I posted this picture on my facebook today to show my progress in building my perfect backside using advice found on Marianne Kane’s blog, MyomyTV.com and in various articles by Bret Contreras and Christine Beachamp (supergirl powerlifter). After more than a year of focusing on glute training, fat loss, and getting stronger overall, this is the result. The video below is me before implementing exercises like glute activation drills, glute bridges, adduction, hip thrusts and bird-dogs. I’m wearing the same pants…Mind you, I looked like this in 2011, then I put on weight a couple of times between then and now, and got chunky in the behind. My ass had a droopy, lumpy shape I just did not like a whole lot.
I also attribute my hip and glute development to a pretty consistent and (I think!) well-rounded kettlebell practice. Your hips get a great workout driving a nice heavy bell. Before this video I was doing my Jillian MIchaels ‘Banish Fat, Boost Metabolism, Tae Bo, running (or trying to, with my weakish glutes), and yoga/pilates. I got nice arms, fat loss, some ab definition, but a shrinking booty. I knew I had to find something better if I wanted to maintain the bigger butt I was used to having (I store fat there amply, also in the belly and thigh regions)!
I read “Dispelling the Glute Myth“ and have been following Bret Contreras’s work ever since! Super happy with my results! I’m now in the glute hypertrophy and strength phases, and trying new things like barbell training (deadlifts and squats), barbell glute bridges and hip thrusts, and weighted adduction and hip extension exercises. Training this way is so fun, and a good fit for me. I can zone out in the gym by myself, deadlifting away for hours. I seriously don’t ever want to leave before the hour and a half mark!
Bret and Marianne have recently teamed up to start the Get Glutes Online Training System, which I cannot wait to try. Bret also wrote a new book with Kellie Davis, called “Strong Curves” that I would like to read. Thanks so much to these two, and all the other great fitness writers online giving people great advice to counter all the absolute garbage that pollutes the internet when it comes to fitness and health and science.