Glute Activation

I spent more than one year trying to learn how to squat. Working on my form and completing each rep correctly. After 18 months of failure, I gave up. I couldn’t even squat the empty bar correctly. My chest would cave in and my legs seemed to have no power. Man, I was pissed at my weak body and blamed myself for everything. 1 month ago, after reading tons of articles and research, I discovered GLUTE ACTIVATION. Moderately skeptical and sort of expecting failure, I started yet another feared leg day with warming up my lower body and glute activation. Long story short, I walked on over to the squat machine (cursing every machine on the way), pushed 10 kilos on the bar and squat…15 BEAUTIFUL REPS. No one was around to witness. I had discovered the secret to glute activation. I was probably a million years late to discover this small tweak in my workout but who cares man! I freaking squat. From not being able to squat an empty bar I squatted 15’s – in one week.

How Glute Activation Works 

Glutes are a part of our core muscles and need to be “awake”. Since most of us are not athletes and spend the majority of our childhood / growing up inactive, we have developed sleeping glutes. Years of inactivity causes “glute amnesia”. Simple put, it is severe under-activation of glutes. No thanks to our desk jobs, schooling, and lack emphasis on sports and athletics, “sleeping glutes” are a normal part of our body mechanics. This is why we require weeks of practicing form to learn the proper squat which requires proper mechanical movement on glutes, hips and legs. Glute activation properly wakes up the glutes and starts the Mind Muscle Connection. Increased blood flow sets up a good foundation for the nervous system to make muscle memory.

Incase You Missed It

So your glutes, referred to as butt or booty or datass, comprise of 3 main muscles (see picture below).  These muscles work together when you push weights, and require to be strong to be balanced and toned. Layers of fat over the muscles cause us to hate our lower body and label it thunder thighs. Working them and growing them  results in a nice plump backside. Other than appearances, stronger lower body and lower back will prevent injuries and pain as you age.

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thank you for this simple diagram builtlean.com

What You Need To Do

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Yup, That’s It

Since glutes are part of our core muscle, you also need to keep you other core muscles tight during these warm ups. Remember ABS IN. This is will help you during squats as well.

It’s defiantly not brain surgery, rather a incredibly simple range of movements that fires up the butt. If you never felt your glutes burn after a good grinding squat, then try this and come back to me later. You will be as amazed as I was.

Preventing injury and subsequently increases your strength is the main focus on LEG DAYS. A constant routine of glute activation has helped me to be able to squat 20’s. I have felt the benefit through out my leg day routine, now being able to leg press 200kg for 12 reps.

Don’t Ever Miss This

I keep telling everyone I know to never miss warming up and glute activation before leg day. Glutes being one of the largest muscles in our core muscle, there actually isn’t enough   material out there to high light the importance of glute activation prior to starting leg day! Take it from a person who spend so long crying at personal failure (me). A little bit of knowledge goes a LONG way. Once you succeed in that first few squats, your confidence will guide you into increasing weights (but go slowly there lol). It’s ok to be a bit cocky though.

Here 👈 is my Leg Day routine 🙂

How To Build A Booty

I like big butts and I can not lie. I also can not deny the fact that the media has done a great job of bringing this backyard body part way in front of the line. Forget about everything else, all we wanna do is grow this derrière until it’s bootylicious!

-There is science in growing your butt-

Little that we may know, growing your booty is actually pure science- biology-to be exact and it’s not as hard as we think. A mixture of training your muscles (butt and legs to be exact), feeding your body the proper nutrients it needs to grow the muscle, and rest to let the magic happen- is actually all you need. So, for all those times we mentally shut off during bio class…why couldn’t we learn about this instead ?!

The Muscles You Need For That Butt

Muscle is under your control. Fat, on the other hand, is a totally out of control freak of nightmare that grows everywhere at once. Weight lifting trains your specific muscle groups to grow. Can we control the curvy nature of our body? To an extent YES! The butt can grow larger with muscle and be more curvaceous. By weight lifting and adding muscle mass over our bone structure , we CAN tone and curve our silhouette.

The lower body (hips, butt and legs) are covered by 4 main muscle groups that you can train to grow.

  1. Glutes ( butt muscles )
  2. Quads (front of your thighs aka The Thunder)
  3. Hamstrings (the back of your thighs)
  4. Calves (between your knees and ankles)

To tone and grow your butt, mainly you must focus on the top 3. Working calves is important for toning legs and shouldn’t be skipped, but it doesn’t directly result in booty growth.  And for the sake of lower body strength GAINZ, you should also remember to focus on lower back to power you through your leg routine and prevent any injuries. Below image will help you locate the muscles on your body (if you didn’t already know).

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artist unknown , unfortunately

How Strength Training Makes Your Booty Grow

Great that you have located your muscles, now let’s talk about how lifting heavy makes muscles grow. Lifting heavy weights causes micro tears in the fibre of your muscle which need consecutive repair. During repair of those micro-tears, those damaged muscles are rebuilt thicker and stronger. Through brain memory from our nervous system, every time we lift, our muscles are rebuilt with more stronger fibres. Over a period of time (not too long don’t worry) your muscle fibres are thicker than when you had started. That is why it is very important to complete the moves with full range of motion and use the full power of the muscle group. This phenomenon can be applied to every muscle group in your body and especially to the buttocks. With growth in muscle fibres your body needs more calories to maintain that muscle and also repair it. This extra calorie need / increase in metabolism leads to fat burn. Couple this chemical equation with a proper diet and you turn your body into a fat burning machine even when you are resting.

Understanding Exercises

Exercises can be classified into two groups: Compound and Isolation. Compound movements and isolation movements both will result in a toned lower body. Compound movements such as deadlift and squat use more than on muscle group such as your entire lower body. Isolation movements such as hip thrusts / bridges focus on a specific muscle group like the glutes (butt) but that isn’t to say that it does not use other muscles. Muscle isolation exercises are used to target a specific muscle more than other .  Your goal is to use a combination of both to increase strength, and focus these days as LEG DAYS.

Basic Compounds Movements:

  • Deadlift
  • Squat
  • Leg press

Isolation Movements:

  • Hip thruster and it’s variations  – mainly for glutes
  • Stiff Leg Deadlift
  • Abductor exercises – muscles on the side of your legs running down from your hips
  • Donkey kicks / kick backs – mainly for glutes

Using Exercise to Grow That Booty

Now that you know how and what, time to assign a couple of days of the week for the most dreaded LEG DAY…organise that weekly workout routine ( 👈click to find out) Working on legs twice a week with 2 to 3 days in between each LEG DAY is optimum for rest and growth. Your Leg days should last somewhere between 45 minutes to 1 hour, stretching to 1 hour and 30 minutes if you count warming up and stretching. And remember the muscle -tearing action we talked about up above? Well, these also cause pain and sore-ness  (called DOMS – delayed onset muscle soreness) in your legs and these are nothing to get too worried over. Beginners tend to get these more often and this just means your muscles are getting stronger. However, be careful of joint pain which can mean you need to lower the weight and work on your form of lifting. Talking about lowering weights, how heavy you should lift depends on specially on you.

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The weight you can lift properly is decided by taking a moderately high enough weight where you can do 10 to 12 repetitions of the movement WITH CORRECT FORM. There is no use of lifting a weight with incorrect form and setting yourself up for an injury. Taking time to correct form ensures you have a long life in lifting. You should feel a burn in your muscle in the last 3 to 4 reps. For example if I am squating the empty bar then my muscles won’t burn until I am 25 reps into the exercise. So that’s a bit too low of weight for me. Where as I can squat with 15kg plates on both sides and squat 12 with the last 3 reps causing my thighs to burn. Good weight! So for you to decide on a proper weight needs some safe experimenting . Beginners, please use help from a gym partner when you try this. For others, you know the way to go.

Secret To Booty Growth : Glute Activation

You probably may not read this in most other places. Activation of the proper muscles is basically the most important formula in making sure you lift heavy and maximise booty growth. Why is glute activation so important? Because it signals your glutes to wake up and forms a strong connection with your brain. Firing up your glutes (and connected muscles) ensures you have right form and can lift heavier. Not to be taken light heartedly. glute activation will single handedly kick your training up a notch and get you results. Here is how I used glute activation to improve my squats in 3 WEEKS ONLY!

How To Eat Right for Booty Gains  

Meals before, after and through out the day will repair, refuel and and grow those GAINS. Depending on the type of diet you are on (high carb, low carb / ketogenic, paleo, gluten free etc) Your best bet for BOOTY GAINS is to intake clean carbs. I advocate a gluten free and low (or not) processed-sugar diet due to the tremendous benefits on the body as a whole. If you still need time to go gluten free / processed-foods free then atleast keep your carbs as clean as you can. Meaning, as close to the natural state and without ultra processing and adding of additives.

Proteins (amino acids) build muscle. Your muscles are literally made up of chains of amino acids held together by peptide bonds. Providing your body with a constant supply of protein will lead to better muscle growth. But proteins are not just only for growing muscles, every organ in your body is made from amino acids and every function in your body requires amino acids to fulfill it’s task and keep you healthy. Your best choice of complete protein comes from meat, fish and eggs. The best and ONLY  plant source of complete protein is Hemp (👈 click to find out). To find out the proper amount of protein your body needs you can multiply your body weight in pounds by 1 or click here.

A right combo of macro’s (👈 click to find out) is definitely the secret and key to booty gains. And while you’re at it, increase your intake of water and vegetables (fibre) to help the repair process. Dehydration not only prevents muscle growth but also leads to injuries. Where as, a weak and poor gut will leave you feeling stressed, tired and not at your fullest energy. Read this to find out how to detox your body and stay fit for a lifetime.

Rest

The magic happens during resting. Those micro tears you caused by that grinding set of squats now need to be repaired and reinforced with more muscle fibre. This mostly happens during sleep and for the next couple of days. This is why it is very important to space out your workouts over 2 to 3 days and taking a day off from the gym. Focus on your quality of sleep for those major booty GAINS.

Conclusion

Your booty gains require discipline. Unless you’re more into quick fixes *cough implants cough*.  The results you get from strength training / weight lifting can last you a life time and lead to some generous benefits which include having a better lifestyle over all. I’m not saying a bigger booty is gonna change your life. I’m just saying that in the process of working out your body you will learn focus, discipline, patience and determination. OK…so I guess having a big backyard can be life changing after all.

Spice Your Nuts Salad

INGREDIENTS

For salad

  • 1 cup cabbage sliced
  • 2 pickles sliced
  • 1/4 cup scallions sliced
  • Dash of salt

For Spice Nuts

  • 50 grams of peanuts
  • 2 dried red chillies ( start with 1 chilli if you are scared of spice)
  • 1 tablespoon chopped garlic
  • 2 tspn peanut oil ( or any other oil )

RECIPE

Heat small frying pan on medium heat and add the peanut oil. Add the chopped garlic and whole dried red chillies. Fry both in the oil, this is called tempering and will be very aromatic. You might even cough from the pepper gas. Keep your exhaust on high if you have any type of ventilator or over head chimney. Once garlic is brownish, remove and set aside. Your chilli will have swollen from the heat and blackened in color. Add peanuts and chilli garlic mix to a grinder / processor and mix well until peanuts have crushed. Once this has mixed well add to the chopped vegetables and mix oil. Add a dash of salt to flavour.

WARNING : very spicy but oh so yum!

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Cellulite Remover Coffee Bean Scrub

Whose got cellutlite? I DO ! And just about every other person on this planet has it or had it before they used expensive laser treatments to get rid of it. All those expensive cellulite creams and scrubs have one thing in common – your hands. No matter what you use, all those potions requires you to massage vigorously and continue this process for a certain amount of time.  So why waste money on something you can make yourself and get equal results with? Don’t clean out your coffee maker! Save all that coffee bean waste you think has no good use. This super easy coffee bean scrub smells amazing and polishes of dead skin cells. Massaging and applying pressure increases blood flow and smoothes out the cellulite cells. And that’s exactly how to care for those dimpled body parts. Massage, exfoliate and drinking enough water will improve those troubled areas. Don’t just use this once and forget it though. Continue this for a few weeks and see your thighs ( or other cellulite attacked areas )  smooth out.

DIY DRY SCRUB

  1. Leftover ground coffee bean from your coffee maker
  2. Keep your body dry (so scurb before you shower)
  3. Start by scrubing your troubled areas, thights / hips etc, and scrub with pressure. Take your time! The more you massage the more you stimulate blood veins.
  4. Brush in up and down motion

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What Is Cellulite

 Cellulite is just normal fat underneath the skin. The fat seems  bumpy because it pushes against connective tissue, causing the skin above it to pucker and dimple. Having cellulite doesn’t mean you are overweight. Even skinny people can have it. If you are overweight, however, losing weight may reduce cellulite. Cellulite forms in areas with the least blood circulation so it means that area has least activity, it’s very hard to budge. If you are consistent with energising  and warming movements (exercise and massage) then saying goodbye to cellulite is as easy as setting up a workout routine. Off course, we women get cellulite more than men because mother nature blessed us with estrogen that seems to wreak havoc even when a little bit off balance. But cursing our hormones won’t to any good considering we have the power to balance them. So if you are inactive in your daily lifestyle (less movement/exercise, not eating/drinking properly), cellulite will be a big fan os settling down on you.

How Massage Actually Works

Body Brush Daily! Body brushing and stroking in the direction towards your heart will increase blood flow and increase fat dispersion. A strong-handed massage on the thighs will work too.  Keep up with this routine as consistency is the key to ridding that orange peel skin syndrome.

Cellulite Creams

  • Centella asiatica is the key ingredient in cellulite creams. This restores the elastic quality of skin.
  • Ginkgo Biloba is a powerful antioxidant that effectively oxidises fat cells that are present below the skin’s surface and helps to increase blood circulation by strengthening the veins.
  • Methyl nicotinate promotes the decongestion of tissues, reducing the amount of retained liquid. It also stimulates the drainage of liquids and toxins.

But all this happens at a microscopic level. So you can not expect wowing results after using these creams a few times. You still need to incorporate exercise, scrubbing and proper eating.

Off Course Exercise

If you didn’t already get the point : the goal is to increase blood flow and disperse the fat cells. Exercise results in the same affect. Reducing over all fat will reduce cellulite, improve metabolism and balance hormones. So it’s a triple whammy!

Spicey Stir-fry Chicken & Baked Carrots

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Chicken

INGREDIENTS

  • 400 grams chicken breast – cut into small strips
  • 1 tspn onion powder
  • 1tspn garlic powder
  • 1 tspn dry basil leaves
  • 1 tblspn Sriracha sauce ( more or less depending on your spice taste)
  • 1 tblspn tomato puree
  • Salt & black pepper
  • 2 tspn melted butter

RECIPE

Mix sriracha and tomato puree in a bowl and set aside. Mix dry ingredients with chicken and mix well. Heat pan and add butter. Add chicken and stir fry until cooked tender. Add the sauce mix and stir fry until coated. Done!

Carrots

preheat oven to 230 degrees. Cut carrots into wedges. Drizzle a dash of balsamic vinegar, 1 dash of melted butter,  salt and black pepper. Coat and mix well. Bake for 20 minutes until carrots are tender. Done!

Workout Schedule

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Length Of Each Workout

Each of my workout sets last no more than 45 minutes. For example, on chest and arm days, I need to complete my chest routine in 30 to 45 minutes. After chest I need to complete my arm routine within 45 minutes. Since I do bicep and tricep together, it usually takes my full 45 minutes to complete. My chest routine is short and simple so I usually finish that in less than 30 minutes. So these days I’m working out 1 hour 30 mins.

Back and shoulders are similar to chest and arm days. Working out the back takes me longer than shoulders. Usually back takes me one hour and shoulders 30 minutes.

Leg days are severe and dangerous. I spend full 45 minutes and some more killin it. Maximum time I like to spend 1 hour and 30 mins on legs. This includes warming up with GLUTE ACTIVATION as well.

So this routine continues through out the month

Warming Up & Rest Days

Warming up before every work out routine can actually set the quality of your exercise sets. So if you warm up properly then expect a great iron session. Likewise, if you ignore warming up and hit the weights a bit cocky then you can expect injury. Warming up is not for sissies, rather we must use it to get the best out of each muscle groups. In order to lift your best and work each muscle group fully, we should ( and better ) activate the muscle groups.

Resting one day after 6 days of working out has been working out great for me. But like I said, listening and understanding the body should be a part of our senses – a 6th sense.

Almond Date Chocolate Cake Gluten Free Dairy Free Sugar Free

INGREDIENTS

  • 100 grams dates (processed in processor until mashed)
  • 100 grams almonds (roasted and ground)
  • 150 to 200 grams gram flour / besan / chickpea flour
  • 2 tablespoon cocoa powder (more if you like)
  • 3 large eggs
  • Dash of vanilla extract
  • Pinch of salt
  • Water to mix into batter ( about 1’ish cup)

METHOD

  • Preheat oven to 230
  • Mix together dry ingredients.
  • Add eggs and mix well
  • Add half of the water and mix well. Add rest of water. Batter will be a bit runny.
  • Bake until toothpick comes out clean

MACRO’S

12 slices – per slice

  • protein : 5.2 grams
  • carbs : 12 grams
  • fat : 6 grams
  • calories : 121 calsimg_1096

 

Playing With Glaze

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PEANUT BUTTER PROTEIN GLAZE 

  • 1 tablespoon peanut butter
  • splash of non-diary milk (almond/soy/sesame etc)
  • Half scoop Protein powder (preferably vanilla flavor)

Mix PB and milk in a bowl and heat in microwave in 30 second increments. Mix after heating and heat until both is well combined. PB should not be chunky. Add half scoop of protein powder and mix well. This mixture should be like glaze.

*add small amounts of milk to avoud runny mixture*

CHOCOLATE PROTEIN GLAZE

  • 1 tablespoon peanut butter
  • splash of non-diary milk (almond/soy/sesame etc)
  • Half scoop Protein powder (preferably vanilla flavor)
  • 1 tablespoon of cocao powder

Mix PB and milk in a bowl and heat in microwave in 30 second increments. Mix after heating and heat until both is well combined. PB should not be chunky. Add half scoop of protein powder and mix well. This mixture should be like glaze. Add cocao powder last and keep mixing. You will need to add splashed of milk mix mixture and create the glaze consistency.

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6 Steps to Reveal Your Best Skin

Finally, here is a compilation of true and effective information you need to know in order to reveal your best skin. The reason I say “reveal”  is that  our skin is a reflection of our gut health. A healthy gut results in smooth skin with that lovely natural glow. On the other hand, if your gut is weak, irritated from allergens, constipated, or going through loose motion, and overall not well, then be sure to see the signs of it on your face.

Our skin is the largest organ on our body, and like all other organs, it gives us warning signs and red flags as precursors of underlying issues. Think of that new big pimple as the red engine light in your car – it only comes on when you need to repair and recover your parts.

HOPE IS NOT LOST! Gut health and skin quality are recoverable and controllable without expensive pills, potions, or procedures! All it takes is a balanced lifestyle (a dash of patience, too). Healthy skin is a result of good health inside, such restoring your natural detox pathways. Being conscious of what goes IN and ON your body leads to happy and healthy skin.

1. WATER & HYDRATION

Drill this into your head: YOU ARE MADE UP OF WATER – 60 percent to be exact. If becoming thirsty is the only thing that reminds you to drink water, then you are dehydrated already. Dehydration causes your body to pull water from the skin and muscles in order to carry out other mandatory functions of the body. So dry skin is a direct and immediate cause of lack of water. Drink plain water and nothing else for that glossy skin. Properly hydrated skin is soft and “plump”…meaning the collagen under your skin is properly hydrated.

How much water does YOUR body need: click here to find out.

Useful Tips to Get You Going:

  • Proper water during exercise & activities
  • Drink half a liter before bed
  • Drink in the middle of the night if you wake up
  • Split up the water intake throughout the day
  • Replace your harmful sugary drinks with water
  • Add THE LOVE SHOT to your daily routine and see your skin transform!

2. GET FAT

I don’t mean physically. What I mean is to eat more healthy fats. There is a layer of fat under the skin that holds water and keeps skin nice and plump. You know that new trend of eating extreme low fat foods…well, it’s not gonna do your skin any good, actually. Add back those nuts, fish, and avocado. This will give you a healthy glow and keep wrinkles at bay for a LONG time. Fat is a crucial part of our diet and considered a macro nutrient. All the recent trends of blaming fat for everything is kind of misleading. Being too strict on your fat intake will not only weaken your gut, but also lead to early wrinkles and dry skin.

Good Fats  Bad Fats
eggs hydrogenated oils
fish french fries
nuts & seeds donuts
lean meats biscuits / cookies
avocado processed flour products
leafy greens processed meats
organic nut oils margarine
organic butter canola oi
olive oil / coconut oil most packaged foods “snacks”

Useful Tips to Get You Going:

  • No junk food and fried foods – hydrogenated oils lead to storage of fat in your fat cells. This type of fat is “bad” fat and stores toxins. Toxins in your body upset the balance of hormones – triggering pimples.  Want to know more about toxins and how to become a detox machine, click here.
  • Nuts at snack time
  • Alternative cooking oils – there are lots of healthier cooking oils other than hydrogenated veg oils. Try coconut oil, peanut oil, or even butter!
  • Fish are friends AND food – there is nothing better than fish to fulfill your need of omega fatty acids. We Americans typically don’t get enough fish and rely on farm produce, hence our lack of major omega fatty acids. Include fish 3 to 4 times a week and see your skin transform.

3. DITCH YOUR MAKE UP

I know this is a tough one; I’ll give you a minute to pick yourself up off the floor. No matter what your make up brand says, chemicals are harmful. Today’s cosmetics are full of harsh chemicals that alter the ph balance of the skin. Addiction to daily make up isn’t just killing your morning time but also wreaking havoc at a microscopic level. Let’s join Alicia Keys and the No MakeUp Movement to give our skin the recovery it needs from all that exposure to toxins. Filtering out the poison and self-cleaning is hampered and slowed down when you pile on the cosmetics day after day. All the chemicals from cosmetics and cellular waste build-up turns into nasty blackheads. Remember, our skin is an organ-it is alive! What ever goes ON it eventually gets absorbed INTO it- remember the layer of nice fat we have under the skin? Let’s not turn that into a toxic chemical graveyard. The last thing you want is chemicals and toxins getting absorbed into your body which can not be removed with wet wipes.  By following a healthy eating routine, your skin will start to glow naturally. Learn to love the glow and give your skin what it needs (especially time) to be shiny and healthy your whole life!

Useful Tips to Get You Going:

  • You only need one tip, it’s called PATIENCE. Give your skin a few weeks to heal and absorb the good nutrients (from food and water). This will allow your best skin to come out slowly. The discolored or dry patches will even out eventually, I promise.

4. MOISTURIZE

You know those expensive creams celebrities use for that smooth plastic like skin? It’s mostly natural butter aka natural fats (photoshop too!). Fats trap moisture and boost your own skin’s quality. Moisturizing might just be your new secret tool to looking young . Use natural moisturisers that have less – or no – chemicals. Read the labels to make sure you can pronounce the name. If it has 20 letters then guess what…it’s a chemical composition.Companies are not legally bound to list all their ingredients, so more times than not, we are being lied to from the gate. But don’t feel like a sore loser, natural butters provide you with more benefits than you think. My favourite is cocoa butter, shea butter, or mango butter. Contrary to popular belief, these butters will not “clog your pores.”

Useful Tips to Get You Going:

  • Wash face with mild soap
  • Pat skin dry. Dont rub roughly.
  • Take moisturiser on your ring finger and swipe gently on your skin. Take your time.
  • Moisturise before you sleep EVERY SINGLE NIGHT.
  • Try coconut oil or other natural oil packs 3x a week. Wash with warm water to open and clear the pores. Splash with cold water at the end to close your pores.

5. SLEEPING BEAUTY

Lack of sleep is one of the main reasons your skin is not getting the hydration and nutrients it needs to stay healthy. Sleep during the night is the peak time for repair and recovery work for your body. Try sleeping 6 to 8 hours straight so the benefits of everything listed at points 1 through 4 reaches your face. Women generally need more sleep then men – hello beauty naps! Not enough rest will definitely ruin your skin no matter what.

Useful Tips to Get You Going:

  • Make your room dark. No blue or halogen lights. Use red toned night light if needed.
  • Leave your phone far away from you.
  • Sleep on your sides or back. Sleeping on your stomach causes water to pool under your eyes.
  • Get full and uninterrupted sleep.
  • Drink plenty of water before bed time.

6. WORKOUT MORE

Ever noticed that glow on your skin after a good session of #SweatySunday? That can be all the time! Exercise promotes blood flow and blood flow takes oxygen, water, and important nutrients to all parts of your body. Sweating during exercise literally pushes harmful toxins out through your skin! Not only are you getting fit, you’re cleaning your pores without the hassle of expensive cleansers or treatments.

Useful Tips to Get You Going:

  • Start working out 2 to 5 times a week.
  • Working out 45 minutes daily is good enough.
  • Make sure to keep hydrated while working out.

Healthy, beautiful skin can be had at any age – and I can assure you that’s not just a sales pitch. If your gut and insides are healthy, then your skin will show it no matter how old you are or how young you pretend to be.

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7 Successful Exercises To Tone Arms

Here are 7 successful and result proven exercises to tone your arms and feel good in sleeveless tops PLUS my current workout.

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Arms ( between shoulder and elbows) have 2 main muscle groups : biceps and triceps. Your arms maybe fat and jiggly due to the amount of fat around your muscles. Yes, your muscles are buried deep under that layer of fat.  All you need to do to have toned arms is to reveal your muscles.

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Don’t panic! Muscles aren’t only for men, women have muscle too. Common misconception: YOU WILL NOT LOOK LIKE A MAN IF YOU HAVE BIG MUSCLES. So, get ready to say hello to slender and sexy arms, by working those main muscle groups. The best form of exercise which targets biceps and triceps directly is – off course – weight training aka weight lifting. Gym or at home, the following workouts can be done anywhere with dumbbells or a weighted object like water bottle.

The Workouts 👇

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How Your Body Works Inside 👇

When weight lifting to tone  arm muscle, focus on slow and controlled movements. Each repetition should take 4 to 6 seconds to complete. This ensures that muscles are properly lengthen and contracted…this is where the magic works! Weight training causes little micro tears in the muscle fibre. Do you ever feel sore after an intense workout? When you workout (pull heavy weight) it causes very small tears in the microfibres of your bicep and triceps. This is why you feel pain. After you workout, your body repairs these damaged muscle fibres by fusing fibres together to form new muscle protein strands (known as myofibrils). These repaired myofibrils increase in thickness and number to create muscle growth. Muscle soreness can also occur a few hours after your workout. This is called delayed onset of muscle soreness or DOMS in short. This is nothing to worry about rather something to look forward to when weight training. DOMS just means your muscles are growing and getting stronger. After a few weeks you will be able to lift heavier weights and make strength gains!

Recovery & Magic 👇

While working out, your body is burning a tremendous amount of calories to lift those weights. This calorie or energy burn doesn’t just stop here! Repairing the muscles while they grow requires energy ( calories ) and proper nutrients as well. This is where the magic happens, weight training your arms results in your body burning energy even after you workout. With a proper clean macro – nutrient plan, you can make your body a calorie / fat burning machine and get to those dreamy toned arms faster!

Routine 👇

As with any weight training, you must hit bicep / tricep muscle group twice a week. This gives time for recovery, rest and strength gains. Optimum time spent on working out arms should not be more than 45 mins. You can complete an arm routine between 30 to 45 mins and it will be effective. Make sure to drink plenty of water to hydrate your muscles !

Here is an example of my workout routine

PS – investing in a good set of dumbbells is a good idea. They double up for a full body workout like when doing back and legs.


photo credits

  1. http://halsozam.com/traning-ovana-dag-28/
  2. workoutlabs.com

Macro-Nutrients : The Secret To Fitness

It’s not a secret any more.

Fitness athletes, celebs, and every “fit” person you see has knowledge they use to stay healthy and fit. And that knowledge is no secret. It’s pure science, common sense, discipline and dedication. You see a fit body with curves but what you don’t see is the hard-work, tears, sweat and persistence needed to appear that way. Eating two peas and a few grains of rice is NOT what they are doing behind the screen , guys. Staying fit is a simple equation of balancing what your body needs (fuel aka food) and working out.

Working out (gym or home) burns fat, but the actual hard work takes place in the kitchen. Your body can not be transformed unless you feed it the raw materials it needs to make specific changes. Proper knowledge of food and eating can drastically change your body and keep it fit for a lifetime – unless crash dieting is your thing. Then you won’t need the tons of info you have here.

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Macro’s are short for Macro-nutrients. Macro-nutrients are nutrients your body needs in large quantity. There are 3 sources of macro-nutrients : protein, carbohydrates and fats.

YOU NEED TO EAT RAW MATERIALS TO GIVE YOUR SELF THESE NUTRIENTS – raw materials meaning foods…not just any foods but clean foods. You may have seen this term (macros) used by fitness models and athletes on social media but not to worry! Here is what it really means.

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For losing weight, gaining weight, staying fit etc, you need to balance your macro’s. A balanced way of eating mean your body gets exactly what it needs. Eating extra of anything causes you to gain fat. Gaining fat actually means your body is storing the extra food             -energy- for later use. So , to make sure fat is not being stored, you must eat exactly what your body need.

Dont Fuss About It

You dont have to be exact to the very dot. Take it easy and make sure you dont over-do or under-do any meal plan.

So how much macro’s do you need? That depends on the following:

  • age
  • weight
  • height
  • how active you are
  • previous medical history

you can calculate your macros by simply using this formula     or speak to a knowledgable fitness coach / nutritionist to help you find your SPECIFIC NEEDS.

  • protein : your body weight in pounds x 1
  • carbs : your body weight in pounds x 1

Here  is a more reliable macro’s calculator that does the work for you. Now that you know how much nutrition you need DAILY, you have to make a meal plan which includes you daily needs. Your job just got easier!  Eating  properly everyday ensure you never miss out on refueling. Your body is constantly burning the fuel it needs and metabolism never slows down. So what are you waiting for?

Don’t Forget These Though

It can be easy to forget other important points when always thinking about macro’s. Fibre and water both are crucial to your diet, health and fitness. Including enough vegetables in your meal plan will not only keep you fuller but help in maintaining a balance in your hormones. Remember this folks, hormones are the key holders for every function in your body. Those buggers pretty much regulate everything. So in order to activate your “fat burn mode” you would require the balancing of all your hormones (guy or girl). Without having to get into science mumbo jumbo (that’s for another article), macro’s + green veggies provide everything your body needs to make sure no one going out of whack.

Water if your best friend. From clearing your gut to deciding the quality of your skin, everything happens in the presence of water. So lacking in enough water will slow down any positive result you’re working hard for. Some people say cutting out a few of those sugary drinks is enough to see changes. I say, cut ’em all out and see how magnificent you feel now.

The Bottom Line

When you over eat anything, it will be stored as fat. When you under eat (not fuelling your body properly)  the body goes into “starvation mode” and stores what you feed it. Under eating any of the important macro’s for a prolonged time can upset your metabolism and cause this starvation mode to turn on. To make sure it stays off, you can constantly feed the body what it needs and maintain a normal (constant) metabolism.  You can increase your metabolism by eating smaller meals throughout the day and eating enough of what your body need.

Start planning you goals and smashing those targets!