Butt Exercises Slideshow: Workout Techniques for Slim and Shapely Glutes

cover your eyes and fart

Image by mugley via Flickr

Who doesn’t want to have a nicely shaped backside? With a little work you can get that shape you want, stay fit and firm, and fit into those tight jeans.  In my article Strong Glutes for Fat Los & Performance I talk about how important the glutes are to sports performance and athletics, but the glutes, when shaped and toned accentuate the curves of the body and enhance the physique.

Of course squats are still my number one recommendation for those of you trying to enhance this feature, but check out these 22 techniques to slim and shape your glutes. Your choice. Earn it with exercise or take the easy way out with padding, but remember padding doesn’t work on the beach among other places…

Butt Exercises Slideshow: Workout Techniques for Slim and Shapely Glutes.

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Inspiration & Motivation

A major part of staying in shape or getting fit relies on both inspiration and motivation. What inspires you to change? What motivates you to get up and move in a new direction? Inertia can be a bitch for lack of a better term. No matter how hard you try to move that boulder, it just wants to stay at rest. Newton was on to something with this whole inertia thing as objects in motion tend to stay in motion unless acted on by some force. There are various forces acting on us daily that play a role in our progress or lack thereof.

So here’s the skinny. When you’re not moving or inactive it can be so hard to get going. We need a force to push us and get us started and most of the time that force has to come from within us. However, there are many forces that can provide us that initial movement. Sometimes it’s a doctor telling you that you have diabetes or high blood pressure and other times it’s as simple as a class reunion or event where you’ll see some old friends. Your motivation could be that your girlfriend or boyfriend has moved on without you or it could be a decision based on aspirations to look like a particular person you have chosen as a role model. Whatever your inspiration is, let it be the fire that drives you.

Once the ball is rolling though we often find tons of forces attempting to stop us. Some of those forces may be work obligations, friends, spouses, or numerous other things that just seem to get in our way. But with a little effort we can overcome those hurdles and obstacles. It is at this point that we need to remind ourselves of our inspiration, goals and our motivation for moving in the first place and use it as fuel.

Getting out of a rhythm can be devastating to our goals, but we have to find ways to get back on track.  We have a job to do as peers to provide the right type of peer pressure to our friends and family when they undertake their mission to finally reach their goals. I can’t tell you the number of times that I’ve heard people tell me that their friends don’t say very supportive things about their training or decisions to eliminate alcohol or other things from their diet.  Many spouses and significant others do more to subconsciously sabotage their mates progress than anything else.

We should take a closer look at ourselves sometimes and think about the things we say to our friends and family when they’re working so hard to change their lifestyle and health. Do we tell them they’re looking good or do we say, “yeah but your ass is still kinda big”? Do we say great job or do we say “you could have done more”. We are sensitive beings and for that reason we need a little positive reinforcement and motivation to continue on sometimes.

It is my job to motivate and inspire, but at the same time my profession requires me to tell people the truth about their progress or lack thereof. I have to find the balance between the two and give the good, the bad and the ugly. The rest of you out there do me a favor and don’t be that negative force that stops someone else’s momentum on their road to better fitness.

By Rich Thurman, B.Sc., MA, CSCS, CPT

Health & Performance Coach

Active Lifestyle Co. Ltd

With a degree in Physiology from UCLA and a Masters Degree in Sports & Fitness Management, Rich combines his knowledge of rehabilitation and sports performance as well as nutritional studies to provide a complete and holistic approach to training clients. The focus is on lifestyle change which creates long term health.

Burn More Calories, Lose More Fat

Fitness Model 1

Image by ★ spunkinator via Flickr

So you’re interested in burning losing more body fat? Well we can all agree that your nutritional intake is going to play a major role in your fat loss, but in order to sustain long term fat loss you’ve got to burn the calories and build muscle. The problem is that most people spend very little time being active enough to burn some extra calories during the day. Just 30 minutes a few times a week has been shown to have significant impact, but what you do during that 30 minutes matters big time!

Here’s a few calorie burning stats from Men’s Health with my personal spin. These activities have been assigned a calorie count per hour based on a 180lb male. Here we go…

Of course you could sit at your desk for an hour and burn 147 calories. Now that’s low. Get out of that chair and move around a bit during that hour and increase your calorie expenditure at work.

You could Golf and burn 368 Calories per hour. I’m sure this includes walking from hole to hole. Come on guys, it’s a sport so use those legs.

You’re gonna love this one. Having sex apparently burns 160 Calories per hour. A couple points I have to make here. 1) Sitting at the desk burns 147 calories so I’m assuming this guy is just laying there. 2) How many guys go for an hour straight? If so, I think the caloric output would be a lot higher. Just my opinion.

Strength training would burn about 655 calories per hour. Definitely depends on your strength training session. We’re not talking about a leisurely lift or two with a 5 minute chat and a 10 minute stare at the girls on the treadmill guys!

Running up stairs burns about 1221 calories per hour. Who can run stairs for an hour? Well that’s not the point. If you divide that hour by 4 and get 15 minutes you would burn approximately 300 calories in 15 minutes. That’s a lot. I’m going to question Men’s Health on that one.

Whatever you do, get more active and burn more calories. The more activity the better and the greater the intensity, challenge or muscle groups involved the higher the caloric expense. So get after it and lose that body fat!

Cottage Cheese Berry Blast

Photo by Rich ThurmanLooking for a high protein, high antioxidant breakfast or mid morning snack. Try this cottage cheese recipe on for size. It’s quick and easy and tastes fantastic. Packing a high protein punch, rich in cancer fighting antioxidants and low on the glycemic index. This recipe is bound to help you shed some body fat today! Check it out… Read more of this post

The Functional Training Myth

Functional Training has its benefits and should always be integrated to a certain extent in training programs, but it should not be the bread and butter of your workout routine. The word functional in front of training simply makes the point of giving the idea that the movement that will be done somehow has a function in the person’s life.

What is a functional movement though? Is a squat or a lunge functional or traditional? Well the answer to that depends on the application and how it is explained to the person. Here are a few examples of functional movements as related to our lives. Read more of this post

Top 10 Weight Loss Tips from Personal Trainer Rich Thurman

Hey guys, back again with some tips for weight loss. I don’t like to use weight loss so much these days, but people still like to hear the word. It seems to make people happy to say they lost weight. I typically say it’s not about the quantity of weight but the quality of it. If you maintain your weight but add lean mass and lose body fat then most likely your clothes will be fitting better. Dress size is a better indicator for most people. Anyhow, for all you weight loss junkies out there. Here are my top 10 tips for weight loss. Read more of this post

Breakfast Cereals: The Hidden Fat Loss Saboteur

A breakfast is set up on a blue and white stri...

Image via Wikipedia

Many of us grew up on it, but do we really know the impact that this breakfast substitute is having on our health and our fat loss goals? Breakfast cereals have become increasingly popular as people struggle for time in the morning. It’s easy right? Just add milk and grab a spoon and you’re good to go. It is the easy solution for a household where both parents are working and just don’t have time to prepare a proper meal for the kids. But what are we conditioning our children and our future generations to be?

As a personal trainer I come across so many people who have cereal every morning and wonder why they’re not losing any body fat or weight. The problem is that there are years and years of conditioning, product placement and advertising behind the false idea that breakfast cereals are somehow healthy for you. Read more of this post

World’s Strongest Child…Should Children Do This?

As I was looking through various fitness videos on youtube, I was shocked by what I saw.  The Video was entitled, “The Worlds Strongest Child and Me”.   Watch the video and you’ll see what I’m talking about. Not only does lifting heavy loads as a child have the potential to disrupt the growth plates, stunting the growth of the child, but there are many damaging effects on the connective tissue and potentially long term damage to posture in the future. Loading kids up with weight before they have reached a certain age is simply unacceptable. In my opinion, this father should be under serious scrutiny by child services. Is the child living out his own dreams or is this father simply living his own dreams through his child?

Have a look and you be the judge. Watch the Video

Your comments are appreciated. Please leave mature comments below.

Nutritional Value; Comparing Quinoa, Wheat & Rice

According to studies Quinoa has comparable levels of amino acids to wheat, soy and skim milk. Quinoa however contains an amino acid, lysine which normally isn’t found in vegetable proteins. Lysine is typically found in meat, fish and eggs. Have a look at the table below that shows comparable levels of essential amino acids between wheat and Quinoa; however Quinoa does not contain the gluten usually found within breads. Read more of this post

Slim and Shape those Gluts & Thighs

Are you looking to have that shapely rear view that will have jaws dropping as you walk down the sidewalk? Well, in one of my longer pieces on this subject titled “Strong Gluts for Fat Loss and Increased Performance”, I discussed the importance of strong gluts for fat loss and overall performance gains. The gluts have been shown to Read more of this post

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