LOL... don't we all want to get "toned" and build muscle in a month. if it were possible for women or even men to gain a noticeable amount of muscle in a month we'd all be walking around looking jacked.

FWIW most of the women you see who have muscular bodies and booties have a combination of great genetics and/or have been strength training for YEARS.

To gain muscle you need to do two things-
!.eat in a calorie surplus because like gaining fat you can not gain muscle without excess calories and
2. strength train with significant enough weigh to force your muscles to change.

Sorry, OP - there are no quick fixes. You can certainly gain muscle, but it is a process that will take months-to-years. I've been focusing on lifting heavy (for me) for over a year now, and am just now starting to see a bit of growth and definition. I'm delighted. You are deluded if you think you will see a significant change in your body in a month or two.

Anonymous wrote:

Anonymous wrote:A month is not really a realistic timeline and given your doctor said you had muscle loss you need to be careful not to hurt yourself. It's all about sustainability, you can't just work out for a month and be done.

Bodyweight exercises (squats, planks, etc) are always a good place to start.

If you want to consider lifting, you should consider working with a trainer to help you learn form and safety.

Thank you for the helpful comment. I of course plan to stick with workouts more than a month. I know that sustaining muscle takes work too. I also know that there are certain supplements that can speed up the process. I also know surgery is the easy way out if I want to just lift and plump. It takes more time than men for women to build muscle that's why I wanted to know if anyone could rec a supp or trainer that helped them.

Just go get your BBL. That’s clearly what you want.

A MONTH?? You’re delusional, for real.

minimum bodyweight goal in protein/day
5 gram creatine
heavy squats, deadlifts, bench days
glute thrusts
accessory exercises