torch more fat and calories at rest. Not to mention that your booty will look amazing!
Both forms of exercise have their perks. However, if your goal is getting a bigger butt, focus on sprinting. Its benefits include:
- Greater range of motion
- Increased speed
- Faster metabolism
- Lean muscle growth
- Higher testosterone and growth hormone levels
- Increased energy and stamina
- Increased endurance
Beware that sprinting puts a greater demand on your body than long distance running. This means you’ll need more time to recover from training. On the other hand, you’ll get better results in less time. Sprinting is a great way to shed stubborn fat and boost athletic performance.
Just make sure you’re in good shape before getting started. Sprinting isn’t the best choice for newbies due to its high intensity. To stay safe, get at least 48 hours of rest between sprinting sessions. Warm up and cool down properly to reduce injury risk.
How to Get the Most Out of Your Sprint Training
To get a bigger booty, mix high-intensity sprints with heavy lifts. Sprinting and weight training are a perfect match. This combo will shape your butt, strengthen your core, and restore hormonal imbalance. A few weeks from now, you’ll be leaner, stronger, and more athletic.
Depending on your schedule, you can sprint on your rest days or as part of your HIIT routine right after strength training. Your workout could look like this:
- Monday: Chest and arms
- Tuesday: Sprinting
- Wednesday: Shoulders
- Thursday: Legs and glutes
- Friday: Rest
- Saturday: Back training
- Sunday: Sprinting
Just 20 minutes of high-intensity sprints can burn a whopping 600 calories depending on your weight and fitness level. Since this activity puts a lot of stress on the body, increase your calorie intake. Eat more protein and carbs to prevent muscle loss and build lean mass. A high-protein diet will speed up recovery and muscle growth.
If you’re sprinting a few times a week, forget about crash diets. A low calorie intake will put you at risk for injuries and trigger catabolism. For best result, eat more carbs on the days when you’re sprinting. This will help replenish your glycogen stores, leading to better performance and higher energy.
Keep your carb intake low on off training days and before bedtime. Get your carbs from whole foods, such as oatmeal, legumes, nuts, seeds, vegetables, brown rice, sweet potatoes, fruits, and whole grains. Just because you’re training hard, it doesn’t mean you can eat candy. After all, you want a round, firm booty and lean muscles.
Now that you know how great sprinting is, give it a try! It’s the fastest way to shape your butt and build strong glutes. Combine it with heavy lifting for optimal results. Squats, single-leg deadlifts, hip thrusts, glute bridges, and donkey kicks will add volume to your booty and give it a perfect shape.