Dee said that she too has seen herself develop new curves in her body after she started strength training regularly, and you'll probably find many more women on Instagram who say the same. In addition to the regular weight training, I changed up my diet. I had to start eating more calories every day , as well as up the amount of protein and complex carbs I was consuming.
After all, my muscles needed the protein to get stronger and my entire body needed the carbs to have energy to recover and get through the next workout in one piece. And I've never been one to say no to more food. Bring on the sweet potatoes! Although I was eating more than 2, calories a day, I was also intermittent fasting , so I was eating all of my calories between 8 a. IF is by no means necessary to gain muscle and build curves; I just chose to do it because of my digestive issues.
I experience much less bloating and discomfort in my belly when I stop eating at 4 p. On the weekends, I'm not strict with my eating window , though, since I don't want it to get in the way of my social life. Plus, I'm not waking up crazy-early to train on weekend mornings. A post shared by Gina Bontempo gmflorio. I feel stronger and fitter than ever! Before we start: Reps are how many times you repeat an exercise. A set is the group of times you do that exercise.
So if you did 10 reps for 3 sets, that means you did an exercise for a grand total of 30 times. Working in different planes will help make the booty shapelier all around.
Our bodies have three different planes of motion: sagittal, frontal, and transverse. Depending on which joint you move will determine which plane of motion your body is working. For example, this exercise will work the frontal plane. This move targets the hip and glute more directly. A single rep is 1 right kick and 1 left kick.
Do 10 reps to start for 3 sets. Then move up to 15 reps for 3 sets. Follow the same steps as for squat kicks, but hold a dumbbell in each hand. The dumbbell should rest on your shoulders, just below your chin. These are also known as Bulgarian split squats. If you are into the curvy look, you can achieve it easily with the exercises mentioned above.
Maintain a proper diet and tweak your lifestyle a bit. It will help mold your figure to the one that you feel the most confident and comfortable in. Always remember, you are beautiful, curvy or not.
In This Article. Was this article helpful? Yes No. The following two tabs change content below. Charushila Biswas. Charushila is a senior content writer with expertise in nutrition and fitness. Over a span of 5 years, she has authored more than articles on diet, lifestyle, exercises, healthy food, and fitness equipment.
She strives to inform, educate, and motivate her readers via authentic, straightforward, and fact-checked information. After completing her master's in biotechnology, Charushila became the youngest guest lecturer in a reputed institute in Bhopal, India. A penchant for human psychology and behavior prompted her to publish a review article on Bipolar Disorder in to help increase awareness. She loves photography, observing nature, listening to Noam Chomsky, and reading Murakami, and Satyajit Ray.
Build up your glutes even more with hip thrusts and glute bridges, using a barbell placed across your hips for added resistance. And add sexy curves to your calves with standing calf raises, holding dumbbells for more resistance. You'll also need to adjust your diet to gain weight. A healthy diet will help fuel your workouts, and it will provide nutritional support for muscle growth that will help you gain curves.
If you're currently maintaining your weight, simply add the extra calories to your existing meal plan; if you've been losing weight, use an online calorie-burn estimator to figure out how many calories you need, then add to to that number. Your diet should come from healthy whole grains and lean proteins like tofu, eggs, chicken and fish, as well as fruits and veggies, legumes, nuts, seeds and dairy.
Pay particular attention to your protein intake -- strength training increases your protein needs, so you should multiply your weight in pounds by 0. For a pound person, that means grams of protein each day.
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