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Personal trainer Rachel Dillon shares how to grow your glutes at the gym

Personal trainer shares EXACTLY how she built her glutes at the gym – and the typical ‘day on a plate’ behind her incredible physique

  • Aussie fitness coach Rachel Dillon shared the secret to transforming your glutes
  • The Queenslander said you need to lift weights in order to sculpt your body 
  • She admitted to once being ‘fearful’ of the weights room and stuck to cardio 
  • Before and after images shared online show how her body has changed 

A leading personal trainer has revealed the ‘life changing’ secret to growing your glutes and getting a ‘snatched’ waist. 

Rachel Dillon, from Queensland, said in order to build muscle over time you need to be lifting heavy weights – simple as that.

In an Instagram post, Rachel admitted she was once ‘fearful’ of the weights room and only stuck to cardio because she didn’t want to look ‘too muscly’ – a fear many women have.

Before and after images shared online show how weights can help sculpt the body and build lean muscle.

Australian fitness coach Rachel Dillon (pictured) once feared the weights room and only stuck to cardio – but she later realised lifting heavy weights is the key to building lean muscle and sculpting your glutes 

Before and after images of Rachel (pictured) shared online show how weights can help sculpt the body and build lean muscle

Before and after images of Rachel (pictured) shared online show how weights can help sculpt the body and build lean muscle

‘Weight lifting changed my life and believe it or not I once was SO against doing it. I still remember the first day I lifted weights at my local gym, I would only allow myself to do one to two leg exercises because I was SO scared of getting “too muscly”,’ Rachel wrote. 

‘I still remember sitting on a leg press for the first time, I only completed one set because I was SO fearful.’

At the time Rachel questioned her habits and asked herself what she’s fearful of. 

‘If only I could go back and tell my younger self. Life the weight! Eat more! Fear less!’ she said.

'Weight lifting changed my life and believe it or not I once was SO against doing it. I still remember the first day I lifted weights at my local gym, I would only allow myself to do one to two leg exercises because I was SO scared of getting "too muscly",' Rachel wrote

‘Weight lifting changed my life and believe it or not I once was SO against doing it. I still remember the first day I lifted weights at my local gym, I would only allow myself to do one to two leg exercises because I was SO scared of getting “too muscly”,’ Rachel wrote

‘There is so much we don’t do because we are conditioned by society to think a certain way,’ Rachel added.

Looking back, she’s proud of how far she’s come in her fitness journey and now has a loyal following of more than 1.3million Instagram followers. 

Today Rachel shares both home and gym workout ideas for others to follow, and to build muscle she eats up to 2300 calories a day.

She often begins a workout at the gym with barbell squats followed by Romanian deadlifts, then elevated reverse lunges and hip thrusts.

What’s Rachel’s typical ‘day on a plate’? 

9am – oat milk latte with two sweeteners

10am – bagel bread with fresh mango, passionfruit, strawberries, blueberries and cherry tomatoes.

11:30am – dried mango sliced for a quick on-the-go snack

2pm –  poached chicken with curry sauce, rice and a side of greens.

4:30pm – waffles and chocolate ice cream topped with ice cream 

6:30pm – bowl of crispy salmon with pasta and and a leafy green salad

To ensure she gradually builds muscle, Rachel eats more calories than her body burns every day, but she admitted a calorie surplus can be difficult to stick to. 

‘Honestly with my busy schedule I personally find a calorie surplus can be quite hard to adhere to, so preparation is KEY!!!’ she wrote on Instagram and shared a video with her 1.2million followers.

To hit her daily targets, she eats three meals, a healthy morning snack and an afternoon dessert she eats before dinner.

Rachael ensures she to hit her targets of 111g protein, 69g fat and 359 calories every day.

She starts the day with a 9am oat milk latte with two sweeteners, followed by a ‘bagel board’ spread at 10am she fills with fresh mango, passionfruit, strawberries, blueberries and cherry tomatoes.

Rather than eating dessert after dinner, Rachel enjoys waffles and chocolate ice crema topped with ice cream at 4:30pm

By 6:30pm she sits down to have a bowl of crispy salmon with pasta and and a leafy green salad

Rather than eating dessert after dinner, Rachel enjoys waffles and chocolate ice crema topped with ice cream at 4:30pm (left). By 6:30pm she sits down to have a bowl of crispy salmon with pasta and and a leafy green salad (right) 

By 11:30am she enjoys dried mango sliced for a quick on-the-go snack. 

Lunch is often at 2pm in the afternoon and on this occasion Rachel made poached chicken with curry sauce, rice and a side of greens. 

Rather than eating dessert after dinner, Rachel enjoys waffles and chocolate ice crema topped with ice cream at 4:30pm. 

‘Yes I always eat dessert before dinner,’ she wrote.

By 6:30pm she sits down to have a bowl of crispy salmon with pasta and and a leafy green salad.

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https://www.dailymail.co.uk/femail/fitness/article-10855583/Personal-trainer-Rachel-Dillon-shares-grow-glutes-gym.html