If you’re trying to achieve a curvy figure or a bigger butt, it is likely that you are an ectomorph.
Of the three body types, ectomorph, endomorph and mesomorph, the ectomorph is the leanest. “Low fat genetics” or “low muscle genetics” are usually associated with this body type.
If you have low muscle genetics, it is very easy to overtain your muscles. If you overtrain your muscles, or if you pay no attention to nutrition whatsoever, you might be causing your muscles, and therefore you bum, to get even smaller. This is known as the catabolic state. It’s a state that your body enters during or right after exercise.
If your workout takes long enough for your body to run out of energy, you’ll enter the catabolic state and your body will begin to break down muscle tissue in order to make up for this lack of energy. If you’re trying to lose weight, this wouldn’t be much a problem, since you’ll burn a lot of fat in this state as well.However, if your goal is to gain a bigger bum, you wouldn’t want this. After all, we want our bodies to gain weight.
Now, ectomorphs who have trouble gaining weight or trying to achieve a curvy figure don’t necessarily have “actual” low muscle genetics. It’s genetics for a high metabolism, that results in difficultly gaining mass. When you have a high metabolism and you do not eat enough fats (healthy ones), you’re much more likely to constantly be living in a catabolic state where you’re always burning fat and muscle and never achieving any curvy figure. So, we get to the rules.
1. Do NOT Work Out for Longer Than 45 Minutes
If you’re only concerned with the bum area, even 25 minutes is plenty.
The reason why you should not do this, is to avoid entering the catabolic state, and to avoid damaging the muscles beyond the point where it can effectively recover within 48 hours (the next workout). Your exercise needs to be short, but heavy. And don’t worry, “heavy” sounds scary, but it’s not nearly as troublesome as it sounds. Just a few intensive sets before you move on with your day.
2. Don’t Do Exhausting Cardio
Stick to strength training. For the same reason as the above: avoid entering a catabolic state. Running, cycling, all those activities will have you lose weight, and therefore lose butt.