We donâ€™t use magic pills or tell you to stop eating, we educate you through meal plans, group support and challenges so that you know how to gain that perfect body and maintain it
Booty, booty, booty, booty rockinâ€™ everywhere.
People are obsessed with their butts and achieving that perfect ass. The fact is that most people know what they have to do in order to get one, but they are not willing to put in the effort and time to attain it.
Perfect asses do not just happen overnight nor do they grow on trees (geez, if only!).
You have heard the same damn thing over and over: Squats, Lunges, Burpees-OH MY!
Well, there is a reason for that: THEY FREAKING WORK!
Here are 10 of the best exercises to set your glutes on fire and start the process of building up your badonkadonk:
- Plant your feet flat on the ground, about shoulder-width apart.
- Point your feet slightly outward, not straight ahead.
- Never let your knees extend beyond your toes.
- Look straight ahead. Bend at your knees as if you were going to sit back in a chair, keeping your heels on the floor.
- Pull in your abs, and keep your lower back in a near neutral position (a slightly arched back might be unavoidable).
- Tighten your whole body when you perform the squat.
- Lower yourself. In a controlled manner slowly lower yourself down and back so that your upper legs are nearly parallel with the floor. Extend your arms for balance.
- Keep the upper body tight at all times.
- Stand with feet slightly wider than shoulder-width apart with toes turned out, holding lighter dumbbells vertically in front of thighs.
- KeepingÂ absÂ tight and torso tall, bend knees 90 degrees; keep knees aligned between second and third toes and weight in heels.
- Press back toÂ start; squeeze your glutes.
- Get on all fours on mat (hands under shoulders, knees under hips).
- Keeping right knee bent 90 degrees, flex right foot and lift knee to hip level.
- Lower knee without touching floor; lift again.
- Switch legs; repeat.
1. Place your body on an all-fours position. Elbows should be slightly bent.
2. Back should be parallel to the ground, not arched or swayed downward.
3. Keeping the kneeling position raise left leg out to the side, parallel to the ground. Maintain for aÂ second and slowly return to the initial position.
4. Repeat movement with same leg until set is finished. Repeat the exercise using the right leg.
- Begin in a standing position. Your feet should be shoulder-width apart. Now, lower your body into a squatting position, placing your hands on the floor in front of you.
- Kick your feet back so that you are in push-up position. Keep your hands firmly on the ground to support your body.
- Lower your chest to do a push-up. Bring your chest back up.
- Kick your feet back to their original position. Stand up, and then jump into the air while clapping your arms overhead.
- Stand with your feet set about twice shoulder width apart, your feet facing straight ahead.
- Clasp your hands in front your chest.
- Shift your weight over to your right leg as you push your hips backward and lower your body by dropping your hips and bending your knees.
- Your lower right leg should remain nearly perpendicular to the floor.
- Your left foot should remain flat on the floor.
- Without raising yourself back up to a standing position, reverse the movement to the left. Alternate back and forth.
- To prepare for the split jump, stand with one foot forward and the other foot back in a lunge position.
- Bend your knees slightly. Position your arms in front of your chest, elbows bent and hands in fists and touching.
- Jump up, swinging the back leg forward and the front leg to the back.
- Land with bent knees and come down into a full lunge so your back knee almost touches the floor.
- You may be tempted to lean forward as you do this move, but try to keep yourself as upright as possible.
- Once youâ€™ve landed, immediately jump up again and alternate legs.
- Stand with feet hip-width apart, arms by sides.
- Hop to right, landing on right foot while sweeping left foot diagonally behind right leg and swinging left arm across body and right arm behind back.
- Jump to left, switching legs and arms to complete 1 rep.
- Lie faceup on the floor with your knees bent and your feet flat on the floor.
- Raise your hips so your body forms as straight line from your shoulders to your knees.
- Pause in the up position, then lower your body back to the starting position.
- StandÂ with feet hip-width apart, arms by sides, elbows bent.
- Lunge forward with left leg while swinging right arm forward and left arm back.
- This completes one rep. Alternate sides.
Take a pass on that second drink. When you drink alcohol, you burn less fat, and you do so more slowly than usual, because the alcohol is used as fuel instead. If you were to drink the equivalent of 2 martinis, you can slow your bodyâ€™s fat burning ability by 73%
Include protein with every meal. You body requires protein to maintain lean muscle. Protein can help increase post meal calorie burn by as much as 35%.Â Add a serving, like 85 gramsÂ of lean meat, 2 tablespoons of nuts, or 225 gramsÂ of low-fat yogurt, to every meal and snack.
Coffee drinkers, rejoice! Caffeine is a central nervous system stimulant so your daily coffee boost your metabolism 5Â to 8%â€”about 98 to 174 calories a day. One Japanese study found that a cup of brewed tea can raise your metabolism by 12 %. It is believed that theÂ antioxidant catechins in tea provide are what causes this boost.
Chances are, your weight loss woes are NOT a result of eating too much. In fact, youâ€™re likely eating below your BMR and not getting enough nutrition to support your activity levels.
Eating fewer and fewer calories does not result in better weight loss. When your body senses an energy deficit it slows its metabolism by reducing the output of important hormones.
Keep your energy deficit small and your body will feel safe letting go of stored energy reserves (body fat). Create too large of one and your body will compensate by shutting down the fat loss process.
This leads to a negative feedback cycle of lower calories causing a slower metabolism, which results in you needing fewer and fewer calories to achieve the same fat loss effects. Eventually, youâ€™re eating 1200 calories or less and your weight wonâ€™t budge.
If youâ€™re one of those people who barely eats anything and still canâ€™t lose weight, and the thought of raising your calories even the slightest sends you into a panic, the following tips are for you.
Keep Close Track of Your Calories
If you arenâ€™t already doing so, youâ€™re going to want to track your calorie intake to a â€śTâ€ť. Donâ€™t let any food get eaten without being logged. This is going to be an extremely important step towards staying in control while you get over your fear of eating more.
Do It Slowly
To keep your weight gain in check, you must increase your calories in small but incremental steps. If you go from 1200 calories per day to 1800, your metabolism is not going to have a chance to adapt, and you will gain unwanted body fat.
Your goal is going to be to increase your calories by 50-100 per day a week at a time. So, if youâ€™re eating 1200 now, this week you are going to eat 1250. Next week youâ€™ll eat 1300.
Over the course of 12 weeks you will have increased your calories by 600 per day without any negative changes to your body composition. You will feel better, have more energy, and will be getting in more nutrition to support your goals.
Prepare Yourself for Weight (Not Fat Gain)
Now, you absolutely must differentiate between weight and fat during this process. While weight gain is possible, it doesnâ€™t always happen. Regardless, you have to ignore it. Why?
Because weight is not fat. If you are strength training and eating below maintenance calories, it is close to impossible to gain fat.
The weight you do gain (if any) is a function of intracellular water retention from extra fuel inside your muscles in the form of muscle glycogen. This is good weight and will help you with your goals.
It does not make you fatter. It does not make you look bigger. It makes you look fitter and gives you energy to power through intense workouts. Welcome it with open arms.
Measure Your Non-Scale Progress
To ensure youâ€™re on the right track, you have to measure your progress, and the scale just isnâ€™t going to get it done. This is because the scale measures weight, which is close to meaningless for our purposes.
We want to know whatâ€™s going on with our body fat, and the scale wonâ€™t measure that. To do that we need to measure it with body fat calipers. And if you donâ€™t have access to body calipers then measure your body with a measuring tape its not as accurate but is way better then relying on a scale
If you donâ€™t have those, take a tape measure and measure the circumference of your legs, hips, waist, chest, and arms. Then, go and take a progress picture.
Youâ€™ll want these measurements, as they will keep your head screwed on right when the scale is playing tricks on you. Remember, weight is not fat, and fat gain is non-existent in a calorie deficit if youâ€™re exercising.
You Now Have a Primed Metabolism
This is the moment youâ€™ve been working for. This methodical increase in calories has gotten you to a point where your metabolism is running at 100% efficiency.
It now takes the calories you consume and throws them on the fire to be burned. Your new higher calorie intake also brings with it more vitamins, minerals, and antioxidants to fully optimize the functioning of your bodyâ€™s fat loss system.
Youâ€™re no longer hungry all the time and the added energy is pushing you to new records with your workouts. The best part is you are about to lose weight eating more calories than you ever have before.
Reverse the process and start decreasing your calories by 50 per day for a week at a time. If you made it all the way up to 1800, then lower it to 1750/day for the first week. Watch as your body starts shedding body fat like itâ€™s going out of style.
Go through this process just once and youâ€™ll be a believer. Thereâ€™s no need to fear eating more food. Food is nutrition. Food is health. Food will help you reach your fat loss goals
– See more at: http://www.theperfectdiet.co.za/how-eating-too-few-calories-affects-your-weight-loss-and-how-to-loose-fat/#sthash.ZsvS5Kii.dpuf
So you’ve received yourÂ meal plan and penciled in a daily walk on your calendar. Now it’s time to get your mind ready, which is just as important as throwing out all the junk food in your pantry.
ANNOUNCE YOUR PLAN TO AT LEAST THREE PEOPLE.Saying out loud that you’re planning to lose weight reinforces that you’re committed to change, and it keeps you more accountable. Tell the few people closest to youâ€”and, if you’re comfortable, spread the word even further. Start toÂ blog your progression Facebook.
BE READY TO SAY NO. The best-laid healthy-living plans often fall by the wayside because you feel guilty about turning down invites or plans. So prepare your response in advance: “I would love to , but I’m really trying to make the time to get healthy, so I’m exercising instead. Thanks for the offerâ€”and for your understanding!”
PUT YOUR WEIGHT LOSS PAST TO REST…LITERALLY. Saying goodbye to past failures in a concrete way can help you focus on succeeding this time. Jot down a list of the reasons you didn’t lose weight in the past, then tear it up and toss it in the trash or bury it in your backyard.
START YOUR DIET ON SUNDAY. Research finds that this guarantees the biggest weight loss success. The worst day to start? Tuesday.
EAT EVERY 4 HOURS TO KEEP YOUR APPETITE IN CHECK. Wait too long between meals and you’ll end up hungrier and more likely to overeat.
KEEP HEALTHY MUNCHIES IN YOUR GLOVE COMPARTMENT. Try a granola bar, a single-serving bag of whole-wheat pretzels or a 1-oz bag of nuts.
It’s true that many people either gain a little weight or don’t see any change on the scale for as long as 4-6 weeks after making a significant change in their level of exercise. This is often explained as “gaining muscle while losing fat” but that isn’t quite accurate. This extra weight is usually water.
When you start doing more exercise, your body begins storing more fuel in your muscle cells, where it can be used easily and quickly to fuel your workouts. The process of converting glucose (carbohydrates) into fuel that your muscles actually store and use (glycogen) requires three molecules of water for every molecule of glucose. As your muscles are building up glycogen stores, your body has to retain extra water for this purpose. That’s what causes most of the initial weight gain or lack of weight loss. This is a good thing–not something to worry about.
However, despite what the scale says, you are actually burning fat during this time. The extra water retention will stop once your body has adjusted to its new activity level. At that point, the scale should start moving down. You’ll end up with less fat, and muscles that can handle a larger amount of work.
When most people start dieting, they slash their calories and add a large amount of exercise to their daily routine. Thatâ€™s fine, but they usually cut their calories way too low. Add in the extra exercise, and all of a sudden you have an extreme calorie deficit/shortage that is working against you.
Not eating enough calories causes many metabolic changes. Your body is a smart machine and senses a large decrease in dietary energy. Your large calorie deficit/shortage might work for a few days or even a week or 2 , but eventually your body will wake up and sound alarms that it needs to conserve energy.
It doesn’t want to just waste away. It needs that energy energy (fat) to survive. So, what does your body do when it senses prolonged energy restriction? (Not eating enough caloriesâ€¦)
- Slows down thyroid production â€“ Your thyroid is responsible for fat, carbohydrate, and protein metabolism, among other things. Your body has the ability to slow down thyroid output in an effort to maintain energy balance .
- Decreases muscle mass â€“ Muscle is highly calorie intensive to maintain. In a prolonged extreme calorie deficit, it is one of the first things that your body looks to get rid of. Your body needs the fat, wants the fat, and the muscle can be spared. It breaks down the muscle tissue and uses it for energy.
- Lowers testosterone levels â€“ An important hormone for both men and women, testosterone is just one of many hormones that are affected with severe calorie restriction . Testosterone is anabolic to muscle tissue. Without it, it becomes that much harder to maintain, let alone put on muscle mass.
- Decreases leptin levels â€“ Leptin is one of many energy regulating hormones. More importantly, itâ€™s a â€śhungerâ€ť hormone that tells you whether to eat or not. High leptin levels signal that itâ€™s OK to stop eating, while low leptin levels are a signal to eat more energy. Because of this, Leptin levels decrease in calorie restricted environments .
- Decreases energy levels â€“ There are many physical actions your body takes when youâ€™re not eating enough calories, but there are also some mental ones. Neurotransmitter production is limited, which can lead to a lack of motivation. Itâ€™s your bodyâ€™s way of telling you to â€śslow downâ€ť â€“ conserve your energy.
So its one of those days again, you know the ones? You hit that snooze button way to many times and you are late and not ready to hit the gym. Instead of cancelling that gym session do these 4Â body weight exercisesâ€”namely squats, planks, chair dips and push-ups.Â These four moves give you a full-body toning and strength session in just a few minutes.
To sneak in one set of all of these exercises would only take you about 5 minutes. To build muscle and burn calories, try to do Â three 5-minute mini workouts with these moves in one day. All in all, youâ€™re only working out for 15 minutes.
Start with 1 set of 8 to 15 reps of each move and gradually build to 2 or 3 sets (if your a newbie to the exercise routine ).
- Chair Dips –Â Great for toning your triceps and core
- Push-ups –Â Great for toning your chest, shoulders, triceps, back, hips, and abs
- Squats –Â Great for toning your glutes, hamstrings and quads
- Plank –Â Great for toning your abs, back, chest, forearms and shoulders