Makeup artist reveals the exact plan that helped her sculpt her bum

Makeup artist, 24, who went from a size 16 to a size 8 in just six months reveals the exact diet plan and workout routine that helped her sculpt her bum

• Selin Cicek, 24, shared a video on TikTok explaining how she sculpted her bum
• The makeup artist said weight lifting exercises and a high protein diet was key 
• She trained her legs up to four times a week and does a range of compound lifts 
• To gain muscle, she also ate between 2,500 and 3,000 calories per day 
• Before using heavy weights, she admitted her bum looked ‘non-existent’

A 24-year-old Australian makeup artist has revealed how she sculpted her bum after losing 40 kilograms in just six months.

Posting a video on TikTok, Selin Cicek, from Melbourne, demonstrated the key compound weight lifting exercises she incorporated into her workout routine and the diet she committed to in order to lose weight and gain muscles.

Prior to working out with heavy weights, Selin admitted her bum was ‘non-existent’ and she had ‘bad form while squatting’.

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A 24-year-old Australian makeup artist has revealed how she sculpted her bum after losing 40 kilograms in just six months (pictured before and after) 

Posting a video on TikTok, Selin Cicek, from Melbourne, (pictured) demonstrated the key compound weight lifting exercises she incorporated into her workout routine and the diet she committed to

Prior to working out with heavy weights, Selin admitted her bum was ‘non-existent’ and she had ‘bad form while squatting (before on left and after on right) 

‘I also started lifting heavy weights, training glutes three to four times a week and keeping consistent,’ she added 

‘I started eating foods that are high in protein with healthy carbohydrates – around 2,500 to 3,000 calories three to four times a week on leg day,’ Selin wrote in the video.

Shots of the meals she enjoyed included chicken with vegetables and rice, which was both nourishing and ‘delicious’.

‘I also started lifting heavy weights, training my glutes three to four times a week and keeping consistent,’ she added.

Selin’s leg workout routine consists of barbell squats, dumbbell exercises, Bulgarian split squats and reverse squats.    

Barbell squats

Dumbbell lunges

Abductor machine

Assisted barbell hip thrusts 

Reverse squats

Bulgarian split squats

Deadlifts  

Source: Selin Cicek  

In another video, she said barbell hip thrusts are the best compound exercise which will lead to quick growth if done correctly and consistently.

A year ago Selin began lifting 35kg barbells while doing the exercise, but now lifts 100kg and is aiming to increase this to 120kg.

With persistence and determination, Selin gradually gained six kilograms to achieve her goal of a sculpted bum.

According to Healthline, compound exercises improve strength, flexibility and muscle mass and also tend to continue burning calories after the workout finishes.

In another video, she said barbell hip thrusts are a key compound exercise which will lead to quick growth if done correctly and consistently

According to Healthline, compound exercises improve strength, flexibility and muscle mass and also tend to continue burning calories after the workout finishes

Last year Selin spoke to FEMAIL about how she used to constantly eat unhealthy food and made excuses to avoid exercising prior to losing 40 kilograms.   

‘I never worked out, I ate whatever I wanted and it really took a toll on my body; I had gained so much weight in my early twenties,’ Selin said, adding she was originally a size 16. 

But it wasn’t until a life changing holiday to Turkey that Selin realised she needed to make a change ‘before it was too late’. 

‘I never worked out, I ate whatever I wanted and it really took a toll on my body; I had gained so much weight in my early twenties,’ Selin told FEMAIL, adding she was originally a size 16 

When travelling overseas Selin said she ‘never felt so uncomfortable’ in her own skin and compared herself to other girls with slimmer figures.

‘I was so insecure of my body – all the other girls were so fit and I stood out as the overweight girl,’ Selin said.

‘I couldn’t shop for clothes either because there was so such thing as plus size.’

‘The locals would say to me ‘you’re so young, why are you overweight?’ and this made me think about how I was damaging my health,’ she said.

When travelling overseas in July 2019 she said she ‘never felt so uncomfortable’ in her own skin and compared herself to other girls with skinnier figures

Selin not only completely changed her entire diet and eating habits, but she joined a gym and started working out six days a week

The gym training consisted of high-intensity workouts and a mixture of both weights and cardio training

After returning back home to Australia, Selin said she was overly ’embarrassed, shocked and upset’ with herself.

Taking steps towards dropping the weight, Selin not only changed her entire diet and eating habits, but she joined a gym and started working out six days a week.

She cut out bad sugars, artificial juices, soft drinks and takeaway food from her diet and used intermittent fasting as a tool to lose weight by only eating between the hours of 12 to 8pm.

‘I haven’t had surgery [and] don’t take weight loss pills – I cut out dairy and went on a high protein, low carb diet,’ she said.

The gym training consisted of high-intensity workouts and a mixture of both weights and cardio training. 

By March 2020 after six months of hard work and dedication, Selin weighed 58 kilograms and fit into size eight clothes.

By March 2020 after six months of hard work and dedication, Selin weighed only 58 kilograms and fit into a size eight

WHAT IS SELIN’S HEALTHY ‘DAY ON A PLATE’ WITH INTERMITTENT FASTING?

9-10am – two tablespoons of apple cider vinegar mixed with warm lemon water in the morning to help detox and assist in weight loss.

12pm – protein shake with a scoop of protein, half a banana, 1.5 scoops of natural oats, touch of organic honey and cinnamon

2-3pm – after a workout, I like to have any type of salad for lunch, such as a chicken quinoa salad with avocado and feta

5pm – pre-dinner snack such as carrot and cucumber slices with natural crackers and hummus

7pm – vegetarian dinner meals in the evening with a lot of greens, vegetables, lentils, mushroom and spinach or salmon with asparagus

8pm – a small portion of fruit with natural Chobani yogurt and finish off the day with a green tea

Selin said her body transformation process was the most ‘mentally, physically and emotionally challenging’ thing she has ever done, but she is proud of how much weight she has lost and what she has achieved. 

‘You have to train your body to adjust to a new lifestyle,’ she said.

‘You get cravings and you want to have sugar, but you have to push your body to overcome it and think about how empowered and amazing you will look after your journey.’

Selin said her body transformation process was the most ‘mentally, physically and emotionally challenging’ thing she has ever done

‘You get cravings and you want to have sugar, but you have to push your body to overcome it and think about how empowered and amazing you will look after your journey,’ she said

When asked what advice she would give to others, Selin said although losing weight is challenging and difficult, it’s worthwhile and better for your health. 

‘It will be hard, it will take time, dedication, sacrifice and willpower,’ she said, adding: ‘You will have to push your body like you’ve never pushed it before – but at the end of it when you reach your goal, I promise you, it will all be worth it.’ 

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