Category Archives: Workouts

Best Butt Exercise

How to Do the Perfect Squat

legs and butt exercisesDo you want a Brazilian butt for the beach? Squat exercises are often called the king of exercises — and for a very good reason. Squats work the largest muscles in the human body, the thighs, and so they not only stimulate serious muscular gains in size and strength but also provide a systemic metabolic stimulation that seems to encourage even upper-body growth. When you do it correctly and in conjunction with a good nutrition plan – like my Real Food for Real Fat Loss plan, the squat is one of the most effective exercises for toning up the butt as the main muscles used are glutes (butt), hamstrings (back of legs) and quads (front of thigh).

It’s known as a compound exercise as it works more than one muscle group and it is also a multi-joint exercise (movement from hips and knees) so you can actually use heavier weights when squatting and thus using heavier weights will result in building nice lean muscle and improving your metabolism. So there are many benefits to performing squats.

Lets cut to the chase! Here are my pointers on how to perform a squat the right

Proven Workout Routines By Stephanie Vitorino

In an interview with well-known fitness trainer, Stephanie Vitorino, I asked her if she could share some of her secrets to fast weight loss. Not only did she share some weight loss tips, but also some unique exercise routines you can do at home.

stephanie vitorinoStephanie Vitorino’s The Ultimate Body Shaper is best for young and dedicated women who want to workout hard. Beginners, seniors, seriously overweight people or anyone who cannot endure a high intensity workout may have to do less workouts in the video. Easier, alternate moves are not provided, so you either have to keep up, stop, or figure it out on your own. Both the step and mat workouts are very challenging.

 

The best and most exciting feature of  The Ultimate Body Shaper is Vitorino’s use of methods and moves you won’t find elsewhere. Vitorino relies heavily on cardio burst intervals, multi-pattern moves, and balance. Also, don’t count on resting on your mat too much since most of the exercises are done from a standing position.

The video has a warm-up, a cool-down, a mat/floor workout and a high step workout. For equipment, you’ll need two sets of dumbbells (light and heavier) a step

Exercise Tips for Beginners

How to Do It the Right Way – One for the Newbies

Have you ever been to a gym, looked at the machines and thought “how do I use that?” I know I will just wait until someone else uses it and copy him or her!! What you may not know is that they are probably using it wrong too!!

I often cringe when at the gym and see some horrendous mistakes being made by members on the machines. Sure I know we all have to start somewhere but when dangerous moves are being made I sometimes cannot help myself from jumping in and showing them a “better way” of doing it.

I am experienced enough and wise enough to never tell someone at the gym that they are doing it wrong as it serves no purpose other than to make them feel silly or as has happened to me in the past …I get told to mind my own business. So you really need to be careful if you do make the decision to approach someone in the gym that is doing something totally wrong. Of course, there is always the old school beef cakes that I never approach,

Body Weight & Cardio workout

This workout involves using your own body weight and also focuses on getting your heart rate up for short bursts of time.

Instructions:
You should always perform a suitable 5-10minute warm up before starting these exercises. There is also a short warm up provided this time.
Chose 2 non-consecutive days of the week to perform these exercises e.g. Monday and Thursday and progress each week as per suggestion where possible.
To really achieve amazing results ever faster, it is advised that you also chose 2 other days per week where you perform 20 minutes of continuous cardio exercise for instance a fast walk or jog, stairs, jump rope, march on spot, cardio machines (like treadmill or cross-trainer) whatever you enjoy. SO put on your iPod and crank up your favorite tunes.

Multi Muscle Workout

This workout involves exercises that work many muscles during the one move so it’s very effective and efficient! You will need a set of dumbbells and a mat or towel.

Instructions:
You should always perform a suitable 5-10minute warm up before starting these exercises.
Chose 2 non-consecutive days of the week to perform these exercisese.g. Tuesday and Friday and progress each week as per suggestion where possible.
To really achieve amazing results ever faster, it is advised that you also chose 2 other days per week where you perform 20 minutes of continuous cardio exercise for instance a fast walk or jog, stairs, jump rope, march on spot, cardio machines (like treadmill or cross-trainer) whatever you enjoy.
KEY: reps= repetitions, d/b= dumbbell, s/b= stability ball

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