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Weight Loss Blog
It is no secret to my clients that I like to do A LOT of leg and glute (butt). The first thing I do when i get a new client is look at their legs and butt( not in a weird way ha). 9 times out of 10 I can tell if they maximize their glute power. I call this “flat butt syndrome” oh yes that as technical as you get right there. One of the first thing and hardest is for me to teach you how to maximize your glute(s) power and contract. If you have the “flat butt syndrome” chance are you are not using your gluts for ANYTHING! This a travesty among the public and I am determined to fix this.
First off lets talk about this glute muscle, there are actually 3 muscles that make up your glutes, Gluteus maximas, which happens to be the largest muscles in your body believe it or not. One would think it would be your quadriceps, but there are 4 muscles that make up the quads. Gluteus Medius and the the last one i will talk about is the gluteus minimus.
The gluteus maximus extends, and laterally rotates at the hip and aids in abduction of the thigh. So lift your knee up high, Come on do it. Then kick your leg back with a straight knee, that is your gluteus maximus working there. If you don’t feel it, concentrate on contracting it as you kick your leg back.
The gluteus medius minimus primarily abducts at the hip and aids in medially and just the medius laterally rotates at the hip Ok, stand up, with your knee straight and foot flexed (not pointed) lift your leg to the side about 20 times. Feel it? that is your gluteus medius and minimus at work there my friend. I do this a lot with my clients with a resistant band around the ankle, they love the burn from this.
There are many ways to fix this, the quickest route is weighted squats, lunges, lateral hip bands. If you do not have access to a gym you can easily do these at home. For the squats go down as deep as you can and contract your glutes on the way up, same for lunges put all your weight in the front leg, tap that back knee down and contract your glutes on the way up.
Not only do you get that great shaped butt when you concentrate on contracting your glutes, you will see less knee pain because your glutes are absorbing the movements up stairs and out of the car more than your knees normally would. And for athletes if you strengthen your gluteus medius and minimus you are less likely to have an ACL tear. So please help me stop this epidemic of the “flat butt Syndrome” and share with your friends!
We all now and again engage in a little alcohol use, parties, summertime at the lake, weddings, etc. In fact it is the one thing that holds people back the most from their body fat goals. Let’s take a look on how it affects your body on a physiological level. Please do not hate me after you read this 🙂
First off, when it comes to macro nutrients you have carbohydrates, protein and fats. All these have their functions in the human body. Alcohol is what we call empty calories in the fitness world. The calories consumed by alcohol have no use in the body, no matter what your head says. 😉
Although alcohol at 7 calories per gram, have 2 less calories than fat at 9 calories per gram, you must remember that alcohol lack the nutrient benefits for a thriving metabolism. In other words, it slows it down drastically. Lets not forget the mixed cocktails, now you are adding sugar and extra carbohydrates to the mix with your very sugary margarita. Have you slammed the computer against the wall yet?
Secondly, alcohol just plain shuts down fat burning. When alcohol is broken down in the body it yields acetate. When you burn fat you also produce acetate for cell turnover. When your body detects too much acetate from alcohol it shuts down fat burning. Is it possible to not GAIN fat from alcohol? absolutely, the key is moderation.
Finally, when your body detects toxins in your body it will first go thru the liver to leave the body. When you burn off fat in your body it must also be released thru glycogen in the liver. Let me ask you this question, if your body has toxins in your system, which do you think it will get rid of first, fat or alcohol? correct! alcohol. The remnants of alcohol, even though you may not feel the affects, can remain in your body for up to 48 hours. This means if you are working out with the remnants of alcohol in your system, your body will first get rid of the toxins (alcohol) before getting rid of fat. Why do you think so many college kids get the :freshman 15″?
When it comes to losing fat, alcohol is not optimal to help you to your goal. Now i realize that events happen and the occasion will come up that will allow you to obtain a cocktail or two. But eliminating this from the diet completely, allows you to burn fat quicker and allow you on the path to the beach body you have always wanted!
Where does the fat go when you lose it? This is the most common question i get from clients when asking about fat loss. One of the most misconceptions is that the fat turns into muscle when you lift weights, one of the many reason women shy away from resistance training. This is not true, fat and muscle are two different types of cell makeup in your body they can’t switch to one or the other.
Actually when you lose fat in your body 84% is lost through carbon dioxide and 16% becomes water and is excreted thru the body via sweat, urine etc.
C55H104O6 + 78 O2 → 55 CO2 + 52 H2O
That is the actually chemical equation that happens when we lose fat. So what does that mean? You have to eat less and move more. This is your basic calories in Vs calories out. You gotta love science!
Check out this video that perfectly explains where fat goes.
This is my absolute favorite drink for the summer time especially. All the taste without all the extra sugar or calories! This was made in bulk for a Clients summer party that she had me bring for her. Needless to say it was a hit!