Athlete Secrets – Best butt toning exercises

By Samantha Clayton, October 23, 2012

Body parts fade in and out of fashion.  Sometimes it feels like everyone is searching for the secrets for a curvy butt, Madonna-like arms or 6-pack abs. This week, I’ll share my secrets for looking great from behind in no time!
 
I can still remember the time in the late ‘90s when women’s magazines announced that having a big butt was a good thing. I was in my teens and had never even thought about how my body looked because to me, as an athlete, my body was my vehicle. I had muscles upon muscles and my posterior chain was rock solid but, thanks to Jennifer Lopez, I suddenly felt that I didn’t just look like a boyish athlete! I had a quality that was associated with being feminine, sexy and, to my mind, awesome.  Through a summer media craze based on one woman’s derriere, I suddenly received a huge confidence boost.

It’s amazing how the media continues to play a huge role in the way we think about our bodies.  As a runner, a strong physique came with the job description, not to mention my genetic predisposition from my parents. I sure hope it’s a fashion statement that will last because my children are already showing signs of having sprinter-shaped bodies.

I’m not saying that a big butt makes anyone more or less attractive overall but I do think that it’s important to have strong set of muscles behind you.  Add in the confidence boosting benefits of a firm butt and there’s no reason why you shouldn’t make sure a saggy bottom is never part of your life.

What’s the best way to tone up your butt? 

As a trainer I’m often asked: “How do I get a good butt?” and my answer is generally the same every time. I have to be honest and say that genetics play a huge role, however body builders are the living proof that quality exercise and nutrition can enhance any muscle group. A strong ‘gluteus maximus’ and ‘gluteus minimus’ – the training terms for your rear end – can be achieved through a combination of strength training and a good sprint program.

Butt toning tip 1 – Run your way to a great booty

Not surprisingly, I recommend running – it will help burn off excess flab while also building up your muscles.
Sprinting is essentially the weight lifting of running especially when you throw hill running into the mix because your posterior chain muscles – including your calves, hamstrings and glutes – generate a lot of the power that is required when sprinting.
Try adding one or two 30-minute sprinting sessions into your workout week. Sprinting for 20 seconds then resting for 60 seconds is my personal favorite. Remember to build up to it though. You must walk before you can run, so only up your speed as and whenyour body feels ready.

Butt toning tip 2 – Make squats work for you

Squats, squats, squats – you can never do too many squats.
Squats will work your butt muscles and putting the effort into a repetitive squat routine will get your booty in shape in no time.  I recommend variety, so try a combination of squats.  Options include a basic squat with no weights, then try adding weights, a jump, or speed variations.  You could even work your way up to split squats and one-legged squats.
There are many variations to this amazing exercise so, no matter if you are new to exercising or a seasoned professional, find the types of squat that are most comfortable for your body and add them into your fitness routine three days a week.

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A great butt is not the be all and end all

By adding these exercises into your weekly routine you’ll be working your glutes and building a firm butt, but don’t forget that burning calories and being active are a great reward too.
When it comes to your body, health and wellness, we have to put jokes, vanity and the media aside. Remember that the visible benefits that come from working out are just an added bonus – it is the internal change and the improvement of your overall wellness that is of ultimate importance.
True beauty always comes from the inside.
This article was sourced from;
http://www.discovergoodnutrition.com/?p=2351

The Fasting Diet – Fact or Fantasy

You may or may not have heard of the fasting diet but essentially what it is is when you do alternate days of fasting and the others just eating normally.

It’s been on the news recently as a chap by the name of Michael Mosley has used the method to lose a stone in five weeks for a Horizon documentary. That in itself is a massive achievement. Losing a stone would be enough to notice a difference and would be a great motivator to keep going to reach your target weight.

A strong word of warning, to anyone reading this, particularly those that are pregnant or diabetic, please seek medical advice before trying the fasting diet. Michael was monitored by a medical team while he was doing this. Proper tests have yet to provide proof that a fasting diet is beneficial in any way. 

Anyway, what Michael did was a 5:2 fasting diet whereby you eat normally for five days out of seven and fast for the other two i.e. normal eating for 3 days then fast for one, then normal eating for 2 days and fast for one, or vice versa. Now by fasting it doesn’t mean don’t eat at all. It means eating enough of the right stuff to get you through the days you are fasting. In essence keeping the amount of calories you consume to around 500 for a female and to 600 for a male.

Eating the right stuff is a difficult one to quantify as this is all unproven. Personally I need some carbs otherwise I feel a bit weak and wobbly (as my mom would describe it). So I found a balance of a small bread roll, eggs, meats such as ham, poultry and fish and plenty of salad and veggies kept me going nicely. I coupled that with drinking plenty of water.

What I found was that on the fasting days even though I’d eaten less I felt more energized and mentally alert and after a short while, much to my surprise, I actually looked forward to those days.

Let’s do the math

On the basis of a 5:2 fasting diet cycle you will effectively reduce your calorie intake by around 3000 to 5000 per week depending on whether you are a male or female. The diet is supposedly effective on a primitive level as it replicates the ‘cave man’ famine and feast for want of a better description. By which I refer to when as cave men we would have hunted and captured our prey and eaten well for a few days then survived on a lesser volume of food until the next hunt. It kind of makes sense when you think about it.

It could be argued that if we reduce our calorie intake by 3000 to 5000 per week we will lose weight anyway which I have no doubt we would. That would mean cutting down all week though which is when the denial is a daily chore and so hard to maintain. The great thing about the fasting diet is that for the best part of the week we can eat normally and that the pains of denial are only for two days which we can all cope with.

I have tried the fasting diet myself and found that it did work and that I steadily lost over half a stone in a month. Not fantastic for those that want miraculous results as quickly as possible but none the less easy and achievable weight loss for very little effort or pain. What I will do in future is reduce it to a 6:1 fasting diet so that I eat normally for six days and fast for one.

My only initial concern was that it may induce the yo-yo effect with my weight in that my body would learn to grab hold of fat on the days when I wasn’t fasting otherwise known as starvation mode. I was delighted to note this wasn’t the case and the weight has stayed off. 

Needless to say some form of regular excersize will also help the weight loss. And when I say excersize I don’t mean going to the gym every other day because personally I find that as interesting as watching paint dry. What I mean is a half hour brisk walk twice a week by walking to the shop for bits and pieces or getting off the bus one stop sooner on my way to work.

If you do try this you can leave a comment on my blog where you’ll also find other tips and links relating to weight loss.

It goes without saying that before you embark on any major changes to your diet or lifestyle you should seek medical advice.

How to Get Rid of Cellulite in One Week

By Sarah Dray

Since cellulite is caused by an accumulation of fat cells under the skin, there is basically no way to get rid of it completely in a short amount of time. There is, however, a series of things that you can do to considerably diminish its appearance in a week or less. If you are preparing for a special occasion and need to be cellulite-free in less than seven days, rest assured, it can be done.

Step 1

Try a home remedy. Mix used coffee grounds with body lotion or olive oil. Warm up the mix for about 10 to 20 seconds in the microwave before applying directly on top of the affected areas. Either lie down so the coffee grounds stay put, or wrap the area with plastic wrap. After 10 minutes, shower with warm water. The caffeine in the mix will shrink pores and firm the skin. Repeat at least twice a day for the whole week.

Step2

Look for anti-cellulite creams that contain Retinol A , which improves elasticity and smooths out the skin. Also, look for ingredients that cause tissue drainage, so the appearance of dimpled skin is reduced. Some good examples include seaweed, green tea and caffeine.

Step 3

Drink lots of water. Water cleans up toxins and flushes away waste that is released through massage or other contact treatments. Also, reduce the amount of salt you eat, so that you are not retaining water but instead letting it flush through your body.

Step 4

Do squats, lounges and reverse kicks. Cycle or jump rope, or engage in other types of exercise that work the lower body. This will help firm up the muscles and diminish the appearance of cellulite.

Step 5

Get a couple of specialized massages. Massages that work the lymphatic system (such as drainage or Thai massage), will improve circulation and help reduce the appearance of cellulite. While you need to continue doing it for lasting results, you will a difference after just a couple of sessions. Radiofrequency system therapy, especially when combined with massages, can also help.

http://www.livestrong.com/article/28428-rid-cellulite-one-week/#ixzz2AsZnnLwO

Weight Loss Tips That Don't Suck

By Camille Noe Pagan
If weight loss came in a pill, the list of side effects might include "May cause shortness of cash" and "Some users experience a loss of friendships." After all, that's what happens when you spend half a paycheck on healthy food and pass up happy-hour invites so you can avoid the bar snacks. And those side effects aren't just misery inducing, they're self-defeating too: The Centers for Disease Control and Prevention found that people who turned these pitfalls into excuses were up to 76 percent less likely to lose weight than those who figured out ways around them. This advice will help you battle the bulge without missing a beat of your life. 
http://www.womenshealthmag.com/weight-loss/diet-rules