4 Reasons Why your Glutes are NOT Growing | Steps to Grow a Bigger Booty

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If my memory serves me correctly, no one in the early

2000's wanted a big bum.

If anything, it was an insult!

The influential celebrities at the time were mostly a size 0 - impacting the trends and the standards for women to follow. Our idols back then were the likes of Paris Hilton, Halle Berri, Brittany Spears, Christina Aguilera, and even the ladies of Destiny's Child were of a slim build then.


So when did wanting to grow juicy glutes become the in thing? My theory is it started in 2004 when Beyonce's "Bootylicious" entered the Webster's Dictionary. It was a sign of what to expect the future ahead of us to look like (or rather 'behind' us).

While this article is to assist you in growing larger and stronger glutes, we'd like to remind you that there is more to life than your aesthetics. Building powerful glutes have numerous physical and internal benefits but avoid making it your primary focus by neglecting to work out the rest of your body.

The combination of each person's physical needs, capabilities, and genetics will produce unique results and needs to be considered. Before making extreme changes to your diet and exercise routines, get your personalized action plan by booking a consultation call here.

#1 Calorie Deficit

Body recomposition (losing fat and gaining muscle simultaneously) is currently a favoured fitness goal for both men and women. However, the food/energy consumption to achieve these goals is fundamentally contradictory.

Google and fitness professionals alike will tell you if you want to drop body fat levels, you must eat fewer calories than you burn per day (a calorie deficit). And if you wish to increase muscle size and strength, they suggest eating slightly more calories than your daily recommendation to sufficiently feed muscles to promote growth.

It is possible to build muscle on a calorie deficit but it is not the ideal condition for muscle development.

Stronger by science has an easy-to-follow breakdown of a recent study; the results show a calorie deficit of 500kcal/day under your Basic Metabolic Rate (the minimum number of calories your body needs to perform basic, life-sustaining functions) to be the lowest if you are looking to build lean muscle and lose body fat.¹


Muscles need the nutrients and energy from calories over your BMR (Basal Metabolic Rate) to repair and grow in the recovery after a workout.

#2 Low Protein Intake

Results of one study done at McMaster University, in Canada, show a calorie-deficit diet with a consumption of 2.4g protein per (body weight)kg/day was more effective than consuming 1.2g protein per (body weight)kg/day in promoting increases in lean muscle and loses of fat mass when combined with a high volume of resistance and cardio exercise.²

While another study at the same University states:

"A daily protein intake of 1.6 g/kg/day or as high as 2.2 g/kg/day, appears to be the most influential factor to consider when optimizing muscle mass accumulation with resistance exercise is the goal."³

Whether you obtain your protein from meat or plant-based sources, do your best to ensure you consume good quality protein. The "best diet" is a diet that includes quality protein, carbohydrates, fats and plenty of nutrients and minerals from a wide selection of food groups.

#3 A Poor Exercise Selection

A muscle needs to experience stress and 'damage' to recover and repair itself, thereby generating increases in size and/or strength. Muscle development isn't created during the workout but rather in the time when it rests and recovers.

Include glute exercises that specifically target this area and give you that good 'burning' feeling when you do them.

The mind-muscle connection, an 'internal focus" whereby concentrating on contracting the working muscle while performing an exercise, is proven beneficial in achieving muscle activation.

If you need help choosing exercises to try out, download a FREE WORK OUT ROUTINE from the website here:

#4 Being impatient and changing work out too often.

There is no definite answer to how often a routine must be switched up. The body can adapt to unfamiliar movements (like when you learned to walk or swim), which leads to two choices for your workouts.

The first is to repeat an exercise frequently to perfect the form and technique. The second is when your muscles "get used to" the movement practised too often and no longer take the tension needed to grow, a change of exercise or load amount is needed.


Give your body time to adapt to a new exercise. If it's too easy, up the intensity or make changes to the tempo - all while making sure you have the correct form to reduce the chances of injury.

There are no shortcuts to gaining big results fast. For example, you won't see results from doing 20 squats a day for a week, but by doing it every day, you will see results by the end of the year. Be patient and trust the process, Bestie.

Finding ways to enjoy working out, and not focusing solely on achieving the result as soon as possible, is a healthier and happier way to stay dedicated to your weight loss and fitness journey.

Your workout should be challenging enough but not too easy.

There is a variety of factors to consider when looking to lose body fat or gain muscle but most importantly, don't forget to listen to what your body is telling you in response to these changes. Yes, working out can be uncomfortable and out of your comfort zone but be mindful of not creating long- or short-term damage.

Would you like an Action Plan that is customized to your individual needs and goals? Click the button below to book your consultation call today.

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Written by: Andrea Thelen of AuthenticAndrea44



22nd July 2022

¹ Trexler, E. (2022, April 15). Building muscle in a caloric deficit: Context is key. Stronger by Science from https://www.strongerbyscience.com/muscle-caloric-deficit/

² Longland TM;Oikawa SY;Mitchell CJ;Devries MC;Phillips SM; (n.d.). Higher compared with lower dietary protein during an energy deficit combined with intense exercise promotes greater lean mass gain and fat mass loss: A randomized trial. The American journal of clinical nutrition from https://pubmed.ncbi.nlm.nih.gov/26817506/

³ Stokes, T., Hector, A. J., Morton, R. W., McGlory, C., & Phillips, S. M. (2018, February 7). Recent perspectives regarding the role of dietary protein for the promotion of muscle hypertrophy with resistance exercise training. Nutrie