How to slim your waist and build your glutes
❓ How can you slim your waist? How can you lose that “belly”… WITHOUT LOSING YOUR GLUTES? 👉 Well, when it comes to losing abdominal fat, the focus is on changing your body composition. When it comes to your glutes, there are two distinct goals: maintaining what you’ve already achieved and… making them grow even more.
Of course, every case is different: If you have a high body fat percentage, you’ll probably lose some volume in your glutes if you simply lose abdominal fat… and fat throughout your body. That’s because when we reduce the fat layer, we also reduce the circumference of the hip area.
📈 If you already train consistently but have a body fat percentage that’s a little higher than you’d like, it’s possible to minimize this loss.
But it’s important to note that whenever you lose fat, your measurements will decrease, whether you’re a man or a woman! Regardless of individual differences, there are two things to consider: fat loss and a certain level of muscle growth.
What should you prioritize?
⁉️ But what should you prioritize? Muscle growth or weight loss? It’s not impossible to work on both, but generally, the focus is on one of them. And muscle growth is usually the first priority…
Why? Our bodies use energy sources all day long! If we increase this demand, the body will need to use even more energy. And do you know which energy source has the greatest potential to produce energy?
Fats!
That’s why the priority for losing abdominal fat without losing your glutes is to boost your metabolism!
📌 And… our goal is to increase lean muscle mass, which uses much more energy! The best option is a workout that engages your whole body, including your upper and lower body!
If your diet is aligned with this goal, you’ll see results during the muscle-building phase! And after achieving what you want, you can shift your focus to losing abdominal fat. BUT since spot reduction doesn’t exist, you’ll need to lower your body fat percentage.
Final tip
Prioritize compound movements such as squats, deadlifts, and leg presses!
Basic exercises for building your thighs and glutes
The usual basic glute exercises… squats, lunges, leg presses, Romanian deadlifts… Nothing complicated!
Remember: when training your glutes, it’s important to understand that all compound movements, such as squats, single-leg lunges, and leg presses, work both the back and front of the thigh (quadriceps), as well as the glutes!
Simply put: whenever you do a compound exercise to train your “legs,” you’re also training your glutes… and vice versa.
There are variations you can do to emphasize one area or another, but it’s not possible to completely isolate the muscles involved in these compound exercises!
And training your LOWER BODY on consecutive days will NOT provide any benefits!
