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Are you aiming to grow your glutes while keeping your stomach lean and bloat-free?
Here's an in-depth guide I use to help me achieve those booty gains without the bloat. 💪🍑
Why Focus on Specific Foods?
Choosing the right foods not only supports muscle growth but also helps maintain a lean, bloat-free stomach.
By understanding the benefits of various nutrients and how they work, you can make informed decisions about what to eat and when.
1. Lean Proteins
Protein is the building block of muscle. Consuming adequate protein is essential for muscle repair and growth, especially after intense workouts.
Opt for these lean protein sources to fuel your glutes without adding unnecessary fat:
🐓Chicken Breast: High in protein, low in fat, and versatile for various dishes.
Recipe Idea: Grilled chicken breast with a side of quinoa and steamed veggies.
🦃Turkey: Another lean option that’s great for variety.
Recipe Idea: Ground turkey lettuce wraps with a mix of colorful vegetables.
🐡Fish (Salmon, Tuna, Cod): Rich in protein and healthy fats like omega-3s, which reduce inflammation and support muscle recovery.
Recipe Idea: Baked salmon with a side of roasted sweet potatoes and asparagus.
🥚Eggs: Nutrient-dense and easy to incorporate into any meal.
Recipe Idea: Scrambled eggs with spinach and tomatoes, topped with avocado slices.
(Extended list down below)
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2. Complex Carbohydrates
Complex carbs are your body’s primary source of energy, especially important for sustained workouts.
They digest slowly, providing steady energy without causing spikes in blood sugar that can lead to bloating. Include these in your diet:
🫘Quinoa: A complete protein that’s also high in fiber.
Recipe Idea: Quinoa salad with mixed greens, chickpeas, and a lemon vinaigrette.
🍠Sweet Potatoes: Nutrient-rich, high in fiber, and easy on the digestive system.
Recipe Idea: Roasted sweet potato wedges with a sprinkle of cinnamon and a drizzle of olive oil.
🌾Oats: Perfect for breakfast or a pre-workout snack, providing lasting energy.
Recipe Idea: Overnight oats with chia seeds, almond milk, and fresh berries.
🍚Brown Rice: A whole grain that’s rich in fiber and B vitamins.
Recipe Idea: Brown rice bowl with black beans, corn, avocado, and salsa.
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3. Healthy Fats
Healthy fats are crucial for hormone production, which plays a significant role in muscle growth and recovery.
They also help you feel full and satisfied. Include these sources of healthy fats:
🥑Avocados: Packed with monounsaturated fats and fiber.
Recipe Idea: Avocado toast on whole-grain bread with a sprinkle of chia seeds.
🥜Nuts and Seeds: Almonds, chia seeds, and flaxseeds are excellent options.
Recipe Idea: Greek yogurt topped with a mix of nuts and seeds.
🫒Olive Oil: Use as a cooking oil or salad dressing.
Recipe Idea: Mixed greens salad with olive oil and balsamic vinegar dressing.
🧈Nut Butters (Almond, Peanut): High in protein and healthy fats.
Recipe Idea: Apple slices with a dollop of almond butter.
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4. Fiber-Rich Vegetables
Fiber is essential for digestive health and helps prevent bloating by keeping your digestive system running smoothly.
Incorporate a variety of these vegetables:
🥬Leafy Greens (Spinach, Kale, Swiss Chard): Nutrient-dense and low in calories.
Recipe Idea: Spinach and kale smoothie with banana and almond milk.
🫑Bell Peppers: High in vitamins A and C, and fiber.
Recipe Idea: Sliced bell peppers with hummus for a snack.
🥒Zucchini: Low in calories and versatile for many dishes.
Recipe Idea: Zucchini noodles with marinara sauce and ground turkey.
🥦Broccoli: High in fiber and vitamin C.
Recipe Idea: Steamed broccoli with a squeeze of lemon and a dash of sea salt.
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5. Bloat-Reducing Foods
Certain foods are particularly effective at reducing bloating and keeping your stomach lean:
🫚Ginger: A natural anti-inflammatory that aids digestion.
Recipe Idea: Ginger tea or add fresh ginger to your smoothie.
🍵Peppermint Tea: Soothes the digestive tract and reduces bloating.
Recipe Idea: Sip a cup of peppermint tea after meals.
🍍Pineapple: Contains bromelain, an enzyme that aids digestion.
Recipe Idea: Fresh pineapple slices or in a tropical fruit salad. (Also easy to throw it in a smoothie!)
🥒Cucumber: High water content helps flush out toxins.
Recipe Idea: Cucumber slices with a sprinkle of sea salt and make into an Asian cucumber salad! 🥗
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6. Hydration
Staying hydrated is key to preventing bloating and supporting overall health.
Proper hydration helps maintain fluid balance and can aid in digestion.
💦Water: Aim for at least 8 cups a day.
🫖Herbal Teas: Ginger or peppermint tea can help with digestion.
🥥Coconut Water: Hydrating and rich in electrolytes.
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🍋Example Meal Plan
Here’s an example of a day’s worth of meals that I ate yesterday that focus on glute growth while keeping my stomach lean and bloat-free:
🍳Brunch 12pm: Scrambled eggs with spinach and tomatoes, topped with avocado slices. Serve with a side of greek yogurt with a handful of berries and a sprinkle of chia seeds.
🍴Late lunch after gym 4pm: Grilled chicken salad with mixed greens, quinoa, bell peppers, cucumbers, and an olive oil and lemon dressing.
🍏Afternoon Snack: Sliced apple with high protein caramel butter, a few almonds and a protein shake.
🍽️Dinner 78:00 pm: Baked salmon with a side of roasted sweet potatoes and steamed broccoli.
☕️Evening Snack before bed: Herbal tea (peppermint and ginger) to aid digestion and reduce bloating so I wake up bloat free.
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Workout Tips:
A ✨GOOD✨ glute workout consists of at least 4 exercises: hinge, lunge, thrust and abduction.
Examples
Hinge:
🍑Barbell Deadlifts (Conventional, Romanian)
🍑Dumbbell Deadlifts
🍑Kettlebell Swings
Lunge:
🍑Dumbbell Bulgarian Split Squats
🍑Dumbbell Step-Ups
🍑Barbell Walking Lunges
🍑Dumbbell Forward and Reverse Lunges
Thrust:
🍑Barbell Hip Thrusts
🍑Weighted Glute Bridges
🍑Smith Machine Hip Thrusts
Abduction:
🍑Smith Machine Glute Kickbacks
🍑Cable Abductions
🍑Band Resisted Side Steps
🍑Seated Machine Hip Abductions
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Build your ab workouts the same as you would for any workout. Treat your core the same as you would any other muscle. (See most recent post before this for more help).
My Favorite Exercises to Target 🎯 Lower, Upper, Middle, and Full Abs
✨Lower Abs✨
✅Weighted:
Weighted Leg Raises
Hanging Leg Raises with Ankle Weights
Cable Knee Tucks
✅Body Weight:
Leg Raises
Reverse Crunches
Flutter Kicks
✨Upper Abs✨
✅Weighted:
Weighted Crunches
Cable Crunches
Dumbbell Sit-Ups
✅Body Weight:
Standard Crunches
Toe Touches
V-Ups
✨Middle Abs✨
✅Weighted:
Weighted Sit-Ups
Weighted Russian Twists (focusing on mid-abs)
Cable Rope Crunches
✅Body Weight:
Bicycle Crunches
Sit-Ups
Plank to Pike
✨Full Abs✨
✅Weighted:
Weighted Planks
Medicine Ball Slams
Barbell Rollouts
✅Body Weight:
Standard Planks
Hollow Body Holds
Mountain Climbers
🍋Remember: Consistency and progressive overload are key! Ensure you’re challenging your muscles by gradually increasing weights or resistance.
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✨Additional Tips for Success✨
🍋Protein Timing: Distribute your protein intake evenly throughout the day to maximize muscle protein synthesis.
🍋Pre-Workout Nutrition: Have a small meal or snack rich in protein and carbohydrates before your workout for optimal performance.
🍋Post-Workout Nutrition: Prioritize a balanced meal with protein and carbs after training to replenish glycogen stores and support muscle recovery.
🍋Sleep and Recovery: Ensure you get enough rest and quality sleep as it is crucial for muscle repair and overall health.
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How ✨IF✨ can Help!
Intermittent fasting (IF) is an eating pattern that alternates between periods of fasting and eating. It can be an effective strategy for weight loss and fat reduction.
When combined with a focus on adequate protein intake and targeted exercises, it can also support muscle growth, including in the glutes.
Here’s how intermittent fasting, along with proper nutrition and exercise, can help achieve these goals:
🍋1. Calorie Restriction: By limiting the eating window, IF often leads to reduced calorie intake, which can create a calorie deficit necessary for weight loss.
🍋2. Hormonal Changes: IF can improve insulin sensitivity and increase levels of norepinephrine, both of which can boost metabolism and promote fat burning.
🍋3. Autophagy: Fasting periods can trigger autophagy, a cellular cleanup process that helps remove damaged cells and improve metabolic health.
🍋4. Reduced Insulin Levels: Lower insulin levels during fasting can facilitate fat burning because the body starts using stored fat for energy.
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Maintaining and Growing Glutes While Fasting:
To ensure that muscle mass, particularly in the glutes, is maintained or even increased during intermittent fasting, here are the strategies I follow:
✨Adequate Protein Intake✨
🍋1. Protein-Rich Meals: During eating windows, consume high-quality protein sources such as lean meats, fish, eggs, dairy, legumes, and plant-based proteins to support muscle repair and growth.
🍋2. Balanced Nutrition: Pair protein with healthy fats and carbohydrates to ensure a balanced intake of nutrients that supports overall health and energy levels.
🍋3. Protein Timing: Distribute protein intake evenly throughout the eating window to provide a steady supply of amino acids for muscle protein synthesis.
✨Strength Training and Glute-Focused Exercises✨
🍋1. Resistance Training: Incorporate strength training exercises like squats, deadlifts, lunges, and hip thrusts, which specifically target the glutes. Aim for progressive overload to continually challenge and grow the muscles.
🍋2. Consistency: Train the glutes regularly, typically 2-3 times per week, allowing for adequate rest and recovery between sessions.
🍋3. Variety: Use a mix of compound movements and isolation exercises to fully engage all parts of the glute muscles.
✨Nutrient Timing✨
🍋1. Pre-Workout Nutrition: If your workout falls within your fasting period, consider consuming a small meal or snack rich in protein and carbohydrates before your workout to fuel performance and recovery.
🍋2. Post-Workout Nutrition: After training, prioritize a meal with a good balance of protein and carbohydrates to replenish glycogen stores and support muscle repair and growth.
✨Overall Dietary Considerations✨
🍋1. Hydration: Stay hydrated with water, herbal teas, and other non-caloric beverages, especially during fasting periods.
🍋2. Micronutrients: Ensure you get enough vitamins and minerals, particularly those important for muscle function and recovery, such as vitamin D, calcium, magnesium, and B vitamins.
🍋3. Healthy Fats: Include sources of healthy fats like avocados, nuts, seeds, and olive oil to support hormone production and overall health.
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Here’s another example Intermittent Fasting Schedule:
1. Eating Window (12 pm - 8 pm):
* 12 pm (Lunch): Grilled chicken salad with mixed greens, quinoa, and a variety of vegetables.
* 3 pm (Snack): Greek yogurt with berries and a handful of almonds.
* 6 pm (Pre-Workout): Protein shake with a banana or a small bowl of oatmeal with protein powder.
* 8 pm (Dinner/Post-Workout): Salmon with sweet potato, broccoli, and a side of beans.
2. Fasting Window (8 pm - 12 pm next day):
* Drink water, herbal tea, or black coffee as desired.
Intermittent fasting can effectively aid in weight and fat loss by creating a calorie deficit and improving metabolic health.
By focusing on adequate protein intake, consistent and targeted strength training, and balanced nutrition during eating windows, you can maintain and grow your glutes while following an intermittent fasting regimen.
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List of foods that are low in carbohydrates, high in protein, and can aid in muscle growth while helping to maintain a toned, non-bloated stomach:
🐓Meat and Poultry:
✅Chicken breast (100g)
Protein: 31g
Carbs: 0g
✅Turkey breast (100g)
Protein: 29g
Carbs: 0g
✅Lean ground turkey (100g)
Protein: 27g
Carbs: 0g
✅Lean cuts of beef (e.g., sirloin, tenderloin) (100g)
Protein: 26g
Carbs: 0g
✅Lean pork (e.g., tenderloin, pork chops) (100g)
Protein: 25g
Carbs: 0g
✅Game meats (e.g., venison, bison) (100g)
Protein: 28g
Carbs: 0g
🐟Fish and Seafood:
✅Salmon (100g)
Protein: 25g
Carbs: 0g
✅Tuna (100g)
Protein: 30g
Carbs: 0g
✅Cod (100g)
Protein: 20g
Carbs: 0g
✅Haddock (100g)
Protein: 24g
Carbs: 0g
✅Mackerel (100g)
Protein: 19g
Carbs: 0g
✅Sardines (100g)
Protein: 25g
Carbs: 0g
✅Shrimp (100g)
Protein: 24g
Carbs: 0g
✅Crab (100g)
Protein: 19g
Carbs: 0g
✅Lobster (100g)
Protein: 19g
Carbs: 0g
✅Scallops (100g)
Protein: 18g
Carbs: 5g
🐄Eggs and Dairy:
✅Whole eggs (1 large egg)
Protein: 6g
Carbs: 1g
✅Egg whites (1 large egg white)
Protein: 3.6g
Carbs: 0g
✅Greek yogurt (unsweetened, 100g)
Protein: 10g
Carbs: 4g
✅Cottage cheese (100g)
Protein: 11g
Carbs: 3g
✅Ricotta cheese (low-fat, 100g)
Protein: 11g
Carbs: 3g
✅Hard cheeses (e.g., cheddar, parmesan, Swiss) (28g/1 oz)
Protein: 7-10g
Carbs: 0-1g
🌱Plant-Based Proteins:
✅Tofu (firm, 100g)
Protein: 8g
Carbs: 2g
✅Tempeh (100g)
Protein: 19g
Carbs: 9g
✅Edamame (100g)
Protein: 11g
Carbs: 8g
✅Seitan (100g)
Protein: 25g
Carbs: 14g
🥜Nuts and Seeds:
✅Almonds (28g/1 oz)
Protein: 6g
Carbs: 6g
✅Walnuts (28g/1 oz)
Protein: 4g
Carbs: 4g
✅Pecans (28g/1 oz)
Protein: 3g
Carbs: 4g
✅Chia seeds (28g/1 oz)
Protein: 4.7g
Carbs: 12g (11g fiber)
✅Flaxseeds (28g/1 oz)
Protein: 5g
Carbs: 8g (8g fiber)
✅Pumpkin seeds (28g/1 oz)
Protein: 7g
Carbs: 5g
✅Sunflower seeds (28g/1 oz)
Protein: 6g
Carbs: 6g
🥛Protein Supplements:
✅Whey protein powder (1 scoop, 30g)
Protein: 24g
Carbs: 2-3g
✅Casein protein powder (1 scoop, 30g)
Protein: 24g
Carbs: 2-3g
✅Pea protein powder (1 scoop, 30g)
Protein: 21g
Carbs: 2g
✅Soy protein powder (1 scoop, 30g)
Protein: 23g
Carbs: 2g
✅Collagen protein powder (1 scoop, 30g)
Protein: 20g
Carbs: 0g
🥦Vegetables (for added nutrients and fiber, though not high in protein):
✅Spinach (100g)
Protein: 2.9g
Carbs: 3.6g (2.2g fiber)
✅Kale (100g)
Protein: 4.3g
Carbs: 9g (4g fiber)
✅Broccoli (100g)
Protein: 2.8g
Carbs: 7g (2.6g fiber)
✅Brussels sprouts (100g)
Protein: 3.4g
Carbs: 9g (3.8g fiber)
✅Cauliflower (100g)
Protein: 1.9g
Carbs: 5g (2g fiber)
✅Zucchini (100g)
Protein: 1.2g
Carbs: 3.1g (1g fiber)
✅Asparagus (100g)
Protein: 2.2g
Carbs: 3.9g (2.1g fiber)
✅Bell peppers (100g)
Protein: 1g
Carbs: 6g (2g fiber)
✅Green beans (100g)
Protein: 1.8g
Carbs: 7g (3.4g fiber)
🫶Other High-Protein, Low-Carb Options:
✅Protein bars (low-carb variants, 60g bar)
Protein: 20g
Carbs: 3-4g (net carbs, depending on brand)
✅Jerky (beef, turkey, or chicken, 28g/1 oz)
Protein: 9-11g
Carbs: 3-4g (low-sugar versions)
✅Canned tuna or salmon (100g)
Protein: 24-26g
Carbs: 0g
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Tips for Maintaining a ✨Toned, Non-Bloated✨ Stomach:
🍋Hydration: Like I always say, drink plenty of water to stay hydrated and reduce bloating.
🍋Portion Control: Avoid overeating, even with low-carb foods.
🍋Fiber: Include fiber-rich vegetables to aid digestion and prevent bloating.
🍋Avoid Processed Foods: Steer clear of processed and high-sodium foods that can cause water retention and bloating.
🍋Monitor Food Intolerances: Pay attention to foods that may cause bloating or discomfort, such as dairy or certain vegetables.
Stay committed, stay hydrated, and fuel your body with these bloat-free foods to achieve those glute gains while keeping your stomach lean. You got this! 🍑💪✨
Xo,
Cha
🍑
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