Updated: Jan 24
From skinny, insecure and clueless to confident, strong and fit!
Reasons why you’re not seeing results
🍑 YOU ARE NOT ON A PROGRAM THAT FOCUSES ON SPECIFICITY
If you're looking to grow a specific muscle its important to do exercises that specifically targeting that specific muscle! For example, doing a squat works both hamstrings, glutes and quads. Doing exercises like glute bridges, kick backs etc that are mainly focused on GLUTES would increase growth in that specific area
*HAVE YOU SEEN MY REVENGE BOOTY WORKOUT GUIDE????*
🍑YOU ARE DOING THE SAME EXERCISE
Your booty is made up of 3 main muscles: gluteus maximus, gluteus medius, and the gluteus minimus.
Different exercises will have a different focus for these areas.
If you do the same exercises over and over, you’re body is going to get used to it.
My advice would be switch up the tempo, add resistance bands, add pulse etc
🍑 YOU DONT EAT ENOUGH ...especially PROTEIN
Muscle requires the right amount of nutrients to grow. That includes protein, carbs, and fat. If your body is in a deficit already, it will be impossible for your body to use calories for growth and repair.
It’s important to know how much you should be consuming depending on what your fitness is.
🍑 YOU DONT TRAIN INTENSELY ENOUGH
To build muscle you must lift with purpose and power!!!!! Don’t just go through the motions. You want to consistently add resistance so your muscles adapt to the heavier weight. Connect your mind to the muscle you are targeting. Create a workload, go hard and heavy enough to challenge your body beyond its normal capacity. That's when CHANGE happens.
Listen to your body...not every workout has to be intense always. I train intensely 4/6 workouts. Concentrate on feeling that squeeze and varying your lifts to hit your muscles from every angle. Give it all you’ve got and challenge yourself.
Your fitness goals have to the biggest reason you say “NO” to whatever isn’t going to take you there
You can't give 100 percent in the gym and only 40 outside of it.
To have a drink or to be drunk, to have a couple cookies or to finish the entire box ... know your limit! If you think you CANT teach yourself self control, YOU CAN! You probably haven’t tried.
🍑TOO MUCH CARDIO
Don’t get me started 😒
Depending on your goals, it’s important to know how much cardio is necessary so that you’re not over doing it .
PLUS- if you're already eating too little, adding cardio - IT WILL BE VERY HARD YO GROW!!! If you want to build mass and lose body fat at the same time, the right type of cardio is crucial. You want to grow then resistance training should be your first priority . Feel free to add in a cardio session here or there if you’re looking to maintain your shape and cardio endurance.