Morning Cardio Benefit #1
So how exactly does this work? It's quite simple, really. Carbohydrate (glycogen) is your body's primary and preferred energy source. When your primary fuel source is in short supply, this forces your body to tap into its secondary or reserve energy source; body fat. If you do cardio immediately after eating a meal, you'll still burn fat, but you'll burn less of it because you'll be burning off the carbohydrates you ate first. You always burn a combination of fat and carbohydrate for fuel, but depending on when you exercise, you can burn a greater proportion of fat relative to carbohydrate. If doing cardio first thing in the morning is not an option for you, then the second best time to do it would be immediately after weight training. Lifting weights is anaerobic (carbohydrate-burning) by nature, and therefore depletes muscle glycogen. That's why a post lifting cardio session has a similar effect as morning cardio on an empty stomach.
Morning Cardio Benefit #2
The second benefit you'll get from early morning cardio sessions is what I call the "afterburn" effect. When you do a cardio session in the morning, you not only burn fat during the session, but you also continue to burn fat at an accelerated rate after the workout. Why? Because an intense session of cardiovascular exercise can keep your metabolism elevated for hours after the session is over. If you do cardio at night, you will still burn fat during the session, so you definitely benefit from it. However, nighttime cardio fails to take advantage of the "afterburn" effect because your metabolism drops like a ton of bricks as soon as you go to sleep. While you sleep, your metabolic rate is slower than any other time of the day.
Morning Cardio Benefit #3
Burning more fat isn't the only reason you should do morning cardio. The third benefit of morning cardio is the "rush" and feeling of accomplishment that stays with you all day long after an invigorating workout. Exercise can become a pleasant and enjoyable experience, but the more difficult or challenging it is for you, the more important it is to get it out of the way early. When you put off any task you consider unpleasant, it hangs over you all day long, leaving you with a feeling of guilt, stress and incompleteness (not to mention that you are more likely to "blow off" an evening workout if you are tired from a long day at work or if your pals try to persuade you to join them at the pub for happy hour.)
You might find it hard to wake up early in the morning and get motivated to workout. But think back for a moment to a time in your life when you tackled a difficult task and you finished it. Didn't you feel great afterwards? Completing any task, especially a physically challenging one, gives you a "buzz." When the task is exercise, the buzz is physiological and psychological. Physiologically, exercise releases endorphins in your body. Endorphins are opiate-like hormones hundreds of times more powerful than the strongest morphine. Endorphins create a natural "high" that makes you feel positively euphoric! Endorphins reduce stress, improve your mood, increase circulation and relieve pain. The "high" is partly psychological too. Getting up early and successfully achieving a small goal kick starts your day and gives you feelings of completion, satisfaction and accomplishment. For the rest of the day you feel happy and you feel less stress knowing that the most difficult part of the day is behind you.
So, you say you're not a morning person? Take heart; neither am I. I can sleep in like you wouldn't believe! But I get up anyway because I know the effort is worth the results. When I have a bodybuilding goal that I am clearly focused on, such as reaching 4% or 5% body fat for a competition, I'm on my Stairmaster for 45 minutes every morning at the crack of dawn without fail. Sure it's a challenge at first, but you know what? After a few short weeks, It's no longer a chore and I'm "in the groove" - and you will be too. Just try it. Make a commitment to yourself to do it for just 21 days. Once those 21 days have gone by, you'll already be leaner and you'll be on your way to making morning workouts a habit that's as natural as brushing your teeth or taking a shower. Once you start getting used to feeling that buzz, you'll become "positively addicted" to it. The more you do it, the more you'll want to do it. Before you know it, early morning cardio will your new habit; you'll be leaner, your metabolism will be faster and you'll feel fantastic all day long!
Monday, March 28, 2011
Tuesday, February 15, 2011
Don't Just Lose Weight to 'Look Good'
Most individuals use the imagery of sex appeal, and good looks as an initial motivator to jump start their weight loss routine. But, health and longevity should be the true consistent motivators. The quest and desire of achieving low body fat should be rooted in more that just the physical rewards. Let's look at some facts....
-The human body consists of different lean tissues such as muscle, bone, and organs that are metabolically active and adipose tissues such as fat that are less active.
As per medical studies, the healthiest percentage of body fat for males is five percent, whereas for females it is twelve percent. However statistics indicate that on average males have 15 to 18 percent body fat and women have 22 to 25 percent.
Low body fat does not determine whether a person is overweight or underweight. A professional bodybuilder may be overweight according to his height, but his body has very little fat and most the extra weight is in lean muscles.
On the other hand, other professional athletes such as marathon runners are normally underweight and have very little percentage of body fat. In both the cases, the body fat is more or less the same, but one is overweight and the other is underweight, which proves that body fat does not determine the obesity or leanness of an individual.
Although hereditary factors do affect the composition of body fat in an individual, it is often a combination of hereditary factors and lifestyle. After the age of sixteen body fat composition changes are mostly due to changes in fat cell size and not due to the number of fat cells.
Multiple benefits from having low body fat
The most prominent health benefit derived from a low body fat percentage is probably the reduced risk of heart problems that may arise due to clogged arteries or veins. Some individuals may enjoy good health even after having a high body fat percentage, but when it comes to the general population, statistics clearly reveal that most of the people suffering from heart problems have a higher percentage of body fat.
Studies have shown that people with more fat around their abdomen are more likely to suffer from Type 2 Diabetes than those with lesser body fat around the waist.
Low body fat also reduces the risk of various types of cancers such as uterine cancer, cancer of the gallbladder, cervical cancer, ovarian cancer, and colon cancer in females. In males, chances of colon cancer, prostate cancer, and cancer of the rectum are reduced.
Although this theory has been applicable in many cases, it is still being debated, as the real causes of cancer have not yet been conclusively deduced.
Get a better nights sleep with low body fat?
Low body fat is associated with a reduced risk of Sleep Apnea, which can cause shortness of breath and even lead to heart attacks in some cases. It also reduces the risk of developing Osteoarthritis, which is common among the elderly and affects the joints in knees, hips and lower back.
If you are already suffering from Gout, a disease affecting the joints caused due to high levels of uric acid in the blood, reducing your percentage of body fat can help in reducing the pain and suffering.
The occurrence of gallbladder diseases and gallstones is also rare among people with low body fat. Considering the benefits of low body fat, its time to get started with the exercise regimes that you can maintain for life.
Thursday, February 3, 2011
Stick to Your Weight Loss Plan
But, if you follow these tips, you’ll find it easier to stick with your weight loss plan for the long run.
5 Tips to Help You Stay on Your Weight Loss Plan
Be Prepared
We often overeat or eat the wrong things when we have to eat “on the fly”, because we often find it difficult to find good choices, or we get overwhelmed by the temptation of our favorite bad choices.
Preparing for meals ahead of time by deciding what you’ll eat and having the right foods on hand can keep you on track with your weight loss plan.
Eat at Home
Meals prepared in restaurants contain about 30% more calories than the same meal prepared at home. So, if you can eat most of your meals at home, you’ll be ahead of the game.
When you do eat out, decide in advance what you’ll order and don’t be swayed by other items on the menu. And, remember portion control when eating out. Most restaurants serve you the equivalent of two to three real portions.
Schedule Exercise
Exercise is a key component of weight loss. And, let’s face it; exercise probably isn’t your favorite thing or you wouldn’t be overweight in the first place.
So, schedule your exercise sessions just like you would any other appointment with the doctor or a business associate. This makes it much easier to stick with exercise on a busy schedule. And, by all means find an exercise that’s fun, since you’re much more likely to keep doing it if you like it.
Throw Out The Bad Stuff
Is ice cream your weakness? Then make sure there’s no ice cream in the house so that you can’t be tempted. One of the most important aspects of sticking to a weight loss plan is setting yourself up for success – not for failure.
Write Down What You Eat
Studies have shown that people who record what they eat tend to eat fewer calories in a day, regardless of the weight loss plan they choose. The act of writing down what you eat makes sure that you’re really aware of what you’re putting in your mouth. You’ll learn to avoid eating things because you have to admit you ate it - at least to your weight loss journal.
Remember that weight loss is a long term project for most people. Even after you’ve lost the weight, remembering these tips will help you keep the weight off. After all, a weight loss plan isn’t so much a diet as a way of living.
Thursday, January 27, 2011
8 Metabolism Boosters for Weight Loss
Your metabolism is your fat loss foundation.
It keeps burning and burning fat 24 hours a day...the only problem is, do you have a fast metabolism? And if not, what can you do about it to boost your metabolism and burn fat to lose weight?
Your metabolism is basically how many calories you burn each day. Children have faster metabolic rates than adults, and we all know about the legendary metabolism's of teenage boys. That's the metabolism you wish you had. And while it is inevitable that your metabolism decreases with age, it doesn't doom you to gaining weight. It might even decrease 30% over your life, but really, is that any reason to become overweight? No way. Not when you can turn it around with a couple of simple, proven techniques listed below...
Here are 8 possible metabolic boosters and the truth about whether each works.
1) Strength training
Claim: Boosts metabolism up to 10% after a training program
True!
In fact, despite what many men and women think, harder exercise is better for your metabolism. However, please note that 1 pound of muscle does not burn 50 calories per day.
In one study, women received a greater metabolic boost from using 8 repetitions per set rather than traditional high-rep (12 reps) sets. So stick to harder exercises (pushups and more advanced bodyweight exercises) or dumbbell exercises.
2) Breakfast
Claim: Because it stops your "fasting", it can boost metabolism
True? Maybe yes, maybe no. Your metabolism won't go into "starvation mode" without breakfast, but it is associated with successful weight loss. So make it a habit to consume some protein, fiber, & fruit (& even veggies if you can fit them in) at this time. This will keep your appetite in check till your next break or even lunch.
3) Green Tea
Claim: Burns an extra 80 calories per day
True? Not really. It has been shown to burn 80 calories per day in young men on the first day of supplementation, but will this affect last once your body gets used to it? I don't think.
After all, take a look at caffeine. You can find studies that show it increases metabolism as well. But really, is anyone losing fat with caffeine? The revolving doors at Starbucks say "No!".
Coffee is okay in moderate doses, and I recommend Green Tea to everyone, but for health reasons, not for fat loss. The only way you will lose fat with Green Tea is if you replace a 300+-calorie Frappucino with an iced, unsweetened Green Tea. Otherwise, don't count on it for much in terms of metabolism.
4) Fat Burners
Claim: Boost your metabolism big time!
See above. Fat burners are simply caffeine pills with a few other ingredients thrown in. You'll get an increase in mental energy, but that doesn't mean it will significantly boost metabolism or burn fat.
5) Ice Cold Water with Lemon Juice Squeed into it
Claim: The body will burn calories warming up the water and the lemon juice also burns more fat.
Truth? Nice in theory, short in practice. Nobody is losing fat with ice cold water. If it sounds too good to be true - you know the rest of the story.
6) Eating 6 small meals per day
Claim: Boosts metabolism and can help control cholesterol.
True! Simple and effective, and true! Try and split your meals up into smaller meals that can be eaten over the course of the day. This might be part of the breakfast magic...
7) Protein
Claim: Burns more calories (uses more calories in digestion than carbohydrates or fat).
True!
Protein also helps fill you up longer. And that's where the real benefit comes in - preventing overeating. And if you want details, another study showed that animal protein results in more energy burned than vegetable protein. Protein also is essential for building lean muscle. Your resistance training and cardio will all be in vain if you do not eat PROTEIN! Remember muscle burns more calories, than fat does.
8) Interval training
Claim: Interval training causes a greater increase in post-exercise metabolism than regular cardio.
Very true!
I certainly believe it. And I do know this. A recent study from Australia found that a shorter interval program led to more weight loss than a twice-as-long aerobic training program. This confirms the original interval training study from as far back as 1994 that showed greater results from a shorter interval program when compared to a traditional cardio program.
Bottom line: Intervals work burns fat faster!
So we see that hard work and diligent eating burn more calories and that magic pills and potions don't work.
But that shouldn't be a surprise to anyone. My advice? Add strength, intervals, mini-meals, and protein to your weight loss plan and you'll be leaner and warmer thanks to your faster metabolism.
Turbulence Training was built to boost your metabolism: this cannot be stressed enough. Some form of interval cardio should be a major part of every workout regimen. Especially for those who desire an attractive lean physique.
It keeps burning and burning fat 24 hours a day...the only problem is, do you have a fast metabolism? And if not, what can you do about it to boost your metabolism and burn fat to lose weight?Your metabolism is basically how many calories you burn each day. Children have faster metabolic rates than adults, and we all know about the legendary metabolism's of teenage boys. That's the metabolism you wish you had. And while it is inevitable that your metabolism decreases with age, it doesn't doom you to gaining weight. It might even decrease 30% over your life, but really, is that any reason to become overweight? No way. Not when you can turn it around with a couple of simple, proven techniques listed below...
Here are 8 possible metabolic boosters and the truth about whether each works.
1) Strength training
Claim: Boosts metabolism up to 10% after a training program
True!
In fact, despite what many men and women think, harder exercise is better for your metabolism. However, please note that 1 pound of muscle does not burn 50 calories per day.
In one study, women received a greater metabolic boost from using 8 repetitions per set rather than traditional high-rep (12 reps) sets. So stick to harder exercises (pushups and more advanced bodyweight exercises) or dumbbell exercises.
2) Breakfast
Claim: Because it stops your "fasting", it can boost metabolism
True? Maybe yes, maybe no. Your metabolism won't go into "starvation mode" without breakfast, but it is associated with successful weight loss. So make it a habit to consume some protein, fiber, & fruit (& even veggies if you can fit them in) at this time. This will keep your appetite in check till your next break or even lunch.
3) Green Tea
Claim: Burns an extra 80 calories per day
True? Not really. It has been shown to burn 80 calories per day in young men on the first day of supplementation, but will this affect last once your body gets used to it? I don't think.
After all, take a look at caffeine. You can find studies that show it increases metabolism as well. But really, is anyone losing fat with caffeine? The revolving doors at Starbucks say "No!".
Coffee is okay in moderate doses, and I recommend Green Tea to everyone, but for health reasons, not for fat loss. The only way you will lose fat with Green Tea is if you replace a 300+-calorie Frappucino with an iced, unsweetened Green Tea. Otherwise, don't count on it for much in terms of metabolism.
4) Fat Burners
Claim: Boost your metabolism big time!
See above. Fat burners are simply caffeine pills with a few other ingredients thrown in. You'll get an increase in mental energy, but that doesn't mean it will significantly boost metabolism or burn fat.
5) Ice Cold Water with Lemon Juice Squeed into it
Claim: The body will burn calories warming up the water and the lemon juice also burns more fat.
Truth? Nice in theory, short in practice. Nobody is losing fat with ice cold water. If it sounds too good to be true - you know the rest of the story.
6) Eating 6 small meals per day
Claim: Boosts metabolism and can help control cholesterol.
True! Simple and effective, and true! Try and split your meals up into smaller meals that can be eaten over the course of the day. This might be part of the breakfast magic...
7) ProteinClaim: Burns more calories (uses more calories in digestion than carbohydrates or fat).
True!
Protein also helps fill you up longer. And that's where the real benefit comes in - preventing overeating. And if you want details, another study showed that animal protein results in more energy burned than vegetable protein. Protein also is essential for building lean muscle. Your resistance training and cardio will all be in vain if you do not eat PROTEIN! Remember muscle burns more calories, than fat does.
8) Interval training
Claim: Interval training causes a greater increase in post-exercise metabolism than regular cardio.
Very true!
I certainly believe it. And I do know this. A recent study from Australia found that a shorter interval program led to more weight loss than a twice-as-long aerobic training program. This confirms the original interval training study from as far back as 1994 that showed greater results from a shorter interval program when compared to a traditional cardio program.
Bottom line: Intervals work burns fat faster!
So we see that hard work and diligent eating burn more calories and that magic pills and potions don't work.
But that shouldn't be a surprise to anyone. My advice? Add strength, intervals, mini-meals, and protein to your weight loss plan and you'll be leaner and warmer thanks to your faster metabolism.
Turbulence Training was built to boost your metabolism: this cannot be stressed enough. Some form of interval cardio should be a major part of every workout regimen. Especially for those who desire an attractive lean physique.
Monday, January 24, 2011
Say No to Yoyo Dieting
More and more people are struggling with self-image issues stemming from carrying around too much excess weight. And in the age when everything seems to come at a snap of the fingers, nobody is inclined to undergo the difficulty of overhauling his lifestyle decisions, like eating habits, sleeping patterns, or even workout frequencies. As such, the result is that some people would resort to crash dieting only in preparation of special occasions, such as attending a wedding, giving a speech, or any other circumstantial weight-loss need. After the event, he or she goes back to the usual lifestyle and gains back the weight. This is called yoyo-dieting.
Yoyo-dieting is not only ugly for the person who is caught in the middle of the weight peak, but doctors and specialists specifically warn people away from it because of the strain it places on one’s body. A person’s body and organs work according to the need, and for a given body weight, your whole body system has already adjusted how much work it needs to put in. When you suddenly lose weight in such a short amount of time, what happens is that your body is not used to the lesser weight and will need to adjust. Then when you regain the weight, your systems need to adjust again. The constant drop-and-climb of your weight will result in excessive strain that your body should not have to succumb to.
Others who do not run to crash dieting may still have a yoyo-dieting effect by running to weight loss teas or medication. The scenario is usually similar: an upcoming wedding or any other important life occasion. In the month before that occasion, a lady may pop a regular dose of weight-loss pills, and she sheds many pounds just before the event. Afterwards, she may still continue with the pills as she sees the results pleasing to the eye, but eventually, she may wind up tired of depending on the pills and stop them altogether. Unfortunately her eating habits have never changed, and before she knows it, the pounds are slowly, if not frantically, piling back up. Sometimes she finds herself getting heavier than before she took the medication, largely because she has perhaps gotten used to eating so much more without gaining any weight! And then she becomes desperate again to take the pills, and the cycle, sadly, can continue.
A better alternative to yo-yo dieting is a lifestyle change.
This means a complete overhaul, and the following describes how this can be done simply:
1. Brush up on your nutrition knowledge by learning to differentiate foods that are high in fat and calories, and finding suitable alternatives. For example, you may learn that whole-wheat bread is healthier than a croissant, and that yogurt is a tasty alternative to fattening ice cream, so you can make the needed changes on a day-to-day basis.
2. See exercise not as a chore but as something you can do throughout the day. While having a fixed workout routine will definitely spell more visible and faster results, they are also much more difficult to sustain in the long run. Instead, incorporating bursts of running or lengthier walks in a normal day can be made into a habit as you continually do them day after day, and in the end you will indeed see results.
3. Get enough sleep. Some people do not think sleep is important, but it is actually crucial in repairing old cells and believe it or not, it burns calories! Not only that, going to bed early will even spare you of that nightly midnight snack you have become so used to, and will help you drop many unnecessary pounds.
Once you understand the negative effects of yo-yo dieting on your system, you will be wise to turn to the better alternative of incorporating a full lifestyle turnaround. You will also be able to make the change much faster as you start in small steps, instead of making a dramatic overhaul that you cannot maintain for more than a month or two! Now you can see that there is indeed a way to lose weight and keep it off without resorting to yo-yo dieting!
Others who do not run to crash dieting may still have a yoyo-dieting effect by running to weight loss teas or medication. The scenario is usually similar: an upcoming wedding or any other important life occasion. In the month before that occasion, a lady may pop a regular dose of weight-loss pills, and she sheds many pounds just before the event. Afterwards, she may still continue with the pills as she sees the results pleasing to the eye, but eventually, she may wind up tired of depending on the pills and stop them altogether. Unfortunately her eating habits have never changed, and before she knows it, the pounds are slowly, if not frantically, piling back up. Sometimes she finds herself getting heavier than before she took the medication, largely because she has perhaps gotten used to eating so much more without gaining any weight! And then she becomes desperate again to take the pills, and the cycle, sadly, can continue.
A better alternative to yo-yo dieting is a lifestyle change.
This means a complete overhaul, and the following describes how this can be done simply:
1. Brush up on your nutrition knowledge by learning to differentiate foods that are high in fat and calories, and finding suitable alternatives. For example, you may learn that whole-wheat bread is healthier than a croissant, and that yogurt is a tasty alternative to fattening ice cream, so you can make the needed changes on a day-to-day basis.
3. Get enough sleep. Some people do not think sleep is important, but it is actually crucial in repairing old cells and believe it or not, it burns calories! Not only that, going to bed early will even spare you of that nightly midnight snack you have become so used to, and will help you drop many unnecessary pounds.
Friday, January 21, 2011
Learning to Eat Right
Yes. We all want to lose that stubborn , unattractive fat. Desire, alone, simply just ain't enough to reach your fitness goals. There are many people with very advanced knowledge of nutrition who for a variety of reasons find that "the wheels come off" after 5 pm. For others 8pm is the time that things start to go wrong.
I also know that some people feel as if our tips and advice are seen as "advanced" for some people. I want to reiterate that we recommend a wide variety of proven ideas. This particular idea/technique is something that clinical studies have shown increases the amount of weight you can lose by 146%, and more importantly.... this is over the long term. It is also very easy to do.
The technique presented in this email was developed by a leading medical professional, that we see help people. And a tool whose adoption has begun to increase.
First, here is the simple truth. You simply can't lose weight if you overeat, especially if you eat the wrong foods.
But for most of us, eating right is just ain't that simple
This is totally common. Cutting back on sugar, flour and oil can be very difficult if this is what you are used to eating all the time. However you can learn to eat healthy, with time and sustained effort. Recent research points to fact that self control just isn't programmed into our genes. We evolved when food was scarce, so our natural instinct is to load up whenever we can.
The problem now is that food (and especially junk food) is more than abundant. And we aren't as active as much as we used to.
The final nail in the coffin is that just one act of self control (will power) causes us to lose control in other areas. So if life were all peaches and cream, will power might work.
But once another stressor enters your awareness, it makes it doubly hard to stay away from the chocolate chip cookie!
For over a year, we have been recommending a specific hypnosis program that has been shown to help you eliminate food cravings, without having to think about it.
Since then, we have continued to receive a ton of positive feedback about the program - it appears to be a big difference maker.
Matt Hoover (winner of NBC's, "The Biggest Loser" season two) also tried the same exact program.
When I first heard this, I was thought to myself, "But that guy already lost a ton of weight, why would he use the program?"
He started to use these hypnosis CD's and for the first time in his life, he is eating right and exercising without the star treatment. He is doing it on his own, and says it has been easy. Joshua and I interviewed him earlier this year, and he said that he lost over 40 pounds of fat, and is now training for both the Iron Man as well as the 2012 Olympics!
Thursday, January 20, 2011
Build a Sexy Firm Butt
Do you often look into the mirror and wonder why your butt stays flat or even droopy even though you have worked them hard with brutal squats and lunges?
Have
you ever envy others who have big tight sexy perky buns that scream for attention when they are in a pair of body hugging jeans or in their swimwear?
Since a tighter perky backside is one of the most, if not the most attractive part of the human body and wouldn't it be wonderful if you can own the perfect butt cheeks? So, how can you get a bigger and sexier round rear bum?
To most people, the buttocks are the most aesthetically pleasing part of the human body and many people are attracted merely by the shape of somebody's butt. Nothing seems more attractive to men than women's booty in super tight sexy jeans. As for women, most of them pay attention to men's buttocks at the first glance to size up the men. This is because most of your body parts are covered up with the clothes you are wearing and the butt is the most obvious anatomy observable unless you do not have bigger than average sexy round bums or you are in a very lose fitting pants.
Top celebrities like Jennifer Lopez, Kylie Minogue, Catherine Zeta Jones, Beyonce , Eva Mendes, Britney Spears, Charlize Theron , Cindy Crawford, Kate Winslet, Madonna and Sophie Loren are all well known for having some of the hottest sexiest bums in the world during their prime and beyond! As for the men, Brad Pitt, Timothy Dalton, Daniel Craig, Arnold Schwarzengger, Jean Claude Van Damme and David Beckham amongst many others are well known for their tight sexy buns. By the way, most if not all of these stars are also known for their athletic abilities. In other words, they exercise and develop their well toned body including their big round butts!
Exercising your bun to get it bigger, tighter and moulding it into the round shape that you desire will require quite a bit of science and a degree of work, especially so for those of you who are not genetically blessed with a desirably attractive fanny. If you know the secrets to building butt muscles, you can get beautiful shapely butt cheeks pretty quickly.
Understanding Your Butt Shape
Your bum is made up entirely of muscle, fat and skin. There is no bone structure there to hold up the tissues and therefore the shape of your butt is determined by these three tissues alone. A man's butt will naturally have more muscle, less fat and less skin than women's buns. This must be known because it is the muscle that gives the form to the butt. The fat gives it constituency while the skin binds everything together and puts it into a sexy presentation, which is to say if you have a sexy perky round butt to begin with. So if you want to have a big, tight and perky butt, you must get all this three tissue combinations correct.
Build Big Butt Muscles (Glutes)
There are three butt or gluteal muscles and they are the gluteus maximus, gluteus medius and gluteus minimus, collectively called the glutes for short. Your gluteus maximus is the largest of the three and is one of the strongest muscles in the body. Since your gluteus maximus forms bulk of buttock muscle mass, it is this muscle that makes up a large proportion of the asthetic appearance of the shape of your bum.
It is the butt muscles that gives you that tight perky round butt shape and thus it is important to know how to build your glutes with the correct exercises to firm and lift them up to give your backside a natural face lift. Next, you must also understand that there is a science to exercising your bun for the maximum uplift as different types of exercises will get different results because there are different exercises for building, toning and lengthening of your butt muscles.
The reason for those of you with droopy saggy 'booty' is that the structural support of the muscles is simply too weak to hold up the fat and skin and that is why your butt sags. As for those with the flat butt look, it is because you do not have enough muscles to perk the buttock up nicely and sexily.
Understanding Buttock Fat
There is the layer of fatty tissue on top of the muscles that generally give the butt its round and perky shape. Again, in order to get the perfect butt shape, there has to be just the right amount of fat to make its shape looking appealing and irresistibly attractive.
A bodybuilder's butt is made up of almost all muscles and skin and although it is ideal for bodybuilding contests, we can hardly say that it is sexy because there is just not enough fat to mould it into an eye candy appealing shape. Same goes to a person who has a big butt made up largely of fat tissues and the fanny will look lumpy and out of proportion.
About Butt Skin
Most people do not know that it is actually the skin which holds the butt together and also contributes substantially in keeping that tight perky sexy look. To have an appealing round bubble butt shape is to have a tight skin across the butt area to hold the sexy round shape firmly. Even if you have a lot of fat with little muscle, if the butt skin is tight enough, the shape of the butt can still look pretty good although it will not look bigger.
Wishing you all the best in getting a tight sexy bottom and cheeky bubble backside that make heads turn!
Have
you ever envy others who have big tight sexy perky buns that scream for attention when they are in a pair of body hugging jeans or in their swimwear?Since a tighter perky backside is one of the most, if not the most attractive part of the human body and wouldn't it be wonderful if you can own the perfect butt cheeks? So, how can you get a bigger and sexier round rear bum?
To most people, the buttocks are the most aesthetically pleasing part of the human body and many people are attracted merely by the shape of somebody's butt. Nothing seems more attractive to men than women's booty in super tight sexy jeans. As for women, most of them pay attention to men's buttocks at the first glance to size up the men. This is because most of your body parts are covered up with the clothes you are wearing and the butt is the most obvious anatomy observable unless you do not have bigger than average sexy round bums or you are in a very lose fitting pants.
Top celebrities like Jennifer Lopez, Kylie Minogue, Catherine Zeta Jones, Beyonce , Eva Mendes, Britney Spears, Charlize Theron , Cindy Crawford, Kate Winslet, Madonna and Sophie Loren are all well known for having some of the hottest sexiest bums in the world during their prime and beyond! As for the men, Brad Pitt, Timothy Dalton, Daniel Craig, Arnold Schwarzengger, Jean Claude Van Damme and David Beckham amongst many others are well known for their tight sexy buns. By the way, most if not all of these stars are also known for their athletic abilities. In other words, they exercise and develop their well toned body including their big round butts!
Exercising your bun to get it bigger, tighter and moulding it into the round shape that you desire will require quite a bit of science and a degree of work, especially so for those of you who are not genetically blessed with a desirably attractive fanny. If you know the secrets to building butt muscles, you can get beautiful shapely butt cheeks pretty quickly.
Understanding Your Butt Shape
Your bum is made up entirely of muscle, fat and skin. There is no bone structure there to hold up the tissues and therefore the shape of your butt is determined by these three tissues alone. A man's butt will naturally have more muscle, less fat and less skin than women's buns. This must be known because it is the muscle that gives the form to the butt. The fat gives it constituency while the skin binds everything together and puts it into a sexy presentation, which is to say if you have a sexy perky round butt to begin with. So if you want to have a big, tight and perky butt, you must get all this three tissue combinations correct.
Build Big Butt Muscles (Glutes)
There are three butt or gluteal muscles and they are the gluteus maximus, gluteus medius and gluteus minimus, collectively called the glutes for short. Your gluteus maximus is the largest of the three and is one of the strongest muscles in the body. Since your gluteus maximus forms bulk of buttock muscle mass, it is this muscle that makes up a large proportion of the asthetic appearance of the shape of your bum.
The reason for those of you with droopy saggy 'booty' is that the structural support of the muscles is simply too weak to hold up the fat and skin and that is why your butt sags. As for those with the flat butt look, it is because you do not have enough muscles to perk the buttock up nicely and sexily.
Understanding Buttock Fat
There is the layer of fatty tissue on top of the muscles that generally give the butt its round and perky shape. Again, in order to get the perfect butt shape, there has to be just the right amount of fat to make its shape looking appealing and irresistibly attractive.
A bodybuilder's butt is made up of almost all muscles and skin and although it is ideal for bodybuilding contests, we can hardly say that it is sexy because there is just not enough fat to mould it into an eye candy appealing shape. Same goes to a person who has a big butt made up largely of fat tissues and the fanny will look lumpy and out of proportion.
About Butt Skin
Most people do not know that it is actually the skin which holds the butt together and also contributes substantially in keeping that tight perky sexy look. To have an appealing round bubble butt shape is to have a tight skin across the butt area to hold the sexy round shape firmly. Even if you have a lot of fat with little muscle, if the butt skin is tight enough, the shape of the butt can still look pretty good although it will not look bigger.
Interval Training for Weight Loss
So you want to lose weight? More specifically you want to replace that loose fat with hard firm muscle.
Do you feel paralyzed after failing time and time again to lose those extra pounds?
Don’t you just get hopping mad when you do a ton of exercise and you really don't lose any weight at all? You may try and fool yourself that it’s ok but every time you look in the mirror, it doesn't lie. Are you finding it harder and harder to be motivated because you are starting to feel a little hopeless?
Well If I can show you a way to lose all your fat in weeks, are you willing to spend no more than 20 minutes three times a week achieving this? What would it mean to you if you could walk around in your costume and feel fantastic about it?
By the time you finish reading this article, you will know how to consistently lose 2 pounds of pure fat every week so you can actually fit into those fantastic clothes you just bought. You are about to discover a type of exercise that causes a chain reaction in your body to burn fat…a LOT of fat, for hours...…but first let’s talk about what doesn’t work.
For years, we've been told low-intensity aerobic exercise is the best method for burning off our extra body fat. Research also indicates that the lower the intensity of the exercise the more percentage of fat is used as fuel for muscles, so in low intensity aerobic activity the body operates in a ‘fat burning’ zone which burns more fat than at higher intensity. Unfortunately according to modern research, this just doesn't seem to work very well.
In fact tens of experiments have all concluded that aerobic exercise does nothing for large scale fat loss.
So unfortunately, like you, there are thousands of people trying desperately to lose weight by doing some work on the treadmill or something similar. And for the most part, all of these people are not going to lose any fat. (If you want some proof go look at a local fun run, these people are fit but are they shape you want to be?)
Not too many benefits for all that work… So what to do? Well, there is an exercise routine that apart from speedy fat loss has a multitude of benefits which include:
Losing at least two pounds per week and I am being conservative with this figure…
Getting a toned, athletic look - don’t just lose weight, mould your body into a shape that will be turning heads;
Tons and tons of energy - Imagine having energy for a full exciting life, you will have more energy than you know what to do with;
Super fitness - having a lot more cardio endurance and fitness than the guy who spend two hours on the treadmill each day;
Chase away disease - this exercise does wonders for lowering blood pressure and staving type 2 diabetes away; and
Automatically as you body loses weight, you will become aware of extra energy and vitality
How would you like it if you had dozens of people desperate to find out your weight loss super secret while they still were failing? Get used to it, it will happen a lot.
And think now what will you do with that new toned body, take it to the beach, buy new clothes or shake it on the dance floor.
Ok, enough trying to motivate you, the secret to this wonderful metamorphosis is a type of interval training called High Intensity Interval Training (HIIT). Study after study has proven the incredible fat burning effects that HIIT can have on the body, in fact in the first bit of research that set interval training as the benchmark for fat loss; the participants lost 9 times as much fat as those doing standard aerobic exercises.
It works so well because of a process called EPOC
EPOC occurs in the body after intense exercise drains muscles of their inbuilt energy source. This has to be replenished in the body, and it can take up to 48 hours to happen. During this time your body has no alternative but to draw and burn up your fat reserves. So for the next two days while you sit at work, watch TV or have that peaceful nap, your blood cells are rushing around that belly or those thighs, grabbing as much of the fat as it can and taking it away to use it as energy, without you having to do much...
And EPOC is only the immediate benefit; over time your body’s ability to convert energy directly into the muscle increases. The muscles ability to store energy increases so your demands for fat release go up, and interval training starts convincing the body to funnel new energy to the muscles instead of sending them to your fat stores. All of this increases the more you do interval training, so as you can see the better you get at this, the more of a fat burning machine your body turns into.
Does this sound too good to be true?
I hope it does. I hope that today you have found something so big that it turns your entire life around. I hope that your success in finally losing those pounds motivates and encourages you to all sorts of success in your life. Great catalysts have an enormous power for making dramatic change. Clearly once you have lost that weight; your lifestyle will change in ways you can only imagine. But you must choose to act now because you don’t want to find yourself in the same place in a year from now.
Earlier on I asked you the question:"If I could show you a way to lose all your fat in weeks, are you willing to spend no more than 20 minutes three times a week achieving this?….", since you are still reading I'm going to assume you answered yes. Well, now that I have shown you how interval training can deliver on that promise, it’s time for you to act on this. You have finally found the only thing that truly works, an exercise routine that really will lose your fat. So get motivated, get organised and give interval training a good go, stop dreaming of that flat stomach and actually get one. Imagine…in as little as a few weeks being totally fat free, fit and healthy … all because you decided to say "YES" to trying Interval Training today:
Do you feel paralyzed after failing time and time again to lose those extra pounds?
Well If I can show you a way to lose all your fat in weeks, are you willing to spend no more than 20 minutes three times a week achieving this? What would it mean to you if you could walk around in your costume and feel fantastic about it?
By the time you finish reading this article, you will know how to consistently lose 2 pounds of pure fat every week so you can actually fit into those fantastic clothes you just bought. You are about to discover a type of exercise that causes a chain reaction in your body to burn fat…a LOT of fat, for hours...…but first let’s talk about what doesn’t work.
For years, we've been told low-intensity aerobic exercise is the best method for burning off our extra body fat. Research also indicates that the lower the intensity of the exercise the more percentage of fat is used as fuel for muscles, so in low intensity aerobic activity the body operates in a ‘fat burning’ zone which burns more fat than at higher intensity. Unfortunately according to modern research, this just doesn't seem to work very well.
In fact tens of experiments have all concluded that aerobic exercise does nothing for large scale fat loss.
So unfortunately, like you, there are thousands of people trying desperately to lose weight by doing some work on the treadmill or something similar. And for the most part, all of these people are not going to lose any fat. (If you want some proof go look at a local fun run, these people are fit but are they shape you want to be?)
Losing at least two pounds per week and I am being conservative with this figure…
Getting a toned, athletic look - don’t just lose weight, mould your body into a shape that will be turning heads;
Tons and tons of energy - Imagine having energy for a full exciting life, you will have more energy than you know what to do with;
Super fitness - having a lot more cardio endurance and fitness than the guy who spend two hours on the treadmill each day;
Chase away disease - this exercise does wonders for lowering blood pressure and staving type 2 diabetes away; and
Automatically as you body loses weight, you will become aware of extra energy and vitality
How would you like it if you had dozens of people desperate to find out your weight loss super secret while they still were failing? Get used to it, it will happen a lot.
And think now what will you do with that new toned body, take it to the beach, buy new clothes or shake it on the dance floor.
Ok, enough trying to motivate you, the secret to this wonderful metamorphosis is a type of interval training called High Intensity Interval Training (HIIT). Study after study has proven the incredible fat burning effects that HIIT can have on the body, in fact in the first bit of research that set interval training as the benchmark for fat loss; the participants lost 9 times as much fat as those doing standard aerobic exercises.
It works so well because of a process called EPOC
EPOC occurs in the body after intense exercise drains muscles of their inbuilt energy source. This has to be replenished in the body, and it can take up to 48 hours to happen. During this time your body has no alternative but to draw and burn up your fat reserves. So for the next two days while you sit at work, watch TV or have that peaceful nap, your blood cells are rushing around that belly or those thighs, grabbing as much of the fat as it can and taking it away to use it as energy, without you having to do much...
And EPOC is only the immediate benefit; over time your body’s ability to convert energy directly into the muscle increases. The muscles ability to store energy increases so your demands for fat release go up, and interval training starts convincing the body to funnel new energy to the muscles instead of sending them to your fat stores. All of this increases the more you do interval training, so as you can see the better you get at this, the more of a fat burning machine your body turns into.
Does this sound too good to be true?
I hope it does. I hope that today you have found something so big that it turns your entire life around. I hope that your success in finally losing those pounds motivates and encourages you to all sorts of success in your life. Great catalysts have an enormous power for making dramatic change. Clearly once you have lost that weight; your lifestyle will change in ways you can only imagine. But you must choose to act now because you don’t want to find yourself in the same place in a year from now.
Earlier on I asked you the question:"If I could show you a way to lose all your fat in weeks, are you willing to spend no more than 20 minutes three times a week achieving this?….", since you are still reading I'm going to assume you answered yes. Well, now that I have shown you how interval training can deliver on that promise, it’s time for you to act on this. You have finally found the only thing that truly works, an exercise routine that really will lose your fat. So get motivated, get organised and give interval training a good go, stop dreaming of that flat stomach and actually get one. Imagine…in as little as a few weeks being totally fat free, fit and healthy … all because you decided to say "YES" to trying Interval Training today:
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