why your glutes aren’t growing: mistake #3
Welcome back! So far we’ve discussed how important the variety of your exercises is, as well as why it’s not productive to ego lift!
So let’s move on to mistake #3.
This is probably the biggest down fall and why many girls never achieve their goal. And it has nothing to do with the gym.
Guessed it?
Mistake number #3 is…
“The I’m going to grow in a calorie deficit mistake”
Literally girls, not gunna happen. We see this time and time again. You will not successfully build any muscle in a calorie deficit. The only exception to this is maybe in your first few months of starting the gym (or steroids). If your body uses more calories than it consumes, it will drop weight. If your body uses less calories than it consumes, it will gain weight. Muscle cannot be made out of thin air- to gain muscle mass your body needs more fuel.
It doesn’t have to be thousands of calories, that would obviously lead to some hefty fat gain. However eating slightly more calories than your body is using (around 300 cals a day) will help fuel stronger workouts, improve recovery from those workouts and provide your body with more energy to create new tissue.
This increase of calories needs to be consistent. Not just the odd day here or there when you remember to prep some lunch for work. You’ll also achieve a consistent calorie surplus by being more accurate. Guessing your calories will not yield successful results. Tracking your calories or following a food plan will hands down improve your chances of success.
Sadly, because many girls are fearful of eating more for fear of weight gain, many girls don’t commit to this process fully. But going through a period of time away from dieting, making your body smaller, and trying to eat less is an incredibly healthy and important process to go to. Not only will it teach you that food isn’t the enemy, you’ll learn to love your body away from dieting and you’ll be closer to creating the body you aspire to have. Whether that’s wanting to look toned or like a bodybuilder, a basic level of muscle mass is needed and this means you can’t always be dieting.
The final mistake is coming next week, stay tuned!
If you’d like to learn more about training glutes in person with our experienced coaches, we have an exciting glute workshop coming soon! Check out the event here and join the waiting list!