Burn Fat and Build Muscle!

Burning fat and building muscle are probaby #1 and #2 on people's wish list.  It may to seem like the big three 1) diet 2) cardio 3) strength training.  For those who just want to build a musc;e "tone" and lose a little jiggle this might be an attainable goals. But for those who want to build curves this is a little trickier.

To build muscle we need calorie surplus.  But what if you're trying to lose belly fat AND build a booty??  This is why bodybuilders have bulking seasons and cutting seasons because these goals require two different game plans.  Some people who are bulking will omit cardio in order to salvage calories to be used for muscle building.  I am not interested in this at this moment because bikini season is coming up!

So what's the plan? I read an article on bodybuilding.com
                              -> http://www.bodybuilding.com/fun/kelly3.htm

What I took from the article was timing  and amount of when to eat carbs and when to change up the percentages of your macros (carbs, fats, and proteins) while also alternating low intensity cardio (supposedly targeting fat) while also lifting weights and days with high intensity cardio.  I'm going to tweak this to fit my school schedule, while erring on the side of building muscle over losing fat.  Also, this is just for me and this is first week I'm trying it.  Another thing is I don't plan on becoming "carb phobic" like so many others.  I'm not a bikini competitor (mad respect though) so I don't want to eat like one.

My schedule should look something like this

Sunday
-"lower carb before weights
-weights, then protein shake-----lifting heavy as possible w/ proper form
-then post workout meal high carb and protein
-then eating even more at dinner

Monday
-average carb intake with good amout of protein* (will add values later)
-class all day until 5
-high intensity cardio (HIT)
-protein shake
-low carb dinner (ex. lots of lean meat and non-starchy veggie)
*this is a variation of the what the article says, it says low carb day, but I'm going to try and balance that bc I still want to have enough calories for my glutes!

Tuesday
-"lower carb" day
-either optional LIT cardio squeezed bt claaes or rest day

Wednesday
-lONG day at hospital
-rest day

Thursday
-average carbs then LIT
-protein snack (ex. boiled eggs)
-weights (later that day) ----this day i will use lighter weight more reps
-protein shake
-post workout meal (high carbs and protein)
-eat as much as I can (healthy that is)

Friday
-average carb early in the day with adeqyate calories
-HIT
-protein shake
-low carb dinner

Saturday
-average carbs with protein
-weightss----heavy as possible considering my back injury
-protein shake
-eat, eat, eat!!

So I will try this for the next two weeks see what happens!

Losing Weight and Improving Your Booty-Part 2

Walking on an incline is probably the easiest way to lose weight while improving your booty.  I honestly don't think this is the best way, but it's low impact and great for beginners (or just when you are too tired to do anything else).  Although I don't consider myself a beginner, I like to walk on incline especially when I am in a "bulking" phase and don't want to go to hard on my legs. 

The best thing about using a treadmill for incline is you get to adjust the incline.  My advice would be take it to the highest percentage.  You will get the most out of the exercise and also burn a lot of calories! When it becomes too difficult, try bringing down the speed instead of the incline.

If you are trying to lose weight, this is an excellent cardio workout.  Easier than running, but incline walking can definitely be challenging.  Your heart rate to be in the fat  loss zone. 

Why this sheds pounds:

Incline walking is a cardio exercise that gets your heart rate going, and essentially that's all you need to burn calories.

Why this helps shape your booty:

Like I said before, I don't think this exercise is more efficient than stair stepping in shaping the glutes, but it is an easier, more low impact way to make a difference in your body.  This also strength the hamstrings, which in my opinion, adds to the sex appeal of your body.

As with every exercise, you must give your body time to change!

My Before and After Weight Loss Pictures

Although my goals today are to gain more curves, that wasn't always a problem.  I used to weigh 167 lbs and now I am between 130-133 lbs, depending on my diet.  After losing almost 40 lbs, I had lost some of the curve appeal I actually enjoyed.  If you need to loss weight, I suggest losing the excess fat before trying to gain glute mass.  It's easier to lose weight first before attempting to shape your body with weight training.

Fit and Curvy Body Shape

     Most fitness magazines show the same type of "fit-looking" women.

         Some, though, show women who are figure competitors.

                      But my ideal body type is more like this.

I want to have the six pack AND the big, full glutes.  The hard part for some women (who arenot blessed the genetic material to have full, round butt) is to chisel away body fat while keeping  their curvy parts curvy.  It basically comes down to weightlifting and diet, depending on where you are at with your body shape.  For example, women with a body similar to the first picture (average fitness mag cover girl) would have to incorporate more food into her diet.  She would need those extra calories to build up the muscle she is lacking in her lower body.  For someone who needs to lose weight first would need a different weightlifing plan and diet to achieve the same look.  It all comes down to hard work, but more realistically genetics.  But you can change the shape and size of your butt! More to come about diet and exercise to get a bigger butt!