Butt Workouts

Which Butt do you Prefer

After seeing this pic its pretty evident which Butt most women want and what most Men would prefer.  What does getting a Butt like this Take?  WEIGHTS, Proper Nutrition , Cardio and Proper Lifestyle!!!  I cannot tell you the endless amounts of females who contact us saying they want to get toned but not bulky, like they are scared if they lift weights they will become some huge bodybuilder.  Let me explain in a bit more detail so you understand how everything works.  Ok lets say a female does cardio only and restricts her calorie intake as many women do, yes she will lose scale weight but she will also lose muscle which means that first pic is going to be more of a body that would be obtained, We want a fit body not a skinny high bodyfat % unhealthy body.  Not only does your metabolism drop when you lose muscle  but its also much easier to gain all the weight back if you took this approach to losing weight

Pretty much every woman’s goals are to get a lean and fit body as well as being healthy for her family.  When trying to lose weight you need to focus on losing BODYFAT, Losing Inches and Monitoring how you are feeling.  You need to be full of energy and the best version of you possible.  The key is a mixture of Diet, Cardio and Weightlifting.  I know many women out there feel uncomfortable doing the weights side of things or feel as if they are going to get bulky but I assure you that you wont unless you are eating a diet that is causing you to gain weight.

To put it in perspective I have worked out now for 14 years TRYING to build Muscle and becoming more bulky.  An average year of building muscle for me is 6-8lbs per year; I am eating huge amounts of food up to 6000 calories and lifting very heavy weight, (Bench press over 350lbs, leg press over 1000lbs).  The other key component is the fact that Women have 1/5th the amount of testosterone in their bodies so it’s very difficult for you to BULKY if your cardio and diet are also right.  A woman has a good year of muscle gain if she hits 3-5lbs!!  Do not be scared of the weights Ladies, you need to lift weights to keep your body tight and strong.  That girl in the 2nd pic, she is working out 5-6 days per week with weights.  Squats and Lunges are your FRIEND!!!

Here is another image that shows the difference between 5 lbs of muscle and 5lbs of fat.. think of 30 lbs of fat gone off your body , you shrink and in its place you put 5 lbs of lean muscle.  Not only are you smaller but your also fit!!

The benefits of a good strength training program

Less disease, happiness and most importantly, showing off your muscles at the beach.

Strength training should be part of everyone’s routine. Even if you are low on time, strength training, according to the ACSM (American College of Sports Medicine), only needs to be done 2-3 times per week with each session lasting no more than one hour. For 2-3 hours per week, huge benefits can be realized.

Regular strength training will:

**help you in day to day activities around the house and in your yard. It will keep you independent which is especially important in the older population. Imagine not being able to lift a 5 pound bag of flour or take the garbage out by yourself.

**lower the risk of osteoporosis, hypertension and diabetes.

**help you avoid lower back pain.

**increase bone density which is important for post-menopausal women.

**increase muscle mass which burns more calories throughout the day than an equal amount of fat.

Even with all these benefits, many people are reluctant to start training with weights. Concerns include injury, incorrect form and for women; not wanting to grow muscles and look like a man.

If you are a beginner and have no idea what you are doing either start with the circuit type machines or take an aerobic class that involves weights so you can become acquainted with how to do the different exercises.  Another great way of feeling more comfortable is bringing a friend to workout with you.  If you are not 100% sure how to do a movement either asks for help of skip it until you figure it out, you want to put yourself out of any sort of injury risk. If you want to stick with the machines, know that they will give you the same benefits as free weights.

Sometimes when we think of being healthy, we think of eating and running. While these are important, strength training should never be left out. Strength training provides benefits to your health that cannot be found with any other mode of exercise and shouldn’t be forgotten.

Next time you’re at the gym head over to the weights side of things and try doing a circuit.  2-3 sets of each exercise 15 reps with a weight that is not too easy but also not so heavy you cannot accomplish the 15 reps.

Let Hitch Fit Teach you how to workout, eat right and Become the Best version of YOU

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