LOWERBODY workout + 3 Flat Butt Problems Koboko Fitness English French

LOWERBODY workout + 3 Flat Butt ProblemsYouTube↗ IA↗(long shot)
Howto & Style 22.3K views 1.2K likes 4 dislikes 27 Oct 2019

Koboko Fitness 1.9M subscribers United States YouTube↗

Flat butts matter.

Les mégots plats sont importants.

Little booties, they matter. There are so many things that can make your butt flat, I'm going to talk about all of them and I'm going to share with you one very specific tip, that you can start doing right

Petites chaussettes, matière. 0:00:06,250,0:00:12,870 Il y a tellement de choses que vous pouvez faire votre vie Butt flat, je parle de tous 0:00:12,870,0:00:16,869 Eux et je vais partager avec vous un aussi Conseils spécifiques, que vous pouvez commencer à faire correctement

now even before you start watching your next video.

Maintenant, même avant de commencer à regarder votre prochain Vidéo

So, stay tuned till the end.

Alors restez à l'écoute jusqu'à la fin.

I can't wait to share it with you.

J'ai hâte de le partager avec vous.

Okay, so I already told you, there are so many things that can make your butt flat.

Eh bien, je vous l'ai déjà dit, là aussi Beaucoup de choses que vous pouvez faire fesses à plat.

The number one reason, the number one thing affecting most of us, is just the fact that

Raison numéro un et chose numéro un La plupart d’entre nous sont concernés, c’est le fait que

we sit a lot.

Asseyez-vous beaucoup.

In school, at work, we spend a lot of time sitting.

À l'école, au travail, on passe beaucoup de temps Asseyez-vous.

But [00:00:55 inaudible] totally not intended, but sitting in itself is not what causes the

Mais [00:00:55 Inaudible] Pas du tout intentionnel, Mais rester seul n’est pas la cause

flatness of the booty.

Aplatir le butin.

Don't think that just because you sit on your butt, that's going to make your butt flat.

Je ne pense pas simplement parce que vous êtes assis sur Butt, cela rendra vos fesses à plat.

That's not how the body works, the body is far more intelligent than that.

Ce n'est pas comme ça que le corps fonctionne, le corps est Beaucoup plus intelligent que ça.

It's not the actual sitting, it is the fact that we sit and then we don't do anything

Ce n'est pas la session actuelle, c'est la vérité S'asseoir alors on ne fait rien

to counteract the fact, that we have been sitting.

Pour faire face à la vérité, que nous étions Asseyez-vous.

So, that's one thing that I've been seeing a lot online and I just don't want any of

Donc, c'est une chose que vous voyez Beaucoup en ligne, je ne veux tout simplement pas de

my cocoa puffs watching my videos to be walking around thinking that, “oh they should never

Les choux au cacao qui regardent mes vidéos marchent A propos d'y penser, "Oh ne devrait jamais

sit, because it's going to make their butt flat.”

Asseyez-vous, car ils vont faire leurs fesses Plat. "

Sitting does not in and of itself make your butt flat.

Assis fait soi-même et fait ta vie Butt plat.

Now, that we have that out of the way, that random myth out of the way, there are just

Maintenant, que nous avons ce chemin, il Légende aléatoire de la route, il n'y a que

so many reasons why you may want to make your butt look, you know bigger, rounder or more

Tant de raisons que vous voudrez peut-être faire votre vie Regarde, tu sais plus gros, rond ou plus

peachy, it could be for aesthetic reasons, you want your leggings to look fire, you want

Peachy, peut être pour des raisons esthétiques, Vous voulez que vos jambières ressemblent à du feu, vous voulez

your bikini to look like “oh!” you just want to look your best, no shame.

Votre bikini doit ressembler à "Oh!" Seulement vous Voulez-vous regarder votre meilleur, sans défaut.

There's no shame in that game, I've been there, I am still there sometimes it's all good.

Il n'y a rien de mal avec ce jeu, j'étais là, Je suis toujours là parfois tout va bien.

Another good reason though to get your butt in shape is just that your booty is the biggest

Une autre bonne raison cependant, c'est d'avoir vos fesses En forme est que votre butin est le plus grand

muscle in your body, side note so what, right?

Des muscles dans votre corps, une note de côté alors quoi, non?

However, if you have a nice strong well-developed butt you have so many advantages over somebody

Cependant, si vous avez un beau fort sophistiqué Mais vous avez beaucoup d'avantages sur quelqu'un

that doesn't have that.

Il n'a pas ça.

For example, you can probably run faster because you can generate so much force out of your

Par exemple, vous pouvez peut-être courir plus vite parce que Vous pouvez générer beaucoup d'énergie à partir de votre compte

booty and let me tell you running fast always has, always will be a life skill that we all

Laissez-moi vous dire de courir toujours vite Il a et sera toujours l'habileté de la vie que nous avons tous

need to have.

Besoin d'être.

Think about it, if there's an emergency and you need to run to the fire station because

Pensez-y, s'il y a une urgence Vous devez courir à la caserne des pompiers parce que

power is out, the light is out, something is wrong, your phone's not working there's

Extinction d'énergie, illumination, quelque chose Erreur, votre téléphone ne fonctionne pas là

no internet and you have to run, what are you going to do?

Il n’ya pas d’Internet et il faut travailler, quoi Est-ce que tu vas faire b?

Okay maybe that's a far-fetched example but what if a bear were chasing you, what are

Eh bien peut-être que c'est un exemple insaisissable cependant Et si l'ours vous poursuit?

you going to do?

Est-ce que tu vas faire b?

You need your booty, you need that booty to be able to run away from bears.

Vous avez besoin de votre butin, vous avez besoin de ce butin Être capable d'échapper aux ours.

You even need your booty to be able to just walk up the stairs, to sit in your car, to

Vous avez même besoin de votre butin pour pouvoir simplement Marchez dans les escaliers pour vous asseoir dans votre voiture

prevent back pain, to prevent knee pain to just be a complete healthy normal human being.

Prévenir les maux de dos, pour prévenir les douleurs au genou Juste être une personne en bonne santé naturelle complète.

By the way I'm not implying that a bigger butt is automatically better or stronger,

En passant, je ne veux pas dire que plus gros Le cul est automatiquement meilleur ou plus fort,

it's not.

Ce n'est pas.

Some people have flat butts and their butts are still strong.

Certaines personnes ont des fesses plates et des fesses Toujours fort.

They can like crack.

Ils peuvent aimer le crack.

I was going to say something so inappropriate but let's move on.

J'allais dire quelque chose de très inapproprié Mais passons.

Ok, let's talk there's actually a term floating around these days called dormant butt syndrome.

Eh bien, parlons d'avoir déjà un terme flottant Autour de ces jours, le syndrome de bot s'appelle dormant.

This is literally when your booty is just weak, your hips are just tight, it's just

C'est littéralement quand votre butin est juste Faible, tes cuisses juste serrées, c'est juste

not doing everything it's supposed to be able to do.

Ne fais pas tout ce qui est supposé pouvoir Pour faire.

So, if you're suffering from dormant butt syndrome, flat butt, weak butt unable to run

Donc, si vous souffrez d'un mégot de sommeil Syndrome, fesses plates, fesses faibles incapables de courir

from bears butt, keep watching this video, I'm going to share with you a few things that

Des mégots, continue à regarder cette vidéo, Je vais partager certaines choses avec vous

you should keep in mind.

Vous devez garder à l'esprit.

I'm just going to talk about it okay because I love the booty.

Je vais juste en parler d'accord parce que J'aime le butin.

I'm very passionate about it, can you tell you should know this by now.

Je suis tellement excité, pouvez-vous me dire Tu devrais le savoir maintenant.

If you're a new person on my channel subscribe to my YouTube channel.

Si vous êtes nouveau sur ma chaîne, abonnez-vous Pour ma chaîne YouTube.

I love again about to say something totally inappropriate; I don't know what's going on

J'aime à nouveau dire quelque chose de complètement Inapproprié, je ne sais pas ce qui se passe

today but let's move on.

Aujourd'hui mais passons à autre chose.

The first thing we're going to cover is your exercise.

La première chose que nous allons couvrir est Pratiquer du sport.

Of course, anything that has to do with fitness will always involve some kind of conversation

Bien sûr, tout ce qui a trait au fitness Impliquera toujours une sorte de conversation

around exercise.

A propos de l'exercice.

There are so many exercises that you can do to get that round perky voluptuous booty. But if you don't do the exercises, you're not going to get any results. So, you have to be consistent with your lower body workouts. Shutout to you if you have been doing the lower body workouts, I’ve been posting on

Il y a beaucoup d'exercices que vous pouvez

my YouTube channel, on my website and my app. Listen, do your booty workouts. It doesn't do you any good to just know the exercises, you have to move your booty girl. When you see exercises in my workouts feel free to modify them and do variations.

I include so many variations in every single workout for this reason, variations are your friend. They allow you to target your butt from all different angles. Your butt is not just one huge muscle, it's comprised of three main muscle groups.

So, the more variations you do, the more angles you're targeting which is going to make for a nicer rounder more symmetrical shape which is aesthetically pleasing if I do say so myself. So, the other thing I'm going to tell you about exercise is what I always say but it never hurts to say it again which is to start slowly, start small and then build up your

intensity, build up your duration, build up your frequency and just go from wherever you are and take baby steps. Don't go from sitting on your butt to squatting hundred pounds, don't do it. You're risking injury and if you get injured you will be sitting or laying for a long time

and definitely not getting the results that you want. All of the exercises I post in my lower body workouts, my booty workouts here on YouTube or on my website or in my app are all awesome. Awesome for your entire lower body but if you want more refined focus targeting off

your booty definitely get on my eight-week booty fix program like right now. It will change your life and speaking of changing your life, let's move on to the other aspect of this which is of course your meals and I'm not going to even mince words here. We need to get real.

With booty, are you ready for this? Your meals in fact basically your life for the time you're working on your booty needs to revolve around protein. This is one of my biggest frustrations is people wanting to grow their booties, wanting

to shape their booties but being afraid to eat protein or thinking they can somehow avoid eating protein and still get results. It's not going to happen. You must eat the protein, the protein is what helps your body build the muscle that gives

your booty that shape. If you eat only carbs and fat even if they are healthy carbs and healthy fats your body cannot turn carbs and fat into muscle it needs protein. Quinoa, Salmon, whole eggs, chicken breast, pork loin, egg whites, almond milk, cow milk,

Greek yogurt, cheese cottage, cheese regular, cheese you get the gist eat your protein. Here's the caveat though this is the main point I want to emphasize in this video. If you love carbs like me this will be hard it will be so hard to get your protein in because if you are eating a lot of carbs, you need to watch your intake of fats I hope

this isn't getting too confusing. Let's backtrack a little bit, you have three main food groups; carbs protein and fats. Carbs and fat are mostly interchangeable because they are both energy sources. Protein is the one that's very unique and is not interchangeable.

The more carbs you eat, the less fat you should be eating. The more fats you're eating, the less carbs you should be eating. The only thing that stays constant regardless of your carb to fat ratio is generally your protein when it comes to growing your butt.

The reason I say this gets hard if you love carbs more than fat is that it's very hard to eat carbs without eating fat. Most of the time, carbs come with fat already included. So, what am I saying?

I'm saying if you're a person that loves carbs, pay attention to what you're eating to make sure you're not overdoing it by eating too many carbs and fats without eating enough protein. The way you do this is when you're serving your food put your protein source on your

plate first and then put your carbs and then put your fats. If you put your carbs and your fat on your plate before your protein, guess what? You're going to find yourself eating like a typical Nigerian. I'm Nigerian by the way and a typical Nigerian meal will consist of a mountain of rice and

stew and then a pinky of meat on top. This is not the way you eat to get your booty to look the way we're talking about. Let me give you a practical example. I'm going to tell you my numbers.

I am generally around 130 pounds and I am about five four, five five somewhere in there as far as my height goes. If I were trying to grow enhance my butt which I am not, but if I were, for me personally I'm not recommending this for you because it will be different depending on your body

type, the way you eat, all that stuff for me my goal will be to eat between 100 to 140 grams of protein daily. 120 grams would be me hitting it out of the ballpark and meeting my goal for the day. If I were to eat three times a day that means I'm aiming for roughly 40 grams of protein

per meal, this is not an exact science by the way. These are estimates but if I can eat 40 grams of protein in one meal, I've done good that's crazy. 40 grams of protein is a lot of protein.

Let me give you this in actual context. 40 grams of protein could look like two large eggs, 100 grams of egg whites, 2 slices of Dave's killer bread and 40 grams of chicken breast. That's a lot of protein and not a lot of carbs that's already almost 600 calories and barely

any carbs. I know there are some of you rolling your eyes, in fact your eyeballs are at the back of your heads at this point because you're saying ah calorie counting that's so 1970. who does that?

Why do you even care? Just go by your feelings. You know what? I highly recommend going by your feelings if that works for you.

I have a different video where I have covered doing what works for you as far as should you count calories, should you not, should you count your food, should you not. For some people, it doesn't work to know these measurements but for some people it does. So, in that video which I will link if it's already available you can watch that to kind

of see. But I'm including these numbers not because I necessarily follow them and measure everything, I know my measurements. I can look at a plate of food and know what's in it as far as the grams of protein, carbs

and fat because it's my job to know that. It's what I do for a living. But you if you're not a personal trainer you don't need to have that kind of knowledge. However, you do have to have the awareness that 40 grams of protein per meal is a lot

of protein and it's very hard to get that in if you love carbs. I’ve said so many things I don't even know if I said anything but there are some good tips in there. I promised you a

very special tip at the beginning of this video especially if you're a person that sits a lot. Sitting in school, sitting in your car, singing at work, we like to sit and we like to sit excuse me, I'm sorry.

Just nominate me for a Grammy so I can stop singing in these videos. Okay if you're a person that sits a lot, there is an exercise you can do in your chair at work, at school, wherever and nobody will know. This exercise works best if you're sitting on a hard surface, so if you're sitting in

a soft chair it might do you some good to put a file folder or something hard under your butt sit on it and do this exercise. It's very easy, all you do is think about your booty and then squeeze your butt. You need to squeeze your butt so hard that your body actually lifts just a little bit

then hold that movement hold that contraction for as long as you can, release and repeat. You want to do about 15 times and then rest for a minute and then do another 15. Do this as much as you can.

This is an awesome way such an effective way to engage your booty, counteract some of the effects of that sitting and get a nice toning shaping effect to your butt. What this exercise does for you is your entire upper body is serving as a kind of weight or resistance for your butt.

Believe it or not the simple exercise is so effective you can even do it if you're laying on your back but it's not as good as if you're just sitting down. Subscribe to my YouTube channel if you haven't already, visit my website cocoafitness.com, check out my programs specifically the eight-week booty fix.

It's the best out there, I'll see you in my next video.