Frankly, doing exercises to increase the buttocks and try to lose weight at the same time is a strange combination. This will work, in part, only for beginners with good genetics and a predisposition to muscle hypertrophy. So, by the way, do not and too "bother" with the selection of movements. One basic, one isolating, regularity, and the absence of excess cardio are the three whales on which the training will be built. To the mere mortals, with "ordinary" genetics, there is a somewhat more complicated path. It is most rational to first build muscle, and then lose weight, if necessary. That's just not every woman's heart will endure a set of mass without first losing weight. Weight is increased, on average, by 5 kilograms, and not all of them will be cast gluteus muscles. It will fall and zhirok, moreover, often in unpleasant places. In general, you can come up with several options, both effective and compromise.

How to eat, doing exercises to increase the buttocks. Strictly speaking, nutrition is a big part of success. The second part is a genetically conditioned form of muscles. What the female population struggles with (naturally flat muscles, "pits" on the sides with a low percentage of fat, insufficient "separation" of the buttock from the hamstrings) is part of the nature of the conditioned physique. Somehow you can adjust all this, but absolutely everyone get "Brazilian buttocks" - no. Otherwise, people would not be so popular pants with plastic overlays in strategic locations. Another thing, sane and not disturbed while on the form of the body as a measure of success to people, it never hindered either to live or even to perform in aesthetic nominations. Look, at least, on the speakers in the category "bikini" - still different!.

The first strategy is "for those who are panic afraid of gaining weight". Calories are calculated in the current weight-maintaining version. Workouts change. Get rid of a prolonged cardio, replace long workouts at intervals 2 times a week, the rest of the "norm" of movement to gain household physical activity and walking. Power should become heavier, but 10 exercises on the buttocks should not be done. It is enough 1 basic and 1 isolating movement. The more "pumping from different angles," the greater the chance that in fact your power will turn into a kind of cardio-load, and you do not have to wait for the increase in volumes.

The second strategy is "ordinary". To the supporting diet we add 200-300 kcal due to quality products, and we perform rather heavy power. Cardio can be treated in many different ways. If growth is not observed, remove the usual, leave high intensity a couple of times a week. You can use special cardiointervals, actively using the hamstrings and buttocks. The overall goal is a complete recovery. Therefore, you can do intervals after either power or on a free day, and you can also surround with full days of rest, moving according to the scheme "power-rest-interval-rest-power". The latter scheme also works, but it is used only in "emergency" cases, when recovery simply does not take place.

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