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“How Can I Get Rid Of This?”

I get many questions on the daily about health and fitness.  Being a fitness professional for 13 years, I’ve heard them all.

  • “What’s the best way to eat?”
  • “Which exercises should I be doing?”
  • “How often do I need to workout?”
  • “Why am I the only one not seeing results?”

The list goes on…

These are all valid questions because the food and fitness industry is constantly changing & evolving .  Things we used to believe are considered now unhealthy or ineffective.

This can be completely frustrating!!!

The Food and Fitness Industry is consistently changing and evolving.

The one question though that always creeps in…

  • “How do I get rid of this?”

Now imagine someone pinching and grabbing specific parts on his/her body hoping to find the perfect workout or diet program that will eliminate those excess, stubborn fat areas.

It’s common that most of us want to change certain area of our own bodies. The waist, thighs, buttocks, and arms are typical places where most tend to store excess body fat.

It’s common that most of us want to change certain areas of our own bodies.

Targeting fat loss in one of these areas, also known as “spot reduction”, has been a concept highlighted in the health and fitness world for some time. Basically selling products and fitness programs aimed to help burn fat in those pesky spots.

For example, exercising the lower abdominals, (sometimes referred to as the “kangaroo pouch”) in order to get rid of that stubborn fat is spot reduction.

Spot reduction became very popular , causing many to only focus on those problem areas, rather than exercising their entire body. Leading to some major muscle imbalances.

Yet, overall fat loss, just doesn’t work that way.  Most scientific evidence supports that spot reduction is not effective, and that fat loss tends to be generated from the entire body, and not just only the body part being exercised.

Now I bring in the term, “Targeted Toning.”

This is different from spot reduction. Spot reduction, remember is most likely to be ineffective at burning fat, but targeting troublesome areas by toning the muscle underneath, can have beneficial outcomes.

We can’t choose where our bodies lose fat, but we can choose where we want to look more defined and refined.

Therefore, combining specific toning exercises with cardio workouts, is most efficient in burning fat.

Let me put it this way, toning exercises like crunches define & strengthen the upper abdominals , but doing crunches doesn’t burn many calories. You will gain more strength in your upper abs, but to have that “defined” look, you must lose overall body weight.

Cardio, whole body workouts, and a healthy diet is the proper combination when wanting to see results.

Choosing a fitness program that helps you lose fat and tone/strengthen your entire body is the way to go. 

Here are some best training methods for overall fat reduction:

  • Cardiovascular Exercise: Running, cycling, swimming, elliptical, rowing, etc.
  • HIIT (High Intensity Interval Training): Short periods of intense activity, immediately followed by recovery such as bootcamps, sprinting, boxing, plyometrics/speed/agility.
  • Whole Body Exercises: Compound exercises like burpees, squat & press, lunge & curls, burn more calories leading to more fat loss than spot reduction.
  • Combining Workouts: Combining resistance training and cardio workouts show to be more effective in losing pounds than just aiming for one body part.

Lets also not forget that working out is based only on 20% of your outcome.

Nutrition and a Healthy Diet is a whooping 70%!!!

Remember these lines…

  • “You can’t out train a bad diet.”
  • “Abs are made in the kitchen.”

These are quotes that hold true.

Bottom line:

  • Eat Well.
  • Move Often
  • Lift Something Heavy

Plain and Simple.

I will be blogging on the subject of healthy eating soon, so for now Get Moving!!!

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It’s all in the Glutes!!!

photo of woman doing yoga
Photo by Li Sun on Pexels.com

If you are one of my clients, you may have heard me say this line, “It’s all about the A** (aka Glutes/Butt).”

This decade in the fitness industry has significantly paid more attention to developing strong, firm glute muscles.  The Kardashian Butt Era you may say.

Who doesn’t want a backside that turns heads?

You can do cardio until your legs fall off, but you won’t build a great bum unless you do some weight training.

If you’re not sure which moves or techniques are best for building the perfect booty, this article will have you covered.

Here are the list of the best glute training techniques and exercises you can do.  Incorporate these techniques in your lower-body training regimen and you’ll be blown away by the results. A full set of glutes is in your future!

 

1.  The Squat baby!!!

Of all the tush-friendly exercises to add to your workout routine, the squat should be your top priority. The squat is a great movement for athleticism, flexibility, and can even can improve your cardiovascular system.  Squats essentially activate all areas of your lower body during a contraction.  This includes anterior & the posterior chain, while developing strength in your central nervous system (CNS)

When squatting, focus on getting low and deep.  The deeper you can squat, the more recruitment you will activate & the more time under tension you will utilize.

For the traditional squat, start with your feet shoulder width apart, toes slightly pointed outward and deep breaths before lowering yourself into the rep.

Basic Squat (click on youtube link for video example):

Here are different types of squats to add into your routines:

If you hate squats here are the most effective alternative exercises to “tone” your tush:

 

2.  Deadlifts all day!!!

The benefits of the deadlift are endless.  It is the quintessential weightlifting exercise.  Here are some examples:

  • It increases fat burning
  • Improves posture.
  • More muscles incorporated at once.
  • It’s safe (if performed correctly – have a trainer monitor, if never done before).
  • Improves grip strength.
  • Increases cardiovascular ability.
  • Prevents future injury by increasing the strength of your muscles around critical tendons and ligaments.

When performing a deadlift, bend forward at your hips while keeping your arms and the barbell close to your legs and bring your torso down to a parallel position.  Squeeze your glutes, press through your heels and return your torso to the upright position.

Basic Deadlift –   https://www.youtube.com/watch?v=IiGk8g3e41w

A list of deadlifts to try out:  (if you are new to the deadlift, please have a professional monitor to prevent any risk of injury)

 

3.  Hip Thrust Away!!!

Hip thrust are a great addition to your glute building routine & awesome for activating the upper area of the glutes. They target and stimulate a different part of the glutes over  squats.

Hip Thrust Exercise Benefits:

  • Improves glute strength, shape, and size.
  • Improves glute muscle power.
  • Helps you slay squats and deadlifts.
  • Strengthens the lower back and leg muscles.
  • Improves body posture.
  • Refines leg, ankle, knee, pelvis, and hip movements.

Start sitting with your back facing a padded bench.  Extend your hips & raise them, focus on pushing up your hips with your glutes.  Once your body is parallel in a straight line, slow the contraction down as you lower back down to the ground.  Remember to squeeze your glutes through the contraction.

Basic Hip Thrust –   https://www.youtube.com/watch?v=SEdqd1n0cvg

Here are a variation of hip thrust you can try out:

 

4.  Leg Press (High Feet Position)

In order to activate your glutes on the leg press, you will want to be ensuring a high feet position.  Having your feet higher will force your glutes to take the load. Also with lower feet position, you will be activating your quads.

The great thing about the leg press machine, is you can load up quite a lot of weight and push yourself to new PR’s (personal records) easier.

Focus on breathing throughout the contraction, have your feet at shoulder width apart, and your toes facing slightly outward.  Remember to come down low enough to feel your glutes stretch through the eccentric movement.

Basic Decline Leg Press –   https://www.youtube.com/watch?v=Aq5uxXrXq7c

 

Let’s Wrap This Up!!!

So as you can see, there is no one perfect “toning” exercise, which you need to be following to grow your glutes.  It takes variety of techniques to form and build a nice perky booty.  The most things to remember are:

  • Forget light weights & focus on the basics with proper form & correct resistance.
  • Utilize advanced training variables.
  • Be consistent week in, and week out.
  • Push yourself harder each week, strive for progress.
  • Slow down the eccentric contraction to force muscle hypertrophy.

 

 

 

 

 

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How to set up your weekly workout schedule

If you incorporate working out into your weekly schedule, you can build muscle and burn fat more quickly than you think.

But don’t be too overwhelmed with having to do the perfect workout.

Shooting for perfection in your weekly workout schedule, can cause you to procrastinate going to the gym.

It can be too mentally draining to get everything done perfectly.

If your number one goal is to improve your body composition, building muscle while keeping fat off is what you should aim for.

When conversing with members at Midtown, two of the main issues they face when scheduling their workout time is:

  1. Not knowing if they should be doing more weights or cardio.
  2. Not knowing what exercises they should be doing.

How to set up your weekly workout schedule:

Here I’ll show you how I set up my weekly workout schedule for my clients.

This includes both weights and cardio.

If you want to change your body composition, then burning fat alone is not all that your focus should be on.

Only focusing on cardio is a direct route to getting a skinny fat body.

Combining both cardio and weightlifting is the most effective way in changing your body’s structure.

  • To burn fat you do Cardio.
  • To build muscle you lift Weights.

When you consider looking at two females with the exact same mass, but one is carrying 10 lbs more muscle, the female with more muscle will have less body fat.

This is crucial that adding muscle is important in changing a woman’s physique.

Your goal with cardio is to just do enough to get results you’re looking for and no more than that. Doing too much cardio, can ruin your journey because it delays muscle gains.

Depending on how often you can get to the gym, here are some different ways to set your weekly split.

4 days a week workout:

  • Monday –  (Weights)/Chest, Triceps, Abs
  • Tuesday – (Weights)/Legs, Shoulders + HIIT Cardio (20-25 min) or Steady State Cardio (30 min most post weights)
  • Wednesday – Off Day
  • Thursday – (Weights)/Back, Biceps, Abs
  • Friday – (Weights)/Glutes, Abs + HIIT Cardio (20-25 min)
  • Saturday – Steady State Cardio (if needed for more fat loss) (30-45 min) or YOGA
  • Sunday – Off Day

3 days a week workout:

  • Monday – (Weights)/Chest, Triceps, Abs
  • Tuesday – Steady State Cardio (30-45 minutes) or HIIT Cardio (30 minutes)
  • Wednesday – (Weights)/Legs, Glutes, Shoulders
  • Thursday – Off Day
  • Friday – (Weights)/Back, Biceps, Abs
  • Saturday – Steady State Cardio (if needed for more fat loss)(30-45 min) or YOGA
  • Sunday – Off Day

2 days a week workout:

  • Monday – (Weights)/Total Body
  • Tuesday – Steady State Cardio (30-45 minutes) or HIIT Cardio (30 minutes)
  • Wednesday – Off Day
  • Thursday – (Weights)/Total Body
  • Friday – Steady State Cardio (30-45 minutes) or HIIT Cardio (30 minutes)
  • Saturday – YOGA or Steady State Cardio (30 minutes) (if needed for more fat loss)
  • Sunday – Off Day

My highest recommendation is to go no less than two days of weights, and no more than 3 days of cardio. (This also depends on how much fat you need to lose)

Another important factor in seeing results with this workout structure is Consistency!!!

You must remember your fitness journey is like running a marathon, not running sprints!!!

It takes time and effort plus good nutrition to start seeing the results on the scale.

With consistency, discipline & a positive outlook, anything can be achieved. Hang in there, and get it Made!!! – TNT TightNTone