I wish could time travel back in 2009 when I started my fitness journey and tell myself everything, I know now š³Ā I would save myself a butt load of time & headaches š¤ÆĀ Letās dive in:
1) LAY OFF THE CARDIO!

I know I sound like a broken record, but Iāll just keep repeating myself until everyone gets it.
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In order to build MUSCLE, you MUST prioritize WEIGHT training.
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Excessive cardio will NOT build your butt, it will make it SMALLER!
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2) IF YOU ARENāT FEELING THEM, YOU ARENāT GROWING THEMYes, I know that everyone heard about āglute activationā, yet most of you still arenāt doing it. (especially beginner).
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Itās SO important to activate your glutes before all your lower body workouts.
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All you need is a 5-10 minute warm-up/ band work
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3) RECOVERYĀ
I know you all just wanna train glutes all day every day, BUT you CANāT do that.
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You need at least 1-2 days rest in between. (My Glutes are on fire as we speak!)
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It will vary depending on your training volume, style, genetics etc!
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4) HAVE A PLANĀ
If your goal is to build a nice set of glutes you need to train them more than once a week.
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One āleg dayā / week with your boyfriend isnāt going to cut it.
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You need to strategically hit them 2-3x per week.
This is why it is important to have a well-structured plan..
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Hit me up if you want to work with me on an 8 or 12-week coaching plan!
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5) PROGRESSIVE OVERLOADĀ
You have to make sure you are constantly challenging yourself by increasing the weight, playing with the tempo (pause, pulse, isohold, 1 1/4 reps etc)