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Friday, 21 August 2015

9 Sample Weekly Workout Schedules

Friday, August 21, 2015    No comments

  1. Daily schedule:
    • Monday
      • Butt Workout
    • Tuesday
      • 20-to-40 min fat loss workout
    • Wednesday
      • Breast Workout
    • Thursday
      • 20-to-40 min fat loss workout
    • Friday
      • Arm & Ab Workout
    • Saturday
      • 20-to-40 min fat loss workout
    • Sunday
      • REST or light 15-to-90 minute weight loss activity
  2. Three times a week schedule:
    • Monday
      • Butt Workout followed by 20-to-40 min fat loss workout
    • Tuesday
      • REST or light 15-to-90 minute weight loss activity
    • Wednesday
      • Breast Workout followed by 20-to-40 min fat loss workout
    • Thursday
      • REST or light 15-to-90 minute weight loss activity
    • Friday
      • Arm & Ab Workout followed by 20-to-40 min fat loss workout
    • Saturday
      • REST or light 15-to-90 minute weight loss activity
    • Sunday
      • REST or light 15-to-90 minute weight loss activity
  3. 2 times per day schedule:
    • Monday Morning
      • Butt Workout (part 1)
    • Monday Evening
      • Butt Workout (part 2) followed by 20-to-40 min fat loss workout
    • Tuesday
      • REST or light 15-to-90 minute weight loss activity
    • Wednesday Morning
      • Breast Workout
    • Wednesday Evening
      •  20-to-40 min fat loss workout
    • Thursday
      • REST or light 15-to-90 minute weight loss activity
    • Friday Morning
      • Arm workout
    • Friday Evening
      • Ab Workout followed by 20-to-40 min fat loss workout
    • Saturday Morning
      • 20-to-40 min fat loss workout
    • Saturday Evening
      • 20-to-40 min fat loss workout
    • Sunday
      • REST or light 15-to-90 minute weight loss activity
  4. Weights twice a week schedule:
    • Monday & Thursday
      • Butt Workout followed by 20-to-40 min fat loss workout
    • Tuesday & Friday
      • Breast Workout followed by 20-to-40 min fat loss workout
    • Wednesday & Saturday
      • Arm & Ab Workout followed by 20-to-40 min fat loss workout
    • Sunday
      • REST or light 15-to-90 minute weight loss activity
  5. Weights twice a week & twice a Day schedule:
    • Monday & Thursday Morning
      • Butt Workout (part1) followed by 20-to-40 min fat loss workout
    • Monday & Thursday Evening
      • Butt Workout (part2) followed by 20-to-40 min fat loss workout
    • Tuesday & Friday Morning
      • Breast Workout followed by 20-to-40 min fat loss workout
    • Tuesday & Friday Evening
      • 20-to-40 min fat loss workout
    • Wednesday & Saturday Morning
      • Arm Workout followed by 20-to-40 min fat loss workout
    • Wednesday & Saturday Evening
      • Ab Workout followed by 20-to-40 min fat loss workout
    • Sunday
      • REST or light 15-to-90 minute weight loss activity
  6. Basic Schedule #1
    • Sunday
      • REST or light 15-to-90 minute weight loss activity
    • Monday Morning
      • Butt Workout (part1) followed by 20-to-40 min fat loss workout
    • Monday Evening
      • Butt Workout (part2) followed by 20-to-40 min fat loss workout
    • Tuesday
      • REST or light 15-to-90 minute weight loss activity
    • Wednesday Morning
      • Breast Workout followed by 20-to-40 min fat loss workout
    • Wednesday Evening
      • 20-to-40 min fat loss workout
    • Thursday
      • REST or light 15-to-90 minute weight loss activity
    • Friday Morning
      • Arm workout followed by 20-to-40 min fat loss workout
    • Friday Evening
      • Ab Workout followed by 20-to-40 min fat loss workout
    • Saturday
      • REST or light 15-to-90 minute weight loss activity
  7. Basic Schedule #2
    • Sunday
      • REST or light 15-to-90 minute weight loss activity
    • Monday
      • Butt Workout & Ab Workout followed by 20-to-40 min fat loss workout
    • Tuesday
      • REST or light 15-to-90 minute weight loss activity
    • Wednesday
      • Breast Workout followed by 20-to-40 min fat loss workout
    • Thursday
      • REST or light 15-to-90 minute weight loss activity
    • Friday
      • Arm workout & Ab Workout followed by 20-to-40 min fat loss workout
    • Saturday
      • 20-to-40 min fat loss workout
  8. Basic Schedule #3
    • Sunday
      • Ab Workout followed by 20-to-40 min fat loss workout
    • Monday Morning
      • Butt Workout
    • Monday Evening
      • Breast Workout
    • Tuesday
      • REST or light 15-to-90 minute weight loss activity
    • Wednesday Morning
      • 20-to-40 min fat loss workout
    • Wednesday Evening
      • 20-to-40 min fat loss workout
    • Thursday
      • REST or light 15-to-90 minute weight loss activity
    • Friday Morning
      • Arm workout followed by 20-to-40 min fat loss workout
    • Friday Evening
      • Ab Workout followed by 20-to-40 min fat loss workout
    • Saturday
      • REST or light 15-to-90 minute weight loss activity
  9. Make Your Own Schedule But Remember…
    • Do a 20-to-40 minute fat loss workout 3-to-4 days a week 1-to-2 times per day.
    • Do the Butt Workout 1-to-2 days per week.
    • Do the Breast Workout 1-to-3 days per week.
    • Do the Arm Workout 1-to-3 days per week.
    • Do the Ab Workout 1-to-3 days per week.

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Bigger breast workout

Friday, August 21, 2015    1 comment

Bigger breast workout

Do 2-to-6 sets of 8-to-15 reps of ONE of the chest exercises below for firmer breast 1-to-3 days a week but more importantly…
Click on photos to see how to do exercise
Bigger Breast Workout Guidelines


  • Do this Breast Workout 1-to-3 days a week but never do it on back-to-back days & take at least 1 day off if doing it 2-to-3 days a week.
  • Try to increase the amount of weight, reps and/or sets you do (as long as you don't do more than 6 sets or 15 reps) each time you do the breast workout or better yet…
    • Try to increase the weight and/or reps on each set you do while maintaining almost perfect form &…
    • Make sure you keep a training log to help you make your breast look bigger faster.
  • Take at least 1 week off from doing the breast workout after you've done it 2-to-8 weeks in a row.
  • The Bench Press can be done with dumbbells or a barbell. You can also use a decline, flat or incline bench.
  • Cable Flyes can be done standing or on a decline, flat or incline bench.

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Before you do these 5 things for a perfect body…

Friday, August 21, 2015    No comments

Can I really get a Perfect Body in 90 days?
YES & NO
The answer is YES if…
  • You're less than 30 pounds overweight…
  • You follow the plan doing the 5 things as is…
  • You continuously try to beat or do better than your last workout &…
  • You don't use light weights (small pink 5 lb. dumbbells) which you can do 20+ reps per set.
The answer is NO if…
  • You're more than 30 pounds overweight because…
  • It usually takes 4-to-6 weeks to lose 10 lbs. so…
  • You may want to just focus on #1 & #5 or…
  • Do any 1 of the weight loss plans here to focus on losing weight first but…
  • It's perfectly fine to lose weight and build curves at the same time with #1-thru-5 but…
  • Just don't expect to see any curves or toning & firming results until you lost most of the fat hiding your sexy body.
Fat Loss Workout Guidelines
  • If this fat loss workout is too hard for you…
    • Do this workout plan here for beginners who've never exercised or haven't worked out in a long time or…
    • Just do this fat loss workout less than the required 3-to-4 days a week 1-to-2 times a day but…
  • If you feel you can do these workouts more than the recommended 3-to-4 days a week 1-to-2 times a day then you're not working out hard enough to burn fat fast so to make your workouts more intense…
    • Do your workouts longer (but no longer than 40 minutes) and/or…
    • Do your workouts faster or harder (ex. Run faster) and/or…
    • Make your workouts more intense (ex. Use heavier weights when doing the get ripped in 10 min workout or wear a weight vest while running) and/or…
    • Do a different fat loss workout (ex. Do intervals on a bike instead of treadmill) &…
  • On your rest days (or the days you're not doing any fat loss workouts) you can optionally do a lower-to-moderate intensity workout for 15-to-90 minutes like walking or riding a bike &…
  • Always do your fat loss workouts LAST if doing the butt, breast, arm and/or ab workout on the same day.
  • Most of the workout videos last less than 20 minutes so…

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Fat Loss Workout

Friday, August 21, 2015    No comments

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My Own Journey to a Naturally Bigger Booty! anna woodward

Friday, August 21, 2015    No comments


On my own journey in search of a bigger butt, I began by doing my research on Google. I found a lot of nutritional/expert information claiming that you can't really "grow" your butt, at least not naturally. I do agree that there is absolutely no way of going from being stick-thin to getting a Kim Kardashian booty naturally. However, it is my personal experience that you can vastly increase the size of your butt with a lot of hard work. I didn't start seeing major results until the beginning of the third week of following my workout/diet routine, so it does require a bit of endurance and a lot of patience.
Before starting on a journey to get a bigger butt, you need to think of realistic goals of what it's going to look like. Do you care if it remains perky and firm? Or are you just looking for size? The truth is, simply going for size is easier (you can just eat yourself to oblivion), but having a huge stomach to match the newly rotund butt would be unattractive. You want the good and none of the bad, right? Well, here are just some personal tips and methods I used to get a bigger butt in 3 weeks!
Keep in mind, I used no surgery, pills, or supplements. I did, however, take a multi-vitamin throughout this process.
Source: ChoiceofWeapons

Have a Game Plan

I have tried out hundreds of different and weird ways to gain weight in the derriere, and here I'll tell you what worked for me personally and what didn't.
The first step you need to take is to assess your own weight and height and recognize which areas tend to gain and lose weight. Without this assessment, you have no game plan in terms of getting a bigger butt! I personally gain and lose weight most rapidly in the boobs. If I do nothing, they grow; if I start to exercise, they shrink!
Once you determine where you gain and don't gain weight, you can use the information to your advantage. If you are lucky and do gain weight quite rapidly in the booty area, your regimen will be more focused on nutrition as opposed to fitness. If the opposite is true, you will be relying heavily on fitness to change what your body wants to do.

Strategies

Although I will be recommending some general exercises in the next portion, keep these guidelines in mind when planning your strategy:
You gain weight quickly in the butt: So you already have a big butt, but you probably need some major toning. For you, cardio will be mixed in with strength training. You will also be eating the leanest diet to really tone and perk up your butt.
You gain weight quickly in the mid-section/stomach: You have to work twice as hard on your fitness regimen. Not only do you need to do the booty exercises, you also need to keep up with ab workouts. Why? Having a smaller mid-section is a huge factor in how large the booty looks. If you have a smaller mid-section, there will be a more definite shape change between your small waist and larger butt, and we need all the help we can get!
You gain weight quickly on your thighs: This can actually work to your advantage. No, you don't want wobbly thighs, but many butt and thigh exercises actually go hand in hand, so you probably won't be doing any extra work here. You will be focused on longer, easier workouts rather than quick bursting ones. Why? You need extra-light weights to lean out the thighs while gradually pushing up the butt.
You gain weight in your face, arms, etc: This is probably the trickiest one, since it's difficult to recommend lots of cardio. (Which is what gets rid of a chubby face.) Too much cardio will completely wipe out your butt. For you, it's going to be eating lots and often (but healthy items) and doing lots of weights.
You can't gain weight: If this is you (like me), you are going to have the toughest time. Our bodies just won't give us any fat for us to distribute. (Not that you can literally distribute it.) Many nutritionists will not like this idea, but this is what worked for me. I avoided cardio like the plague. I tried to reduce the amount of cardio I did by taking my car everywhere. I also had to eat heavy, starchy foods with a lot of fat. Granted, I did stick to healthy fats. I ate lots of pastas and steaks,not just ice cream and pies. Think protein. You also are going to have to push yourself to lift the heaviest weights and do intense strength training sessions rapidly and sporadically throughout the day.
Ready to start?

General Exercises

Here are my personal favorite exercises that I found to be of most help making the butt appear larger. Keep in mind the strategic plans listed by body method above and incorporate these exercises into that plan. If I said light weights, use light weights while doing these. If I said a slow, long workout, do the lunges slowly, but for 20 minutes!
Lunges:
Do a variety of lunges. When your foot goes down into a lunge, you have to use your butt muscles to bring yourself back into a standing position. Don't just bring your foot back to the other foot. That's not working anything. What works? Doing them super slowly with many reps.
Try side lunges, lunge jumps, back lunges, back lunges into a front kick, lunges with weights, and lunges on a downward and upward incline. Do them throughout the day.
Squats:
For me personally, squats did squat. For those wanting to trim thighs, I do not recommend squats, as they can make thighs look larger. For those without that problem, here is my favorite squat:
  1. Keep your feet wide apart.
  2. Go down into a deep squat so that your body is below your knees.
  3. Instead of coming up like a normal squat, jump up high, kicking your toes out to the sides, then land back into that deep squat.
  4. Do 20 at a time.
They're painful, but they're the only squats I like for booty-busting!
Martial Arts:
I obviously can't teach martial arts in one sitting, but practicing a martial art is incredibly good for shaping the lower body. Try one like karate by following along with a video or DVD. The ones with lots of kicking are best—so don't go for tai chi. One of my favorite ones is capoeira, since it routinely involves kicking and lunging (and dancing!).
Booty Lifters:
Invest in a pair of ankle weights, as they'll make all the difference in the world. My fave exercise:
  1. Get on all fours and lean on your forearms.
  2. Raise one leg at a time and kick it out to the side. Bring your leg back to the ground, then repeat on the other side.
  3. Keep alternating for 10 minutes
 
Stairs:
For those that I said "no cardio" to, don't run up stairs. Instead, find the steepest stairs you can climb (or climb two or three steps at a time) and slowly "lunge" yourself up the stairs. You can also use any knee-level platform for a step up, which works the same muscles. For those that need the cardio, go stair running!
Combination:
Make your own fun combination routines. You want to constantly surprise your body and work your butt at any existing angle to really help bulk. Here is my personal favorite combination that I strung together:
  1. Start with feet together and weights in hand.
  2. Lunge back deeply with your right foot.
  3. Return to standing, but without letting your right foot touch the ground. Instead, raise it up to eye-level and "meet it" with your other hand (so your right leg and left hand should be straight in front of you, parallel to the ground).
  4. Then immediately go into a deep lunge to the right side.
  5. Return to standing—again, without letting your right foot touch the ground. Bring your right bent knee up to your chest.
  6. Then, without lowering your knee from your chest, raise your arms all the way up and lean your body to the left. Kick your right leg to the side.
  7. Repeat 10 times, then do the left leg 10 times. (This seriously got my butt into gear!)
Another combination can be seen in the video below:

Nutrition

It's important to eat the correct diet for your body type.
It's important to eat the correct diet for your body type.
Source: thenextbarstool
If you are trying to lose weight, of course you should stick to a normal healthy diet. Whole grains, fruits, veggies, lean meats, etc. However, trying to form a larger butt is something completely different from just trying to lose weight. You are essentially trying to force your body not to be itself. Your genes have their own preferred way of distributing weight onto your body, so essentially you're trying to fight your own DNA by adding weight elsewhere. Nutritionists and fitness experts think that this targeted weight gain is impossible, but I'm just telling you what I did to make it work.
Follow these guidelines! Like your exercise plan, your nutritional plan will be different depending on where you tend to put on weight first:
You gain weight quickly in the butt: All the food you are eating is already going to go to your butt. So what you need to do is eat a lot of extremely healthy foods. Consume whole grains, vegetables, and fruits. If you're not looking to lose weight, you can be easier on yourself overall, but either way, you should make sure you're eating throughout the day—ideally, you want to eat seven small meals of different foods. If you want to lose weight in addition to perking up the butt, you'll have to stick to a really high-vegetable, high-lean-protein diet. Focus on eating turkey, chicken (not fried!), lean pork, tofu, seafood, fish, etc. with lots of vegetables.
You gain weight quickly in the mid-section/stomach: You also need to eat a very high-vegetable high-protein diet. Yes, you are trying to bulk the butt, but your body is probably already good at gaining weight. It's just a matter of placement. Just like the plan above (which you should read), you also need to eat super healthily, and fitness will be the main part of this plan for you.
You gain weight quickly on your thighs: Because you are doing cardio, you should have lots of lean protein, whole grains, fruits, and vegetables. Really try and incorporate these items into every single meal. If you're not looking to lose weight, eat your three square meals a day. If you are, be sure to "snack" (on vegetables, fruits, and proteins) throughout the day.
You gain weight in your face, arms, etc: Put down your salt shaker and pick up the water. It'll be tricky, but you really have to read every nutrition label to investigate the salt content. Hate doing that? Great! If you eat self-prepared veggies and fruits, salt is no worry. Eat lots of natural proteins like nuts and avocados. You'll need a good amount of fat, just not on your face!
You can't gain weight: Here is where it gets controversial. I have a hard time gaining weight. Therefore, I had to eat a lot and work out a lot. But at the same time, whenever I worked out, I had to try really hard not to break a sweat, because I knew I had to avoid cardio. I did eat a lot of fatty foods. I tried to eat a healthy amount of fat for every meal including breakfast and dinner. I reached for a lot of olive oil, cheese, fried chicken, and steak. You have to eat a lot of protein, that is key. It was a constant struggle because I would attempt to never allow myself to get hungry. It was difficult trying to bulk up.
Although I am aware that you can't "select" where you gain weight, you can at least manipulate how your body processes various foods. Experiment with yourself. This is simply my own observation. When I tried to eat a ton of "fake" foods and fat from sugary things like tons of candy and funnel cake etc., it ended up going more towards my boobs and stomach. Only when I switched to eating lots of butter and cream-based foods did I notice a healthier balance with the fat distributing more evenly to the rear.

Get Ready for Spring Break!

Have a goal in mind to keep yourself motivated on the difficult task of getting a bigger butt! It'll be a long three weeks, so do it with a friend.
Don't have three weeks? Here are some five-minute butt fixes!
  • Buy jeans with a padded rear. Not only does it pad, but it lifts as well.
  • Buy padded undergarments. This is the same thing, but it's better because you can wear it with any jeans, dresses, etc.
  • Wear jeans with pockets that accentuate the booty. Be sure the fit of the pant is just at the hips. Any higher and you booty will just get smaller. Try pants that have a little stretch; the pants will then form to the shape of your body.
  • Wear a top that slims your waist. Remember, the slimmer your waist, the bigger your derriere will look.
  • Add a belt. The addition of a belt will also help lengthen out your hips and butt.
Good luck! To all the gals out there in search of a bigger butt, I hope this helped! Thank you for reading.

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You can Make Your Butt Bigger in Every 3-to-4 Weeks…

Friday, August 21, 2015    No comments


workouts to get a bigger butt
Do Workout A, B, C or D & This Diet
  • Do Workout A if you JUST want to get a bigger butt without doing squats or lunges or if you have bad knees.
  • Do Workout B if you want to get a bigger butt & thicker thighs doing the same exercises from Workout A along with squats, lunges or leg presses.
  • Do Workout C (which is almost like Workout B) If you're able to do hill sprints
  • Do Workout D to get a bigger butt without weights but don't expect to get the same results you'd get from Workouts A,B or C.
  • Use this 4-Step diet to see what and how much you need to eat for building a bigger butt.
  • If you don't think this plan can work then look at these women who got results
  • See the Frequently Asked Questions for getting a bigger butt
Butt Workout A
  • Do 4-to-6 sets of 5-to-12 reps of ONLY ONE of the 2 butt exercises below 1-to-2 days per week but…
  • Take at least 2 days off between workouts if doing this workout 2 days a week.
Click on photos to see how to do exercise
Before you start butt workout A…
  • Make DAMN sure you use weights heavy enough to only allow you to do 5-to-12 reps per set so…
    • If you ever end up doing way more than 12 reps on a set then That set does not count as an actually set (it can be counted as a warm-up) and…
    • If you can't get at least 5 reps on a set then you need to use lighter weights but more importantly…
  • Get a training log because you need to beat your last workout or set by trying to do more reps, sets or using heavier weight each workout because your butt can only get bigger as it gets stronger so use any of these logs…
  • Use this 4-Step Diet, Keep a food journal &…
  • See the Frequently Asked Questions for getting a bigger butt
Butt Workout B
  • Do 4-to-6 sets of 5-to-12 reps of ONE of the butt exercises from GROUP A & then…
  • Do 4-to-6 sets of 5-to-12 reps of ONE of the butt & thigh exercises from GROUP B 1-to-2 days per week but…
  • Take at least 2 days off between workouts if doing this workout 2 days a week.
GROUP A
Click on photos to see how to do exercise
GROUP B
Click on photos to see how to do exercise
Before you start butt workout B…
Butt Workout C
In Weeks 1, 3 & 5…
  • Warm-up for 5-to-10 minutes by jogging or fast-pace walking and then Do another 5-to-15 minutes of dynamic stretching and then…
  • Do 5-to-7 50-to-100 yard hill sprints, Rest for 10-to-20 minutes and then do another 5-to-7 50-to-100 yard hill sprints &…
  • After you do each sprint, walk back down the hill and rest no longer than 3 minutes &…
  • Do this hill sprint workout 1-to-2 days per weektaking at least 2 days off between workouts if doing it 2 days per week &…
To get a bigger butt each time you do hill sprints…
  • Sprint faster and/or farther each time you do this workout &…
  • You want to sprint as if a dog or a serial killer was chasing you up that hill &…
  • The stepper the hill is = the better butt workout you'll get &…
In Weeks 2, 4 & 6…
  • Do 4-to-6 sets of 5-to-12 reps of ONE of the butt exercises from GROUP A & then…
  • Do 4-to-6 sets of 5-to-12 reps of ONE of the butt & thigh exercises from GROUP B 1-to-2 days per week but…
  • Take at least 2 days off between workouts if doing this workout 2 days a week &…
  • You'd keep repeating weeks 1-thru-6 until you get the butt you want but you may want to take 1-to-2 weeks off before repeating weeks 1-thru-6.
GROUP A
Click on photos to see how to do exercise





















GROUP B

Click on photos to see how to do exercise



















Before you start butt workout C…
  • Make DAMN sure you use weights heavy enough to only allow you to do 5-to-12 reps per set so…
    • If you ever end up doing way more than 12 reps on a set then That set does not count as an actually set (it can be counted as a warm-up) and…
    • If you can't get at least 5 reps on a set then you need to use lighter weights but more importantly…
  • Get a training log because you need to beat your last workout or set by trying to do more reps, sets or using heavier weight each workout because your butt can only get bigger as it gets stronger so use any of these logs…
  • Use this 4-Step Diet, Keep a food journal &…
  • See the Frequently Asked Questions for getting a bigger butt
Butt Workout D
  • Do the hip thrust and/or butt bridge workout below 2-to-6 times per day, 2-to-4 days per week but if you have hills…
  • You're going to basically do workout C except that you replace the week 2, 4 & 6 workouts with the hip thrust and/or butt bridge workout.
Hip Thrust Workout
Butt Bridge Workout
Before you start butt workout D…
4-step diet plan for a bigger butt
4 step diet for a bigger butt
1. Eat 1200-to-2000 calories per day
You'll lose or maintain your weight while getting a bigger butt on a 1200-to-2000 calorie diet but…
  • If you're overweight: You may want to start off eating 1200-to-1500 calories while also following these 8 rules to burn the fat hiding the curvier butt your building &…
  • You can Eat anything you want & Eat whenever you want (just like in the breakevenow diet) as long as you make sure you…
2. Eat 100-to-250 grams of protein each day
To get all the protein you need to repair & rebuild your glutes (your butt muscles) into bigger and stronger ones after you've broken them down doing Workout A, B, C or D…
With 100-to-250 grams of protein per day…
  • About 25-to-50% of your diet will be protein and the rest can be 'anything you want to eat' but…
  • Make sure most of the 'anything you want to eat' part comes from these foods here to prevent weight gain from overeating and to have more energy for your workouts &…
  • Eating more than 250 grams of protein each day will not make you get a bigger butt any faster.
3. Drink at least 1 liter of water per day
4. Keep a food journal
Use a food journal so you can adjust the amount of calories & protein you're eating if you're not satisfied with the results you're getting but Go over these frequently asked questions before making any adjustments.
Use any 1 of these free food journals…
Has this Plan actually worked for anyone?
I Got the Butt I Want
The exercises I use is the weighted butt bridge, weighted hip thrust, elevated lunges & barbell squats as told here and I use 70lbs for all exercises and 5 sets of 8 for all.
I also used your 7 minute video on slimmer thighs and do that 3 times a week.
That is not my whole exercise routine. It would be too much to put in lol but that is how i used breakevenow.blogspot.com and i shared it with so many people. Its so organized and covers everything u need to know to get the body you want.‬
Jenna Allure
My booty got bigger & more lifted
‪bigger booty
Yep, luv this guy followed his advice on hip thrusts over squats and my booty got bigger and more lifted. I started with 30 kg and worked myself up to 80 kg barbell with hip thrusts.
I do squats but they do not build a big booty like I have now as you can see the proof is in the pudding. What helped more than anything was heavy weighted barbell hip thrusts
Nataska Gordon
Victoria's progress after 6 weeks…
My Butt Looks Really Good Now…
Go to Tindra's Instagram to see more of the results she got with squats and this diet tool I gave her.
Thanks so much
Tindra Isabell
My Butt is Better Now
I lost 10 pounds and I use the butt bridge workout! It helped me to build up my booty quite a bit after losing weight.
I had booty but I didn't have a thin waist. Now thanks to your program my waist is very small and I still have a butt! My butt is better now then before because it's muscle.
Sasha Noneya
Adds 4 inches to her butt
Went from 33" hip to a 37.5" hip! All by utilizing the hipthurst. Thanks to Bret Contreras & Adrian Bryant for showing me! This is by far the most dramatic change for my Glutes, Hamstrings and overall thigh development.
Deirdre W.
Gained 2 pant sizes in my glutes
Adrian, Thank you so much for your advice and program. I am in love with my body and the results!!
Results are from heavy weighted glute bridges and hip thrust. No squats!!!! Gained 2 pant sizes in my glutes
What really helped was your advice on protein intake. I ^ my calorie intake to 2000 and my diet consisted of 50% protein.
Amanda Bertaina
"Dang ma, you got a phatty girl."
I targeted the Booty with Adrian's bootylicious workout. When i did the workouts alot, i saw faster results, even with using weights. Thanks, my jeans feel GREAT!
Thanks so much for inspiring me and for giving me my new booty lol.
I was in atlanta earlier this month to visit my bf and as i got off the subway guys were saying, "Dang ma, you got a phatty girl." lol. I knew the workout has worked. THANKS SO MUCH!!
Renita, South Carolina
GAINED 3 inches on my hips
Omg!! In one month using the BREAKEVENOW workouts I lost 4 inches on my waist, and GAINED 3 inches on my hips! My measurements now are 32"-26"-37" hell yes!!

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