Now that we’re officially in a new year, that also means that people are getting used to some of their new health and fitness regimens.
One of the most popular things you’ll see around this time of year is people at the gym who are looking to strengthen, tone, and overall improve a specific part of their bodies. For some, they might be looking to flatten their stomachs and strengthen their abs; for others, it’s their legs. However, one of the more popular areas to work out these days is the glutes, for both appearance and strengthening purposes. An exercise and fitness trainer and content creator, Adelina Jordan, made an Instagram post about how people can achieve their “biggest glute transformation” through some simple habits that are a “game changer,” and similar to what she did through her late 40s and early 50s. Read more about them below.
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1. Practice A 'Progressive Overload' At The Gym
If you're not much of a gym rat, mostly stick to cardio, or haven't spent much time exercising your glutes, then you probably need to be reminded that these changes will not happen overnight. Additionally, many trainers and fitness experts will tell you that you need to build things up when it comes to working with weights and strength training, gradually increasing them over time, in a process called "progressive overload."
Adelina writes that "remembering" this as you begin your glue transformation journey is essential, as well as "staying consistent," which will help your body adapt to more and more challenging workouts.
2. Prioritize Protein
When it comes to muscle building and making a certain area of your body stronger, ensuring you get enough protein in your diet is essential, as protein is the macronutrient that helps strengthen and repair your muscles. In her post, Adelina notes that she "prioritizes" protein, and consumes 1 gram per pound of body weight every day.
Although there are varying opinions on how much protein you should consume in a day, ensuring you're eating it with every meal and every day is essential, as doctor and personal trainer, Dr. Gary McGowan notes, "If we work out without adequate protein to repair our muscles so that they can get bigger and stronger, we'll be leaving some gains on the table."
3. Eat 'Maintenance' Calories Or Increase Them
When you're looking to lose weight, you're often advised to eat in a calorie deficit. However, if you're looking to gain some more muscle, and/or doing some more heavy-duty exercise on a consistent basis, then you actually should be maintaining a healthy amount of calories daily, or even increasing them.
"You can't grow by constantly living in a deficit," notes Adelina. "I started hitting my protein goals and eating in maintenance so my muscles had fuel to grow."
4. Train Your Glutes At Least 2x A Week
When you first start working out or training a certain part of your body, it can be a little confusing to figure out just how often you should be doing those exercises and when you should rest. For a glutes transformation, Adelina suggests training your glutes and doing exercises like hip hinges, unilaterals, and abductions at least twice a week.
"Training glutes multiple times a week finally gave me the results I spent years trying to achieve," she revealed.
