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Bum Exercise
May 9th, 2011 Bum Exercise
I have recently been focusing on my inner thighs training. This area is very often forgotten to train. So I was incorporating more great exercise for it. What I noticed though that my bum looked even better after incorporating this particular exercise.
I personally think that whenever you want to firm up your bum, the best bum exercise is plyo exercise; it is burning fat while building your glutes. As you already know, I like targeting my bum from different angles when I train it.
So after doing a million of Plies in my training years (I love this inner thigh and bum exercise by the way) I wanted to somehow spice it up. So I would do regular Plies in a slow motion with heavier weights (dumbbells or barbell) for 15 repetitions and then perform Plié Jumps with a lighter weight. This inner thigh and bum exercise is really good for your glutes and thighs, as well as your abdomen muscles.
Begin in a wide stance with toes out at a comfortable angle. Your knees will need to stay aligned with your toes, so don’t go out too far.
To add weight you can hold dumbbells on the upper thighs, a single dumbbell in front or a barbell on the shoulders or behind the head.
Bend the knees and lower down into a squat, keeping knees in line with toes, abs contracted and back straight.
Only go down as low as you can without compromising your flexibility or your balance.
After you perform 10-15 slow repetitions start plié jumps right away without taking a break.
Basically it’s the same move but on the way up jump up.
Make sure you land softly to prevent knee injury.
Incorporate this bum exercise twice a week. You can do it with weights or use your bodyweight only. Try to time it and challenge yourself – have fun!
Gluteus Maximus Exercises
May 7th, 2011Gluteus Maximus Exercises
Let’s talk bigger butt today! There are many women who want to lose fat and downsize their butts, but there are, also, many women who want to gain some butt!
The skinny body type, also called ectomorph, will probably remain skinny throughout their life. It’s because they are born with a very fast metabolism and naturally skinny. Have you noticed like some people can eat whatever they want and never gain weight? Where some people gain weight by just looking at peanut butter or ice cream. Well, ectomorths are the lucky ones, they can eat whenever they want and never get fat or over weight.
But the same quick metabolism and genetics that keeps these naturally skinny ladies skinny and lean are the same quick metabolism and genetics that makes it extremely hard for them to gain weight and build rounder and bigger Gluteus Maximus.
So, when an ectomorph is trying to gain muscle mass it is much harder for this body type than it is for either of the other different body types. This works out fantastic for losing fat, but for gaining and maintaining muscle and weight, it takes more dedication and effort. So, what should women with flat butts do
Cardio training for ectomorphs
This should be kept to a minimum, to avoid burning off your lean muscle gaining attempts. When you are in as serious muscle gain phase, I’d recommend only 10-20 minutes of slow cardio three to four times a week. If your workouts are either longer or more intense then you’ll boost your already revved up metabolism and burn more calories – which will detract from your muscle shaping. A slow walk up hill is a good cardio for you, if you’re trying to build a bigger gluteus maximus.
Resistance training
Weight lifting is extremely important in gluteus maximus building process.
Keep it simple and don’t overdo sets and reps.
Basically, a typical ectomorph workout should focus first on power lifting. Do lunges, squats, dead-lifts, for example, for a few months of your training. Basic bodybuilding exercises are your best friends here. When strength and size increase , you can gradually add a few more compound movements. It’s a step-by-step process that requires discipline and dedication, but the results will be absolutely worth it! Another thing that is very important in getting a bigger butt - heavier weights and lower repetitions. Lift weight that challenges you on the 5-6th reps. Also, it’s good to do anywhere from 6 to 8 sets. You
Suggested sets: 4-6
Suggested sets: 6-8
Suggested load: as much weight as possible with good form. You need to really feel the last two repetitions.
Take one step at a time and be consistent and the results will come!
Here is a SAMPLE training plan for Ectomorph:
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
| Leg Day | Walk Up Hill | Shoulders | Walk Up Hill | Rest | Arms | HIIT |
| Barbell Squats | Abs | Shoulder Press | Abs | Close Grip EZ-bar Extensions | Abs | |
| Deadlift | Rear Deltoid Flyes | Close Grip Barbell Presses | ||||
| Front Lunge | Barbell Wide Grip Press | Dumbbell Alternated Curls | ||||
| Leg Extensions | Side Delt Raises | Hammer Curls | ||||
| Leg Curls | ||||||
Tight Booty Workout
May 2nd, 2011Glute Exercises 101
April 29th, 2011
Hi everyone,
Today I would like to talk more about glute muscles and what you need to do to sculpt them. It’s all about the knowledge. The more you know, the easier it is for you to understand the muscle mechanics and find the right approach for your fitness goals.
First of all, you can build a great butt anywhere, you can go to a gym, and you can work out at home, outdoors in the park or at the playground watching your kid playing.
To build a great set of glute is simple, it’s take some discipline and dedication, but the process itself is quiet simple.
In order to sculpt, lift and round your glutes up you need to hit your glutes from different angles.
Your glutes are made of three muscles, gluteus maximus, gluteus medius and gluteus minimus. And each muscle needs your attention when you train your lower body.
Gluteus Maximus. The function of the gluteus maximus is hip extension, hip external rotation, hip transverse abduction and hip adduction. By enlarging this muscle you can add more roundness to your booty.
Here are the great moves to target your gluteus maximus muscle:
Front Squat
In a front squat, the barbell rests on the front of the shoulders, held in place by crossing the arms over the bar. By moving the weight in front of you instead of behind you, you change your center of gravity and, thus, change the focus of the exercise to the quads. Because of how you’re holding the weight, you’ll need to use a lighter weight for this version than the traditional barbell squat.
How to:
Stand with feet hip- or shoulder-width apart.
Place the barbell on the front of the shoulders and cross the arms over the bar to hold it in place.
Bend the knees and lower into a squat. Because of how you’re holding the weight, your torso will remain vertical and you may not be able to squat down as low, so take care not to compromise your balance.
Contract the glutes and legs slowly stand back up without locking the knees and repeat for 1-3 sets of 10-16 repetitions.
Gluteus Maximus Kickbacks
How to:
This exercise is similar to the one legged cable kickbacks except that instead of kicking your leg straight back behind you will extend it back and outward at roughly a 45 degree angle.
Keeping your leg straight, smoothly kick your heel backward and away from your body at about a 45 degree angle for a distance of about 12-15 inches.
Hold your leg at the top of this movement for a one-count and repeat with the opposite leg.
Split Lunge on the Fitness Ball or Bench
How to:
Stand facing away from bench. Extend leg back and place top of foot on a stability ball or a bench.
Squat down by flexing knee and hip of front leg until knee of rear leg is almost in contact with floor. Return to original standing position by extending hip and knee of forward leg and repeat. Continue with opposite leg.
Here are the great moves to target your gluteus medius and minimus muscles:
With the leg in neutral (straightened) the gluteus medius and gluteus minimus function together to pull the thigh away from midline, or “abduct” the thigh. During gait, these two muscles function principally in supporting the body on one leg, in conjunction with the tensor fascia lata, to prevent the pelvis from dropping to the opposite side.
Additionally, with the hip flexed the gluteus medius and minimus externally rotate the thigh. With the hip extended, the gluteus medius and gluteus minimus internally rotate the thigh.
Butt Bridge
How to:
Lie flat on your back on a mat with your knees bent pointing up to the ceiling and your arms at your sides. Simply raise your pelvis up toward the ceiling to a point where your body will be at a about a 45 degree angle relative to the floor. At the top of the movement, be sure to really flex your butt for a one-count. Return to the start position and repeat.
Curtsy Step Down with Side Kick
How to:
Stand straight on a bench or a step. Slowly step down sliding behind the supporting leg. Lower the moving leg without touching the floor. Pause for a few counts and then slowly go back up. Straighten up and kick the moving leg to the side. Go back to the starting position. Repeat on the other side.
Resistance Band Laying Hip Abduction Exercise
How to:
Sit on the floor with your core straight, abs tight and resistance band over your feet. Open your legs keeping your core tight and using your outer thighs muscles. Slowly come back to the starting position. Repeat.
To make this move more difficult and target your lower abs, elevate your feet off the floor and keep it up throughout the movement.
Don’t forget to warm-up before any exercise and stretch your body after the training. Consult with your physician before trying any new training program.
You can perform these exercises using your own bodyweight, dumbbells, resistance bands or ankle weights.
Stay Fit,
Natalia
Natalia Muntean Top Fitness Model Leg Training Fat Blasting Routine
April 26th, 2011Exercises for buttocks that will give you gorgeous glutes
April 25th, 2011Exercises for buttocks that will give you gorgeous glutes
A great buttock is built with a consistent and proper training that consists of weight training and great cardio. When it comes to cardio there are special routines and exercises for buttocks that will not just lift your glutes but also burn a great amount of calories.
I personally train my buttocks twice a week where one day I would focus on legs and another day I would train using exercise for buttocks only. In addition to that I follow this circuit of high intensity exercises for buttocks that will keep my heart rate up and I would sweat out a ton of calories.
Now, don’t forget to train the rest of your body within the rest of the week by either splitting your routines separating it into shoulder/back and biceps/triceps/chest routines or total body workouts targeting your whole body. I personally split my routines adding total body workouts to it, but that’s because I am training for a while now, therefore if you are just a beginner focus on total body workouts first and add a great routines full of fat blasting exercises for buttocks, such as this:
Repeat each exercise for 30 seconds and each circuit 2-3 times:
- Sumo Squat Touch Down
- Lateral Lunge
- Jump Squat
- Heel to Butt Jumps
- Double Threat Squat
- Split Squat Jumps
Sumo Squat Touch Down
Stand straight with your feet together, arms by your sides, abs tight, and chin up.
Jump into a deep wide stance squat keeping your back straight and abs tight and touch the ground with your fingertips. Jump up back into the starting position. Repeat.
Reverse Lunge with Twist
Stand straight with your feet together, arms by your sides, abs tight, and chin up.
Lunge to the side keeping one leg straight and another bent where knee is parallel to your foot (this will prevent from the knee injury). Make sure that 90% of your weight is on the bent leg placing the weight on the quad and glute muscles of the supporting leg.
Pause for a few seconds and squeezing your glutes come back to the starting position. Repeat on the other side.
Jump Squat
Stand with your feet at least hip width apart and place your weight on your heels with your toes pointed forward. Bend your knees and lean forward slightly to keep your knees over your ankles.
Lower your upper body to a squatting position and push through your heels. Shift your weight to the balls of your feet as your come to a standing position and rise up on your toes.
Lift up hard with an explosive movement, and as your weight comes onto your toes, use your calf muscles to push your feet off the floor and get as much height as possible. Land on your toes before coming back down on your heels. Repeat.
Heels to Butt Jumps
Stand with your feet at least hip width apart and place your weight on your heels with your toes pointed forward. Bend your knees and lean forward slightly to keep your knees over your ankles.
Shift your weight to the balls of your feet as your jump up
Double Threat Squat
Get into a wide stance squat position. Keep your back straight, arms infront of you for balance. Step with one leg infront of you remaining in the squat position. Come back to the starting position. Repeat with the other leg in the tapping motion. Repeat on the other side.
Jumping Jacks
Stand with your feet hip width apart and place your weight on your heels with your toes pointed forward. Lunge back keeping your back straight and tummy tight. Jump up switching your and landing on the other side. Repeat alternating legs.
So ladies, try these awesome exercises for buttocks and let me know what you think 
Stay Fit,
Natalia
Buttocks Exercises You Can Do at Home
April 22nd, 2011Buttocks Exercises You Can Do at Home
I just got an email from one of my followers sharing her frustration with me about her busy schedule and how it affects her training. She was going on and on about how her kids, husband, work, house chores, etc. and how it just doesn’t allow her to escape to the gym and grab a good workout, she felt needed all this butt blasters, smith machines and calve raisers for a great lower body routine. The only time she has is when her babies are asleep and it’s not enough time to go to the gym and she can’t leave them by themselves anyway.
The thing is you don’t have to leave the gym for a great workout; you don’t need really any equipment to burn calories or give your lower body a great blast. In fact, I have just the workout for you.
Here is my best buttocks exercises combination you can do at home, right in your living room.
- One of the great things you can do for your warm-up is jump rope. Jump rope is not just good for your buttocks and thighs; it’s also good for your heart rate, stamina and total body. Just 10 minutes of jump rope equals 30 minutes of jogging. If your living room doesn’t allow you to jump with a skipping rope, imitate it, making sure that you move your arms as you would with a real jump rope.
When you jump land on your feet softly. Keep your tummy tight, back straight and chin up. Breathe throughout the movement.
Jump for as long as you can and slowly but surely progress up to 10 minutes of jumping.
2. The next great move for your buttocks that also is working on your inner thighs is Plie’.
Plie’
- Begin in a wide stance with toes out at a comfortable angle. Your knees will need to stay aligned with your toes, so don’t go out too far.
- To add weight you can hold dumbbells on the upper thighs, a single dumbbell in front or a barbell on the shoulders or behind the head.
- Bend the knees and lower down into a squat, keeping knees in line with toes, abs contracted and back straight.
- Only go down as low as you can without compromising your flexibility or your balance.
- Push back to start without locking the knees.
Proper technique is critical, otherwise serious injuries or gradual injury over a period of time can occur. The back must maintain its natural curvature and not “round out” otherwise excess strain can be placed on the spine and cause serious injury.
Also, to avoid undue stress on the knee joint, do not allow your buttocks to drop lower than your knees as you lower your body towards the ground.
Lunges
- Stand up and hold one dumbbell on each hand along the sides of your body, palms facing your body or do it without weights.
- Place a foot back and bend your knees in order to bring down your body until your knees form 90 degree angles and raise yourself back up after a short pause.
- Keep your upper body steady throughout.
- Stand up and hold one dumbbell on each hand along the sides of your body, palms facing your body or do it without weights.
- lace a foot back and bend your knees in order to bring down your body until your knees form 90 degree angles and raise yourself back up after a short pause.
- eep your upper body steady throughout.
Glutes Kickbacks
- Get on your hands and knees on a mat on the floor with your back parallel to the ground.
- In a controlled motion, thrust one of your feet backwards as though you are kicking like a horse.
- Be sure to really flex your butt for a one-count when your leg is fully extended back behind you.
- Return to the start position and repeat with the opposite leg.
- Add ankle weights for more resistance.
Squats
- Stand up straight with your feet firmly planted on the ground approximately shoulder width apart.
- To help maintain a straight back as you perform the exercise, it’s a good idea to focus on an object directly ahead of you at eye level.
- Contract your abdominal muscles as you bend your legs at the knees.
- Stretch your arms out ahead of you, lightly position your hands behind your ears or hold your arms at your side as you slowly lower yourself into a squatting position.
- Lower your body to a position where your thighs are almost parallel to the floor. Return to the starting position and repeat.
You can easily perform these exercises at home – no gym required, you can use your own body weight or you can add dumbbells for more resistance. Stop waiting for a perfect weather or schedule, get up and do these moves whenever you have a spare minute
My 5 Favorite Butt Exercises
April 16th, 2011 My 5 Favorite Butt Exercises
My favorite comedian Ellen DeGeneres once joked, that she doesn’t need “Buns of Steel”, she would settle for Cinnabons!
Funny thing, but sweet treats like Cinnabons are usually in the way of a perky butt. J
Whether you are just a beginner, intermediate or advanced athlete, you can benefit from the 5 Favorite Butt Exercises. Combine them together for a nice workout or incorporate some of them into your already existing training routine!
Personally I like to work out as little as possible and have as much results as I can! Who doesn’t, right?
That’s why I came up with a collection of my 5 favorite butt exercises, which really make me sweat in no time!
Well, the best way to work your muscles and to have consistently great results, is to keep them guessing. I change my routines very often by varying weight and intensity of the exercises.
Glutes are one of the biggest muscles in our body, so training it hard benefits both the “booty” look and weight-loss. You burn more calories and speed up the metabolism by training large muscle groups.
As a personal trainer and fitness competitor, I’ve researched and tried a lot of exercises. It is so important to have well sculpted and firm glutes for a complete and sexy look. Firm and lifted butt quickly separates you from the crowdJ
So, here are the 5 Favorite Butt Exercises:
1. Kung Fu Horse Stance
Kung Fu is the oldest Martial Art. Most of the fitness exercises are based on its fundamentals. Kung Fu stances are the basic blocks or modern routines. I would like to introduce to you my favorite move that works not just your glutes, but legs, abs and arms. One very powerful move!
Alignment:
Lower Body:
The Knees should be slightly bent to lower the center of gravity and also to enable more rapid movement and flow into other positions. The feet should be shoulder width apart and slightly turned inward. They should not be turned in to far as to inhibit movement.
Upper body:
The shoulders should be square and relaxed, the back should be straight. The hands should be in an upturned fist (inverted Ram) resting just above the sash with the elbows well back to allow forward movement or in front of you
Your goal is to stay in this position for up to 3 minutes. If you can do just 30 seconds, that’s fine. Practice it and move towards the goal of sustaining The Horse Stance for 3 minutes. Trust me, although, it’s low impact exercise, you’ll break some serious sweat doing it!
2. Sumo Dumbbell Squat
This move really targets your glutes. You can do it with or without weight.
Alignment:
Start by holding a dumbbell in each hand between your legs. You may also hold just one dumbbell with two hands as well. Your feet should be wider than shoulder width and your toes pointed slightly outward at a 45 degree angle.
Breathing:
Breathe out as you lower the weights down to the floor and breath back in as you move back to the starting position.
Execution:
Proceed to squat down until the dumbbells almost touch the floor. Your hips should drop back and down while your knees stay directly above your feet. Repeat for the required number of repetitions
3. Tuck Jumps
The tuck jump is a great plyometric exercise for building base power and strength in the legs. This is a very anaerobic exercise and requires a certain amount of base fitness. To make it slightly easier, pause on landing between each jump until you can manage to continue the full amount of repetitions without stopping.
Alignment:
Stand upright with knees and feet hip width apart.
Drop down into a half squat by bending at the knees and hips.
Execution:
From that position power up as fast as you can at the same time swinging your arms through and up in front of you.
As you jump up bring the knees up towards the chest as high as you can
Land back on both feet and as soon as you touch down repeat again.
Jump for 30 seconds as fast as you can, rest to catch your breath and then repeat.
4. Single Leg Squat
Raising the back leg onto a bench or exercise ball makes the split squat exercise much more challenging as you will have to rely on your balance to perform the exercise correctly. This will place more emphasis on the stabilizing muscles and core.
Alignment:
Position yourself in front of a gym bench so the back of your legs are touching the edge of the bench.
Execution:
Take a normal step forwards away from the bench and bring both feet together
Reach back with one leg and rest the top of the foot on the surface of the bench.
Bend the leading leg at the knee and squat down as far as you can comfortably go.
Hold the position for a second.
Then push back up through the thighs and hips to the start position.
Complete the desired number of repetitions and then swap legs.
To add even more of a challenge, rest the trailing leg on top of an exercise ball.
5. Butt Bridge
Alignment:
Lie flat on your back on a mat with your knees bent pointing up to the ceiling and your arms at your sides. Another version, more advanced version, of this exercise is to place your feet on a fitness ball.
Execution:
Simply raise your pelvis up toward the ceiling to a point where your body will be at a about a 45 degree angle relative to
So, here are my 5 favorite butt exercises for you. Try it and let me know how you like it
Ultimate Bikini Body in 90 days (Part 3)
April 16th, 2011Ultimate Bikini Body in 90 days (Part 3)
We’ve talked about the Ultimate Bikini Body plan of action and the Ultimate Bikini Body training, but without a good nutrition, you just going to waste your energy. Nutrition is 70% (if not more) of your training success! You can’t over train a bad diet.
I hear so often from my students that they eat right and train hard, yet they don’t see the results they are striving for. Well, here is the thing, too much of a good food can make you fat too. Moderation is the key.
You still need to fit your meals into your daily calorie amount.
So, if I weigh 120 lbs and I want to lose weight, my calorie intake will be 1200 Cal/day. Basically, you multiply your weight by 10. This is just a rule of thumb that you can follow in order to lose about one pound a week.
If your goal is to lose weight, you’ll gradually need to create caloric deficit by increasing your training intensity or decreasing your caloric intake. I normally increase my training intensity in order to create the caloric deficit and to avoid a nutritional plateau.
We all have heard of a training plateau, but there is also such thing as a diet plateau, where your body stops progressing due to the imbalance in your diet. If your body stops receiving the essentials of a well-balanced diet, it holds on to everything you feed it and stops losing fat, creating a nutritional plateau.
Therefore, another very important thing is balance. I truly think that most of the serious competitor’s diets are too deprived of some of the most important foods a woman must have in her daily diet. Heck, too many people who are not competing in fitness are deprived of essential foods in their diets.
It’s not enough to lose fat and get a flat tummy. As a woman you need to radiate a healthy glow that you can’t have by starving yourself. Your body, your skin, your nails and hair need a balanced and healthy nutrition. Carbs and fats included!
It might shock some people, but I’ve never eliminated carbs, fruits or fats out of my diet while getting ready for a competition and I always looked good enough to win. I don’t know about you, but it’s not enough for me to just look good, I want to feel good too.
Not everybody knows that, but most fitness cover models don’t look like that all the time. It takes at least 2-4 weeks of serious dieting to get their abs showing and muscle definition sharpened. It also takes a whole crew to fix their make-up, hair and wardrobe, then one talented photographer to set up the lights and shoot the image and after all that is done, edit it.
It, also, takes a tremendous discipline to be a successful fitness or bikini pro.
In order for pro fitness models or fitness competitors to be able to go through a grueling and strict diet prior to the photo shoot or competition, they need to lead a very balanced and healthy lifestyle all year round. (There is no such thing as magic when it comes to fit body for life).
And that is exactly what I follow day in and day out. Where my macronutrient ratio looks like 50:40:10 (I don’t follow this ratio for too long, since my body and brain needs more fat in order to function normally). Leading a healthy lifestyle gives me great immune system and a fit body, so I don’t have to deprive myself of anything while preparing for an important project, I’d adjust my diet a little.
When I was getting ready for the competition I’d follow the 1600 calorie diet for the first 6 weeks (same formula for the rest of the year) and the 6 weeks prior to the competition or a photo shoot I would start lowering my caloric intake by 100 Cal/week. This worked for me. You can follow the same formula to get the Ultimate Bikini Body in 90 days.
But I would strongly advice you to consult with your physician and nutritionist before proceeding with any new nutrition or training routine and make sure you’re healthy enough to tolerate it. We are all different and we all have different needs, therefore some of us need more than 6-12 weeks to gradually get in shape. Health comes first, feel your body and never put esthetics before your well-being.
The calories are based not only on my weight, but on the activity level too. Calorie is energy. You can’t calculate your energy intake based only on your survival needs; you have to take your activity level into the consideration.
Therefore, I train very hard for my competition and the intensity level of my pre-contest workouts are higher than normal, so I need more calories to survive it. You have to consider your activity level throughout the day, workouts intensity and your body type too.
Some women can eat cakes every day and be skinny and some gain weight just glancing at the cake. It all depends on your body type.
There are 3 main body types:
Ectomorph, endomorph and mesomorph
Learning about all three and knowing which of these different body types you are will help you understand why certain aspects of diet and workout are harder and slower (or easier and quicker) for you than they are for other people. We are all different therefore we need different and individualized training and nutrition plans in order for it to be effective!
The main differences between the three different body types are metabolism speed and bone structure.
There is also a combination of body types (most of us are):
Endo/Meso -These are people who are not obese, and probably haven’t had a weight problem for a lifetime, but have gained weight and changed their chemical make-up as a result. Still, they can shed body fat with diligence and consistency, whereas a true endomorph may struggle for years trying to maintain a lower scale weight.
Ecto/Meso -These are people who are not unable to put weight on, but find it slightly more difficult. Or, they may just have a hard time putting muscle on and remain very lean effortlessly.
Ectomorph – the naturally skinny body type of the three different body types.
Unlike the Mesomorph and the Endomorph, the Ectomorph is the person that has probably been very skinny their entire life. It’s not because of a great diet or workout, it’s because they are born with a very fast metabolism. This gives them the “ability” to eat pretty much anything they want, whenever they want, and never get fat and never gain weight.
But the same quick metabolism and genetics that keeps the Ectomorph naturally skinny and lean are the same quick metabolism and genetics that makes it extremely hard for an Ectomorph to gain weight, and more importantly, gain muscle.
So, when Ectomorph is trying to gain booty it is much harder for this body type than it is for either of the other different body types. This works out fantastic for losing fat, but for gaining and maintaining round glutes and weight, it takes more dedication and effort.
When it comes to their diets – it’s simple.
Keep eating! So, when strength and size become more abundant then a few more compound movements can be added. It’s a step-by-step process that requires discipline and dedication, but the results absolutely worth it!
Endomorph – the naturally fat body type. These are the people who could eat half as much as what an Ectomorph or Mesomorph eats and still gain weight. The endomorph is naturally “big boned” and has what some people might describe as a body that is roundly shaped, or an “Apple” shape.
The endomorph has the slowest metabolism of the three different body types and can gain weight the quickest and easiest. This is great for gaining muscle and strength, but terrible for losing and keeping off fat. It’s basically the complete opposite of the Ectomorph.
Endomorph should do mostly aerobic type movement, for a minimum of 30 minutes per session, at least 4-5 days per week in the beginning. Don’t drop calories and increase aerobic work, as that will only shut down your metabolic rate. Keep increasing cardio as you lose weight, but keep calories steady. Then, whenever you want to back off the cardio, adjust your calories accordingly.
As you lose body fat, you’ll be able to eat more while doing the same cardio.
Mesomorph – the luckiest body type of the three different body types.
It is the prototypical athlete, fitness model and bodybuilder. Where the Ectomorph and the Endomorph both have a positive and negative side, the Mesomorph has pretty much the best of both worlds. They gain muscle almost as well as an endomorph, yet can lose fat almost as well as an Ectomorph.
Mesomorph gets as much results as she puts in her training and dieting.
You can’t follow the same type of training and have the same results. The same comes to your nutrition.
Here is my Ultimate Bikini Body in 90 days nutrition formula:
Based on my:
Height 5’5”
Goal weight 118 lbs (my weight can fluctuate up to 123 lbs, I try not accede 5 lbs difference from my goal weight)
Daily caloric intake 1600 Cal
Macronutrient ratio 40:40:20 – 40% protein : 40% carbohydrates : 20% fats =>
=> 200 g of protein : 200 g of carbohydrates : 35 g of fat
Protein: lean beef, chicken, turkey, egg whites, fish, shellfish and low-fat dairy
Carbohydrates: whole grains, Ezekiel bread, vegetables, greens, legumes, fruits and berries
Fat: healthy oils, such as olive, grape seed, coconut and fish oils, and raw unsalted and unsweetened nuts and seeds.
I try to stay away from any junk food, especially refined sugar, and I never eat deep fried food.
Although, I find it helpful, every now and then to allow myself a “cheat” meal where I can eat something high-calorie, like pasta, sushi or coconut milk ice-cream, etc. That being said, I am 100% strict 6 weeks prior to the competition and 2 weeks prior to a photo shoot.
Then the last 6 weeks of my Ultimate Bikini Body in 90 days nutrition formula I gradually lower my calories (100 calories a week) and intensify my training. This combination creates caloric deficit that helps losing fat and define muscle. The key is to do it gradually to prevent a nutrition and training plateaus from interrupting your progress.
Macronutrient ratio for the last 6 weeks looks like 50:40:10, therefore I would rearrange my calorie sources and make protein my main energy and muscle feeding source and lower my carbs by 10% and keep the fat % same. Now, there are many different plans out there, but this what works for me with my body-type and for many of my students.
The important thing is to follow the combination of a well-balanced nutrition, great training routines and a right mindset. It’s never just a great workout or a super-duper diet, there are no magic pills or gimmicks – it’s a system! I know that my Ultimate Bikini Body in 90 days formula works and it might work for you, if you decide to commit to your new and healthy lifestyle.
One of the biggest obstacles when it comes to nutrition is acquiring your taste buds to the clean eating. Many people hesitate to start cleaning up their diets thinking that it’s going to be boring and bland. But in reality, it doesn’t have to be like that at all. You just need to be more creative and put some thought into your food intake process, instead of just ordering it in, go out to a restaurant or cook the usual fat and easy options.
You can cook the same recipes that you love and making it “clean” by substituting the bad stuff with good. Pretty simple, right?
Don’t sacrifice the taste – substitute the ingredients!
Substitute:
Butter or Margarine with Olive, Canola, Grape seed, Almond Oils
Sour Cream or Heavy Cream with Plain Greek non-fat Yogurt
Ice-cream with Frozen Fruits and Berries or Frozen Organic Yogurt
French Fries with Baked Sweet Potatoes
Chips with Baked Wholegrain Pita
Pastries and Cookies with Fresh Fruits and Berries
Fried with Baked or Grilled
Refined Pasta with Whole Wheat or Quinoa Pasta
Regular Pizza with Home Made Whole Grain Crust Pizza
Fat Burger with Lean Turkey Burger
Etc., etc., etc.
You just need to start paying attention to your food, read the label, try to go Organic and, as fresh, as you possibly can. It’ll take time, but soon enough it will become your second nature.
Speaking of Organic, the more natural the source of your food the better it is for your body.
Sometimes, good food gets expensive and many people opt for cheaper and unhealthier alternatives, which is a lot more expensive in a long run. Think of how much frustration bad food creates in your life by adding lbs to your body and by harming your health!
I am a big advocate for home grown fruits, veggies, greens and herbs. If you cannot grow yourself, get it at your local farmers markets, it’s cheap, healthy and fresh!
Remember, it’s never just one component that transforms your body, it’s a system of things, and it’s a healthy and well-balanced lifestyle. And I am very excited to share with you here a new health tips, great full body workouts, best butt exercises, and healthy recipes.
So make sure you visit me daily
Natalia