Your Friendly Neighborhood Gym Girl: Build-A-Booty

I get asked often what my secret is to having round, firm glutes. If you’re a victim of what’s known as “Office Bum” or “Trucker’s Butt,” and are ready to make a transformation, I have great news! As long as you are physically capable of putting in the effort, walking around with sore and stiff muscles from loads of hard work, and have a budget for some hot new jeans, THERE IS NO SECRET. The hard work sounds daunting I know, but how would you feel if you had a backside that became 10 years younger right before your eyes, over the course of six to twelve months? Its possible, and this doesn’t just have to apply to women.

So, where do full glutes come from? What did I do to get mine? I BUILT them and because they were built with MUSCLE, it doesn’t look like they’re heading South any time soon. I believe anyone with the ability to lift weights can grow the booty of their dreams. If you’re willing to go out of your comfort zone and model a bodybuilder, get into HEAVY lifting, and trim some fat, you’ll be overjoyed with the results.

Toning vs. Building:

Many women ask me how they can “TONE” their way to a fit bikini body. I don’t like to use the word “tone” because ultimately making a body part firm and full involves BUILDING up the muscle-size and losing a bit of excess fat. To me, entertaining the concept of toning one’s muscles feeds the misconception that you should perform light, low-intensity weight training to transform an average physique into a tight, feminine, fitness model physique. Unfortunately, major transformations don’t happen without major activity, but know that you can switch from your building program to a maintenance program at any time once you’ve achieved your desired look and aren’t in need of more muscle mass.

Train, rest, eat:

I lift HEAVY on leg days and change-up the technique to target the glute muscles, instead of just my quads and hams. I concentrate on destroying (for lack of a better word,) my glutes on leg days to the point of dancing around in agony with burning bum cheeks between sets. I’m serious. People try not to stare while I hop off the leg press machine and do a dance until the burning subsides – now THAT’s heavy lifting! That feeling is awesome and I’ll tell you why.

That pain I feel at the gym means things are happening, and means there’s lots of repairing for my muscles to do post-gym session. (Many people don’t realize that building happens after the training session during muscle REPAIR, not during weight-lifting). I highly recommend hiring a personal trainer or a coach to customize a building program for you if you have never lifted heavy before. A building program consists of the proper numbers of reps and sets designed to give you optimal results and a safe, injury-free session. Your personal trainer will even assign you scheduled rest days which are just as important as your training days. YES, going to bed early or sitting on the couch and watching Transformers 2 can be just as important in building your booty as your time spent in the gym was.

Finally, your diet should be geared for muscle repair – taking in a balanced diet with strategically timed fats, proteins and carbs makes a WORLD of a difference in muscle fullness. You can see there are a number of factors involved, but the results are worth it. There’s nothing to be afraid of Ladies – lift HEAVY, build a booty, and say NO to “Office Bum.”

You can learn my favourite glute-building exercises *HERE* in last week`s interview with me covering my diet and training practises.

Happy Lifting!

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2 comments for “Your Friendly Neighborhood Gym Girl: Build-A-Booty

  1. November 6, 2012 at 8:35 am

    Funny I just did a blog about how much I hate the word “toned.” Good stuff!

  2. November 6, 2012 at 6:09 am

    Great post Mindy!

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