Weight Loss Tips

Come on, ladies and gentlemen, we all know it’s true… As the song goes, we all “like big butts,” especially when they’re toned and rounded with optimum curve.

Many women think you’re either born with a big, curvy buttocks or you’re not. Others think the only way to a sexy behind is through a somewhat agonizing and mundane regiment of squats every day.

Fortunately for you, neither is actually the case. While genes can certainly play a part in rounding out your jeans, any woman can achieve a rounder, sexier booty with a bit of hard work and a fun varied routine.

You will need to hit the gym (hold the gasps, please), but the results can actually start showing up fairly quickly, so it’s worth it. What’s a little weight lifting when the end result is a more enticing rear-end, flatter stomach, and all-around nicer body?

So, to help you on your way to a bigger booty, check out some of the awesome butt workouts for women that we will get to in a minute. They are simple and pretty straight forward, so you should be able to stick with them till you get the bottom of your dreams.

First, Some Quick Workout Tips for Optimum Buttocks Building

To build these sexy glutes, you will need to adopt some practices that may seem counterintuitive, especially if you are somewhat experienced in workout recommendations for women.

Women are usually advised to use light weight and lots of reps. However, while this builds great muscle endurance, the result isn’t really built muscle, just lean muscle.

To achieve the envious big round butt, however, you have to build some serious glute muscles. That is the only way it will ever achieve the size, lift, and roundness you are aiming for.

So, what this means is that you will need to use moderate (or even heavy) weights rather than light weights and you will need to use a moderate number of reps instead of a large number of reps. You should be aiming for 12-20 reps here in most cases so that you can effectively stimulate muscle growth.

As a final note to the concerned members of our audience – while achieving that big booty is hard to accomplish without also achieving some pretty hefty legs, the exercises we recommend here will primarily focus on the butt muscles.

So, while your legs will get a bit of a workout by necessity, you should still be able to achieve a nicer, bigger, rounder booty without growing those leg muscles too much, if that is your wish.

Warming Up

A quick note about warm-ups for your glutes – yes, they need to be warmed up too, just like any other muscle in your body. Don’t injure yourself!

Fortunately, warm ups in this instance are fairly easy. An efficient and effective way to warm up is to simply perform a butt exercise using no or very light weights to start. Do a few reps to get the blood flowing into your muscles to help prevent injury. Then you can move on to the actual weight for the exercise.

Note on Form

For each of the exercises listed below, be sure that you do not rush through the movements! The point is controlled, deliberate movement from start to finish of each rep. Especially since you are dealing with heavier weights, this is for your safety as much as it is about the exercise being effective.

Without Further Ado…

Now for the big reveal: the 5 exercises to incorporate into your workout routine to revolutionize your rear. We would encourage you to do this routine 2-3 times a week for the best results.

• Barbell Reverse Lunges:
3 sets: 1 x with lighter weight; 2 x with moderate weight
Light weight set: 15-20 reps
Moderate weight sets: do 8-12 reps

• Barbell Glute Bridges:
4 sets: 2 x with lighter weight; 2 x with moderate weight
Light weight sets: 12-15 reps
Moderate weight sets: 8-12 reps

• Wide Stance Barbell Squat:
6 sets: 2 x warmups/lighter weight; 4 x moderate weight
Warmup sets: 20-25 reps
Moderate weight sets: 12-15 reps

• Romanian Deadlift:
3 sets: 1 x lighter weight; 2 x moderate weight
Light weight sets: 12-20 reps
Moderate weight sets: 12-15 reps

• Donkey Kicks:
4 sets at body weight (no added weights)
8-12 reps each

Doing these 5 exercises on a regular basis is sure to make your butt bigger and give you a much healthier and more toned body overall.

The facts about walking and weight loss are interesting. It seems obvious that running would burn more calories than walking, right? And therefore fast walking would burn more calories than slow walking. Of course, if you look at that in terms of time, it is true. Running for 10 minutes burns more calories than walking for 10 minutes.

But if you think in terms of distance, there is not so much difference. Walking for one mile and running for one mile will burn approximately the same number of calories. There is just a little more involved in running because the person is usually pushing upward as well as forward. But the difference in calories burned is not huge.

This means that if you are starting out with a fitness program with walking and weight loss, there is no need to stress about how fast you are going. Concentrate instead on the distance. Use a pedometer to measure how far you can walk in a half hour at a comfortable pace right now, even if that is a very slow pace. Then as you become more fit you will see that you can walk further in the same amount of time.

Eventually you may decide to move on to running, simply because it means that you can burn more calories in a shorter time. A good way to begin is to introduce short bursts of running into your daily walk. For example you might start with 1 minute of running followed by 7 minutes of walking. Gradually you can increase the running time and reduce the walking time until you are simply running.

Many people use a heart rate monitor watch while running. This can also be useful if you are interested in walking and weight loss or if you are following a combined walking and running program. You can keep track of your heart rate and in many cases set an ideal heart rate zone. The watch will beep if you go dangerously high or lazily low. Many watches can also be set to beep to tell you when you need to switch from one form of exercise to another.

Of course, if you choose walking for weight loss it is important to do it often. At least three times a week is recommended for any fitness training, and more often is better. To keep you motivated, it helps if you enjoy your chosen exercise. Walking in pleasant surroundings out of doors is often more fun than using a treadmill, and can help you to keep to your planned program.

Walking can be excellent exercise for anybody who has the use of their legs. Even if you are extremely unfit, you can probably stand and move slowly around the house for a half hour. Of course, check with your doctor first, but using a pedometer you will almost certainly find that if you spend a half hour walking every day, your distance will increase. That means that you will burn more calories. In this way, you can start to be successful with walking and weight loss.