Do YOU have a favourite body part to train?
Is it the one you’re best at? Or perhaps, the area that needs the most work?
My favourite body part to train is Glutes! For a few reasons. The primary one is I LOVE that a previous problem area is now an asset.
Back in the early 90′s I’d get around with not one but two jumpers tied around my waist to hide my butt…. Aside from being fairly UNfashionable, that’s a fairly ostrich in the sand approach right? It just added more mass to an already generous area!
I hated swimming not only because I possessed little skill, equally because I hated parading around in my togs (that’s bathers or swimsuit in non-Kiwi!). Throw me in my togs and I reached new heights of debilitating self consciousness.
At my first job in a silver service Italian restaurant the boys in the kitchen would break into song whenever I turned & exited the kitchen. It’s a Sir-mix-alot number (I’ll save you my singing)…it starts like this: “I like big butts…” That was the only line I ever heard as I scuttled – mortified – out of the kitchen.
I now get even more comments on my derrière. The difference is they’re flattering. YES, I have upgraded my mindset with regard to my body – beyond that I’ve also farewelled flabby… so in the interests of sharing some Booty Love, here are 3 Key’s To Trade In Your But’s For Booty Love:
Key 1. FOCUS: Ensure Your Mindset Is Working For You.
=> As with other aspect of your health goal if you’ve been focusing on what you don’t want – you’ll have been getting more of exactly that! It’s time to get clear on the body (the booty!) you want, to picture it – either your own from the past or someones else’s asset. I’m serious.
=> In additon, make a conscious effect to focus on the main target area as you work it, think ‘firm butt’ (or whatever work for you!) in each and every repetition of each and every set. This really is especially important with your Glutes (butt muscles) as most people are ‘Quadricep dominant’ and much more readily recruit their quads even when it’s the Glutes job to jump in and help out.
Key 2. GREAT GLUTES WEIGHTS: Ensure You Target Your Glutes Twice A Week.
=> Whether this is a split routine or whether you train full body each day will be dependent on how many days a week you lift weights.
Here are my Go2Glutes exercises – these 5 are non-negotiables in my routine.
1. LOW BARBELL LUNGE (knee gently kiss ground. 8-12 repetitions)
2. BB DEAD-LIFT (8-12 repetitions)
3. STEP DOWN (my height of ‘step’ set up is 7. Yours will be dependent on your height and strength. Start with body-weight and progress to hold a 10kg plate and then a 10kg plate in each hand. 8-12 repetitions)
4. SPLIT SQUAT (8-12 repetitions)
5. SIDE PLANK LEG RAISE (12-20 repetitions)
Yes, I also love to Squat and Hip thrust and Walking lunge etc, however if I had to pick these are my fab five.
Key 3. EAT CLEAN: For Booty Emphasis All Other Areas Need To Stay Lean!
=> Genetically a lot of us ladies are more inclined to store fat in our butt, hips and thighs. Wherever your fat likes to hang, clean food is the fat shaving saviour.
=> Eating 4-6 smaller meals a day is going to help grow and maintain lean muscle mass which is metabolically active tissue so your metabolism will be cranking.
=> Regular meals also help stabilise blood sugar levels which creates an environment for fat burning and lessons the chances of hunger/craving induced bingeing which inevitably leads to elevated blood sugar levels, the release of insulin and the creation of an environment conducive to fat storing.
=> Clean food eaten frequently also utilises the thermic effect of food; that is the amount of energy your body uses just to metabolize the food.
Protein has the highest at up to 30%. A general rule is the more natural the food is, the harder your body will work to process it – and that’s a good thing…accordingly fake, processed, sugary and fatty foods elicit the lowest thermic effect at around 3%.
BONUS BOOTY LOVE Key #4!
Consume Plenty Of Cruciferous Veg. Why? Our stress filled, toxin filled world is rampant with substances that mimic the effect of estrogen in our body. If estrogen gets outta whack it can lead to extra fat storage in estrogen sensitive areas such as HIPS & THIGHS (and flabby hips and thighs aren’t going to flatter your booty!) …luckily the cruciferous family of veggies have super-veg abilities to create a balance again. Your slim thigh friends? Broccoli, kale, brussels, cauliflower & cabbage!
Ok, here’s today’s action step: Source a picture that inspires you and put it somewhere that you get to see it repeatedly every single day. My place of preference is my screen-saver.
If you liked this you’ll also like: 3 Keys to Trade In Your But’s For Booty Love!
If you’re yet to share the Healthification love – just click here to zip over to iTunes and leave an honest rating and review. It’d help me out big time. With gratitude, Kate.