The first thing to know is that when we talk about butts, we’re talking about three muscles in your backside.Victoria’s Secret/Clever Moda/BuzzFeed / Via victoriassecret.com, clevermoda.com The deal with your butt is that it’s made up of your gluteal muscles — the gluteus medius, gluteus minimus, and gluteus maximus — which are then covered with a layer of fat. Your glutes are what help you stand up from a sitting position or a squat, climb stairs, stay standing upright, and stabilize the pelvis.
So if you want a bigger butt, you need to work on making those three muscles grow.
When enlarged, these muscles “give the buttocks a firm, athletic, and sexy appearance,” Contreras wrote in an email to BuzzFeed Life.
Getter a bigger, rounder, and firmer butt is a matter of causing hypertrophy in your glute muscles. Simply put: Make them bigger with proper and specific training. We will get to that shortly.
The other thing about the appearance of your butt has to do with how much fat is covering your glutes.Gentilcore explains that much like your abs, which are covered by body fat, the appearance of your butt has a lot to do with how much fat covers your glutes. “There are plenty of people who have decent-sized glutes but they have too much body fat” to allow the muscles to appear round, firm, and shapely.
This means that one of the first things you will want to do is determine whether you’d like to lose body fat.For many people, getting a shapely behind means getting lean enough to reduce the layer of fat on your backside to simply reveal your butt’s shape. Precision Nutritionreports that on average women in the U.S. have about 40% body fat and men about 28%. An average healthy range of body fat would be in the neighborhood of 11–22% for men and 22–33% for women. But Contreras says that when it comes to revealing your butt’s shape, many people will need to be even leaner. He says that men can aim for 15% body fat and women about 20%, “but everyone is unique and some will need to go lower while some can go higher and still have a really athletic-looking set of glutes.”
To lose weight, you’ll need to eat fewer calories than you need to maintain your current weight.
It’s important to strike a balance between losing weight consistently but not losing too rapidly or eating so little that you’re always hungry, tired, or lacking energy to get through workouts. Use an online calculator to start ballparking your caloric intake and from there do some trial and error to see what the right amount of calories and rate of weight loss would be for you.
In the example above a 25-year old-man who’s 5’10” and weighs 200 pounds and exercises or plays sports three to five times per week needs to eat about 2,943 calories to maintain his weight (give or take). The calculator provides estimates for how much he’d need to eat to lose or gain one or two pounds each week.
Again, online calculators are a good place to start guesstimating but you’ll really figure it out once you try it out.
You’ll probably need to eat fewer carbs and more protein. And btw skip the low-fat diet thing.instagram.com
Contreras says that optimizing your macronutrient is important when it comes to gains. He adds that protein is especially important for gaining muscle. As BuzzFeed Life has previously reported, losing fat and gaining muscle usually involves eating fewer carbs and getting enough fat for satiety and protein for muscle growth.
You can use an online macronutrient calculator to start figuring out what kind of ratio of carbs to fat to protein your daily diet should look like.
Don’t rely on a regular scale, because you want to be sure that the weight you’re losing is fat.
When you’re trying to build muscle, which is great for your health and metabolism (and of course your bigger butt), you want to be sure that the weight you’re losing is fat only (and not muscle). To figure out how much body fat you have, you can use ascale that measures body composition or take some measurements with a tape measure and then use a calculator to determine your body fat percentage.
Check out BuzzFeed Life’s previous reporting on how to focus your diet, workouts, and lifestyle for fat loss.