Good Morning!

 

 I woke sore and satisfied.  I'm still not doing my entire workout for building glutes because of my back injury.  It feels a lot better, but until I get my core strength majorly improved  those will be avoided (mainly deadlifts and heavy squats)

The workout:

deep step ups

walking lunges until failure
side lunges with bar
4x10 deep step ups

walking lunges until failure
3x10 plie squats

2x10 each leg hip hyperextension
walking lunges until faiure
3x10 hip thrust with bar

then-> 10 minutes of hill sprints



Remember! I used light weights, but you must continue lift heavier and heavier weight to make real gains + surplus of calories.  I can tell a slight difference in growth, but I changes in shape and it's becoming firmer.

Glute Workout After Low Injury

Back pain is not something I'm unfamilar with.  I've been told I have a degenerative spinal disease which sounds like what everybody would have as the aging process goes on...but maybe mine just started earlier. 

Last week I hurt my back during an glute workout when I went up on the weight.  I thought it was just a little issue and continued workout for the next couple of days.  When the pain didn't subside, I played it smart.  I'm going to be nurse so I need my back! I've been resting for 3 or 4  days.

So I'm going to take it easy for my 1st glute/leg workout tomorrow.

The plan

 1) going naked-naked squats, naked lunges, hip hyperextensions because weights can aggrevate my lower back.  I don't particularly enjoy this because this is hindering my muscle growth, but better safe than sorry.  I don't want hinder growth in the long term.
2) core exercises-I need to work on strengthing the core strength I've lost over the holidays.  Lack of core strenth+increase in weights is just asking for a back injury
3) single leg workouts-single leg squats, lunges, split squats, bulgarian lunges, skater squats, single leg deadlifts. 

This will be my first glute workout of the week and I'm hoping to be able to put the weights back in by Thursday, if not then Saturday..we will see!

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!

Tips for Getting a Bigger Butt

1.) Eat more calories. ( but not from junk, you'll just get fat)
2.) Have workouts specifically for glute training.
3.) Train glutes twice a week if possible,
4.) Allow a day or two for recovery.
5.) Use progressive overload.  (adding more weight as time goes on)
6.) SQUEEZE! I can't stress how important is to make mental connections with you glutes with every rep.
7.) Practice contracting glutes during free time.
8.) Drink protein shakes, if possible in the morning, but DEFINITELY after working out when you muscles need it the most.
9.) Push yourself to go further with glute workouts.
10.) Lose weight first, the smaller your stomach is the bigger your butt will look.
11.) Stretch! Stretch muscle fascia will aid in the growth of muscles.
12.) Avoid long distance running.
13.) Do all cardio on a incline. (sprinting, walking, etc)

Eating for a Bigger Butt

The diet for bigger glutes is the same as any muscle building regimen.
"Bulking" up your muscles requires eating more calories than you burn. You don't want to eat a diet full of extra junk calories, stick to protein sources, whole grain carbohydrates, legumes, vegetables including non starchy varities, and fruits. 

You can add between 200-300 extra calories per day.  Everybody is different so gauge it after several to weeks, take notice of changes in measurement.  You might need to increase that amount if you are still burning too many calories to add extra muscles. Be care with this as after I lost of the weight I wanted and started focusing on bulking up my muscles, the extra wiggle room in my diet led to cravings.  Long story short, I gained 10 lbs of FAT! ( Granted there were some other things, such as a 3 week vacay without a gym that led to my demise)  This is why I must STRESS eating clean even though you can eat more.

Also to get a bigger booty you must be weight training with progressive overload to encourage your muscle fibers to grow.  Check out my butt building workout for ideas on which exercises to do.

Pumped Glutes After Workout

These are my measurement directly before my butt building strength training workout (exercises listed in my last post).  I gained at 1/2 inch "pump" after my workout. 
So what is muscle "pump"?                    

It's that tight, full feeling you get after training muscles.  Blood is pumped to your muscles to give your cells the energy

they need to fuel your workout.  The pump is the blood and other products pooled in your muscles.  Muscle pump is a good indicator you've effectively targeted that body area and with proper diet should experience muscle growth over time.  To get that muscle growth you need to be progressively moving up with weights and doing the right exercises to target those muscles.

Bigger Booty Workout

Today was my first day in over month getting back to doing (almost) FULL strength training glute workout.  It took about 45 minutes and I burned 334 calories (according to my MIO watch)
REMEMBER to effectively target the glutes you need to SQUEEZE with every exercise, if you glutes are not becoming tight and you are using adequate resistance, chances are your quads or hamstrings are taking over for your glutes. Also, if you are a beginner start with light weights or do them naked (without weights!)

Butt Building Workout

1.) Deep squats [w/45 lb Olympic bar]
3 sets of 12
2.) Sumo deadlifts [45lbs]
3 sets of 12
3.) Sumo squats [95lbs on Smith machine]
3 sets of 10
4.) Hip thrust [with 95lbs O. bar']
2 sets of 10, 1 set of 8**did this until failure
5.) Hip hyperextension [5lbs on cable machine]
3 sets of 12 on each leg
6.) Hip bridge [95 lb O. bar]
1 set of 10**couldn't do anymore!
7.) Single leg stiffed leg deadlifts
2 sets of 10 on each leg

7 Tips to Gain (or Regain) Motivation to Workout and Eat Right

I have been trying to regain the motivation for a healthy lifestyle since coming back from 3 weeks of vacation (little exercise) and it hasn't really jumped off liked i'd hoped. It's been a month and the cellulite, loose skin, and overall puffy look of my body is getting to me.  Also, I feel sluggish and winded when I do  make it to the gym. 

I have a new client so I really think this will help to refocus. Yes, even personal trainers fall off the wagon sometimes. Here are some ways to get motivated.

1. Read before and after journeys/pictures.  Reinstating the fact that you can have the body of your dreams can help you focus on setting goals and getting them accomplished. I like to see the transformations on bodybuilding.com

http://www.bodybuilding.com/fun/trans.htm

2. Enlist a friend! This is usually one of the first ideas people have when starting or restarting working out.  While I do think friends can help keep you motivated, you MUST keep in mind your needs and goals because you don't want an unmotivated friend holding you back from making it to the gym or eating an order of large fries right in front you.  Try your local classifieds or google "workout partners" there are websites tailored for finding people with similar interests.

Craigslist.org

3. Grab a the newest issue of your favorite fitness magazine, or even better subscribe! Having a monthly issue delivered to house is a good idea if you'd like a constant reminder.  Fitness based magazines can be really similar, but some of my favorites are Oxygen Magazine and Women's Health.  I find these are better for those a little more "advanced" and offer more in-depth information than some mags.

http://www.oxygenmag.com/
http://www.womenshealthmag.com/

4.  Take full length picture of your body in a swimsuit.  Take detailed notes of things you would like to change.  Then come up with a plan to make those things happen.  I'll go ahead and post these private(embarrasing) photos for example.

I am about 6 lbs overweight, I will be about 130 lbs (my pre-France body) when I lose those extra lbs. In my opinion, my  butt looks flatter that normal in those shorts, but even with that I need to get my booty right!!  These too tight shorts used to fit :(......MOTIVATION!!

5. Learn new recipes. Healthy eating can still be delicious.  Learning to make new types of cuisine can help propel you start making better decisions all around.  My new favorite recipe is oven fried chicken with homemade breadcrumbs.

6. Make a new workout routine.  Get excited about something!  Figure a routine around a certain goal and do it a few times a week.  For me, its working on improving my butt while burning enough calories to get this extra weight off.  Whether is your stomach, legs, or any other body part you can create a new routine to reach your goals.

7. Make small changes.  Stop eating processed snacks.  Add a new veggie to your repetoire.  Swith from white to wheat, eggs to egg whites.  Try to incoporate small changes into your everyday life.  Focus on these until they become routine.  Changes are more likely to stick when they are taken in small doses.

Back in the Gym After a Month Off

Finally! Today was my first day back in the gym in a little over a month.  I pretty much took it easy and focused on form and and balance, instead of lifting heavy weights.  I could definitely tell my balance was off, my muscles were weaker, and I don't have as strong "mind-muscle" connection with my glutes as I have previously had.  My workout consisted of:

1) lunge variations
2) squat variations
3) hip hyperextension exercises
4) a few inclined sprints
5) lower body stretching

I only spent about 30 minutes in gym, I plan on working back up to the 45-60 min routine I was doing before I went to France.

Bad news: My legs are so loose! I definitely see a difference in cellulite, especially on the back of my legs and my entire leg in general is loose.  There are skin folds (I previously couldn't grab) that are easy to squeeze lol.

Good news: All problem areas can definitely be improved.  If your legs look like this or even with more fat, YOU CAN GREATLY IMPROVE THE SHAPE AND LOOK OF YOUR BODY!! With hard work and fixing my rather inconsistent diet, my legs will return to their former tightness in about a month or so (this is the plan, but I MUST follow a strict schedule and eat HEALTHY)

Also in other good news, I had a 1/2 inch "pump" in my glutes and I could see a definite change in them after my workout, that's motivation!

And Part 3 of "Losing Weight and Improving Your Booty coming soon.

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!

Losing Weight and Improving Booty-Part 1

Part 1: Using Stairs to Shed Fat and Shape Your Butt

 Note: This exercise is intended for those who wish to lose weight while improving the look of their glutes, if you wish to pack on glute mass this is not for you.

Climbing stair is a great way to get your heart rate pumping and shedding pounds.  Using correct technique, you can also help get your glutes into shape. 

Correct Techniques

1. Step with heel FIRST onto the step.  This is crucial if you want to target your glutes and not just other leg muscles.

2. Skip a step in between.  This allows for your thigh to be more parallel to the ground and in turn reaches deeper in to glutes.

3. Mind to muscle connection.  Each time you step up literally think about using your glues and SQUEEZE.

Why this sheds pounds:

In a 10 minute walk, I burn around 50 calories

In ten minutes of stair climbing, I burn about 100 calories

That's a 50% increase in the amount of calories burned!

(Based on heart rate monitor and being 132 lbs, if you weigh more you'll burn more calories)

Why this helps shape your booty:

The action of hip and knee joints is extension, this type of movement uses your leg and glutes muscles to propel you not only forward (as in walking) but also upward.  The more you can make the connection with your glutes and the deeper you can sink with the leading leg, the deeper you will reach your butt muscles.

Beginners: start with walking up the stair focusing on squeezing the glutes and descend back down the stairs quickly (but safely!) to keep heart rate up. 

Intermediate to Advanced: Change it up! Step out wider, move faster, add in leg lifts, change up descending patterns.

Losing Weight While Improving Your Booty

For the most part, when trying to change your body you are either:
1: losing fat
2: building muscle

While you can do both of these together, one will be limited by your diet.  To lose weight: Calories consumed must be LESS THAN calories expended
To gain (serious) muscle: Calories consumed must be MORE than calories expended.

If you do need to lose weight, but you would like to reshape, tighten, or lift your booty, you can work on this while losing weight.  The most important thing  is to reach your goal weight and then if you still need mass in your glutes, begin a muscle building routine.

I'm going to post a 3 part series on 3 different cardio exercises that can help you lose weight and improve your booty.

3 weeks without lifting weights

I've spent the last three weeks on a trip to France.  I had no access to a gym and I was a little concerned about losing muscle in my glutes.  I tried to salvage my gluteals buy doing body weight exercises (hip thrusts, squats, lunges) and also by taking advantage on the hills in the French countryside.  I also did not count calories, but I did try eat as much protein as I could.  Before I left I was on a little junk food binge and had gained about 7lbs in pure fat, thank goodness I lost this while I was there.  Question is: did I also lose muscle? Yes, unfortunately I can see the loseness in my thighs and butt. But, on the bright side, I didn't lose inches on my butt.  Here are my measurements before and after my trip.

May 18, 2012              July 7, 2012

Waist-26 in                 Waist-25.5 in

Thighs                         Thighs

  upper-22.5                    upper-22.5

  middle-21                     middle-21.5

  lower-18.5                     lower-19.5

Butt-36.5                     Butt-36.5

I lost around my stomach, but my thighs are slightly larger, something I do not want.  My fitness goals for the next month are slightly different than before.  Instead of gaining more muscle mass in my glutes, I am going to try and maintain their size, while cutting down fat on the rest of my body.  The difficult part about that is I am going to be moving around and staying in hotels.  So, I'll write another post on staying in shape or losing weight while traveling.  Feel free to leave any questions or comments!

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!