Need help fixing your butt? Want to make it look bigger and fuller? Forget about butt implants and tweak your lifestyle habits. Your diet and training regimen are crucial to buttock development. Certain exercises, such as the bridge and sumo squats, target this area and stimulate muscle growth. High-protein foods can help grow your booty and eliminate stubborn fat.

Don’t freak out; there’s no need to starve yourself or spend hours in the gym to build a sexy butt. On the contrary – you’ll need to increase your calorie intake and keep your workouts short but intense. This will help you gain lean muscle in the buttocks and shape your body from head to toe.

Dietary Changes to Build a Perfect Butt Fast

Start by making some changes to your diet. Emphasize high-protein foods. Each meal should deliver 25 to 30 grams of protein. Fish, shrimp, turkey, chicken, lean beef, eggs, and dairy are excellent foods for building sexy buttocks. Vegans and vegetarians can opt for plant-based foods like tempeh, tofu, soy products, legumes, and leafy greens.

A high-protein intake will boost your metabolism and accelerate weight loss. At the same time, it will improve your physical performance so you’ll get strong, lean buttocks in less time.

Protein-rich foods also support muscle growth and increase overall strength, leading to quick gains. Due to its thermogenic effect, protein forces your body to burn more calories at rest. After all, you want to gain muscle not fat, and a bigger bum is made up of lean muscle.

Next, increase your fat intake. Cook with extra virgin olive oil, coconut oil, almond oil, avocado oil, butter, and ghee. If you’re hungry between meals, snack on nutritious foods like nuts and seeds. Almonds, cashews, peanuts, walnuts, and pistachios are not just healthy but delicious too. Because of their high-calorie content, these foods promote hypertrophy and help you gain weight the smart way.

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Besides protein and omega-3s, your body needs carbs to build muscle and recover from training. However, not all carbs are created equal. Steer clear of foods rich in simple sugars and load up on complex carbs, such as quinoa, wild rice, sweet potatoes, whole wheat pasta, fresh fruits, and vegetables.

Beware that fruit juices and dried fruits are loaded with sugar and can lead to weight gain. Consume the whole fruit to get more nutrients in your diet.

Avoid white flour, white rice, white potatoes, and other “white” foods. In general, they contain nothing but empty calories. Whole foods are chock-full of fiber, vitamins, minerals, and antioxidants. On top of that, they keep you full longer and make clean eating easier. If you follow these rules, your buttocks will look amazing!

Also, choose your fats wisely. Omega-3s, such as those found in tuna, salmon, and avocado, are healthy and nutritious. Pastries, cookies, cake, ice cream, margarine, and junk food contain trans fats, which raise cholesterol levels and clog your arteries. In the long run, they affect heart function and put you at risk for obesity.

A diet rich in these nutrients will fuel your workouts and increase energy levels. Exercise depletes the glycogen stores in your muscles and liver, and when you’re low on glycogen, your workouts suffer.

This is where dietary fats come in handy. Your body can use the nutrients from food as a source of fuel. At the same time, it becomes more efficient at burning calories. This results in a strong, lean physique with a perfect shape. Not to mention that your butt will look bigger and firmer, with no cellulite!

Fats for big butt

How to Plan Your Meals for a Great Looking Butt

Now that you know what foods to eat for bigger buttocks, it’s time to plan your meals. When you eat can make or break your progress. The human body processes the nutrients from food differently based on the time of the day. For instance, eating oats in the morning has a different impact on your gains than eating them for lunch or dinner.

Your breakfast should be high in protein and good fats. If you’re hitting the gym in the morning, opt for protein and slow-digesting carbs. This way, you’ll have the energy needed to work your buttocks and get the most out of your workout. Protein shakes are a good choice too.

Lunch should consist of protein and complex carbs, such as turkey breast and sweet potatoes, chicken salad, or salmon and grilled vegetables. If you fear weight gain, swap starchy foods and grains for greens. Kale, Swiss chard, spinach, broccoli, cabbage, cucumbers, zucchini, and lettuce are low in calories and high in fiber.

However, if you’re rather skinny, a few extra pounds won’t hurt. Your buttocks need calories to grow bigger and get that sought-after shape. Starving yourself and skipping meals is a recipe for failure. Thus, it’s important to determine whether you must gain or lose weight, and then plan your meals accordingly.

As a rule of thumb, eat protein for dinner. Carbs are more likely to be stored as fat when consumed later in the day, so it’s better to avoid them. You can also consume foods rich in omega-3s, such as avocado or mackerel. This will curb hunger and reduce sugar cravings and late-night eating.

Post-workout nutrition is crucial. What you eat after exercise plays a key role in muscle growth and repair. Once your workout is done, drink a protein shake with banana, berries, or a tablespoon of honey. Eat a full meal about 45-60 minutes later. After training, your body needs protein and simple carbs to recover and build muscle. Your buttocks won’t grow unless you get enough of these nutrients.

If you’re wondering how much protein you need for a great butt, get at least one gram per pound of body weight. The more active you are, the higher your protein intake should be.

The optimal amount of carbs depends on your goals. To lose fat from your butt, limit your carbs intake. Start with 90-100 grams a day and go all the way down to 30-50 grams. To gain weight, get at least 40 percent of your daily calories from carbs. The remaining calories should come from healthy fats. This way, you’ll only gain weight in the right places.

Limit processed foods as much as possible. Local and seasonal products, raw nuts, pumpkin seeds, fatty fish, and lean meat should come first on your menu. Take the time to check food labels and avoid any products with more than four or five ingredients. Soft drinks, beer, cocktails, commercial fruit juices, and caffeinated beverages (except for black coffee) are off limits.

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Fix Your Flat Butt with Heavy Lifting

Now let’s talk about weight training. You probably want to know how to grow your buttocks in the gym and maximize your workouts.

First, determine how much time you’re willing to invest in butt training. Commit to at least four exercise sessions each week. If you’re a weekend warrior, don’t expect results. It takes months of hard work and discipline to build bigger buttocks. Regular exercise is a must for a perfect butt.

Train one or two muscle groups per session to gain weight in the right spots. If the legs and buttocks are your weak area, hit them twice a week. Emphasize big, heavy lifts that engage multiple muscles. These include the squat and squat variations, deadlifts, lunges, and more.

To activate your butt muscles, add isolation exercises to the mix. Hip extensions, donkey kicks, glute bridges, hip thrusts, lying leg curls, and cable kickbacks will shape your butt in no time. Here are some other examples:

  • Anterior leaning lunges
  • Walking lunges
  • Double bench hip thrusts
  • Fire hydrants
  • Reverse hyperextensions
  • One-leg cable adductors
  • Scissors jumps
  • Box jumps
  • Step-ups

Perform these exercises after doing compound work. This will fatigue your muscles and burn stubborn fat from your butt.

For optimal results, experiment with squat and deadlift variations, unilateral training, and plyometrics. The squat, for instance, can be performed in a variety of ways based on your goals. The best squat variations for a bigger butt are the sumo squat, the goblet squat, Bulgarian squats, single-leg split squats, curtsy squats, and Smith machine squats.

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Consider your fitness level too. If you’re a newbie, start with the basics. Once you master the standard squat and deadlift, try more advanced variations to gain weight in your butt. Use lighter weights and increase the load as you progress. Don’t try to lift too heavy from the start. If you do, you might end up with an injury, and your lifting form will suffer too.

The right mix of compound and isolation exercises will grow your buttocks and help you gain weight in the right places. Your butt will look rounder, your legs will get stronger, and your waistline will shrink. Don’t worry – lifting weights won’t add bulk to your physique or make you gain excess weight. It will only enhance your butt and other curves.

Now that you know how to get a bigger butt, plan your diet and weight training routine. The more effort you put in, the quicker you’ll get results. A few weeks from now, your buttocks will look amazing in tight jeans. Moreover, your confidence will go through the roof!