So I have been working out on and off for a long while now but when I saw Brett Cap was having a booty work out plan I decided to jump on it! I have been following Brett Cap on YouTube for a little while now for his delicious recipes and healthy tips. I was excited to try this month-long plan and see what results, if any I would gain. Having danced my entire childhood, my legs are accustomed to being worked out but I was still a little nervous to see what this plan would be like.
What I loved about this challenge is that, as he says in his video, it isn’t so much a challenge but instead a way for you to get moving and get results on your own pace. I am usually so busy with work and do not have my own gym membership outside of school so I did all the workouts I could do at home. I did incorporate weights I had and bands as well to add a little more intensity.
This plan was as easy or as challenging as you want to make it. But to see real results it takes patience, dedication, consistency, and a lot of (clean) eating. In order to gain muscle, our bodies need more protein and there are a lot of foods that are full of protein and are completely plant-based. Here is a list of a few:
- Sesame seeds (1 oz=6.5 grams)
- Hemp seeds (1 oz=11 grams)
- Walnuts (1/4 cup=5 grams)
- Cashews (1 oz=4.4 grams)
- Almonds (2 tbsp=4 grams)
- Pistachios (1 oz=5.8 grams)
- Peanuts (1 oz=6.5 grams)
- Nut Butters (2 tbsp=8.10 grams)
- Avocado (1 medium sized=10)
- Broccoli (1 cup=5 grams)
- Alfalfa sprouts (3.5 oz=4 grams)
- Spinach (1 cup=5 grams)
- Kale (2 cups=5 grams)
- Sweet potato (1 cup=5 grams)
- Lentils (1 cup= 18 grams)
- Beans (1 cup=13-15 grams)
- Chickpeas (1 cup=39 grams)
- Quinoa (1 cup=9 grams)
- Oatmeal (1 cup= 6 grams)
- Non-dairy milks such as almond, hemp, or coconut (1 cup=9 grams)
If you didn’t get a chance to participate on this challenge, subscribe to Brett Cap’s channel and be on the look out. I personally find plans and challenges to be so much fun and they keep me motivated. I will continue to do the workouts and add in all the gym variations once school starts up again as well.
Just because summer has already started does not mean it is too late. Results won’t come in overnight but stick to it, whatever it is you want to do. Set a small goal at first and just keep pushing forward. You got this!!
It was a little challenging taking transformation pictures of my booty but below is a picture taken in April on the left and then the picture on the right was taken a day before the final day of the challenge. I wore the same outfit and tried to mimic the same pose to try and make my results clearer. Not sure how obvious the transformation is now, but I’m feeling it. So now my hair is a lot shorter and booty getting a bit more plump. I’m excited for the day these shorts no longer fit!
Thank you Brett so much for this! And thank you all for stopping by!