Monthly Archives: June 2015

Proper Lunge Form!

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Above is the proper form for lunge, you may ask why is this important? Well for many reasons, but the 2 main reasons are to prevent injury and secondly to maximize your workout. If you’re not doing proper form then chances are you aren’t maximizing your workout.

Protein Post Wokout is Important!

Protein immediately following your weight lifting workouts is very imporant. Right after you tear down your muscles, they need protein to rebuild and replinshish themselfs so that they can grow and be stronger. Before workout healthy carbs are crucial, but after workout it’s important to focus on getting your protein needs met for your muscles.

How to build a sexy booty?

How to Build Your Booty (How to Build a Better Booty)

Of all the muscle groups, the booty deserves to be made a top priority. Besides the fact that a well-toned, derriere turns heads, a strong butt also protects your lower back from injury, makes you stronger and day to day activities, including working out, a lot safer. That said building a firm, strong, booty doesn’t happen accidentally. It takes work, but the payoff it fantastic.

First, a Little Something about the Booty The booty is made up of three primary muscles – the Gluteus minimus which is the glute muscle, located under the gluteus medius; the Gluteus medius, located close to the outside of the pelvis; Gluteus maximus, the biggest muscle in the human body. The gluteus maximus is made up of a combination of two main components:

Fast Twitch Muscle Fibers These are rapid firing muscle fibers that are utilized for bursts of power or speed.

Slow twitch muscle fibers These muscle fibers act as the booty’s workhorses during aerobic exercises. Varied studies have shown that the glutei medius and glutei minimus are primarily comprised of slow twitch muscles.

Build Your Booty Exercises

1. Strength training with both high load/low reps, including heavy weight squats that will work your fast twitch muscles. 2. Low load/high reps and endurance exercise routines that including stair climbing and running, working the slow twitch muscles. 3. The glute bridge which is a great yoga style exercise that not only helps build a better booty, but improves core stabilization and helps prevent lower back pain, since the lumbar spine is stabilized during the lower body extension, reducing lower back strain. To perform the glute bridge, lay on the floor with your knees bent, feet flat on the floor. Next, squeeze your glutes as you raise your pelvis up off of the floor, high enough to establish a straight line between the knees, hips and shoulders.

Healthy Living; Good Nutrition and Exercise = A beautiful booty Building your booty isn’t just about building muscle. One of the biggest considerations when it comes to your butt’s appearance is influenced by the fat that’s layered over the glutes you’re working so hard on defining. One of your primary goals when it comes to have a great butt is to burn fat while you work on your hard earned muscle. This is especially the case with female’s who accumulate adipose tissue in their posteriors. While the muscles are shaped like men’s, they differ in orientation because pelvis marginally wider. If there’s extra fat obscuring your behind’s hidden beauty, the best thing you can do to uncover its “best side” is to adhere to a healthy diet (approx. 1500 calories a day) and include regular cardio exercises every day (or at least most days) to burn fat.

The combination of a healthy diet, toning and cardio will ensure that you get the best booty you can have and that should be your goal. Get away from the “I want her booty” mindset. Instead, work with your own structure and maximize what you have. That’s something anybody who is willing to get off their booty and move it can do.photo for blog

Lifting weights helps keep the fat off!

photo for dubs 9Lifting weights may be the best way to control belly fat as you age in life.Data from healthy men culled over 12 years, showed that those who spent 20 minutes a day weight training added less girth to their waistline than those who spent the same amount of time doing aerobic exercise, yard work or stair climbing.

Source Harvard school of public health/ Obesity

What to eat and when before a workout?

Before you begin your workout, you want to make sure you have enough energy to help you start and finish your workout. You should be looking for carbs that will supply you the energy you need to complete your workout. I recommend going with one serving of fruit either the fruit it self, or in liquid form like a juice. 15-30 minutes before your workout will give you enough time to digest and process the food for your workout.

How long should I be in the gym for?

As long as you want would be the open answer to that. But to get an effective workout, I recommend 45 minutes- 1 hour max. Sometimes just 30 minute workouts are enough if you are just working 1 or 2 muscle groups, or just going in for quick cardio like stair master or spirints. Too much time in the gym means you’re ethier taking too long on your breaks or you’re over working your body.

Every workout is Improvement!

Every workout you do, is improvement no matter what anybody says. “oh you didn’t give it 100″ it doesn’t matter, if you’re working out then you have challeged yourself for the day. Again we will have good workouts, and some where we don’t have much energy but as long as you’re consistently getting your workouts in then you are improving. Consistency is key!

Workout when you feel like it, and workout when you don’t feel like it!

Push! Unless you’re sick or hurt bad then you need to be at the gym. If you’re tired then have some good carbs (fruits, rice, sweet potatoes or oatmeal, ) and jump on the treadmill for 3-5 minutes and get that heart rate up so you can workout!