How to Combine Glute Building and Fat Burning – Step by Step

Building Glutes and Getting in Better Shape at the Same Time – Is It Even Possible?

I used to be one of those people who believed you had to bulk to build muscle and then diet to get fit. But one day I realized it doesn’t have to be so black and white. It’s actually possible to live a lifestyle I enjoy – all year round – and still reach my goals.

It’s now been almost 10 years since I came to that realization. Ten years without a single extreme diet or bulk. But also ten years during which I’ve gotten stronger, more enduring, and fitter. I’ve built my glutes while having a body I feel good in.

I know how easy it is to get lost among all the advice and diets out there – it feels like everyone has an opinion on what works. That’s why I don’t just want to throw out more tips, but instead highlight what has actually worked for me. This is how I’ve managed to build my glutes and stay in shape – without extreme diets or complicated plans. These are strategies I live by and that truly work in the long run.

To burn fat, you need a calorie deficit.

To build muscle, you need energy and sufficient protein.

The trick? A small calorie deficit or maintenance level, combined with high protein intake (about 1.6–2 g/kg of body weight per day).

💡 Tip: In Livity, you’ll find both a calorie calculator and a nutrition tracker to help you stay on top of your goals.

🔹 Progressive Overload

Gradually increase the weights or the number of reps/sets over time. Aim for 8–12 reps for muscle growth. Train your glutes 2–3 times per week.

🔹 Technique Before Weight

Hip Thrusts: Drive the hips all the way up, pause at the top, and feel the glutes working.

Squats: Go deep enough to activate the glutes.

Deadlifts: Brace your core, keep a neutral spine, and push through your heels.

🔹 Alternate Between Compound and Isolation Exercises

Compound exercises build strength and volume.

Isolation exercises fine-tune and shape.

🔹 Combine Strength and Cardio

That’s why you shouldn’t choose – do both:

Strength: Muscles, bones, explosiveness

Cardio: Heart, lungs, oxygen delivery

Cardio boosts blood circulation → faster recovery between sessions

Muscle increases resting metabolism

Cardio supports calorie deficit

→ The combination gives the best results!

Strength protects joints and bones

Cardio strengthens the heart and immune system

Strength: Focus and goals

Cardio: Stress relief and better sleep

→ You build both body and mind

Muscles don’t grow during training, but during rest.

Sleep and stress management are crucial.

Poor recovery = poor results.

⭐ Bonus: BOOTY & GLOW Program

Want a clear plan? Check out our new BOOTY & GLOW program, now live in the app!

Focus: glute building + cardio + body shaping

Mix of compound exercises, isolation, strength, and conditioning

Available in 6 versions:

👉 Perfect for anyone who wants to build glutes and get fitter – for real!

 

✅ Summary

Strength training → muscle, shape, and protection

Cardio → endurance, heart health, and balance

Together → a strong, healthy, and sustainable body