ive been training glutes for about 3 months now (recently started training them twice a week). from behind, my glutes look much perkier and round than it used to but from side on, its not as perky and big as id like it to be. its gotten firmer and bigger but how can i get definition between my upper thigh and my glutes? (if that makes any sense, id attach pics if you dont understand). im eating around 1700 to 2100 calories a day. helpp?
02-08-2014, 02:19 PM #1
02-08-2014, 02:55 PM #2
02-08-2014, 03:59 PM #3
02-08-2014, 04:21 PM #4
- Join Date: May 2008
- Location: Massachusetts, United States
- Age: 48
- Posts: 30,699
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Being as young as you are your body is still developing. It takes years to build muscle, so more time until your belt will be needed.
To build you need a calorie surplus along with a consistent with a heavy lifting program. Getting definition comes down to fat loss, which means a calorie deficit and a consistent a heavy lifting program.
At 15, I would never advise dieting. Create a nice balance of protein, carbs, healthy fats and veggies throughout your day. Don't forget to throw in some treats too...no foods should ever be off limits.
My staple glute exercises:
Overhead, sumo and heavy goblet squats
Heavy smith lunges
BB hip thrust are a big favourite, but not something I use in my routine.
Good luck, you'll get there.Online Nutrition Coach/Trainer
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