How to sculpt your dream bum: Personal trainer, 30, shares how she ‘grew her glutes’ by completely transforming her diet and exercise routine – and you can too

  • A personal trainer, 30, from Melbourne shared two photos of 2017 and 2020
  • Sophie Allen has completely transformed her bum by changing diet and exercise
  • Sophie said that in 2017 she was ‘over-training and under-eating’ excessively
  • However, now the PT knows how to ‘progressively overload’ her workouts 

A 30-year-old personal trainer from Melbourne has revealed how she completely transformed her bum in three years by changing up her diet and exercise routine, and how you can too.

Sophie Allen shared two photos illustrating just how much her physique has changed between 2017 and 2020, revealing exactly what she changed in order to get to look and feel her best.

‘In 2017, I was over-training and under-eating,’ the 30-year-old wrote on Instagram on Wednesday. 

Sophie said she was doing either five or six weights sessions a week, ‘with no idea of the importance of tracking weights/reps and working towards progressive overload’.

A 30-year-old personal trainer from Melbourne has revealed how she completely transformed her bum in three years by changing up her diet and exercise routine (Sophie Allen pictured in 2017 and 2020)

The personal trainer said when she stepped on the scales and body scanning machines, she would find that she was losing ‘more muscle than fat’.

What is progressive overload?

* The progressive overload principle involves continually increasing the demands on the musculo-skeletal system to continually make gains in muscle size, strength, and endurance.

* In order to get bigger and stronger, you must continually make your muscles work harder than they’re used to. 

* Most often, that means increasing the resistance, but it could also mean increasing the reps.

Source: Bodybuilding.com 

Meanwhile, her strength was staying at the same level, if not slightly less, which she said was due to ‘incorrect training and nutrition’.

‘Of course, muscle takes years to build and that’s what I’ve done – but I’ve done it by following a planned out training program, working towards building my strength and improving my technique and stripping volume back so my sessions have more intensity,’ Sophie said.   

In 2020, she said she is more likely to do slightly fewer weights sessions, but ‘progressively overload’ them.

The progressive overload principle involves continually increasing the demands on the musculo-skeletal system to continually make gains in muscle size, strength, and endurance. 

In simple terms, in order to get bigger and stronger, you must continually make your muscles work harder than they’re used to.

The progressive overload principle involves continually increasing the demands on the musculo-skeletal system to continually make gains in muscle size, strength, and endurance; it is a practice Sophie (pictured now) follows

The 30-year-old (pictured now) is also religious about getting plenty of calories, which she does by eating foods like fried egg whites, turkey mince burgers and avocado

What is Sophie’s typical day on a plate?

* Breakfast: Fried egg whites, peanut butter, macadamia nuts and cinnamon

* Post-workout snack: Raspberry and rice milk smoothie with protein powder

* Lunch: A Lebanese-style dish with hummus, rice, lamb, chicken and a mixed salad

* Afternoon snack: Ground turkey, broccoli, avocado and coconut oil

* Dinner: A combination of greens, chicken breast or grilled fish, sweet potato and rice.

Alongside progressively overloading her sessions, the 30-year-old said she has made a number of other different changes.

Sophie now eats much more – between 1,400 and 1,800 calories per day depending on whether she is bulking up or cutting down.

She also prioritises getting eight hours of sleep each night and tries to walk 10,000 steps per day, whatever the weather. 

‘Diet is so crucial to changing the shape of your body,’ Sophie said previously.

‘I try to focus on a different thing each week to stay focused. This week, it was about diet and sticking to my 1,400 calories. 

‘Next week, I’m going to improve my sleep by one per cent.’ 

Sophie (pictured) also prioritises getting eight hours of sleep each night and tries to walk 10,000 steps per day, whatever the weather

A typical day on the personal trainer’s (pictured) plate includes plenty of fresh fruit, veg, protein and lean carbohydrates

A typical day on the personal trainer’s plate includes plenty of fresh fruit, veg, protein and lean carbohydrates.

Sophie eats a varied diet that includes the likes of kangaroo meat and pre and probiotics, as well as more other food items like porridge and turkey mince burgers. 

The trainer makes sure she weighs out everything she eats, so she knows exactly what she is putting in her system.

‘I’ve been getting 10,000 steps or just over per day for the past three weeks, and I’ve been really consistent with it as it’s something I do for my cardio levels,’ Sophie said. 

‘Getting good quality sleep also allows my body to repair.’

The trainer (pictured) makes sure she weighs out everything she eats, so she knows exactly what she is putting in her system

Sophie’s (pictured) ‘booty’ days tend to be Tuesday, Thursday and Saturday, alongside a sprinkling of upper body and cardio work to keep her muscle mass the same

What are the workout moves Sophie swears by to grow your bum?

1. To start with she does ‘Good Mornings’ on the Smith Machine, using maximum effort to push through four sets of 8-10 reps.

2. She then lays back on a bench with a bar and performs four sets, 10-12 reps each, of hip thrusts.

3. Next the bikini competitor does high step ups on a block, completely three sets of eight reps.

4. Her next exercise is a resistance band back extension, which can be done with either a weight plate or a resistance band, depending on how heavy you want the move to be.

5. Finally, assisted pistol squats (three sets at eight reps) work deep inside the glute tissue to lift it.

When it comes to the sorts of workouts she is fond of for ‘growing’ a bum, Sophie said exercises with single leg triple extension movements like step ups and pistol squats are especially good.

‘These are a few exercises with single leg triple extension movements (step ups and pistol squats), contracting the muscle in the lengthened position (good mornings) and shortened (hip thrusts),’ she said in a YouTube video.

‘That’s how we want to hit those glutes. That and lifting heavy/progressive overload, high rep and low rep work.’ 

Five different movements is all it takes to shape the behind of your dreams, with a combination of four and three reps each time.

Sophie swears by a combination of ‘good mornings’, hip thrusts, high step ups, resistance band back extensions and pistol squats.

Her ‘booty’ days tend to be Tuesday, Thursday and Saturday, alongside a sprinkling of upper body and cardio work to keep her muscle mass the same. 

By spreading out her workouts, it also gives Sophie’s body ample time to repair.

To find out more about Sophie Allen, you can visit her Instagram profile here  

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