Trainer Frankie Alvarado's Secrets To Helping His Celebrity Clients Build Better Booties - Exclusive
Being skinny isn't "in" anymore — the big booty trend is here to stay. Round, perky, bouncy booties are all the rage; how else are you going to twerk? Maybe some people are born with more junk in the trunk, but that doesn't mean a beautiful butt is only achievable to those with it in their DNA. Plastic surgery isn't the only answer for the ultimate booty, either — the secret lies in good old-fashioned hard work. Fitness expert Frankie Alvarado helps many women sculpt the perfect booty, sharing helpful hints in his popular TikTok videos and through his 12-week booty series called "Peachgainz."
Frankie is a National Academy of Sports Medicine (NASM) certified trainer and has many notable clients, including celebrities like Sarah Hyland from "Modern Family", GUESS model Estrella Nouri, and fashion model Jessica Nazarenus. In an exclusive interview with Health Digest, Frankie revealed his secrets to helping his celebrity clients build better booties and shared some workout tips for you to try at home.
Consistency is key
Frankie Alvarado's 12-week booty-building program guarantees transformational results. The secret? Staying persistent and keeping with the program. "The one way I always motivate my clients is reminding them that the booty is guaranteed in 12 weeks if you stay consistent. The more consistent you are, the sooner the results come," he said. "Knowing how simple the steps of building a booty are is really what keeps them motivated and turns into a lifestyle."
Alvarado recommends all of his clients work out at least three times per week, working the lower body muscles, but most importantly, isolating the glutes. He also tells his clients to not diet — eating a lot of food actually supports booty-building. It's important to focus on eating the right amount of protein for your body type. The Mayo Clinic recommends those who are working out regularly, like training and weightlifting, consume anywhere from 1.1–1.7 grams of protein per kilogram of body weight. For example, someone who is consistently exercising that weighs 165 pounds (75 kilograms), should eat an average of 105 grams of protein every day.
Alvarado also recommends progressive overload on your weight — that means gradually increasing the weight you're lifting by 10% or less each week. Eventually, your body gets used to your current resistance training program and your results start to plateau, but progressive overload keeps your body guessing (via NASM blog).
Glute-building tips
Frankie Alvarado recommends incorporating these top five glute isolation exercises into your booty building routine: single-leg hip thrusters (and barbell hip thrusters), donkey kickbacks, glute bridges, glute ham raises, and kneeling thrusters. Using workout products like a fabric booty band, ankle straps, and some type of weights (like dumbbells) will help provide resistance and give you better results.
Alvarado has just released an app named "Peachgainz" that outlines his 12-week booty program, which you can do at home or in the gym. It also provides nutrition guidance for weight loss or gain, instructional workouts videos for all muscle groups, an optional online coach, a community section to connect with other clients, and the ability to track your progress. In his 12-week booty series, his clients are growing 1 or more inches every month in that 12-week timeframe. Alvarado emphasized, "It all depends on your consistency, and of course, everyone grows at a different pace."
You can follow Frankie on TikTok and visit Frankie's website for more information about the new Peachgainz app.