The Ultimate Guide to Fat Loss, Glute Growth, and Period Nutrition

The Ultimate Guide to Fat Loss, Glute Growth, and Period Nutrition

Looking to boost your fitness results and understand how your body works, especially during your period? You’ve come to the right place! Whether it’s building glutes, managing your appetite, or balancing cardio and weight training for fat loss, let’s dive into the key elements of your fitness journey.

Do You Need More Calories on Your Period?

Ever noticed a bigger appetite before your period or losing your appetite once it arrives? You’re not alone! Many women experience hunger fluctuations throughout their menstrual cycle. But can you eat more on your period without gaining weight?

The short answer: Yes, within reason. During the luteal phase (the week leading up to your period), your body burns more calories—up to 200 extra per day. So, if you feel hungrier, it’s your body’s way of asking for more energy. Just make sure to choose high-energy foods and nutrient-dense options to stay balanced.

Cardio or Weights for Fat Loss?

If you’re asking, “fat loss: weights or cardio?”, the answer lies in combining both. Cardio helps burn calories, but strength training is key for building muscle, which increases your metabolism over time. Want to maximise fat loss? Focus on a mix of both while maintaining a calorie deficit—this is when you’re consuming fewer calories than your body needs, forcing it to burn fat for fuel.

Glute Growth: Squats, Glute Exercises, and Booty Workouts

For glute growth, exercises like squats, lunges, and deadlifts are essential. But if you’re looking for a female glute workout that targets every angle, focus on glute squat exercises and isolation movements such as hip thrusts and kickbacks.

Wondering about before and after booty exercises? Consistency is key. Start tracking your progress with photos to see how your hard work pays off. If you’re curious about what works best for your body type, using an ideal weight calculator or checking your body fat percentage can be helpful in setting realistic goals.

How Often Should You Train Abs?

Training your abs frequently can feel great, but how often should you actually train them? For most people, 2-3 times per week is ideal. Don’t forget that main muscle groups like your glutes, back, and core work together, so focusing solely on abs won’t give you the results you’re after. Pair your ab workouts with a balanced strength training routine for overall muscle growth and fat loss.

Supplements for Fat Loss and Energy

If you’re wondering about the best supplements for fat loss, consider starting with the basics:

• Protein powder to support muscle recovery

• Caffeine for an energy boost during your workouts

• CLA (Conjugated Linoleic Acid) and L-carnitine for fat metabolism

Remember, supplements aren’t magic pills—they work best when combined with a healthy diet and consistent exercise.

Beginner Pilates & Glute Exercises at the Gym

If you’re new to fitness, beginner Pilates is a fantastic way to strengthen your core and improve flexibility. Want to take things up a notch? Try these glute exercises in the gym:

• Hip thrusts

• Cable kickbacks

• Weighted squats

These exercises will help you target your glutes while improving overall strength and endurance.

What Does Tempo Mean in Workouts?

Wondering what does tempo mean? Tempo refers to the speed at which you perform each phase of an exercise (eccentric, concentric, and isometric). Adjusting your tempo can help you increase strength, improve muscle control, and avoid injury. For example, slowing down the eccentric phase (lowering part of a squat) can make exercises more challenging and effective.

Calorie-Friendly Meals & Snacks

Sticking to a calorie deficit doesn’t mean you have to miss out on delicious food! Here are some of my favourite calorie-friendly drinks and meals:

• Chicken Alfredo Pasta made with zucchini noodles

• Sparkling water with a splash of fruit juice

• Protein smoothies with added micronutrients examples like spinach, chia seeds, and berries

High-Performance Hybrid Workouts

If you love variety, check out Hyrox or Hybrid training—combining strength and endurance in one workout. This style not only burns fat but also improves overall athleticism.

No matter where you are in your fitness journey, building strength, losing fat, and learning to navigate your nutrition (especially around your period) is all part of the process. Remember, fitness isn’t about doing more, it’s about doing what works for you. Try incorporating these tips into your routine, whether you’re working on your glutes, managing your macros, or just trying to understand how your body responds to your menstrual cycle.

Stay consistent, stay empowered, and let’s keep glowing up!