Green Chicken *easy*

Actually called Hariyali chicken, this is a indian dish made with a few exotic ingredients. Well, since most of the time I dont have time for the fancy shmancy stuff that takes times here is a quick recipe for hariyali chicken, which I call Green Chicken. Guess what the secret ingredient is…to make it green…cilantro!

Oh and green chicken tastes BOMB 💣 in a wrap…so hop on over and try my gluten free “flat bread” for all your wrapping needs…sort of like this…

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Or you can add cabbage to the pan and stir fry…like so

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Either way, this chicken is very versatile and the exotic taste goes well in any way. Hope you like it !

Ingredients

Serves 2

  • 200 grams chicken stripes
  • 4 to 5 sprigs of cilantro (along with roots)
  • 3 to 4 cloves of garlic
  • fresh black pepper
  • salt to taste
  • 1 tblspn butter

Recipe

In a blender or processor, grind the cilantro and garlic and make into paste. You will need to add some water to get it going. Make into paste, mine was a bit runny. Now you have green paste. In a bowl, mix the chicken with the green paste, salt and black pepper. Heat a pan and add butter, add the chicken and fry until cooked. Wrap this in a flat bread for that yummy taste!  Or add cabbage on the pan for chicken cabbage stir fry !

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Flat “Bread” w/ Black Seed Gluten Free

BOO-YAH!

Yup yup, your girl (me) created this amazing recipe for “flat bread” which is extremely “rollable” for your wraps and rolls. And now I would like a standing ovation in regards to the simple fact that I DID NOT look up or imitate other recipes.If this recipe corresponds to or is similar to any other recipe out there, then thank coincidence. It took me a couple days of crying over to finally perfect it. As if that wasn’t enough to celebrate over, I threw in some raw black seeds and……

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THE TASTE IS BOMB. Besides the fact that black seeds (cure to everything but death) are so powerfully healthy, the sudden burst of flavour is mind-blowing. And this rant can go one for days but let’s just get to this recipe. Recipe first as usual, and you can keep sliding down to view all the blog worthy photos 😀

Ingredients

For 1 flat “bread”

  • 1/4 cup besan or gram flour
  • 5 tablespoons of water
  • 1 egg
  • 1/2 tspn black seed
  • 1/2 tspn chilli powder
  • dash of salt to taste
  • 2 tspn melted butter to fry in pan

Recipe 

In a bowl mix the water and flour until combined. There will be no lumps as this flour is easy to mix. Add in the eggs, salt, chilli, black seeds and mix well. Mix will be smooth and pancake batter consistency but no lumps. Heat a pan, mins about 6″ in diameter. This makes for a nice thin rollable bread. Add the butter and once melted add the batter. Fry until golden brown on both sides. Lay on a plat to cool before topping and rolling. Enjoy!

Here is the series of photographs I thoroughly enjoyed taking.

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combining these amazing flavours
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about that much butter
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cooks really quick actually
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flip over when it’s golden on one side
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perfectly done
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perfect for those chicken rolls, wraps or shwarma’s
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here’s an idea! search CHICKEN WRAP WITH SMOKED CHILLI for recipe

 

 

 

 

 

 

 

 

 

 

 

Basil Beans Stir Fry

Flat Beans to be exact, this was a result of another experiment when we were really hungry and I had to come up with a meal quick. I always try to add a side of greens to our meals (and if not a quick green smoothie it is). If you ever come across these flat beans in your local market then I hope you try this recipe of mine and like it too. Oh and don’t remove the beans from the inside!

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Flat beans look like this, they can also be a bit more flattened out. 

Ingredients 

  • 2 cups sliced flat beans
  • 1 medium onion chopped
  • 4 cloves garlic chopped
  • 1 teaspoon dry basil
  • couple dashes black pepper
  • 2 teaspoon melted butter

Recipe

Heat a skillet to medium heat and add butter, onion and garlic. Stir fry until onion is wilted and garlic is aromatic. About 3  minutes. Add the beans and salt. mix well and cover to cook, about 5 mins. Add basil and black pepper. Cook for about 2 more mins. Taste for salt and tenderness. Try not to over cook and keep a bit crunchy. Enjoy!

PS- sorry I don’t have more pics of this. Will add again later 🙂

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Ep 1: The Silent Companion

The moment a child becomes a teenager, things start to become extremely baffling. Well, it’s not literally one moment but more like a serious of episodes. With a sudden flow of unexplained emotions, and developments in the physical side (for some and not so for others) – life in general starts to feel almost too heavy to hold. I’m on a pursuit to figure out who it is that I really am or in better terms, who am I destined to be?

If a few years ago someone were to ask me what it felt like to be a “teen” I would mindlessly say that it feels like complete destruction to the mind, body and soul. This might sound like a bit of an exaggeration, but at that time it really wasn’t. Isn’t it funny how grown-up’s ask us how it feels to grow up although they did it themselves? It’s like they forgot. As a child we so eagerly look forward to growing older and living the life of a teenager. On my 10th birthday, I couldn’t wait until I was 13 because apparently the suffix ‘teen’ makes life savvier. At 13, I couldn’t wait to have my sweet sixteen because that’s the night all fairytales come true. And it continued wth something new to hope for every year (major eye role). Along with so much expectation during every birthday, came all the misleading role models. Sadly, I (and everyone else) looked for inspiration in places like television, magazines and celebrities where the teen years are so falsely glamorised. All we’ve seen are the parties they attend, the people they’re allowed to date and the places they get to go unchaperoned. Unfortunately, nobody ever talks about the hellish emotions we tend to feel, the hardships we face alone and the identity crisis that we’re so damn perplexed by. Why the heck aren’t there any tv shows about this?

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However, if someone were to ask me how I felt about it today, I could only say that even though it is such an overwhelming cycle of life; it is, in fact, the most significant time of your life.

From a young age, I found it difficult to be happy. I don’t know what it is about this generation, but we tend to jump into things sooner than we should. As a result we grow up faster than intended. By the time I was 13, depression seemed to be a trend. It was like if you weren’t posting about the most depressing quotes on social media, you hadn’t experienced life and if you hadn’t experienced life, you were just an immature, sore loser. But I didn’t feel it to gain any kind of social acceptance, I felt depressed because I didn’t know what else to feel. Not only did I not know what else to feel, but it was almost like the feeling had been etched into my heart.  Like I was destined to feel this way. While I wanted verbalise my emotions, I was only reminded that I’m  numb to any other kind of feeling.  I felt cornered into this darkness and no one seemed to be able to penetrate this sadness. The one thought I knew was “nobody will ever understand.” I recall the times I spent lying in bed, blankly staring at the ceiling with the sound of the fan circling above me. The walls felt like they were caving in with no regards to the fact that I was always there, living, breathing, disintegrating. I had lost any kind of will to live a life. I submerged in my own misery. I told myself it wasn’t my fault I felt like this. I was a victim to the unhappiness surrounding me. In a way, I looked at the pain as a physical being living inside of me. At times I thought I could beat the residing pain out of myself and if I did it would release itself.

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Fortunately, I never went as far as to actually hurting myself. The worst part was not knowing whether this depression would end. I questioned myself if life is meant to be a roller coaster ride. Feeling like I’m on cloud nine one moment and then absolutely nothing at all the next moment. I kept to myself long enough that my heart wilts until it dies out. Skies get greyer, the clock ticking constantly and the only thing that satisfied my insensible soul is sleep.

Depression didn’t bother me as much as being worried bothered me. Worried about being depressed. Scared that I might just be this way forever. This fear of permanent sadness blinded me to the daily joys of life. It made me question and doubt even the smallest moments of happiness. I was scared to be happy because I know it wouldn’t last. And why wouldn’t it last? Didn’t I deserve it? Was depression a part of being an adult? Was this a prerequisite? As if some form of hidden message or lesson were trying to talk to me. BUT WHAT IS IT?! Why are you here depression and what am I supposed to learn from you?!

A constant scream in my brain and a confusion in my heart. If I hadn’t known any better I would have diagnosed myself with a cognitive illness. But looking back at it now, depression was just a part of growing up. It was a silent companion every one had. I don’t mean to lighten the fact. I mean to highlight it. I don’t mean to make it less important. I mean to remind all adult folks that teens need hand holding. I mean to remind everyone who asks me about my teens that it was just as gloomy for a few years like every body else. And it wasn’t the only perplexing milestones in my life. There were so much more…


Next time on Episode 2 – Body Image …Uffff 

Fish Curry Super Easy

Fish curry is such a traditional dish in Desi culture, it’s hard not to love it. For me it’s been comfort food too. I cooked with Silver Carp, but you can try with any other fish as well. Curries may seem really difficult but I promise you it’s really EASY! Basic fish curry is basically a two part job. Part 1 you fry the fish in oil, part 2 you make curry gravy and add the fish. Eating is part 3 and that’s the best part though 😀

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Ingredients

  • 6 pieces of Silver Carp steak or any fish you prefer
  • OGG Paste (1 medium onion, 1 teaspoon ginger, 2 teaspoon garlic processed into paste)
  • 1 medium onion chopped
  • 1 teaspoon turmeric powder for curry / 1 teaspoon turmeric powder for frying fish
  • 1 teaspoon chilli powder (adjust this to your taste)
  • 1 teaspoon coriander powder
  • Half teaspoon cumin powder
  • 1/4 cup oil and 2 tablespoon oil for frying fish
  • 3 medium potatoes sliced into wedges
  • salt to taste
  • fresh coriander to garnish

Recipe

Frying Fish First :

Put fish in a pot that has lid, add 1 teaspoon turmeric powder and 1 teaspoon salt. Cover pot with lid and shake to coat the fish in spices. Heat a frying pan and add 2 tablespoon oil. When oil is hot, add the fish to oil and fry until golden yellow on both sides.

Curry Time:

Heat a pot, does not need to be too deep but wide and deep enough not to crowd the fish and allow curry gravy to simmer. Add the 1/4 cup of oil and heat on medium heat. Add the chopped onion and OGG paste. Stir and make sure not to burn. When aromatic (darkens slightly in color) add the spices : turmeric / chilli / cumin / coriander. Stir and do not let burn. Curry paste will deepen in color and become dark reddish brown. This takes about 5 to 7 minutes. Add 3 cups of water and bring to boil. Add the fried fish and potatoes. Add salt to taste. Increase heat to medium high and cover half way. Reduce gravy until it is just slightly covering the fish. When gravy is reduce, garnish with fresh coriander and cover lid. Enjoy !

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onion – garlic-ginger for making OGG paste
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tempering onion in oil
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OGG paste in onion and oil
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this basic blend of curry spices that give super taste
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curry paste deepens into this dark color after tempering for 5-7 mins
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fried fish and potatoe ready to simmer in 3 cups water
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the reduces gravy
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coriander for the final taste
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ok dig in! and let me know how you liked it

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Soul Soup Healthy Version

I really couldn’t think of a name for this dish. Soul Soup – although it’s not really soup- is the only thing that describes this properly. It’s a lentil pumpkin puree with smoked peppers topped with pan grilled chicken, pan fried shrimp and garlic stir fried greens. Well that about sums up the whole recipe, lol. I can eat this EVERY SINGLE DAY all throughout the year. Just warms us up from the inside during these chilly evenings. So I hope it warms your soul just as it did ours ! Oh and this is the healthy version because everything is pan grilled instead of fried. Here is another version of Soul Soup that will really knock your socks off!


Ingredients +Recipe : serves 2

Puree:

  • 1 cup lentils
  • 1 cup chopped pumpkin
  • 1 tablespoon chopped onion
  • 1 tablespoon chopped garlic
  • 1 large dry red chilli
  • salt
  • dash of sugar
  • Half teaspoon turmeric
  • oil
  • blender / food processor

Boil lentils, turmeric  and dash of salt in 3 cups water until lentils have softened and cooked. Turn off heat and set aside. Heat pan and add oil. Add onion and garlic and stir fry until aromatic. Add chopped pumpkin and fry until cooked. Heat pan and add 1 teaspoon oil, when hot drop the dry red chilli. Fry a few seconds until chilli is dark red and puffed. Remove from heat quickly. In a blender add the lentils, pumpkin and smoked chilli. process on high until pureed through. Heat fan and add puree, heat through until flavours have combined. Add a dash of salt to adjust taste.

Pan Grilled Chicken:

  • One whole chicken
  • 2 teaspoon garlic powder
  • 2 teaspoon onion powder
  • black pepper and salt to taste
  • chilli powder

Add all the spice to the chicken and coat well. Heat pan to high and add 2 tablespoon oil. Add chicken and cook until browned on all sides (about 5 minutes). Lower heat, cover and cook through.

Pan Fried Shrimp : 

  • 500 grams of medium sized shrimp
  • garlic powder
  • squeeze of lemon
  • black pepper
  • salt
  • 1 tablespoon butter

Coat shrimp in garlic powder, black pepper and salt. Heat pan and add butter. Add shrimp quickly, don’t let the butter burn. Fry until shrimp is cooked through. Add a squeeze of lemon before turning off heat.

Garlic stir fried greens :

  • 3 cups Spinach (any type, I used water spinach)
  • 2 teaspoon chopped garlic
  • 1 teaspoon chopped onion
  • salt
  • 2 teaspoon oil

Heat oil in pan, add garlic and onion. Fry until aromatic and light brownish. Add spinach and salt. Stir fry and cook through. Remove from heat quickly.

Assemble !

This is my favourite part mostly because I get to eat soon and also because I feel like I’m creating a work of art. Laddle puree onto a wide bowl, place the chicken, shrimp and drop spinach bits here and there. Add squeeze of lemon juice. Enjoy!

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The Power of Correct Exercise

A busy lifestyle is the new trend for success in todays time. Being busy means you are getting somewhere. While you may be getting somewhere, you are probably going to reach their very tired, stressed and at the lowest of your health.  Lack of sleep, back pain, and not enough energy to get through the day are all side effects that we have taken as normal way of life. It seems ordinary to get tired easily, to suffer from various body aches, and hate that spare tire. Tummy fat anyone? This exact harmful thought pattern has become the unseen poison of our society. Everywhere we look, we see people suffering from obesity, malnutrition and diseases caused due to unhealthy lifestyles. Undoubtedly, unhealthy lifestyles are what is hindering our progress.

There’s no shortcut to getting more fit but there sure are more effective ways. The key is to activate your metabolism and burn more fat throughout the day. But there is something we can do to increase our calorie burn even when we rest or are not working out. The key lies in your muscles. At rest, 1 pound of muscle burns three times as many calories every day just to sustain itself—and a lot of those calories that muscle burns off come from fat’s storage units. That’s why fat hates muscle (and why you should love muscle), because muscle is constantly burning fat off.

The right combination of cardio training and strength-building exercises is the key to burning fat and turning it into muscle. With so many options of exercise and advertising all over the place how the heck do we know which exercise to use?! SHEESH. Well, here is a list / breakdown of different types of exercises which will help you to combine them all into a fat burning routine.

exercise What is it? Does it burn fat? How it should be used
Yoga Yoga is a discipline that originated in India about 500 years ago. It includes practice of spiritual and mental exercise. Physical exercising includes mainly flexibility in stretching and holding poses. Yoga burns the least amount of fat / calories compared to other forms of aerobic or anaerobic exercise.  Yoga is an excellent for warming up your muscles and increasing blood flow. When exercising for fat burn, you need to have proper oxygen. Doing Yoga stretches before your workout can help with mobility. Yoga is great for core strength.
Aerobics Also known as cardio are exercises that use medium to high intensity movements. Mostly include dancing, and other cardio that increases heart rate. High intensity aerobic exercise done for a steady period of time is helpful in burning fat. Aerobics can be done daily as a method of increasing heart rate and getting into the fat urn zone.
Cardio Cardio is exercise that increases your heart rate, and requires a lot of oxygen. It includes spinning running, swimming, walking, hiking, aerobics classes, dancing, and kickboxing, HIIT. High intensity cardio burns fat When keeping your heart rate steady for a considerable amount of time. Burns calories during exercise. To get into the fat burning zone, push your heart rate into its aerobic zone—60 to 85 percent of the maximum heart rate and hold is for as long as possible. Ex: fast paced walking for 45 mins.
Weight lifting / strength training Weight training exercises are a type of strength training exercises in which you use the force of gravity to build muscle strength, by using fitness equipment such as dumbbells, barbell bars or gym equipment. Strength training provides remarkable results in those who have tried and failed with just diet or cardio. Burns calories during exercise and while resting You can target pretty much every muscle in your body using weight training exercises, provided you are using a wide variety of weight training equipment and are using many different exercises

Effective Exercise Circuits

Here is an effective circuit using all forms of exercise to maximise your fat burn. You must have been doing this already without even knowing it. Breaking down your workout time into parts will give you more “control” and satisfaction over your routine. For example, here is how I break down my workouts into 3 parts:

  • PART 1: warm up : stretching and yoga – 15 minutes
  • PART 2: intense fat/calorie burn : weight training  – 60 minutes
  • PART 3: heart rate elevation : HIIT (cardio) – 15 minutes

Seeing Results

Well duh I’ve seen it. Its not a ghost and you can see it too. Keep consistent at working out and eating right. Eating right  is the other half of the equation you just CAN NOT miss.  Alot of people complain about not being motivated enough. Well I say motivation is already in you. You just need to focus on it. Seeing results is a great deal of the motivation you are lookin’ for. Once you see results then you will see all the motivation you need to get going. You just might need to kick yourself for that jump start.

Combining exercise with a proper eating routine puts your body into a fat burn / higher metabolism mode. With so much option and ways to mix things up, I really wonder what excuse you could come up with NOT to try something new.

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Leg Day Routine

Build booty, tone legs or die trying. That’s the goal. Here is my leg day routine, perfected and adjusted over the last 12 months to finally suit my leg day needs PLUS actually give results. Yes, now GAINS is my middle name. I thank my constant self bashing that actually led me to create this routine. I don’t advocate self hate, but months of hating my poor squat posture, and weak legs actually helped me to develop my own leg day routine. How did yelling at myself work? Well I realised what works for everyone may not work for me. Most importantly, I was mislead by all those instagram models and youtubers who start their video by squatting a trillion pounds. THEY ARE NOT BEING TRUTHFUL , PEOPLE!

LEG DAY requires proper warm up and glute activation (👈). Do that first, folks, or else any leg day is gonna be self hate day for ya’ll. For me, Leg day is my favourite day of the week.

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  • I have 2 leg days a week and each day is a bit different from the other. I found this to be the most effective in gaining strength by mixing up isolation and compound movements.
  • How much you lift depends on your strength and form. DO  NOT compromise form trying to lift heavy. It’s better to lift light rather than suffer a few weeks from a knee injury. But also, challenge yourself within safe limits. With a gym buddy to help, increase weights progressively  and find your comfort zone. Read THIS (👈) for help.
  • Drink enough water before, during and after your workout. I workout in the morning fasted which has proven best for me  but this may not work out for you. Best time to workout is 2 to 3 hours after a big meal.

Building strength is a result of constant hard work and determination. So stick in there and focus being successful in each rep rather just just finishing up leg day. Put in the werk and results will show themselves !

Glute Activation

I spent more than one year trying to learn how to squat. Working on my form and completing each rep correctly. After 18 months of failure, I gave up. I couldn’t even squat the empty bar correctly. My chest would cave in and my legs seemed to have no power. Man, I was pissed at my weak body and blamed myself for everything. 1 month ago, after reading tons of articles and research, I discovered GLUTE ACTIVATION. Moderately skeptical and sort of expecting failure, I started yet another feared leg day with warming up my lower body and glute activation. Long story short, I walked on over to the squat machine (cursing every machine on the way), pushed 10 kilos on the bar and squat…15 BEAUTIFUL REPS. No one was around to witness. I had discovered the secret to glute activation. I was probably a million years late to discover this small tweak in my workout but who cares man! I freaking squat. From not being able to squat an empty bar I squatted 15’s – in one week.

How Glute Activation Works 

Glutes are a part of our core muscles and need to be “awake”. Since most of us are not athletes and spend the majority of our childhood / growing up inactive, we have developed sleeping glutes. Years of inactivity causes “glute amnesia”. Simple put, it is severe under-activation of glutes. No thanks to our desk jobs, schooling, and lack emphasis on sports and athletics, “sleeping glutes” are a normal part of our body mechanics. This is why we require weeks of practicing form to learn the proper squat which requires proper mechanical movement on glutes, hips and legs. Glute activation properly wakes up the glutes and starts the Mind Muscle Connection. Increased blood flow sets up a good foundation for the nervous system to make muscle memory.

Incase You Missed It

So your glutes, referred to as butt or booty or datass, comprise of 3 main muscles (see picture below).  These muscles work together when you push weights, and require to be strong to be balanced and toned. Layers of fat over the muscles cause us to hate our lower body and label it thunder thighs. Working them and growing them  results in a nice plump backside. Other than appearances, stronger lower body and lower back will prevent injuries and pain as you age.

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thank you for this simple diagram builtlean.com

What You Need To Do

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Yup, That’s It

Since glutes are part of our core muscle, you also need to keep you other core muscles tight during these warm ups. Remember ABS IN. This is will help you during squats as well.

It’s defiantly not brain surgery, rather a incredibly simple range of movements that fires up the butt. If you never felt your glutes burn after a good grinding squat, then try this and come back to me later. You will be as amazed as I was.

Preventing injury and subsequently increases your strength is the main focus on LEG DAYS. A constant routine of glute activation has helped me to be able to squat 20’s. I have felt the benefit through out my leg day routine, now being able to leg press 200kg for 12 reps.

Don’t Ever Miss This

I keep telling everyone I know to never miss warming up and glute activation before leg day. Glutes being one of the largest muscles in our core muscle, there actually isn’t enough   material out there to high light the importance of glute activation prior to starting leg day! Take it from a person who spend so long crying at personal failure (me). A little bit of knowledge goes a LONG way. Once you succeed in that first few squats, your confidence will guide you into increasing weights (but go slowly there lol). It’s ok to be a bit cocky though.

Here 👈 is my Leg Day routine 🙂

How To Build A Booty

I like big butts and I can not lie. I also can not deny the fact that the media has done a great job of bringing this backyard body part way in front of the line. Forget about everything else, all we wanna do is grow this derrière until it’s bootylicious!

-There is science in growing your butt-

Little that we may know, growing your booty is actually pure science- biology-to be exact and it’s not as hard as we think. A mixture of training your muscles (butt and legs to be exact), feeding your body the proper nutrients it needs to grow the muscle, and rest to let the magic happen- is actually all you need. So, for all those times we mentally shut off during bio class…why couldn’t we learn about this instead ?!

The Muscles You Need For That Butt

Muscle is under your control. Fat, on the other hand, is a totally out of control freak of nightmare that grows everywhere at once. Weight lifting trains your specific muscle groups to grow. Can we control the curvy nature of our body? To an extent YES! The butt can grow larger with muscle and be more curvaceous. By weight lifting and adding muscle mass over our bone structure , we CAN tone and curve our silhouette.

The lower body (hips, butt and legs) are covered by 4 main muscle groups that you can train to grow.

  1. Glutes ( butt muscles )
  2. Quads (front of your thighs aka The Thunder)
  3. Hamstrings (the back of your thighs)
  4. Calves (between your knees and ankles)

To tone and grow your butt, mainly you must focus on the top 3. Working calves is important for toning legs and shouldn’t be skipped, but it doesn’t directly result in booty growth.  And for the sake of lower body strength GAINZ, you should also remember to focus on lower back to power you through your leg routine and prevent any injuries. Below image will help you locate the muscles on your body (if you didn’t already know).

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artist unknown , unfortunately

How Strength Training Makes Your Booty Grow

Great that you have located your muscles, now let’s talk about how lifting heavy makes muscles grow. Lifting heavy weights causes micro tears in the fibre of your muscle which need consecutive repair. During repair of those micro-tears, those damaged muscles are rebuilt thicker and stronger. Through brain memory from our nervous system, every time we lift, our muscles are rebuilt with more stronger fibres. Over a period of time (not too long don’t worry) your muscle fibres are thicker than when you had started. That is why it is very important to complete the moves with full range of motion and use the full power of the muscle group. This phenomenon can be applied to every muscle group in your body and especially to the buttocks. With growth in muscle fibres your body needs more calories to maintain that muscle and also repair it. This extra calorie need / increase in metabolism leads to fat burn. Couple this chemical equation with a proper diet and you turn your body into a fat burning machine even when you are resting.

Understanding Exercises

Exercises can be classified into two groups: Compound and Isolation. Compound movements and isolation movements both will result in a toned lower body. Compound movements such as deadlift and squat use more than on muscle group such as your entire lower body. Isolation movements such as hip thrusts / bridges focus on a specific muscle group like the glutes (butt) but that isn’t to say that it does not use other muscles. Muscle isolation exercises are used to target a specific muscle more than other .  Your goal is to use a combination of both to increase strength, and focus these days as LEG DAYS.

Basic Compounds Movements:

  • Deadlift
  • Squat
  • Leg press

Isolation Movements:

  • Hip thruster and it’s variations  – mainly for glutes
  • Stiff Leg Deadlift
  • Abductor exercises – muscles on the side of your legs running down from your hips
  • Donkey kicks / kick backs – mainly for glutes

Using Exercise to Grow That Booty

Now that you know how and what, time to assign a couple of days of the week for the most dreaded LEG DAY…organise that weekly workout routine ( 👈click to find out) Working on legs twice a week with 2 to 3 days in between each LEG DAY is optimum for rest and growth. Your Leg days should last somewhere between 45 minutes to 1 hour, stretching to 1 hour and 30 minutes if you count warming up and stretching. And remember the muscle -tearing action we talked about up above? Well, these also cause pain and sore-ness  (called DOMS – delayed onset muscle soreness) in your legs and these are nothing to get too worried over. Beginners tend to get these more often and this just means your muscles are getting stronger. However, be careful of joint pain which can mean you need to lower the weight and work on your form of lifting. Talking about lowering weights, how heavy you should lift depends on specially on you.

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The weight you can lift properly is decided by taking a moderately high enough weight where you can do 10 to 12 repetitions of the movement WITH CORRECT FORM. There is no use of lifting a weight with incorrect form and setting yourself up for an injury. Taking time to correct form ensures you have a long life in lifting. You should feel a burn in your muscle in the last 3 to 4 reps. For example if I am squating the empty bar then my muscles won’t burn until I am 25 reps into the exercise. So that’s a bit too low of weight for me. Where as I can squat with 15kg plates on both sides and squat 12 with the last 3 reps causing my thighs to burn. Good weight! So for you to decide on a proper weight needs some safe experimenting . Beginners, please use help from a gym partner when you try this. For others, you know the way to go.

Secret To Booty Growth : Glute Activation

You probably may not read this in most other places. Activation of the proper muscles is basically the most important formula in making sure you lift heavy and maximise booty growth. Why is glute activation so important? Because it signals your glutes to wake up and forms a strong connection with your brain. Firing up your glutes (and connected muscles) ensures you have right form and can lift heavier. Not to be taken light heartedly. glute activation will single handedly kick your training up a notch and get you results. Here is how I used glute activation to improve my squats in 3 WEEKS ONLY!

How To Eat Right for Booty Gains  

Meals before, after and through out the day will repair, refuel and and grow those GAINS. Depending on the type of diet you are on (high carb, low carb / ketogenic, paleo, gluten free etc) Your best bet for BOOTY GAINS is to intake clean carbs. I advocate a gluten free and low (or not) processed-sugar diet due to the tremendous benefits on the body as a whole. If you still need time to go gluten free / processed-foods free then atleast keep your carbs as clean as you can. Meaning, as close to the natural state and without ultra processing and adding of additives.

Proteins (amino acids) build muscle. Your muscles are literally made up of chains of amino acids held together by peptide bonds. Providing your body with a constant supply of protein will lead to better muscle growth. But proteins are not just only for growing muscles, every organ in your body is made from amino acids and every function in your body requires amino acids to fulfill it’s task and keep you healthy. Your best choice of complete protein comes from meat, fish and eggs. The best and ONLY  plant source of complete protein is Hemp (👈 click to find out). To find out the proper amount of protein your body needs you can multiply your body weight in pounds by 1 or click here.

A right combo of macro’s (👈 click to find out) is definitely the secret and key to booty gains. And while you’re at it, increase your intake of water and vegetables (fibre) to help the repair process. Dehydration not only prevents muscle growth but also leads to injuries. Where as, a weak and poor gut will leave you feeling stressed, tired and not at your fullest energy. Read this to find out how to detox your body and stay fit for a lifetime.

Rest

The magic happens during resting. Those micro tears you caused by that grinding set of squats now need to be repaired and reinforced with more muscle fibre. This mostly happens during sleep and for the next couple of days. This is why it is very important to space out your workouts over 2 to 3 days and taking a day off from the gym. Focus on your quality of sleep for those major booty GAINS.

Conclusion

Your booty gains require discipline. Unless you’re more into quick fixes *cough implants cough*.  The results you get from strength training / weight lifting can last you a life time and lead to some generous benefits which include having a better lifestyle over all. I’m not saying a bigger booty is gonna change your life. I’m just saying that in the process of working out your body you will learn focus, discipline, patience and determination. OK…so I guess having a big backyard can be life changing after all.