Have you been running for 30 minutes every day and still wondering why your bod just isn’t toned and sculpted yet you are not a lazy bone? Well, a toned body is not just about getting physical, literally speaking, you need to have a plan that is going to target specific muscles to give you an overall well-toned physique. There are two things involved in getting a hot! Hot! Body; strength training – which will help you build lean muscles and cardiovascular exercises (cardio) – which will help with fat burning and overall weight loss. To make things easier for you, with the help of Build a Booty, a specialised training program carefully crafted by the famous fitness gurus Natalie Jill and Ari Whitten, you’ll be able to sculpt and perk up your flat booty in no time! So be prepared for the best booty of your life! But before you implement that program into your life, here are some beginner’s guidelines on what you should be doing…
Strength training to tone your body
Three to four days in a week, 30 minutes daily is more than sufficient time to tone your muscles. The trick is to focus on your core muscles, upper body and lower body on alternate days so you don’t end up overworking some muscles while neglecting others. Discuss with your trainer the best exercises for you to do in order to meet your goals realistically fast such as; bicep curls, squat thrusts, push-ups, lunges, planks and so on. Usually, four sets of fifteen reps for each exercise will help you tone your muscles.
Specific butt-toning exercises
Ladies, this is an area of great interest for most of us and rightly so! The key to a sexy butt is to perform strength training exercises that specifically focus on the hip and glute muscles. Talk to your trainer about lateral shuffles, dumbbell step ups, glute activation lunges and squats that will give you a beautifully toned tush. An example of how to perform lateral shuffles is: Stand with your feet about 24 inches apart and get into a semi-squat position. Now take one large step to the right using your right foot whilst still in the semi squat position and follow with your left foot and again switch to the right foot. Perform as many shuffles as possible.
There are just so many exercises out there and each girl’s behind is unique. So with the help of Build a Booty, by Natalie Jill and Ari Whitten, you’ll be taken through an easy-to-follow guide where you can identify your booty’s shape and the exercises to do more (and less) of according to it.
Cardio exercises for a toned body
Two to three days, forty five minutes every day is enough time to help your body burn fat in areas where strength training can’t reach. The most effective form of cardio is the intense interval cardio exercises such as sprinting, up-hill running, and kick boxing and so forth. The good thing about cardio is that you can do it by yourself without having to enlist the help of a professional trainer. Always try to switch up your exercises so you can surprise some of the deep muscles. If for instance you are running round your block sprint for every one to two minutes then slow down and keep repeating the process for thirty to forty five minutes. You will be surprised at how effective running up and down a flight of stairs really is but be careful so you don’t fall.
Every once in a while engage in challenging exercises such as rock-climbing, boat riding races, tug of war and the like so you can activate muscles that are usually not reached by the normal exercises. Another thing is to always be on the run. Do everything you do in double speed and you are sure to burn more calories. However, sometimes you might discover that no matter how hard and how consistently you are working out, you just don’t seem to be seeing the results that should be correlating with your efforts. But don’t give up just yet and try carefully looking back and perhaps you will find the hidden reasons why it just doesn’t seem to be working.
Rest for a toned body
You should have one day every week where you take a break from exercising and give your body a chance to recover. Many people think that the more they work out, the more toned they will get but they have it completely wrong. When training, your muscles get micro-tears as a result of the stress they are put through by weights and even intensive cardio. A well balanced diet, a good night’s sleep and a day off gives your muscles time to recover, repair themselves and grow thereby giving you a toned body. If however you don’t allow yourself to rest, your muscles will keep tearing and in the end you may even injure yourself or get too depressed because you are giving your all yet your body is not responding. What happens next is that you may even end up gaining more weight because chances of giving up are very high.
Daily exercise requires discipline, motivation, rest and good eating habits. Affiliate yourself with a group of likeminded people and learn from those who have made it and also help mentor those who are behind you. This will help you achieve your goal of a toned body much faster.
So what do you do to achieve that killer bod? Any tips to share? We would love to hear from you in the comments section below!
P.S Want to show off the best booty you’ve ever had? Then be sure to check out the specialised training Build a Booty program created from the amazing collaboration between well known fitness gurus Natalie Jill and Ari Whitten in order to sculpt and perk up that flat booty ASAP!