FIrst because this issue is primarily a feminine issue let me direct you to stop reading all women fitness and health magazines immediately. No matter how much you believe you need the information they are peddling out you don’t I promise. The road to the butt you want begins with a very important realization there only exist a few things you can do to change the way you look. The word “tone” doesn’t exist in the world of fitness. I don’t know who coined this term but it is a load of bullshit! Stop using it and stop expecting it! You can do two things to a muscle and its cellular components make them bigger or smaller. The same goes as well for a fat cell you can make it bigger or smaller. You cannot alter the shape, elongate, or tone a muscle or anything close to it. This meaning that any woman wanting to improve their physical appearance and get a booty like Jessica Biel needs to have one focus build muscle and torch fat. It is that simple! I know this must be crazy talk because the last magazine article you read said you need to do three sets of ten on the glute blaster and hip abductor machines. C’mon get that crap out of your mind it is useless babble by an unqualified individual prescribing exercise. But I realize also some woman out there might be reading this scared to death because I used the phrase “building muscle”. Let me put your fears to bed for the final time regarding the issue of becoming a overly manly-looking female. I hate to break it to you guys but women do not possess the hormonal profile to produce mass gains the way a man does unless you are somehow being injected with testosterone without your knowledge.
Now that we have established what one’s focus needs to be in order to get the butt they always desired let’s discuss some of the things you are doing that go against this focus and what you should be doing instead. First, most women are miss using strength training. Women do not need to be isolated away to the corners of the gym using three pound dumbbells and water bottles for weight. Strength training is called strength training for a reason the primary goal is to get stronger! Personally I have not ever understood why a woman wouldn’t want to get stronger (I guess it has something to do with the fear of turning into the hulk, but now we know that won’t happen so strength here we come). So throw this kind of strength training out of the windows ladies start lifting heavy for reps between 8 and 15. By doing this you challenge yourself and give your body a reason to make changes. I hate to say it but those curls done with three pound dumbbells aren’t going to make these necessary changes happen. Please do also forget the statement, no matter who told you, that high reps burn more fat or calories, heavy weight training burns far more calories than low weight high rep training could ever hope too. Remember also it is not about how many calories you burn during exercise it is about the amount of calories you burn in the 24 to 48 hours following exercise. Another reason why training heavier is superior because it boost your metabolic rate for a much longer period. Second you need to start focusing on the basic movements avoid selectorized machines. Learn the most fundamental compound movements, such as the military press, squat, or deadlift.
Lastly follow the rules of progressive overload in all your training. This goes back to the issue of getting stronger when a weight feels lighter bump the weight up. Progressively overload the muscle causing the muscle to respond with growth and strength increases.
If you make these changes to your workout regimen and incorporate a diet that is nutritionally sound full of fresh whole foods you will achieve those round firm glutes every girl wishes to have.