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THE BOOTY BUILDER
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CONTENTS BOOTY BUILDER Introduction . . . . . . . . . . . . . . . . . . . . . . . . . . 1 Introduction
Here Are 5 Top Tips To Stop Smoking . Smoking . . . . 15
Meet Your Butt Butt . . . . . . . . . . . . . . . . . . . . . . . . 2
Cellulite And Aging Aging . . . . . . . . . . . . . . . . . 16
The Gluteals Group Group . . . . . . . . . . . . . . . . . . 3
Exercise Fights Fat Fat . . . . . . . . . . . . . . . . . 17
Smaller Muscles Muscles . . . . . . . . . . . . . . . . . . . . 4
Super Skin Savers Savers . . . . . . . . . . . . . . . . . . 18
These Glutes Are Made For Walking Walking . . . . . . 5
Butt Kicking Cardio Cardio . . . . . . . . . . . . . . . . . . . . 19
Creating Your Unique Butt . Butt . . . . . . . . . . . . . . . . 6
Your Cardio Game Plan Plan . . . . . . . . . . . . . . 20
Your Genetic Limitations Limitations . . . . . . . . . . . . . . 6
Working Your Butt Off Off . . . . . . . . . . . . . . . . . . 25
Vital Muscle Muscle . . . . . . . . . . . . . . . . . . . . . . . 7
Glute Activation Circuit Circuit . . . . . . . . . . . . . . 26
Kiss My Butt, Cellulite Cellulite.. . . . . . . . . . . . . . . . . . . 9
Body Weight Circuit . Circuit . . . . . . . . . . . . . . . . . 28
Skin: Under The Surface Surface . . . . . . . . . . . . . 11
The Butt Resistance Workout Workout . . . . . . . . . . 32
A Dozen Foods To To Beat Cellulite Cellulite . . . . . . . . 13
Keeping Your Glutes Guessing . Guessing . . . . . . . . . 39
Lifestyle Factors Affecting A ffecting Cellulite Cellulite . . . . 14
The Butt Stops Here! Here! . . . . . . . . . . . . . . . . . . . 43
FITNESS PROGRAMS Overview . . . . . . . . . . . . . . . . . . . . . . . . . . . 44 Overview
Big Arms Arms . . . . . . . . . . . . . . . . . . . . . . . . . . . . 50
Fat Loss Extreme Extreme . . . . . . . . . . . . . . . . . . . . . 45
6-Pack Shred Shred . . . . . . . . . . . . . . . . . . . . . . . . 51
90 Day Clean Bulk . . . . . . . . . . . . . . . . . . . . 46
Booty Builder Builder . . . . . . . . . . . . . . . . . . . . . . . . 52
Ripped In 90 Days Days . . . . . . . . . . . . . . . . . . . . . 47
30 Day Challenge Challenge . . . . . . . . . . . . . . . . . . . . . 53
Toned In 90 Days Days . . . . . . . . . . . . . . . . . . . . . 48
Recipe Guide Guide . . . . . . . . . . . . . . . . . . . . . . . . . 54
Custom Plan Plan . . . . . . . . . . . . . . . . . . . . . . . . . 49
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INTRODUCTION We hardly ever see it, but that doesn’t stop us from obsessing over it. We constantly worry that it’s too flat, too fat, too droopy, too jelly-like or just too nonexistent. Yes, we are living in a world that is butt crazy. Yet with all the focus on creating the ultimate butt look, most people lose sight of the fact that the muscles that constitute your behind are the largest and strongest in your entire body. They are not just there to make you look hot. They are extremely functional. A strong butt is, in fact, fac t, the key to a strong body. Butt talk, talk , then, isn’t the sole domain of women. While we’d never underestimate the importance of developing a bootilicious female behind, guys also need to get their arse into gear if they really want to develop their strength and power base. This book is your ultimate resource to creating a butt that is both sexy and strong. But you can forget about any promises of getting a Kardashian arse in 5 easy steps. We are not here to make over the top promises. What we are here for is to whip your butt into shape. That’s going to require getting off your derriere and doing the hard yards. We’ll show you precisely how to work your butt off (or on if that’s your goal). All we ask is that you put your buts aside, along with your ifs and maybes and commit to kicking arse (your own)!
BEFORE WE GET STARTED… This program is about to get you that neck snapping booty that we all love, but why limit your goals to only your butt? If you’re interested in having a full body plan created specifically for you, we do have a team of amazing nutritionists and registered dietitians who are ready to make you a completely customized meal and/or training plan. If you don’t know what kind of plan you should start, star t, shoot me an email directly and we can discuss what is in your best interest and get you on the right path!
Email:
[email protected] 1
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1
MEET YOUR BUTT In order to fully train the muscles of the butt, we must first come to an understanding of what muscles are involved and how they work. In this chapter, you will become familiar with the three major muscles that constitute your backside, alongside with the supporting cast that keep everything on the straight and narrow. THE LATIN TERM FOR THE BUTT IS THE GLUTEALS. WITHIN THE GLUTEALS GROUP ARE THREE MUSCLES: ●
●
●
Gluteus Maximus Gluteus Minimus Gluteus Medialis
THESE THREE MUSCLES ARE RESPONSIBLE FOR THE FOLLOWING ACTIONS: ●
●
● ●
●
Concentric contraction (muscle shortening) Hip extension Lateral hip rotation Hip abduction (moving leg away from venter of body) Posterior tilting of the pelvis
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THE GLUTEALS GLUTEAL S GROUP GROUP GLUTEUS MAXIMUS
GLUTEUS MEDIUS
GLUTEUS MINIMUS
The gluteus maximus is the
The Gluteus Medius is located
Located underneath the
largest gluteal muscle. It is a
near the outer pelvis and is in
gluteus medius, the gluteus
powerful hip extender which
the shape of a pork chop. Its
minimus is the smallest of
also assists assis ts in femoral external
major function is to stabilize
the glute muscles. It works
rotation and abduction, as well
the pelvis while you’re walking,
in harmony with the gluteus
as stabilization.
helping you to maintain your
medius to help us to keep
balance. This muscle can
our balance.
This means that the major functions of the gluteus maximus are to extend, turn
perform both hip abduction and hip rotation.
and spread your legs. The gluteus maximus works isometrically, meaning that there is not much shortening of the muscle.
As well as working together to provide functional movement through the hip joint, they each have separate function that allow them to work independen independently tly of the others, and even for a part of the muscle to do it’s own thing. An example of this hip abduction, which involves the top half but not the bottom half of the gluteus maximus. As well as being your body’ power base, the glutes are the key to your body’s entire alignment. al ignment. When you glutes are weak you are bound to have all sorts of mechanical movements problems. Weak glutes often result in pain in the knees. Moreover, people with weak glutes will invariably perform such exercises as squats, causing them to round their back with resultant result ant lower back pain. Your glutes, however, however, don’t work in isolation. is olation. They are a part of what is known as your posterior chain. The posterior chain starts at the ankle and runs up through the calves, into the hamstrings, through the gluteus maximus and medius, then into the erector spinae muscles muscle s of the lower back, the latissimus dorsi and the trapezius.
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SMALLER MUSCLES There are also a number of smaller muscles that work in concert with your glutes:
PIRIFORMIS This is a long, thin muscle which assists in the lateral rotation and abduction of the leg. It originates from the pelvic service of the sacrum, crosses the hip and inserts in the greater trochantar.
TENSOR FASCIAE LATAE (TFL) Originating on the iliac crest, just behind the anterior-superior iliac spine. It inserts on the band of fascia which runs down the outer part of the leg. The TFL has a critical job. It stabilizes the knee during extension. It also acts in concert with the gluteus maximus to stabilize the hip joint, as well as the knee joint during extension.
SUPERIOR GEMELLUS Sitting alongside the TFL, this muscle has the function of enabling external thigh rotation. It also is an assister in leg abduction during hop flexion.
INFERIOR GEMELLUS Assisting the superior gemellus in external rotation and abduction of the thigh, this is small muscle mus cle with a lot riding on it.
OBTURATOR INTERNUS This is another small muscle with an important function. It, too, helps to externally rotate and abduct the thigh.
OBTURATOR EXTERNUS This is a deep internal muscle which also enables thigh rotation and abduction.
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M ADE FOR WALKING THESE GLUTES ARE MADE The majority of people in our society are walking around with chronically weak glutes. This has led to the coining of the term gluteal amnesia, which refers refer s to the weak, atrophied and uncoordinated butts of people which fail to work properly during functional movement. This has resulted from too much sitting on their butt and not enough time moving it. If that has been your situation, situa tion, it’s time to
make a change for the better.
THE GLUTE MUSCLES THRIVE ON MOVEMENT. Repetitive everyday activities such as walking, sitting and standing, picking things off the floor and climbing the stairs, all directly involve the glutes. They are also pivotal to nearly all athletic movements. Throwing, striking, str iking, jumping, running and cutting are all glute dependent. In addition to high speed and power sports, the glutes are primary to success in Power and Olympic lifting. Acceleration of the barbell is very much reliant on the actions of your butt muscles. Our mini anatomy lesson underscores the importance of not relying on a single exercise when it comes to working the butt.
FOR MAXIMUM MA XIMUM DEVELOPMENT DEVELOPMENT,, STRENGTH AND A ND LOOKS YOU HAVE HAVE TO USE A RANGE OF MOVEME MOVEMENTS NTS THAT WILL TARGET THE RANGE OF MUSCLES INVOLVED.
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CREATING YOUR UNIQUE BUTT Just as your fingerprints are unique, so, to a certain extent, is your butt. While there is certainly nothing wrong with admiring the behind of another, another, it is a mistake mis take to covet someone else’s el se’s ass. as s. Your backside is unique. You will never have a butt that is a mirror image of someone else’s no matter how many hip thrusts you do. The things that make your butt unique are: ●
●
Genetics Lifestyle
The first of these you can do absolutely nothing about. Genetics determines your rate of metabolism, your somatotype, number of muscle cells and ratio of fast and slow twitch muscle fingers. The second factor, however, is within your power to change. Factors Factors such s uch as how you eat, how often you move and how long you sleep are all things that you can c an control.
YOUR GENETIC LIMITA LIMITATIONS TIONS Sometimes life doesn’t doe sn’t play fair. Ever noticed how some people only have to look at an Oreo cookie to pile cellulite onto their posterior, while others can ca n consume the whole packet and still be able to flex their sexy butt all over the place? It’s all because of genetics. Unfair as it is, we all have a genetic predisposition to fat storage. In other words, the parts of our bodies where fat accumulates accumulate s is written wri tten down in our genetic code while we are still in our mother’s womb. For some people, the excess calories will store as body fat on the thighs, for others, the abdominals and for still others it will go straight to the butt. That’s just the way it is. Despite what our sense of beauty may be telling us, those who are genetically predisposed to weight accumulation in the backside are actually the lucky ones. That’s because the alternative – abdominal fat accumulation – is a very scarier prospect. People who are predisposed to storing fat in the ab area are prone to a whole host of health issues that don’t affect the posterior fat accumulators. The fat that builds up in the stomach region is known as visceral fat.
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Small amounts of visceral fat can be good for us. It provides padding and protection for the internal organs. Too much of it, though, is toxic. It smothers the heart, hear t, liver and kidneys, kidney s, leading to a heightened risk of developing the condition known as metabolic syndrome. sy ndrome. Metabolic syndrome occurs when obesity, diabetes and heart disease come together to cause chronic health problems. Too much visceral viscer al fat can lead to dementia, cancer, c ancer, and premature premature death. Rather than just sitting there and looking ugly, visceral fat secretes substances into our vital organs. These substances increase inflammation. This type of fat poisons the liver, causing high cholesterol, it squeezes the kidneys, jacking up the blood pressure, and it dramatically impacts upon the ability of insulin to work properly. Visceral fat actually blocks muscle from using sugar and from responding to insulin. This can cause people to become diabetic, despite having normal insulin levels.
VITAL MUSCLE If you are intent on getting rid of fat from your y our body, you need to build muscle. That’s because bec ause muscle torches fat. It does it by speeding your metabolism. Muscle is a lot more high maintenance than fat. For a start it is 5 times heavier. It takes a whole lot more calories just to keep it operating. So, the more muscle you have, the more fat you’ll be burning.
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You can’t spot reduce fat, but you y ou can spot build
muscle fiber as fast or slow twitch is the number
muscle. You can do exercises that specifically
of mitochondria within the cells? Slow twitch
hit each area of the glutes to tone, tighten and
fibers have a lot more mitochondria than fast
shape them into the butt that you deserve –
twitch fibers do.
within the parameters of your genetic potential, of course.
During a sprint, we’d use more fast twitch fibers. Fast twitch fibers need energy very rapidly.
The composition of your muscle fibers between
On the other hand, slow twitch fibers need to
fast twitch and slow twitch is set at birth. Slow twitch muscle fibers are also known as Type
be able to perform for a long period of time. This is significant because 68% of the fibers in
1 muscle fibers, with fast twitch fibers being
the glutes are slow twitch fibers. People with
Type 2. Depending Depending on which activity activit y we are
a genetic predisposition to slow twitch fibers,
doing, we’ll either be using more fast twitch or
then, will respond better to glute training. tr aining.
slow twitch fibers. What determines whether a
Slow twitch training to target t arget the glutes will involve high intensity cardio work like l ike sprinting, skipping, using the treadmill and the rowing machine. But, you also need specific resistance resist ance movements for the butt. A third of the glutes is comprised comprised of fast twitch fibers and, and, as we we discovered in the last chapter, chapter, there are a whole lot of surrounding muscles that come into play, also. So, a balanced training program will combine high intensity cardio training with targeted resistance re sistance movements to work the the individual muscles of the butt.
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KISS MY M Y BUTT BUT T, CELLULITE CELLULITE 90% OF WOMEN ARE AFFECTED BY CELLULITE. Many of them have been fighting a losing battle to get rid r id of it for years. Of O f course, to achieve the butt that you want, you’re you ’re going to have to kick cellulite celluli te for a six. This chapter c hapter will show you how. Ever wondered why cellulite appears to be sexist? After all, it isn’t really an issue for men. Well, the reason rea son is simply that men do not have as much estrogen e strogen coursing through their bodies as women do.
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As they move through puberty, girls experience
Genetics also plays a part in determining the
an enlarging of the size of the fat cells cell s in the
amount of cellulite that you have on your body.
lower body, specifically the butt, hips and
Two genes genes in particular, part icular, Angiotensin Converting
thighs. For boys, it’s the opposite. Their lower body fat cells become smaller, while those
Enzyme (ACE) (A CE) and H1F1A, H1F1A, have been shown to be more numerous in women with cellulite. It is
around their mid section secti on become bigger.
believed that these genes are able to affect the
ESTROGEN ALSO CAUSES
flow of blood in the fatty tissue that is located
WOMEN, ON AVERAGE, TO
under the dermis.
CARRY TWICE T WICE THE AMOUNT AMOUNT OF FAT THAT MEN DO.
In Victorian times, cellulite was actually seen as a sign of beauty and privilege. You’ve probably
When we dive down to a cellular level, l evel, we even
seen Victorian nude paintings featuring
see that men and women store fat differently. differ ently.
women with cellulite prominent on their hips
Men store fat in small, diagonal units. Women however,, store their fat in larger, however l arger, vertical
and thighs, signs of their over indulgent, sedentary seden tary lifestyle.
honeycomb structures. This makes it easier for the fat on a woman’s body to squeeze through to
THE CELLULITE ACCUMU ACCUMUL L ATED
the surface layer of skin.
BECAUSE THESE WOMEN ATE A DIET DIET THAT WAS WAS RICH IN FATT FA TT Y FOODS AND THEY DID ABSOLUTELY NO NO EXERCISE.
Cellulite doesn’t look good. Instead of an outer appearance of smooth, tight skin, it produces a dimpled look with little l ittle pockets of fat all over the place. The skin even takes on a pallid, greyish tone. So, just what is this unwanted invader and where does it come from. In order to get to the bottom of cellulite, we need to dig under under the surface of our skin.
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SKIN: UNDER THE SURFACE The top layer of your skin is called the epidermis. It is comprised of five layers and has the job of protecting us from the outside environment. The five layers of the epidermis are:
THE STRATUM STR ATUM CORNEUM This is the outermost layer and is made up of tightly packed cells which create a strong, resilient, water proof surface.
THE STRATUM STR ATUM LUCIDEM This is thin, extra strong, protective layer tat is found in thicker areas of skin, such as the soles of the feet and palms of the hand.
THE STRATUM GRANULOSUM This area is made of between three and four layers of cells. It contains the skin strengthening protein keratohyalin.
THE STRATUM SPINOSUM The cells at this level have the ability to change shape from columnar to polygonal. It is also here that keratonin is produced.
THE STRATUM BASALE This is the deepest layer of the epidermis, where cells are active and dividing.
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Under your epidermis, is located the dermis layer of your skin. This layer makes up the bulk of your skin. It contains blood vessels, connective tissues, nerves, glands and hair follicles. The dermis contains collagen coll agen and elastin, which are responsible r esponsible for holding the skin together. Under the dermis are located the subcutaneous fat layers. The three levels are: ●
●
●
Sub-dermal fat Fascia Normal fat
Now that we understand the make-up of the skin we can understand unders tand how cellulite happens. When the dermis becomes weak, the sub-dermal fat is able to squeeze its way up and exhibit itself as cellulite. The problem, then, all boils boil s down to the subdermal subdermal layer of you skin!
THE NUMBER ONE WAY TO BEAT CELLULITE IS TO ENSURE THAT YOUR SKIN IS NOURISHED AND HEALTHY. If you have weak skin, you will suffer from cellulite, cell ulite, no question. So, how do you ensure that your skin is healthy? The key to healthy, vibrant, strong skin is to feed our cells with the nutrients that they need to keep doing their job. That means eating right. But the other part of the t he equation is getting the nutrients to the skin cells so that they can do their work. That means that your blood cells need to be operating optimally. And that means that you need to be getting a good dose of exercise exerci se and fresh air. So, they key to beating cellulite celluli te is to eat the following foods and to get back to nature and exercise. An evening jog in the park is perfect.
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DOZEN FOODS A DOZEN FOODS TO BEAT CELLULITE
S A LMON
SUNFLOWER SEEDS
CAY ENNE PEPPER
BLUEBERRIES
A PPLE CIDER VINEGA R
OLIVE OIL
DA RK CHOCOL ATE
HUMMUS
SA FFRON
LEMONS
CHICK EN BRE A ST
GREEN TE A
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LIFESTY LIFESTYLE LE FACTORS AFFECTING CELLULITE CELLULITE There are a number of lifestyle changes that can be made in order to reduce the effects of cellulite. In fact there are 4 key areas that you have control c ontrol over that have a huge effect on the amount of cellulite on your butt.
1 STRESS
2
DIETING
Stress not only makes you feel bad, it
Traditional diets do not work. wor k. The extreme extr eme
makes you look bad. Stress contributes
reduction of calories diets that are so
to the release of catecholamines, which
popular today will only make you into a
are associated with the development of
classic ‘yo-yo’ dieter. The weight will come
cellulite. Stress also leads to an increase
off, only to be piled back on, with a little litt le
in our levels of cortisol, which in turn
extra. This places extreme stress on your
spikes our levels of blood sugar, ultimately
body. Over time it will loosen the layers
leading to increased fat accumulation.
of the skin, making it more likely that subcutaneous fat will seep through.
You may not be able to eliminate stress, but you can work systematically to reduce
Forget about dieting. Embrace a
the stressors in your life. The first step is to
healthy nutritional philosophy based on
identify them. Then work on one at a tim,e
consuming a good balance of proteins,
looking for ways to simplify your life. Make
carbohydrates and fats, and space your
sure that you’re you ’re getting 8-10 8-10 hours sleep sle ep
meals every three hours apart.
each night along with at least 30 minutes of exercise each day.
3 DEHYDRATION
4
SMOKING
If you are not hydrating your body
Smoking affects a whole lot more than
sufficiently, your skin will pay the price.
your lungs. It will make your skin look sick,
It will look pallid, dry and unhealthy. So,
breaking down the collagen that binds
drink your water. Women need about 2.2
your skin cells cell s together. together. Smoking will
liters per day, while men need to up it to 3
also reduce your levels of hyaluronic acid,
liters.
making your skin loose loos e and droopy. And the weaker and droopier you skin is, the more likely that you will have cellulite.
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HERE ARE 5 TOP TIPS TO STOP SMOKING 1
MONEY Work out exactly exact ly how much money you are spending each month on smoking; then find something that would rather r ather spend the money on.
2
EXERCISE Exercise for 20 minutes each day, especially when you have cravings.
3
REWARD Reward yourself for not smoking smok ing by spending the money you’ve saved in the week on something special.
4
SUPPORT SYSTEM Create a support system of family and friends, surrounding yourself with people who support your efforts to quit.
5
HYPNOSIS Hypnosis has the power to actually change your body chemistry, reprogramming your brain to not need to smoke anymore.
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CELLULITE AND AGING As we age we lose muscle mass and strength in our muscles. At the same time our skin loses its strength. Both collagen and elastin levels diminish, with the result that the skin starts to sag. This loosening effect tens to open the cellulite floodgates, especially once we get into out forties and beyond. Lifestyle factors can go a long way to preserving the youthful appearance of your skin. Adopting a clean eating lifestyle, along with regular exercise is the key. Just consider, a dozen age related benefits of exercising:
ENHANCE JOINT MOBILITY
MAKE YOUR HEART STRONGER
GIVES YOU BETTER BET TER SKIN TONE AND COLOR
INCREASES LONGEVITY
WARD OFF STROKES
REDUCE BAD CHOLESTEROL LEVELS
MAKES YOU STRONGER
LOWERS THE RISK OF CERTAIN CANCERS
IMPROVES YOUR MEMORY
BRING DOWN HIGH BLOOD PRESSURE
MAKE YOUR BONES STRONGER
FIGHTS DEMENTIA
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EXERCISE FIGHTS FAT Your body is constantly managing the balance between bet ween energy intake and energy expenditure. You take energy in in the form of food and you expend it by way of your basal ba sal metabolic rate r ate and physical activity. The difference between the two is your net energy balance. If intake exceeds expenditure, then a positive net energy balance occurs and energy gets stored as body fat.
THE ENERGY EXPENDITURE OF YOUR BODY DEPENDS UPON . . .
YOUR STARTING BODY WEIGHT
YOUR BASAL BASA L METABOLIC RATE
PHYSICAL ACTIVIT ACTIV ITY Y
THE LEVEL OF PHYSICAL ACTIVITY IS DEPENDENT UPON THE FOLLOWING FACTORS . . .
1
FREQUENCY OF THE ACTIVITY
3
THE DURATION OF THE ACTIVITY
2
THE INTENSITY OF THE EXERCISE
4
THE TYPE OF ACTIVITY PERFORMED
By creating a negative net energy balance
The basic recommendations for physical activity
through exercise, you will lose body fat. Of course, this pre-supposes that you don’t eat
are 150 minutes per week of moderate intensity exercise. That equates to about half an a n hour a
extra calories to offset the amount of calories
day, five days a week. Recent studies, however however,,
burned through the exercise that you are doing.
indicate that more is i s better.
For example, it would take a person per son 30 minutes of moderate walking to burn off the calories in a plain donut.
Our bodies were not designed to sit around all day under artificial light tapping away at a keyboard. We were made to move, to jump and
Coupled with a proper nutritional program, the
to run. No magic pill, vitamin, drug or app can
right type of exercise will allow you to lose body
negate that simple fact.
fat consistently as you strip away the layers to reveal a leaner le aner,, meaner you.
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SUPER SKIN SAVERS By now it should be pretty clear that a great looking butt doesn’t just come from squats and hip thrusts. Until you take the time to cherish the skin that you butt lives in, you’ll never present your best buns to the world. Here are three tips to refining your butt skin: sk in:
BREATHE
CLEANSE
EXFOLIATE
Your butt needs to breathe,
Rosewater stimulates skin
Take a hot bath regularly,
so make sure that you wear
growth, promoting the
and, once your done, exfoliate
clothing that allows it to do
development of collagen to
your skin to open up the pores
so. Sweat is not a friend of
tighten and firm your skin
and remove the dry skin. Use
your skin. Change out of your
so that cellulite can’t creep
Himalayan Bath Salts, which
drenched workout clothes
through. Following your
will allow your butt to luxuriate
immediately after training and
workout, use a rosewater
under its granular texture and
hit the shower.
cleanse on your butt. Add a
rejuvenating properties. It
cup of rosewater to a cup of
will even help to alleviate the
distilled water.
muscular soreness from your
Along the same vein, try not to wear nylon BREATHE – your butt needs to breathe, so make
workout.
sure that you wear clothing that allows it to do so. s o. Sweat is not a friend of your skin. sk in. Change out of your drenched workout clothes immediately after training and hit the shower.. Along the same shower s ame vein, try not to wear nylon
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4
BUTT KICKING CARDIO WHEN IT COMES TO SHAPING YOUR BUTT, YOU HAVE TWO DISTINCT PHASES PHASE S TO CONSIDER:
BURNING OFF THE FAT
SHAPING THE MUSCLE
Burning off the fat happens as a result of nutrition and exercise. And, while resistance training does a good job of burning calories while it shapes muscle, the best way to torch body fat through exercise is with high intensity cardio work.
The beauty of doing high intensity interval training (HIIT) is that the movements involved are leg dominant, meaning that you’ll be giving your glutes and surrounding muscles a great workout while you are burning off those calories.
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YOUR CARDIO GAME PLAN The following 14 strategies will allow you to maximize your cardio time to strip off the fat and reveal the shapely muscle beneath
1
2
3
HIT IT HARD AND FAST WITH HIIT TRAINING HOW TO DO IT:
WHY DO IT:
WHEN TO DO IT:
Choose a cardio exercise that you can do go all out on (running, cycling, rowing, etc). After a warm-up, sprint for 20 seconds at absolute max capacity. Then walk for precisely 10 seconds. Repeat for 7 more cycles.
High Intensity Interval Training (HIIT) not only burns more calories than slow state cardio, it also boosts your metabolism, allowing your body to burn more calories all day long. It also allows you to get in an awesome workout in a short period of time.
Perform your HIIT training every second day. On alternate days, do your weight training workout.
DON’T DO YOUR YOUR HIIT CARDIO ON AN EMPTY STOMACH STOMA CH HOW TO DO IT:
WHY DO IT:
WHEN TO DO IT:
Get some fast acting carbs in your body to fuel you through your HIIT session by way of a banana or two or a pre-workout drink.
HIIT training requires energy. Energy comes from food. If you were to do your HIIT training on an empty stomach you negatively will impact upon your efficiency.
15 minutes prior to doing your HIIT cardio.
HOW TO DO IT:
WHY DO IT:
WHEN TO DO IT:
Take yourself down to the beach and go for a jog along the water’s edge. Then do a series of sprints before diving in for a well-deserved swim.
Running on the sand takes a whole lot more energy than running on a hard surface. That means that you’ll be burning more calories – and giving your
Once a week, mix it up a little by heading to the beach.
RUN ON THE SAND
calves a fantastic workout.
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MIX UP THE INTENSITY ON THE TREADMILL HOW TO DO IT:
WHEN TO DO IT:
WHEN TO DO IT:
Alternate sixty-second sixt y-second periods of intense sprinting with sixty seconds of medium to low intensity work.
You won’t burn fat by walking on the treadmill for an hour while reading your Ipad. By switching back and forth between maximum intensity and medium pace training, you’ll be revving up the metabolism and improving your heart health.
Every time you y ou jump on the treadmill, which should happen on the days that you don’t do your HIIT training.
KNOW YOUR YOUR HEART RATE TRA TRAINING INING ZONE HOW TO DO IT:
WHY DO IT:
WHEN TO DO IT:
Find your ideal training heart rate with the following calculation. . .
Training within your heart rate zone allows you to work optimally, burning the most calories and receiving the most cardiovascular benefit.
When you’re doing your nonHIIT cardio training. While doing HIIT just go as fast as you possibly can – you won’t have time to worry about your heart rate!
HOW TO DO IT:
WHY DO IT:
WHEN TO DO IT:
Purchas e a good pedometer, Purchase pedometer, clip it on and make sure that you get a minimum of 10,000 steps every day. All of the steps you do every day counts. If that’s not enough, top it up with a power walk.
Your non-exercise movement counts. In fact, incorporating more activity into your daily routine is the goal of life line fitness – and this is a great way to make sure that you are doing just that.
Every day – 10,000 steps before you can go to bed!
220 – your age x 75%
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MIX UP YOUR CARDIO HOW TO DO IT:
WHY DO IT:
WHEN TO DO IT:
Within a cardio session, rather than 45 minutes on one machine, choose 3 machines and do 15 minutes on each. As an example you could work on the treadmill, elliptical machine and a rowing machine.
A change in cardio is a great way to break through a fat loss plateau. It also helps to stave off boredom. Mixing it up also allows you to work a range of stabilizer muscles and takes the strain off joints that may be caused from prolonged movement through one plane.
Every couple of weeks, completely change around your cardio choices. Within a single workout, do shorter sessions on a variety of machines.
HOW TO DO IT:
WHEN TO DO IT:
WHEN TO DO IT:
Sign up to a boot camp, kickboxing or circuittraining trainin g class. clas s.
By performing body weight exercises and conditioning drills non-stop or in circuits, the workout becomes cardiovascular in nature. The calorie burn is also very high. These classes are often a good fit for people who don’t gel with cardio machines.
Typically boot camp type classes happe happen n twice a week, with two days between each session.!
HOW TO DO IT:
WHY DO IT:
WHEN TO DO IT:
Find a place where you can run up a flight of between 30 and 50 steps. Start with a warm up jog and then sprint up and walk down. Repeat this 10 to 12 times. If you can’t find any
Running stairs is a fantastic way to ramp up your cardio sessions. It will give you a fantastic cardio workout, burn a ton of calories –and it will provide an amazing leg pump.
Try stair running r unning once a week to add variety and intensity to your program.
BOOT CAMP IT
RUN UP UP
stairs hill running comestoinclimb, a close second.
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T HING IN THE MORNING 10 DO YOUR CARDIO FIRST THING HOW TO DO IT:
WHY DO IT:
WHEN TO DO IT:
Set your alarm clock to allow you to get your cardio in before the rest of your day kicks in.
Taking positive action early in the morning starts your day on the right foot and makes you feel good all day long. Training Training after work, work , when you’re exhausted and distracted by the issues of the day makes it more likely that you’ll skip your workout.
7 am, 6 am, 5 am ??? The busier you are, the earlier you’ll have to get up – all you y ou have to do is overcome mind over mattress syndrome.
MODERATE INTENSITY CARDIO ON AN EMPTY STOMACH 11 DO MODERATE HOW TO DO IT:
WHEN TO DO IT:
WHO IS IT IDEAL FOR:
Get straight into your early morning moderate intensity cardio training without consuming food. Drink plenty of water, however, and have a 50 percent carbohydrate and 30 percent protein meal about 30 minutes after your session finishes.
Cardio on an empty stomach allows fat to be more easily released from fat cells and burned for energy.
People who are doing moderate intensity cardio only in the morning. If you are following it with weight training, you’re better off getting some fuel into your system.
12 UTILIZE CARDIO PERIODIZATION HOW TO DO IT:
WHY DO IT:
WHEN TO DO IT:
Cycle the intensity and duration of your cardio to prevent burn out and overtraining.
Intense cardio day after day, without let up, is too stressful on the body. By doing so, you run the risk of mental and physical burn out.
Every 6 weeks, take a one week’s break from cardio, then spend two weeks just doing low to moderate intensity before starting the next high intensity cycle.
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13 TRY KETTLEBELL CARDIO HOW TO DO IT:
WHY DO IT:
WHEN TO DO IT:
Grab a kettle bell and start performing two handle kettlebell swings for a set of 20 reps. Then do a set of push ups. Now go back to the kettlebell swings. Do six cycles of this superset for a fantastic workout which improves your VO2 max while churning through the calories.
As well as providing a great calorie burning workout, kettlebells are an excellent way to improve your functional fitness. In other words, they work your muscles in a similar way to how they work during your everyday activities.
Throw in a kettlebell session every couple of weeks to add some variety to your cardio routine.
EX TRA WEIGHT WHILE DOING YOUR CARDIO 14 CARRY EXTRA HOW TO DO IT:
WHY DO IT:
WHEN TO DO IT:
Wear a weight vest or ankle weights while performing your cardio sessions.
Carrying extra weight during cardio has been proven to improve fast twitch muscle fiber recruitment, as well as calorie burning and recovery.
Slowly start adding weight to one cardio session per week – just make sure that the added resistance doesn’t deter from your exercise performance.
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WORK WO RKIING YOUR YOUR BUTT BUT T OFF In this chapter, we’ll present a series of workouts that target the glutes and surrounding muscles of your butt. We’ll begin with some bodyweight moves that will train you in the proper form. Many people fail to properly activate their glutes. By learning to fire your glutes, you’ll you’l l be able to recruit them t hem as your power source when you’re doing other movement patterns, such as squatting, lifting, throwing and running.
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GLUTE ACTIVATION CIRCUIT Do 15 reps on each movement, going from one to the next with out any rest. res t. Once you’ve done all 4 moves, rest for 60 seconds and then repeat
GLUTE BRIDGE
LEAN BACK
PRIMARY: GLUTES GLUTES
PRIMARY: GLUTES GLUTES
SECONDARY: HAMSTRINGS
SECONDARY: QUADRICEPS
EXECUTION METHOD
EXECUTION METHOD
1
Lie flat on the floor with your arms at your sides and knees bent. Plant your heels strongly str ongly on the ground.
1
Sit on a mat or some padding. pa dding. Sit up on your knees. Place your hands by your sides.
2
Press from your heels to push your hips high up into the air. Keep your
2
Keeping your calves parallel, lean back as far as comfortable, while you
shoulder blades on the floor. Exhale as you come up, squeezing your glutes tightly in the process.
3
Lower to the floor and repeat.
feel you can control the motion.
3
Squeeze back upwards, engaging from the quads and glutes.
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TOE HOLD SUMO SQUAT
SPLIT SQUAT
PRIMARY: HAMSTRINGS
PRIMARY:GLUTES PRIMARY: GLUTES
SECONDARY: GLUTES SECONDARY: GLUTES
SECONDARY: HAMSTRINGS
EXECUTION METHOD
EXECUTION METHOD
1
Taking a wide stance, squat down until your legs are at 90 degrees. degrees .
2
Reach down to grab your toes.
3
Exhale as you squeeze upward to straighten out the legs and arms, lifting with the hips and glutes.
1
Assume a staggered standing squat position with one leg forward and a little bit to the side. Focus all of your weight on the front leg.
2
Keeping your back arched, squat down bringing your hands to come down over the front leg. Don’t let the front knee go over the toe.
3
Squeeze straight up and out of the squat.
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BODY WEIGHT CIRCUIT The following Circuit will allow you to focus on your glutes, while also working every other major body part. In addition, the circuit is aerobic, meaning that you will churn through the calories as you’re doing it. Perform each exercises for 30 seconds, then move directly to the next one. Don’t rest until you’ve done all 8 exercises. Then T hen give yourself exactly exac tly two minutes before you do the whole thing again. Work up to 4 circuits for a totally ass-kicking experience.
1 SKIPPING
2 BELT KICK SQUATS PRIMARY: LOWER ABDOMINALS
EXECUTION METHOD
1
Assume a normal squat position with hands on hips and feet shoulder width apart.
2
Squat down until the hamstrings are parallel with the floor. Keep the knees behind the toes.
3
As you stand back up raise your left leg with a kick directly
out in front of you. Exhale as you kick.
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3 PUSH UPS
4 MOUNTAIN CLIMBERS
EXECUTION METHOD
EXECUTION METHOD
Set yourself on the ground, face down with your hands slightly wider than shoulder width apart. Your feet should be touching. Keeping your body in a straight line, rise up so that your arms are fully extended.
Start ing in the plank position (extended Starting arms on the floor, shoulder width apart, body flat, legs straight str aight and together), together), as if you were starting a sprint. Now alternate bringing your knees to your chest, going as quickly as possible. Keep your back flat and a nd but down.
Tense your buttocks buttoc ks and tighten your abs to prevent your butt from lifting you into a ‘v’ position. Look straight ahead rather than down. Now steadily lower yourself until your elbows are at a 90-degree angle. When your chest touches the floor, explode back up to the start position.
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5 BULGARIAN SPLIT
6 REVERSE
PRIMARY: GLUTES / THIGH
EXECUTION METHOD
SECONDARY: CORE SECONDARY: CORE
EXECUTION METHOD
1
2
Position a platform, stool or table that is about 16 inches high directly behind you. Place one foot on the platform with the other leg directly in front of you. Squat down directly, keeping a tight core. Keep your knee directly over your foot. Bring the rear knee k nee down as far as you can. Exhale as you push back up with the thigh.
Position yourself in front of a low bench facing away with your hands behind you resting on the bench. Your hands should be about 6 inches apart and your legs extended in front of you so that your body forms a straight line. From this position, bend at the elbows to lower your core area towards the floor. From a bottom position power back up, focusing on your triceps to do the work.. work ..
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7 BURPEES WITH DEEP KNEE SQUAT PRIMARY: LOWER ABDOMINALS SECONDARY: THIGHS
EXECUTION METHOD
1
From a standing position get down into a deep squat with palms pal ms on the ground.
2
Kick your feet back bac k and do push up with an exhale.
3
Jump back in to a deep squat and then explodeinto the air. air.
8 SKIPING
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THE BUTT RESISTANCE WORKOUT WORKOUT Your glutes are muscles and, just like any other muscles, they respond best to resistance training. Training with weights will allow all ow you to shape, mold, sculpt and perfect perfe ct your butt. Having Hav ing built a foundation on body weight moves, you’re now ready to work wor k those buns into submission. We’re about to show you 8 moves. Then we’ll present two ass-kicking workouts to get the most from them. Even though it’s butt-centric, you’ll be working the entire lower body with these routines. Do this routine twice per week, ideally with a three gap between sessions to allow for total recovery. On the first day, perform Workout A. Over the next three days, you should be performing the glute maximized cardio sessions se ssions we introduced to you to in the last la st chapter. Then on Day Four, Four, hit the gym for Workout B.
SQUATS Start with your feet shoulders width apart and ensure your back is arched. Hold your hands out directly in front of you, palms palm s parallel to the ground. Slowly bend your knees and lower your body until your thighs are parallel parall el with the ground. Keep your back straight and avoid bending throughout the movement. Don’t worry if you can’t get your thighs lower than parallel to the ground to start. This can be your goal over time. Don’t sacrifice a straight back and good posture by trying to go too low too soon. After a month of doing body weight squats, you will wil l be ready to add some resistance. re sistance. Adding weight to your workout will allow you to shape, s hape, firm and tone your muscle. The movement is performed per formed in the exact same manner as above, except that you perform it inside a squat rack with an Olympic bar placed across your back at the trapezius muscles. Make sure that you are looking up as you descend into the movement and do not bounce in the bottom position. pos ition.
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BOX JUMPS Start with your feet shoulders width apart and ensure your back is arched. Hold your hands out directly in front of you palms, palm s, parallel parall el to the ground (you can add weight as you progress by holding a book in your outstretched hands throughout thr oughout the movement). movement). Slowly bend your knees and lower your body until your thighs are parallel with w ith the ground. Keep your back straight and avoid bending throughout the movement. Don’t worry worr y if you can’t get your thighs lower l ower than parallel to the ground to start. This can be your goal over time. Don’t sacrifice a straight back and good posture by trying to go too low too soon.
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DEADLIFTS Stand with your feet between hip and shoulder width apart. apart . Squeeze your shoulder blades together and keep your lower abs drawn in. This will keep your spine in a neutral position. posi tion. With a barbell barbel l in front of you, bend your knees and push your hips back, back , keeping your head and chest up. With your knees and hips square and pointing forward, take hold of the barbell at slightly more than shoulder width apart, using an overhand grip. Putting your weight through your heels, push through your feet, straighten your knees and bring your hips forward, bringing the barbell close to your body. Keep your head up during the movement and your shoulders back in the standing position. Pause at the top and the return to the start s tart position by bending your knees and pushing your hips back and down.
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LUNGES Stand with feet shoulder width apart and hands on hips. Take a large step s tep forward, planting your heel first. Keep your back upright and straight throughout the movement. As you move into the lunge concentrate on keeping your hips facing forward. In the forward position your front leg should be at a right angle and your rear knee should almost touch the ground. Drive back with to front foot, returning to the start position. As you gain confidence and strength you can add resistance by holding light dumbbells in your hands.
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STRAIGHT LEG DEADLIFT Stand with your feet between hip and shoulder width apart in front of a barbell. Bend B end over and grab the bar with a shoulder width grip. Stand up to bring the bar up to your mid thigh level. As you rise, retract your shoulder blades and lock out your knees. From this top position, lower the bar, keeping your legs straight and the bar close to your body. Now drive through your heels, flexing your hamstrings and glutes to bring the bar back to the starting position.
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KICK BACKS
HIP THRUSTS
Position yourself on the floor on your knees and forearms. Raise one knee slightly off the floor. Squeeze with your glutes as your drive that foot towards the ceiling. Keep the core tight and look forward throughout t hroughout the movement.
Sit in front of a seat or bench with wit h your upper back supported by the bench and your arms outstretched and resting on the bench (make sure the bench is stable). s table). Have your legs out in front of you with knees k nees bent.
This exercise can also be done with resistance. You can place a small dumbbell in the rear crook cr ook of your knee and bring your calf back to hold it in place. Alternatively, your gym may have a cable machine on which to do this exercise. exercis e.
Drive your heels heel s into the ground as you squeeze your glutes to push your torso up, allowing your core to lift as high as possible. Hold for a second to fully contract the glutes. Come all the way down, so your butt touches the floor and then repeat.
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TWO WAY BUTT KICKS
Lean on a bench with your arms extended and locked at the elbows. Keep your leg together and directly under your hips so that your body forms for ms a right angle. Keeping just a slight bend in your left knee, extend your straightened right leg directly back and up, squeezing the glutes tightly. Bring your right leg back until it just jus t about touches the ground, then move it directly to the side and up. Again squeeze your glutes tightly as you do this movement. Do all of your reps on one leg and then repeat with the other. WORKOUT A Squats – 4 x 15 Box Jumps - 3 x 12 Stiff Legged Deadlift – 3 x 12= Kick Backs – 3 x 15 (each leg)
WORKOUT B Deadlift – 3 x 15 Lunges - 3 x 15 (each leg) Hip Thrusts - 4 x 12 Two Way Way Butt Kicks K icks – 3 x 12 (each leg)
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KEEPING YOUR GLUTES GUESSING A major reason why a lot of people fail to make consistent progress in the gym is because they don’t vary their workouts. As good as a program is, if you keep doing the same thing, month after month, your body will adjust to it and stop responding. That’s why we’re giving you an extra butt blasting workout. After six weeks on the program above, where you perform two workouts, A and B, per week, switch to the following routine for six weeks. You’ll only be doing one glute resistance workout per week. The key with this one is to go as heavy as you can while maintaining good form. Then give your body a week to recover and rebuild before going at it again. After six weeks, switch back to the A / B workouts.
GOBLET FULL SQUAT SETS & REPS: PERFORM ONE SET OF 15 REPS FOR THE FIRST 2 WORKOUTS, WORKING UP TO THREE SETS BY THE T HE END OF WEEK 3. PROGRESSIVELY INCREASE THE RESISTANCE.
EXECUTION METHOD
1
Stand with your feet shoulder width apart and your toes pointing slightly outwards
2
Hold a dumbbell by one end at chest level. Keep your back arched and look up
3
Drop down into a full, deep squat. Make sure sur e that your trunk is kept upright. In the bottom position your hips should be below your knees
4
Push your knees out during the movement
5
Push up through the heels to return to the start position
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BARBELL ROMANIAN DEADLIFT SETS & REPS: PERFORM REPS: PERFORM ONE SET OF 10 REPS FOR THE FIRST 2 WORKOUTS, WORKING UP TO THREE SETS BY THE T HE END OF WEEK 3. PROGRESSIVELY INCREASE THE RESISTANCE.
1
Hold onto to a barbell with a symmetrical, palms down grip and the bar at arms length. l ength. You should have a shoulder width stance.
2
Sit back and bend over at the hips. Your core should be stable and you should feel the stretch in your hamstrings.
3
Return back to the start position, squeezing your glutes tightly in the top position.
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KETTLEBELL SWINGS SETS & REPS: PERFORM REPS: PERFORM ONE SET OF 15 REPS FOR THE FIRST 2 WORKOUTS, WORKING UP TO THREE SETS BY THE END OF WEEK 3. PROGRESSIVELY INCREASE THE RESISTANCE.
EXECUTION METHOD
1
Stand in front of a kettlebell. kettlebell . Bend at the hips to grab hold of the kettlebell. kettlebell . Keep you chest up and feel the stretch through thr ough your upper back (lats) and hamstrings
2
Forcefully push the kettlebell back between your legs, then contract your hips and reverse the motion to push it forwards. The push should come from the glutes.
3
Keep your arms straight s traight throughout the movement. They should not do the lifting – this should s hould happen as a result of momentum
4
Keep your back arched and chest up as you complete the required number of reps
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BODYWEIGHT HIP THRUSTS
BARBELL GLUTE BRIDGE
SETS & REPS: PERFORM REPS: PERFORM ONE SET OF 15 REPS
SETS & REPS: PERFORM REPS: PERFORM ONE SET OF 15 REPS FOR THE FIRST
FOR THE FIRST 2 WORKOUTS, WORKOUT S, WORKING UP
2 WORKOUTS, WORKING UP TO THREE SETS BY THE END OF
TO THREE SETS BY THE T HE END OF WEEK 3.
WEEK 3. PROGRESSIVELY INCREASE THE RESISTANCE.
EXECUTION METHOD
EXECUTION METHOD
1
Sit with your back up against a bench and you feet on the floor
2
Lift your shoulders onto the bench by pushing through the heels. This will have the effect of raising your hips and working your glutes. Squeeze them tight during the movement
3
In the top position, your thighs should be at 90 degrees to the floor.
1
Sit straight legged on an exercise mat with a loaded barbell resting on your pelvis
2
Lie back, bringing your feet to the floor, bending your knees and drawing them up to your glutes
3
Take hold of the bar to balance it
4
Push through your heels, raising your hips off the floor so that a straight line runs from your upper back through your knees
5
Return to beginning positionCome
all the way down, so your butt touches the floor and then repeat.
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THE BUTT STOPS HERE! YOU NOW HAVE EVERY OUNCE OF OF BUTT SCULPTING KNOWLEDGE THAT YOU EVER NEED. ✓
You know what your butt is made of
✓
You know how to nix cellulite
✓
You know how to maximize fat burn through cardio
✓
You know how to activate the glutes with bodyweight training
✓
You know how to perform the 3 greatest ass-kick ass-kicking ing resistance workouts on the planet
But knowing is never enough. Knowing will not change your body. 78% of people who read fitness books never apply what they learn. They just keep going back to the bad habits that gave them a fat ass in the first place. ✓
Don’t be the 78%
✓
Take what you’ve learnt and start putting it into action today
✓
Make the lifestyle changes
✓
Nourish your skin to defeat cellulite
✓
Throw yourself into your cardio sessions
✓
Begin your workouts with the bodyweight glute activation program
Then stick with it. Success is about consistency. And, it involves not just what you do every day with your workouts, but what you do with the other 23 hours of the day. So, focus on what is immediately in front of you today, do it well, eat clean, treat your body right – and day by day you’ll be creating a butt to be proud of. In the process, you’ll you ’ll be developing a killer core and to die for legs. But the biggest benefit will take place between your ears. You will be more energetic, more motivated, moti vated, more positive and more confident. c onfident. Taking Taking on the butt challenge will transform you life . . . but only if you take the first step.
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Copyright Notice This copyrighted work has been licens ed for private use only and any other use of the whole or any part of the mater ial (including adapting, copying, issuing copies, unauthorized lending, public performance, br oadcasting or making the same available to or via the internet or wireless technology or authorizing any of the foregoing) is strictly prohibited. All copyrights are reserved. Disclaimer and Legal Notices The information provided in this guide is meant to be used for educational purposes only. Please consul t your physician to ensure you are healthy enough to follo w the tips given in this guide. I am not a doctor and this is not supposed to be taken as medical advice. This is what has worked for me and what is shared from current research. This is for informational pur poses only and the author does not accept any responsibilities for any liabilities. Please be responsible adults. *These statements have not been e valuated by the Food and Drug Administration. T his product is not intended to diagnose, treat, cure or prevent any disease. Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. The content on our website is for informational and educational purposes only and is not intended as medical advice or to replace a relationship with a qualified heal healthcare profes sional.
