Falling behind?  It’s inevitable.  But it’s not irreversible. There are just a few things that the butt masters teach us about how they got and keep a lifted, perky, fabulous looking rear end – and it’s got nothing to do with jeans (or genes!) and is certainly not limited to the 20-somethings of the world.  Since it’s on display for the world to see, most women aspire to have a beautiful bum…“a butt like hers”…and in this very article you’ll know exactly what “she” does to get it so you can get yours, too!

From Flat / Saggy / Jiggly / Lumpy
To Round / Lifted / Tight / Smooth (and yes, you CAN have it all in one!)

First, let’s tackle some common myths about the female bum:

1. Once you reach a certain age, you can’t achieve a great rear.
2. A saggy, droopy, fat butt is inevitable because of the hours spent sitting at a desk on the job.
3. I got it from my momma, so there’s no use fighting it…it’s in my genes.
4. It takes 2 hours a day at the gym to get and keep a perfect butt.

These are proven untrue every time.  Why?  Because the keys to creating and maintaining your perfect butt are within your control, easy to implement, and available to you at any season of your life.  Don’t let anyone tell you that you can’t get a gorgeous backside!

Let’s talk about the crucial steps for a beautiful bum:

1) Loose Your Butt

You probably already know that most lumps, bumps, frumps, jiggles, and shakes come from excess fat stored on our rear ends…so following a sound, healthy program for losing weight would be where to start on your road to perkiness.  Most women who start a weight loss program have the best intentions, but end up losing a few initial pounds, getting stuck (plateauing), getting frustrated because it’s not working, and finally giving up and re-gaining the 4 pounds they lost.  This crazy cycle can all be avoided by choosing a program that includes the 3 essentials for lasting success: nutrition, exercise, andaccountability.  Miss one, and the other two become useless and a complete waste of time

2) Feed Your Butt

Contrary to popular belief, exercise alone is not the quick fix for creating a toned, round, lifted butt.  Truly, you could exercise and weight train for hours each day with minimal results.  Creating your best butt must be built around a sound nutritional program, since diet is about 80% of the return on your efforts in any weight loss or body toning goal.  I swear by that ratio and am excited to say that we women have that much control over our bodies, resting right on top of our forks!  Using protein, carbohydrates, and fat in the right ratios, eaten at the right time, in the right frequency is your ticket to preparing a butt-fat-blasting nutrition plan.  Now let me forewarn you – eating like this will require   knowledge, planning, discipline, and organization.  When the going gets tough and the treats are tempting, remember that you have the final say so about what kind of butt (and body) you are creating with your daily choices – and for me, knowing that I am my worst saboteur means I can plan to consistently win myself over!

3) Water Your Butt

Here’s my personal confession: I hate drinking water.  In fact, the *lack* of taste water provides is tough for me to swallow, and I believe this stemmed from drinking nothing but Kool-Aid and soft drinks throughout my entire childhood…yep, I’m a flavory-sugary drink lover!  But in the best interest of my bum…and all other muscles and bodily functions…I must reign myself in.  Some people are fairly new to the concept of drinking LOTS of fresh, pure water…but their bodies respond tremendously well when put on a scheduled, strategic plan for how much, when, and when NOT to drink water.  Without the proper hydration, you can kiss that beautiful booty goodbye.

4) Build Your Butt

You will literally build the butt you want.  You can do that if you currently have no excess fat on your butt (flat) or at the same time you are going through your weight loss program.  Either way, you can start the construction immediately!  Your butt is a muscle – part of the largest muscle group in the body.  To lift, tone, and tighten, it must be worked like you’d work any other muscle, and this is done through a targeted booty sculpting weight training routine.  Though Cardio can do wonders for fat loss, it’s fairly worthless to the butt building program.  Weight training is how you build your best butt. For our general health, we should exercise 3 days each week for 30 minutes at the minimum.  Your butt training program should be in addition to this and be all about targeting every angle of the rear, and can be done in as little as 15 minutes every other day.

How to Begin

The blueprints have been delivered, and though simple, they are exactly what the fit and fabulous follow.  Like a master craftswoman, all you need now are the proper tools to take action!  You’ll be astounded by how quickly you CAN have the body of your dreams and whip your butt into shape.  You’ll be happy that you don’t have your daughter’s booty when you uncover and enjoy your own best asset!

I work with women who are overweight and really frustrated with not being able to lose weight, or when they do lose weight, not being able to keep it off. Failed attempts at diets leave them frustrated and hungry, and sometimes they spend countless hours exercising with little results. They’re deeply puzzled by this, and sometimes think they were destined to be fat, since nothing seems to work for them no matter how hard they try.

If this sounds like where you are right now, some of your frustrations, you’re welcome to connect with me on Facebook or visit www.gillisfitnessconsulting.com to review tools and strategies that deliver a proven solution.