BIG BOOTY FITNESS

Do you want a sexy perky butt?

How to build sexy perky butts and buns?

Do you know that whether you are a guy or a gal, one of your anatomies that are constantly being scrutinized is your butt? Many do say that a perky butt is one of the most attractive part of a human body. And don't you think it is? Certainly so!

Take a look at your own buns right now. Is it tight perky and strong or is it saggy and lumpy? Worse, is it without any tone and just hangs there like a piece of flesh just out from the butcher store? If you really want a tight and sexy butt that make heads turn when you are in a pair of tight jeans or in your bikini, read on.

Your butt consist of three muscles, the gluteus maximus, gluteus medius and gluteus minimus. The gluteus medius and gluteus minimus are the muscles on the sides of the hip that are used for the internal rotation of the thigh. The gluteus maximus is the largest of the three muscles and is used for hip extension, outward rotation, leg adduction and leg abduction. These muscles are collectively called the "Glutes".

Strong glutes helps us in our daily activities like climbing stairs or squating to pick sonething besides looking good and sexy. These muscles are essential in sports activities. Strong glutes will power your participation in any sport, like cycling and especially in jumping sports such as football, volleyball, soccer, basketball and net ball.

If your glute is hanging and lump then there is a layer of fats covering the muscles. If that is the case, its simple. Just lose the fats by a combination of cardio, weight resistance exercises and a clorie restriction diet.

To have great looking strong glutes, weight resistant exercises must be included in your workout routines. For some people, exercises such as running up slopes, stair-master or step climbing will have good effect in shaping the buns. But to have that perky sexy butt, you will have to incorporate Squats, Dead lifts and Lunges which are fantastic butt shapers. All these exercises are described and picture illustrated in my ebooks "Burn Fat Build Muscles Fast".

So in a nutshell, you need to lose fats and build a well muscled glute in order to own a sexy perky butt that make heads turn and eyes glued to your bottom posterity. That isn't difficult. All you need is some commitment and determination on your part and you are already half way there.

Butt Toning Exercises

Firming toning and tightening your glutes

Everyone desires a tighter tush with more firm rounded edges versus saddlebags and rear sag. The key is consistency in diet and training which has to be a lifestyle change, not a quick fix. Small efforts like the program below will help you on your way to that goal.

There are a few great exercises to help harden and form your glutes and here are 3 which are useful and can be done anywhere! If you concentrate on this area for a month you can see some obvious results.

During these exercises you want to ensure you pull your belly button into your lower back in order to engage those transverse abdominals. I always suggest this for most exercises done for the body.

This is a speedy workout which can be done 3 days per week for a month to see some instant firming to your butt. It should not take more than 15-20 mins.

Start with the Elastic Band Kickbacks . Perform these exercises with a moderate speed making sure to engage those Abs. Complete 4 sets with reps per set going 20/25/30/40, resting 30 seconds in between each set then do the other leg. Stretch your glutes for 10 seconds per side and on to the next exercise.

Glute Kickbacks are second and again I want you to engage before you begin. Make sure you keep a mat under your knees and do not touch mat between reps. Do a set on the left leg, then the right and so on without rest. For added resistance you can use ankle weights. Also ensure you flex your foot. Perform 4 sets of 40 per leg then stretch for 15 seconds per side before you get to the last exercise.

Exercise Ball Butt Raises are the last exercise and can be with feet on a bed or chair if you do not have a ball but I suggest a ball as it makes the exercise more effective. Balls are easy to find for purchase and are very affordable. Once you engage and have your palms down to stabilize your body, begin with the hip raises but do not rest butt on ground in between reps, only between sets. 4 sets of 40 will be sufficient and you can add weight to your hips if you do use a chair, your hands can then support the weight at your hip area giving you a harder workout. I also suggest you work to rise above bridge level, and do not drop to far down, smaller movement working above the bridge will enhance the contraction. Ensure you clench at the top!

In addition to these exercises, cardio work would enhance the effect especially if you jog, do stairs or skip rope for 15-20 mins 3-5 times per week. You do not have to go very hard unless you have a higher amount of body fat to lose in which case I would work on leaning down to really show the glute training results. But you cannot go on exercise alone to expect tone. Eating a low fat, moderate carb diet utilizing good fats and complex carbs such as brown rice, yams and oats along with protein every 2-3 hours will help tone any area. Sugars need to be kept for once per week treats. Once the month is up you can change your program to focus on other areas.

Butt Exercises - Lying Butt Bridge
http://www.shapefit.com/butt-exercis...ft-bridge.html

Butt Exercises - Glute Kickbacks
http://www.shapefit.com/butt-exercis...kickbacks.html

Butt Exercises - Leg Lifts
http://www.shapefit.com/butt-exercises-leg-lifts.html

Butt Exercises - One Legged Cable Kickbacks
http://www.shapefit.com/butt-exercis...kickbacks.html

Butt Exercises - Walking Dumbbell Lunges
http://www.shapefit.com/butt-exercis...ng-lunges.html

Butt Exercises - Single Dumbbell Squats
http://www.shapefit.com/butt-exercises-plie-squats.html

Butt Exercises - Smith Machine Stiff Leg Deadlifts
http://www.shapefit.com/butt-exercis...deadlifts.html

Butt Exercises - Reverse Dumbbell Lunges
http://www.shapefit.com/butt-exercis...se-lunges.html

Butt Exercises - Leg Presses
http://www.shapefit.com/butt-exercis...g-presses.html

Butt Exercises - Exercise Ball Butt Lifts
http://www.shapefit.com/butt-exercis...cise-ball.html

Butt Exercises - Dumbbell Bench Step Ups
http://www.shapefit.com/butt-exercis...ench-step.html

Butt Exercises - Smith Machine Squats
http://www.shapefit.com/butt-exercis...ne-squats.html

Butt Exercises - Elastic Band Kickbacks
http://www.shapefit.com/butt-exercis...xtensions.html

Butt Exercises - Exercise Ball Butt Raises
http://www.shapefit.com/butt-exercis...utt-lifts.html

Butt Exercises - Exercise Ball Leg Lifts
http://www.shapefit.com/butt-exercis...leg-lifts.html

Great exercises to tone and tighten your butt

A question I am frequently asked by females is, "What is the best exercise I can do for my butt?" In my opinion, there is nothing better you can do for your butt than lunges. They target your glutes, hamstrings and quads, and can easily be modified for beginners to advanced exercisers.

If lunges are new for you, begin with a reverse lunge. Start with your feet together. Step back with your left leg. Bend both knees. The right shin should remain a straight line with the right ankle. The left knee should go straight down and almost touch the floor. Press through the right heel as you come up and bring feet back together. Now repeat with the other leg. Perform 12 repetitions per leg, and work up to 3 sets per workout. Feel free to hold on to something sturdy for support if you need to at first. Then, as you get stronger and more stable, you can do these lunges without the extra support. Try adding dumbbells at your side or a barbell across your shoulders for an increased challenge.

As you get stronger and want more of a challenge, you can progress to a walking lunge. These require more stability, strength and balance than reverse lunges. Start with your feet together. Place your hands on your hips or by your sides if you are holding dumbbells. Step forward with a large step and bend both knees. Your front shin should remain a straight line with your ankle. Your back knee should almost touch the floor. As you are pushing up and at the top of your lunge, lunge forward with the other leg, repeating the same movement. Continue with this sequence, alternating from one leg to the other until you have finished 12 reps per leg.

Here is a list of exercises to tighten, tone and sculpt the butt:

http://www.shapefit.com/training.html#6

Some tips to keep in mind:

2. Keep a straight back, do not arch!

3. Keep your head and chest up.

4. Never let the knee of your front leg go past your toes.

5. Your back heel should raise off the floor as you descend, but your toe should stay on the floor.

The Best Butt Exercises for a Sexy Firm Butt and Thighs

Want to know what the best butt exercise is to get that sexy tight firm butt? I don't think I know one single woman that doesn't want to achieve a tighter firmer butt.

Well, the answer to your quest for the best butt exercise is not in some fancy machine or butt blaster. In fact, most of your best butt exercises are simply done with bodyweight or free weights. I'll cover one of the most effective exercises for tightening the old buttocks in this article.

It's called the single-legged Romanian Deadlift. It's a great exercise for firming both the butt and the back of the thighs. Also, because this is a single-legged exercise, it really helps strengthen your ankles and other stabilizer muscles throughout your legs. Here's how to do it:

1. Looking straight ahead, stand and balance on one leg, and kick the other leg out slightly behind you.

2. Maintain a very slight bend in the knee throughout this exercise.

3. Now start to bend forward while simultaneously pushing the butt and hips back and keeping a flat (not rounded) back.

4. While bending over and pushing the hips back, kick your other leg out behind you and reach down with your hands towards the toe of your foot that's planted on the ground and try to touch it. You should feel a stretch in the hamstrings as you get to the deepest part where your back is parallel to the floor.

5. Then, focus on squeezing the butt muscle hard while you reverse the movement and bring yourself back to upright (all the while maintaining that flat back)

Alright, that was one rep! Now do 5-10 reps with each leg for 2-3 sets mixing this exercise into one of your normal workouts (or even just try this at home in your living room). At the end of a couple sets, I guarantee you'll be feeling this big-time in your buttocks and the back of your thighs!

I know it may sound a little complicated, and the first time you try this butt exercise, you may really need to concentrate on your balance. But after a couple sessions of practicing these one-legged romanian deadlifts, you'll start to get the hang of them and be able to focus more concentration on keeping the butt tight throughout the range of motion.

Once you get this down and practice this killer butt and thigh exercise regularly, you'll be well on your way to showing off a tighter, sexier butt! See below for more amazing butt and thigh exercises.

To discover more of the world's most effective butt and thigh exercises, go to Sexy Butt Exercises and grab free instructions and photos.

If you're interested in finding the best techniques for a flat sexy stomach, go to Flatten Your Tummy.

 

Do You Want A Sexy Perky Butt?

How to build sexy perky butts and buns?

Do you know that whether you are a guy or a gal, one of your anatomies that are constantly being scrutinized is your butt? Many do say that a perky butt is one of the most attractive part of a human body. And don't you think it is? Certainly so!

Take a look at your own buns right now. Is it tight perky and strong or is it saggy and lumpy? Worse, is it without any tone and just hangs there like a piece of flesh just out from the butcher store? If you really want a tight and sexy butt that make heads turn when you are in a pair of tight jeans or in your bikini, read on.

Your butt consist of three muscles, the gluteus maximus, gluteus medius and gluteus minimus. The gluteus medius and gluteus minimus are the muscles on the sides of the hip that are used for the internal rotation of the thigh. The gluteus maximus is the largest of the three muscles and is used for hip extension, outward rotation, leg adduction and leg abduction. These muscles are collectively called the "Glutes".

Strong glutes helps us in our daily activities like climbing stairs or squating to pick sonething besides looking good and sexy. These muscles are essential in sports activities. Strong glutes will power your participation in any sport, like cycling and especially in jumping sports such as football, volleyball, soccer, basketball and net ball.

If your glute is hanging and lump then there is a layer of fats covering the muscles. If that is the case, its simple. Just lose the fats by a combination of cardio, weight resistance exercises and a clorie restriction diet.

To have great looking strong glutes, weight resistant exercises must be included in your workout routines. For some people, exercises such as running up slopes, stair-master or step climbing will have good effect in shaping the buns. But to have that perky sexy butt, you will have to incorporate Squats, Dead lifts and Lunges which are fantastic butt shapers. All these exercises are described and picture illustrated in my ebooks "Burn Fat Build Muscles Fast".

So in a nutshell, you need to lose fats and build a well muscled glute in order to own a sexy perky butt that make heads turn and eyes glued to your bottom posterity. That isn't difficult. All you need is some commitment and determination on your part and you are already half way there.

Great Exercises To Tone & Tighten Your Butt

A question I am frequently asked by females is, "What is the best exercise I can do for my butt?" In my opinion, there is nothing better you can do for your butt than lunges. They target your glutes, hamstrings and quads, and can easily be modified for beginners to advanced exercisers.

If lunges are new for you, begin with a reverse lunge. Start with your feet together. Step back with your left leg. Bend both knees. The right shin should remain a straight line with the right ankle. The left knee should go straight down and almost touch the floor. Press through the right heel as you come up and bring feet back together. Now repeat with the other leg. Perform 12 repetitions per leg, and work up to 3 sets per workout. Feel free to hold on to something sturdy for support if you need to at first. Then, as you get stronger and more stable, you can do these lunges without the extra support. Try adding dumbbells at your side or a barbell across your shoulders for an increased challenge.

As you get stronger and want more of a challenge, you can progress to a walking lunge. These require more stability, strength and balance than reverse lunges. Start with your feet together. Place your hands on your hips or by your sides if you are holding dumbbells. Step forward with a large step and bend both knees. Your front shin should remain a straight line with your ankle. Your back knee should almost touch the floor. As you are pushing up and at the top of your lunge, lunge forward with the other leg, repeating the same movement. Continue with this sequence, alternating from one leg to the other until you have finished 12 reps per leg.

Here is a list of exercises to tighten, tone and sculpt the butt:

http://www.shapefit.com/training.html#6

Some tips to keep in mind:

2. Keep a straight back, do not arch!

3. Keep your head and chest up.

4. Never let the knee of your front leg go past your toes.

5. Your back heel should raise off the floor as you descend, but your toe should stay on the floor.

 

How To Use Every Free Minute To Workout

This article is to wide audience so may be part of listed activities are not appropriate, but try to use as many as you can, because this will burn some very small quantity of fat, but when you try to loose weight everything counts.

1) For office workers – print your documents on most remote printer. I use this every day. Every time you can stand up and walk.

2) Don't use elevator – climb as many stairs as you can and as many times as possible. If your job is on the 15 th floor – take elevator to the 10th and climb 5 floors. But when you leave the building at the end of day – get down to all 15 floors. Getting down is easy and fun. If you are advanced stairs walker, you can even jump on your way down.

3) When you wait for something – don't stay on one place. For example lift your legs to the sides – left – right – and tighten as strong as you can the hips and the butt. Such 10 legs' lifts can make you feel big tension in your legs and butt – this means lots of blood comes to these muscles and you are fighting cellulite and fat.

4) If you drink water, tea or coffee – use the farthest place to take them.

5) Drink as much water as you can – this will make you to use toilet very often – walking, and the second benefit from water is that you clean your body from toxins, and the third benefit is that this is very important for your skin and to fight wrinkles.

6) At lunch time – go outside and walk.

7) Try to eat every 2 hours:

One day meals:
8.00 – breakfast – first drink a glass of water and than eat 2 fruits – apples or bananas
9.00 – drink a glass of water
10.00 – late breakfast – first drink a glass of water and than eat ¼ pound (100 grams) of nuts (if possible fresh, not backed) – walnut, almond, hazelnut
11.00 - drink a glass of water
12.00 – lunch – first drink a glass of water and than eat ½ pound (250 grams) grilled meat (fish) and big salad
13.00 - drink a glass of water
14.00 - drink a glass of water
15.00 – after lunch – first drink a glass of water and than eat 1 pound (500 grams) not sweet yoghurt (some plain, natural kind, without fruits and any additives)
16.00 - drink a glass of water
17.00 – before dinner – first drink a glass of water and than eat 2 fruits – apples or bananas
18.00 - drink a glass of water
19.00 – dinner - first drink a glass of water and than eat ½ pound (250 grams) grilled meat (fish) and big salad

 

Best Butt Excercise

Are you constantly checking your rear end in the mirror wishing it was smaller? Are you not in love with your ghetto booty? Maybe you would love to have a J.Lo booty, but right now yours is a little looser than you would like. Do you want to have that bootylicious derier?

If you answered yes to any of these questions, I have a great exercise for you that will tighten and lift that booty in no time!

There are a few basic things that we need to cover in order for you to maximize your butt potential. In order to get a tight, round butt there are three things that you need to take care of; diet, strength training, and cardiovascular exercise. In order to be able to show of your butt, and take away all of the jiggle, you need to get rid of fat.

Strength training is important when it comes to getting a great butt. This is when you will do your targeted butt exercises. The best butt exercise that I have found are squats.

In order to do a squat properly you need to start with your feet shoulder width apart. You should have a barbell across your shoulders behind your neck (start with no added weight to the bar and if it is too easy, add 5-10 pounds until you get it right). Push your butt out slightly and drop down until your shoulders are in line with your knees, and your thighs are at a 45 degree angle to the floor. Hold that position for two counts, raise and repeat.

Make sure that you keep your head and shoulders up and your back straight. You should be able to do 12-15 reps and achieve muscle exhaustion with each set. If you do not achieve exhaustion, raise the weight and if you achieve exhaustion before, reduce the weight. You should do three sets with no longer that 30 second rest time in between.

Another benefit to strength training is that the muscle is a natural fat burner. A pound of muscle burns 10 more calories than a pound of fat without you doing any extra work! The more muscle you have the more fat you can burn!

Strength training doesn’t have to be done in a gym; it can be done at home. If you are unsure of what to do, there are a lot of great fitness books out there that will guide through exercises and diet.

Although strength training will help you burn more fat naturally, you also need to have a proper diet and cardiovascular exercise to reduce the body fat that you have right now. Your diet should consist of 25% protein, 60% carbs, and no more than 15% fat. You should also do at least 30 minutes of cardio at least five times a week.

By keeping these rules, paired with your strength training exercises, you will turn your body into a fat melting machine! You can get a strong, lean back to be proud of. You just have to decide that you want it!

There are many more variations of back exercises that you can use. If you would like more information on back fat exercises visit http://www.we-review-for-you.com/rburnfatfeedmuscle.html and get a free 12 part mini course full of diet and exercise tips!

Beauty of the Glutey
Tips to a better bottom

 

 
Seems suddenly we’re living in a booty-centric society. I thought the whole booty glorification thing would pass when J-lo & Puffy split, but Beyonce’s booty shake has kept the bottom at the top! Low rises are getting lower and buns are getting bigger be it surgically (for $4,250 per cheek) or temporarily (Walter Drake padded panties $15.99 www.catalogcity.com). Mainstream America is trying to pump up what so many of us have been trying to minimize for years. Here are some tips to a better bottom:
 
Shaping Your “Assets”
3 proven exercises for strengthening, toning and shaping your backside:
 
Squats
Stand straight up with your feet slightly wider than shoulder width apart. Point toes out ward. Reach out with your hands and hold your arms straight out in front of you.
Bend the knees and lower you butt towards the floor (Imagine you are trying to sit down in a low chair). Pause when thighs are parallel to the floor. Push your feet into the floor and begin to stand up straight.
Repeat 10 - 15 times.
 
 
Lunges
Stand straight up with your feet slightly wider than shoulder width apart. Point your toes straight ahead. Take one giant step back with one foot. Place your hands on your hips to help keep your balance.
Slowly bend the knee of the front leg. Your back knee will begin to descend towards the ground. Pause when your back knee is parallel to and about 6 inches from the floor. Press the front foot into the floor and begin to straighten both legs.
Repeat 10 - 15 times. Take a 1 minute rest. Do 10 - 15 repetitions on the opposite leg. Repeat as desired.
 
Buttkickers
Position yourself on all four - hands and knees in contact with the floor. Gently lift one foot off the ground.
With the lifted leg maintaining a bend in the knee, raise the foot high above your bottom. Hold and squeeze for 2 seconds. Slowly lower and repeat 15 times.
Perform this exercise on each leg twice.
 
Go to buttexcercises.com for step by step instructions and pictures.
 
Shake A Tailfeather
Donna Richardson’s, “30 days to Thinner Thighs” available at donnarichardson.com & amazon.com. or the tried and true “Buns of Steel” available at most local libraries, Blockbuster or amazon.com $15.00.
 
Soft As A Baby’s Bottom
After toning and shaping your derriere don’t forget to soften and smooth. If neglected, bottoms can get bumpy. Remember to exfoliate at least twice a week to slough off dead skin cells that can build up and cause dry, flaky skin, discoloration and/or bumps. A good body scrub to try is Neutrogena Body Clear Body Scrub with salicylic acid available at Target $5.49. Moisturize with a non-greasy moisturizer as some body’s bottoms are prone to acne. Eucerin is an effective yet non-greasy moisturizer.
 
 
Stretch Marks the Spot
Getting stretch marks or not is said to be a matter of genetics. There are many products that claim to remove stretch marks, but no medical evidence these topical creams actually work. Products containing Tretinoin cream (Retin-A, Renova) may slightly reduce the length and width of stretch marks, but these products are by prescription only and should not be used while pregnant or breast feeding. Removal may not be an option but there are things you can do to reduce the amount of stretch marks you get. Ivillage.com suggest these steps: Massage your skin with a massage brush or glove to increase circulation; apply moisturizing cream to the area of concern on a daily basis to keep the skin supple; and eat foods that contribute to the overall health of the skin, such as those high in vitamins C and E, zinc and silica (which helps to form collagen).
 
The Bottom line is we’re sitting on a million. Whether it’s big, round, flat or square it’s ours, it’s beautiful and we’re blessed. A junky trunk is the fetish of the moment but honor all of your body by giving it the proper diet, rest and exercise it needs to keep you body-licious long after the big booty trend goes flat.

"Do You Want Firm & Shapely Legs, A Sexy Round Butt And

Beautifully Sculpted Thighs With Tightly Curved Hips?"

 

"How to Do One of The Best Butt Firming & Lifting, Hip - And - Thigh Sculpting Exercises To Give You A Very Sexy Butt, Beautiful Thighs,

Nicely Curved Hips And Firmly Sculpted, Head Turning Legs...

 

By Joey Atlas, MS - Exercise Physiology

 

Joey Atlas - 'The Fitness Shaman', Demonstrates One of

the Best Leg, Butt, Hip and Thigh Exercises in the Universe

At A Womens' Fitness Conference in November of 2005

 

Get Your FREE Leg Toning, Butt Firming, Hip Slimming,

And Thigh Shaping Exercise Instructions By E-mail Here!

 

 

To Learn Exactly How to do The Leg, Butt, Hip

and Thigh Exercise Shown Above, Sign up Below:

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Updated 2006 Version

____________________________________________________________________
 
"Hi Joey,
I received your dvd package in the mail yesterday and I just did the Level 1 dvd and (wow) THAT IS THE ABSOLUTE BEST LEG BUTT HIP AND THIGH WORKOUT I HAVE EVER DONE..and I have done just about all there is out there, from the buns of steel videos to billy blanks tae bo ultimate butt workout and I love this one, When you say you can feel it working you really can feel it working from the very first workout...I did 1 set of 15 on all the leg, butt, hip and thigh exercises and wow.....& I thought I was in great shape too..lol!
 
I always thought in order to get a good workout you have to use the heavy weights to get the results, but after just finishing this workout I can feel the burn right where I'm supposed to - Without weights or machines !! ...Great dvds looking forward to an upper body one....Thanks ALOT",
 
- Cheryl Shepherd
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"Dear Joey,
I wanted to follow up from the extremely short note I had sent prior to now.

My first exercises started with Denise Austin, Charlene Prickett, Gilad Janklowicz and the like but my real results started when I committed to The Firm exercises since 1987. I've found though, since I am getting older the above exercises were needing something extra to stave off the troubled areas such as the legs, butt, hips, thighs, and abs.

I needed to fine tune the results I was getting and add real flexibility and stave off varicose veins. I then purchased the newest firm exercises on a slant step which seem to work for me but results came slow this time. So now I was on the trail of continuing to add to what I was already doing...now comes Core Secrets which again seemed to help. Now this was taking up too much time! The vicious cycle continues...hah!

Well, I lucked up on your website while surfing the net. I must tell you prior to this I was looking profusely for an Ab exercise dvd that would work my lower abs...my upper abs were, I thought, in shape...no middle age spread until I ran into your dvds. Now note, I have purchased about 20 different ab tapes over the past 24 years with 7 of them being several months ago. I purchased your Leg, Butt, Hip And Thigh Makeover and was too pleased because I have always been bloated even though I exercised like crazy. I was very skeptical because nothing I had purchased over the years worked so quickly.

With your program the bloat left from my thigh area that night and within two weeks the skin started smoothing...my skin in the LBHT area smoothed out, no more crinkling or crunching of the skin. I feel as of now, with your DVDs I've found the real secret of targeted exercises, thanks so much to you.

I must say I still waited before purchasing your Abs of Stone because nothing had worked to my full satisfaction for the abs prior to now. Well, I received and viewed the new ab tapes like I always do when I purchase new dvds. I was so excited, I did ALL three levels the same day and was thrilled to death. I never felt such intenseness in the lower ab area before...after having 3 children many, many years ago.

Sorry! this is a long email but wanted to relay the results from my full perspective unlike I had done prior to now which sounded unbelieveable. Again, Thanks SO SO Much! PS I really enjoyed that one ab exercise you said your wife gave you. Also note some of these exercises I had done before but not very slow which makes a big difference. By the way I didnt see that exercise for the abs on your dvds that was on your website...I think it is for the core abs not sure! It definitely works which you already know, right? Keep them coming!"

 

-Kai Sami

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Article By Joey Atlas (late Winter 2005)

How to Get Swimsuit Ready

 

 

Summer will be here before you know it (in the USA). Will this be the year that you get into amazing bathing suit shape for the beach or the pool? Follow this fool proof plan, starting today, and you’ll be sure to turn heads this summer by getting your butt, hip and thigh area in super sexy shape.

 

 

Step1 – This is important! Take out one of your favorite swimsuits or bikinis. Put it on and look at yourself in the mirror. Write down what you would like to change about your body and try to imagine how your body will look with those changes. Also try to imagine how you will feel about yourself after those changes occur.

 

 

Take a mental snapshot of how you look in the mirror and make mental note of the things you want to change. This will be extremely helpful as you get closer to the summer season. If you don’t like what you see in the mirror, don’t get discouraged. Get inspired!

 

 

Before you take off the bathing suit, look yourself in the eyes, and make a promise to yourself that you will stay committed to making the necessary changes.

 

 

Step 2 – Start exercising. Don’t get crazy here, because you will end up quitting. Sit down with your calendar or schedule and write in your workout days, times and places. Not every workout needs to be in a gym. Your home, a local park or even a local playground are great places to have effective workouts.

 

 

If you haven’t been working out, start slowly and gradually build up your time and intensity. If you have been working out, start to kick the intensity up a bit. In the course of a week, you want to complete 3 – 5 cardio sessions, each lasting 25 – 35 minutes and 2 – 3 resistance/toning sessions, each also lasting 25 – 35 minutes. This is general guideline. Some weeks you may be able to do more and some weeks less. It is ok to do cardio and resistance on the same days if that is what your schedule allows.

 

 

Step 3 – Write down everything you eat and drink in a notebook (or PDA). The true secret to having a beautifully defined body is calorie control. The easiest, most realistic way to get them under control is to keep track of them. Don’t be obsessive here or you will drive yourself nuts.

 

 

Most of our foods have easy to read labels that are easy to understand. Use the calorie info on your labels and record these numbers next to what you eat and drink in your journal. Knowing how many calories you are taking in makes it much easier to adjust if you hit a plateau while trying to lose body fat. This method may require a bit of work in the beginning, but it is the method that has helped many of my clients defeat the body fat monster more than any other method in existence.

 

 

Step 4 – Stay committed to your self. If times get challenging, remember your mental snapshot of you in the swimsuit and picture yourself on the beach in the upcoming hot weather season. Remind yourself of the goals you wrote down. You may even want to make few copies of your goals. Put a copy on your refrigerator, one on your work desk, and one on your bathroom mirror. If you are not making progress, add a little time to your workouts or tighten up on your calories a bit.

 

 

Step 5 – Realize that you are in control of yourself and that no outside force can keep you from what you are going to achieve. If you miss a workout, tomorrow is a new day. If you eat too much, or you eat junk food (it is ok to ‘cheat’ sometimes), let that fuel your motivation in your next workout. Better yet, before you even slip up with your nutrition, ask yourself this key question, “Is what I’m about to eat going to help me be swimsuit ready?” If you answer this question honestly, then the proper action will come next.

 

Don’t let your friends, family members or co-workers sabotage your efforts. Live according to what is important to you and acknowledge your own progress.

Your simple, new habits will be the magic that helps you get into awesome swimsuit shape. If your problem areas are specifically in your lower body, then you want to incorporate exercises that target your legs,butt, hips and thighs - such as the exercise I'm demonstrating in the photo at the top of this page.

 

- Joey Atlas - MS, Exercise Physiology

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Copyright © 2006 Leg Butt Hip Thigh Exercise Program, Joe E. Atlas, Inc. All Rights Reserved.



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