@kateriina_fitness
KaterinaHERE IS WHAT I'D DO: 1. Eat in a Calorie Surplus First things first: you can’t build muscle on toddler calories. To grow, you need to stop fearing the scale and allow your weight to increase slowly by adding 300–500 calories above your maintenance intake. 2. Follow a Structured Plan Consistency is everything. Sticking to one well-structured program is essential for progress. I’d structure my training around three lower-body sessions per week — Monday, Wednesday, and Friday. 3. Workout Structure Each session would include 4–5 exercises, covering all major movement patterns: • Thrust – Hip thrusts or glute bridges • Squat – Bulgarian split squats, sumo squats, or step-ups • Hinge – RDLs or hyperextension • Abduction – Abductor machine or cable glute medius kickbacks 4. Progressive Overload I’d train till or close to failure and prioritize progressive overload - increasing load or reps over time. I’d also focus on increasing time under tension using techniques like drop sets, pulses, and isometric holds. I’d aim for 8–10 heavy reps, and once I can hit 12 reps, I’d increase the weight. 5. Track My Progress I’d log my reps and loads each week with the goal of beating them the following week. Without tracking, it’s easy to feel stuck and not progressing. 6. Sleep & Recovery Recovery is non-negotiable. Muscles grow when you rest, not when you train. I’d aim for 8 hours of sleep a day and include 2–3 active rest days per week, understanding that rest days are just as important as training days — if not more. 7. Steps & Cardio To stay lean, I’d aim for 8–10k steps a day. I’d also include three 20-minute incline walks per week, always after workouts, never before. 8. Eat Enough Protein Last but not least, I’d consistently hit my protein target — around 2g of protein per kilogram of my body weight per day, prioritizing whole food sources whenever possible. *My TRAINING & MEAL PLANS are linked in bio 🫶🏻 Wearing @DFYNE - 'KATE10' to save & support 🤍 #gymbeginnersguide #glutegrowth #glutetips #gymtips #gymgirls
On the profile · Jan 18, 2026