Booty-shaping workout plan

"How did you do it? How did you build all this that you're doing? What was your first step? I've been trying for 2 years, but I just can't seem to make any progress."

My answer was simply this.

I put everything on my site. Everything. Every diet, every workout plan, every piece of information that could help my readers succeed.

Of course, the guy didn't understand. He didn't understand why this would be good for him. Why he should put his knowledge out for free and accessible to anyone if it wasn't in his interest.

He didn't understand, but of course he didn't. If he did, he wouldn't be asking me, but people would be going to him for advice, or to find out the secret recipe, which of course doesn't exist, because selfless help cannot be learned. A person needs a little more for success than just a few good pieces of advice, rather than the mindset of "if I put up the workout plan and knowledge, fewer people will come to me."

I never cared if sharing knowledge would mean fewer people would come to me. I was always driven by some inexplicable desire to help people, in this case, to build women's self-awareness, shape their appearance, and generally educate people about health and a more athletic life.

Always give back. This single sentence is the essence of progress, which I have never ignored, and this rule could never be overridden by money or cheap personal interest. This was true even when I was just a blogger, and after writing my articles, I took the tram 4 to my workplace every morning, and it is still true now.

Look at this butt-shaping workout plan, and the workout anatomy series in general , with the eye it deserves. As a result of 12 years of learning, information gathering, experience, and professional work.

But I think that's enough of my self-aggrandizing bullshit, let's get into why we're here. Let's sculpt women's butts and create shapes so beautiful that girls will want to show them off to us at the beaches. Screw Stevia and erythritol. The female form is what sweetens our lives, so let's get started so we have something to enjoy at the end of the process.

Let's start with the most important things

1. THE BUTT-SHAPING WORKOUT PLAN IS NOT THE SAME AS SQUATTING LIKE A MADMAN AND OBSESSIVELY DOING BUTT EXERCISES.

While the focus is on the glutes and legs, upper body workouts cannot be omitted, and everyone can rest assured, you won't omit them. There will be workout days when you will only train your upper body, and this will also be an important workout day for butt shaping.

2. Body shaping is nothing more than optical tuning, with the fundamental difference that in this case, optical tuning means real content. The body becomes beautiful when the forms created for each muscle group come together proportionally when viewed as a whole. Training only your butt is like only decorating your living room super fancy, and not even plastering the kitchen, bathroom, and the other 3 rooms in your apartment.

3. You don't need to train your butt more than once a week. Women very often fall into the trap of training their butt every two days, and then they wonder why there's no progress. Of course there isn't, because the body just gets used to and adapts to the load. Just think about guys' right hands. It's no more muscular than the left, even though everyone knows they work on it properly at home.

4. You need to learn the rhythm of tension and controlled release. This is incredibly important. Concentrated movements are the basis of body sculpting. Don't just imitate the movements, but perform actual workout work.

5. You don't do anything with momentum. This isn't some damn aerobics. Every movement has a start and an end.

You lift it up –> you hold it –> you don't drop it, but you let it down WITH RESISTANCE –> you stop it.

6. You need to pay attention to your breathing. Exhale when exerting force, inhale when lowering. The movement is fast when exerting force, so exhaling will also be fast, while the movement is slow when lowering, so inhaling will also be slow. Learn this, and never mix it up, because if you mix it up, your performance will radically drop, and you might even get dizzy as hell.

7. Without a proper diet, there's not even a butt, let alone any shaping. If you plan not to diet and just go to the gym, it's better to find a bus stop and rhythmically bang your head against the timetable pole. At least everyone there will see that you're stupid, and maybe someone will come to help you, but with working out without a diet, nobody knows you are, and they can't help you either.

So, the basis of the butt-shaping workout plan is that you stick to your diet and don't eat chocolate.

8. Rest period between two exercises is a minimum of 30 seconds, maximum 1 minute. No fiddling with your phone during the rest period. Rest from the previous exercise and mentally prepare yourself for the next one.

10. Nutritional supplements. Now you think I'm pushing this supplement thing because I have a supplement company, but you're terribly mistaken.

I HAVE A SUPPLEMENT COMPANY BECAUSE APPROPRIATE AND QUALITY NUTRITIONAL SUPPLEMENTS ARE ESSENTIAL FOR WORKOUTS, AND THEY RADICALLY ACCELERATE AND MAKE THE BODY SHAPING PROCESSES MORE SPECTACULAR.

So it wasn't like I started a supplement company and then launched a blog alongside it to sell my damn cool products. Anyone who has followed my work since 2011 knows exactly that in the beginning there was nothing like that, and I had nothing. I built the supplement business 2 years after the blog, not the other way around. There's a huge difference.

Now that we've clarified that, get what you'll definitely need. I wrote about this in detail in this post. I won't write it again.

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Butt-shaping workout plan basic info

You will go to the gym three times, and you will also have a cardio day.

Every gym workout day starts with a cardio machine warm-up, which should be no longer than 15 minutes.

Every gym workout day ends with a cardio machine cool-down, which should be at least 15, but preferably 30 minutes long.

Abdominal exercises on every gym workout day immediately after the warm-up. Here, too, we're talking about concentrated exercises, so if you can easily do more than 100 sit-ups, you can be sure that you're doing something very wrong. We really need those exercise demonstration videos.

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Workout Plan

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Leg and Thigh Muscle Day

Warm-up on stair climber for 10 minutes

Leg Extension

Lunge

Hamstring Curl

Leg Press

Side leg raise with cable

Hold standing 4×1 minute

Lunges

Abs 4×20

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Upper body day

Warm-up on elliptical trainer or walk uphill at 6% incline for 10 minutes

Y-shoulder raise

Lateral raises with dumbbells

Front raises with dumbbells

Bench Rowing

Cable Rowing

Standing biceps curl, alternating arms

One-arm overhead triceps extension

Abs 4×15/side

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Glute Day

Warm-up 10 minutes on stepper

Seated Squat

Squat

Straight-leg deadlifts

Side step-ups onto a bench

Forward step-ups onto a bench

Lunges on a bench

Abs 4x20

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Honestly, even just writing this butt day workout was painful. It's an incredibly tough day, and I've only described it because completing such a training plan places a serious load on the body. Now, if your body isn't prepared for this load, you simply won't be able to perform, and injury will be the result. You can prepare your body, among other things, by sticking to your diet and eating clean. If you don't eat clean, your body will become acidic as hell. Your body is an engine, and you can't pour latrine water into it instead of gasoline. Well, you can, but then that engine will perform exactly like it's running on latrine water.

With that momentum, we arrive at the importance of dietary and nutritional supplements, which, alongside a proper diet, greatly support your body during training and aid it during the recovery period after exercise.

However, the best part of all this is that no matter how clearly and thoroughly I try to explain this post, we are still only scratching the surface. From this, intelligent readers can already see how complex and interconnected, consistency-demanding the process of body shaping is, whether it's weight loss or body sculpting. And if you see that, then you must also see how baseless and deceitful these 30-day challenges and various horrible "shape your body perfectly in 15 days without effort" abominations are.

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Sets and weights

I guess you noticed, or at least I really hope you did, that I didn't include the number of sets and weights for the exercises. Of course, I didn't omit this by accident; rather, I separated it to draw attention to the importance of setting the right number of sets and appropriate weights. For the butt-sculpting program, I'm asking you to perform every exercise in a 4x12 breakdown. So, 4x12 squats, 4x12 side raises, and so on.

But with what weights specifically?

That's what I can't help with. So, no one should expect me to universally tell Anikó, with her 56 kilos, who has been training regularly but badly, how many kilos she should use on the leg press machine or for triceps exercises, and for Krisztina, with her 72 kilos, who hasn't done a thing for 3 years, to use the same amount of weight. Yes, precisely since she's been in a serious relationship. Everyone is at a different fitness level, so this isn't feasible. However, there is something here that can not only help but is the system itself, with the help of which everyone can find the right weight for themselves to work with.

Now pay very close attention.

You have a given number of sets, which in this case is 4x12.

But seriously, pay fucking attention now.

You start an exercise with weight x. If you can easily complete 4x12 sets with weight x without any difficulty, then you must immediately increase it.

You increase it to x + 1 kg. This will be harder, you'll barely be able to do the 4x12 sets, but you'll still do it.

If you do it, you must immediately increase it again; the weight is still too light.

Now comes x + 2 kg. Now this will be tough, and it will be difficult. You struggle with it, but you do it. You complete 3x12 sets fully, but in the fourth set, you can't do 12 reps.

Perfect.

This will be the weight we need because this will be the weight with which your body will develop. You will always develop with the weight that no longer feels good, and not by lifting half-liter Naturaqua mineral water bottles.

Of course, you should imagine this as carrying your notebook and writing everything down. Which exercise you did with how much weight. You note that the 4x12 side raises with weight x were too light, and you need to increase the weight in the next workout. Put your workout notebook in your bag. If your bag can fit half of Budapest, then there should be room for a notebook too.

THEREFORE, YOU MUST KEEP A TRAINING LOG. IT IS VERY IMPORTANT.

This is roughly what your butt-sculpting training plan will look like. Read it, study it, because this is what you'll be doing. I'm sure I forgot a lot of important things, but anything I haven't written down now, I'll tell you along the way. This journey starts on February 29 here on LifeTILT, and especially in this group. Click on the picture to join.

All current information will be posted here, and last but not least, the three girls whose butt-sculpting program effectiveness I will be documenting will also be here.