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

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 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.