big cellulite booty
How do you turn fat into muscle?
I have a big booty 38/39 inches. I love it, and I do squats daily to keep it in shape. However, for about year I stopped doing them and started eating badly and it took a huge toll. Recently, like in the past 2 months, I started doing squats daily again however I haven’t noticed much of a difference. When I grab my booty it feels firm but probably more squishy and I have 3 cellulite dimples on the butt cheeks and cellulite right below. How can I get rid of it??!! I don’t want to lose my inches, I just want everything firmer!
You can’t turn fat into muscle or vice versa. What you can do is lose fat and gain muscle (or the opposite). Here is what you need to do:
1. Lift weights. Lifting weights is a great way to raise your metabolism since your body needs energy to repair to muscle tissue that’s broken down during weight lifting. For most of your body parts, keep your rep range between 6 and 12 as this is ideal for building muscle mass. Of course, you may move up to the 13 to 15 rep range or down to the 4 to 5 rep range to help you break through plateaus. The legs actually respond well to high reps, so for legs, you should alternate between the 6 to 12 rep range and the 13 to 25 rep range. As for sets, I would say do 3-4 sets each for abs, upper traps, calves, and forearms, do 6 sets each for biceps and triceps, and do 8 to 9 sets each for your chest, shoulders, lower back, lats, lower traps, quads, and thighs. Keep your rest time in between sets at 45 seconds to a minute and a half. Make sure, for the most part, you are progressing either in number of reps or amount of weight lifted from one work out to the next. With this in mind, you will find that you can work some body parts twice a week and some only once a week. Make sure your workouts don’t go longer than 45 minutes to 1 hour, because doing so will cause the body to release cortisol, which breaks down muscle and causes an increase in fat storage.
2. Do interval training 3 to 4 days a week, once or twice a day. Interval training involves alternating sprints with low intensity exercise (walking or jogging). Typically, each interval training session lasts 10 to 20 mintues. You can look up some sample interval training routines on the internet. Interval training burns more fat than steady state cardio because it raises your metabolism. Also, steady state cardio tends to increase your hunger, so you just end up spinning wheels that way.
3. Eat six smaller meals a day rather than three big meals a day (don’t go too much out of your way if this will be an issue because I know many people with six packs who eat three meals a day).
4. Cut out simple carbs as much as you can and eat complex carbs instead. Instead of eating plain rice, eat brown rice. Instead of eating white bread, eat whole grain bread. Try to cut out sugary foods as much as possible. The only time you should eat simple carbs is right after a workout (I am guessing because your body needs immediate energy, so simple carbs make a better choice).
5. Make sure to consume enough protein. Generally, the amount is 1g per 1 lb of bodyweight. But, I have to imagine that a person weighing 180 pounds at 7% bodyfat will need more protein than a person weighing 180 pounds at 20% bodyfat. Anyway, foods that are high in protein are chicken, turkey, eggs (just eat the egg whites and get rid of the yolk), cottage cheese, beans, and nuts. Beef and pork have a lot of protein but they are also high in fat, so chicken and turkey are better options. Make sure to consume protein after a workout. Whey protein is the type of protein you want because the body absorbs it quickly. Things like chicken and turkey are high in whey protein. You should also consume some protein (again, whey protein) 1 hour before a workout (just drink a shake, don’t eat a meal as that will fill you up too much). When taking whey protein, mix it with water rather than milk since milk will slow down the absorption of the protein.
6. Avoid eating carbs or fat within three hours of when you will go to bed. The main reason is that you are not likely to be doing much activity during that time of the day, and because your body doesn’t digest food efficiently while you sleep, which will cause more food to be converted fat. If you are hungy, eat a high protein diet or drink a protein shake.
7. Consume protein before you go to bed. Rather than whey protein, you will want casein protein, which is the slow absorbing protein (you will need a slow absorbing protein since you will essentially be fasting for 8 hours). You can drink a protein shake or drink milk or eat cottage cheese.
8. Aim to have a diet that is roughly 40% carbs, 40% protein, and 20% fat.
9. Make sure to get enough sleep (at least 8 hours, at the very least 7 hours). Your body repairs muscle while you sleep, and getting enough sleep helps control your appetite during the day.
So when lifting weights, don’t just focus on squats. Train your whole body, so that you can burn as much fat as possible. With squats, you are just targetting your quads (the front part of your legs) and your glutes (butt muscles). Also, make sure you are pushing yourself. I see way too many girls in the gym using weights that are too light. For example, when squatting, if you are trying to do 12 reps, then choose a weight which will make doing the 12th rep challenging.
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