Tag: womens fitness

Build A Better Booty: A Complete Guide For Women

Every woman (and man – for different reasons) wants a head-turning backside. No, not a Kardashian-sized mass with its own weather system, but a nice round, attractive booty. When you have a shapely butt your clothes fit better therefore you gain more confidence. For those who compete on a stage, the glute area is as important as any other body part you train. It would behoove you and anyone else to closely consider your glute training, build a sound, comprehensive program and finally get the results your after.

The Importance of Glute Training

The gluteal muscle group is comprised of four main areas: gluteus maximus, gluteus minimus, gluteus medius and tensor fasciae latae. As one of the strongest muscle groups of the body the glutes possess crucial functions regarding hip extension and hip abduction among many others. This is important in virtually every multi-joint lower body exercise performed namely all squat variations, lunge variations, step-ups, jumps, bounds, all deadlift variations as well as a role as stabilizer while rowing, benching and several core exercises.

Glute-Building Program Review

It’s no surprise that you will need a well thought out plan to build, strengthen and shape your backside. Attention to detail and deterrence for the unnecessary are in order for you to build your very own glute program. Below are three separate programs for a better backside.


  • Program 1

    is performed once per week and includes many angles of attack. Since you will be training glutes directly only once every seven days you will need to include plenty of volume and variation.

  • Program 2

    is performed twice per week. With slightly fewer angles and volume you will be training a bit more frequently which will require you to pay close attention to recovery and training intensity.

  • Program 3

    is performed three times per week. With an even higher frequency volume will be reduced once more to compensate for recovery.

*You can perform these workouts either on their own day or on a lower body training split routine.


Nice Female Booty

The gluteal muscle group is comprised of four main areas: gluteus maximus, gluteus minimus, gluteus medius and tensor fasciae latae.

Which is Best for You?

Depending on your own training schedule and recovery practices you can either decide to tackle something that fits your current routine or start with Program 1 and gradually move up to Program 2 and 3 after a certain period of time. It’s up to you and how bad you want a stronger, shapelier booty.

Glute Program #1

Bodyweight Squats

“Every woman (and man – for different reasons) wants a head-turning backside. No, not a Kardashian-sized mass with its own weather system, but a nice round, attractive booty.”

Glute Program #2

*Perform on two separate days with at least two days of rest between.

Program 2

Day 1


Exercise


Sets


Rest

Circuit

:

Bodyweight squat

, Bodyweight Glute Bridge and Lateral Lunge

2 or 3 rounds of 10 reps each

Superset

:

Weighted Glute Bridge

3×10-12

60 after superset

Kettlebell Sumo Deadlift

3×10-12

60 after superset

Superset:

Front Foot Elevated Lunge

4×10-12

Dumbbell Romanian Deadlift

4×10-12

Program 2

Day 2


Exercise


Sets


Rest

Circuit

:

Bodyweight Squat

, Bodyweight Glute Bridge and

Lateral Lunge

2 or 3 rounds of 10 reps each

Superset:

Bodyweight Bulgarian Split Squat

3×10-12

60 after superset

Kettlebell Lateral Lunge

3×10-12

60 after superset

Superset:

Barbell Deadlift

4×10-12

60 after superset

Lying Leg Curl

4×10-12

60 after superset

Dumbbell Lunges

As one of the strongest muscle groups of the body the glutes possess crucial functions regarding hip extension and hip abduction among many others.

Glute Program #3

*Perform on three separate days with at least one day of rest between.

Program 3

Day 1


Exercise


Sets


Rest

Superset:

Bodyweight Squat

2 rounds of 12 reps

None

Reverse Lunge

2 rounds of 12 reps

None

Circuit

:

Lateral Lunge

,

Lying Leg Curl

and

Dumbbell Step-Up

3-4 x 12

60 after circuit

Program 3

Day 2


Exercise


Sets


Rest

Superset:

Bodyweight Squat

2 rounds of 12 reps

None

Reverse Lunge

2 rounds of 12 reps

None

Circuit

: Weighted Glute Bridge, Goblet Squat and 20-30 second

Plank

3-4 x 12

60 after circuit

Program 3

Day 3


Exercise


Sets


Rest

Superset:

Bodyweight Squat

2 rounds of 12 reps

None

Reverse Lunge

2 rounds of 12 reps

None

Circuit

: 20-30 second Alternating One-Leg Plank,

Walking Lunge

and

Dumbbell Romanian Deadlift

3-4×12

60 after circuit

The Better Booty Diet

Building a Great Butt
What is a great glute program without the proper diet? Below is a simple starter eating plan with plenty of option designed to build lean, calorie-burning muscle and reveal your new and improved backside. It is high in muscle-building protein, moderate in energy-infused complex carbs and has a good helping of healthy fats.

Calorie macronutrient breakdowns will vary slightly so after you try it on for size, reevaluate your progress and adjust where necessary. After 4-6 weeks you can either decrease calories by 250-300 or increase them 250-300 depending on your individual goal and progress.

Meal 1 (breakfast)

  • Option 1

    : 1 cup of Greek yogurt and 1 oz. of nuts

  • Option 2

    : 1 whole egg and 2 additional egg whites with spinach or other veggies, low-fat cheese and dash of salsa

  • Option 3

    : 1 or 2 slices of Ezekiel bread with 2 tbsp. of all-natural peanut butter
Meal 2 (optional mid-morning snack)

  • Option 1

    : Low-carb protein bar

  • Option 2

    : 2 hard-boiled eggs

  • Option 3

    : 1 cup of Greek yogurt and 1 oz. of nuts
Meal 3 (lunch)

  • Option 1

    : Salad with veggies and 4 oz. of chicken or turkey and 1 piece of fruit

  • Option 2

    : 3-4 oz. of lean ground meat mixed with ½ cup rice and small side salad

  • Option 3

    : 3-4 oz. of fish (tilapia, salmon or tuna) in wheat pita or soft wheat taco and veggies
Meal 4 (optional pre-workout)

  • Option 1

    : 1 scoop ofwhey protein

    mixed with water


  • Option 2

    : 1 cup of low-fat cottage cheese

  • Option 3

    : Nothing
Meal 5 (optional post-workout)

  • Option 1

    : 1 scoop of whey protein mixed with water

  • Option 2

    : Berries or other fruit option

  • Option 3

    : Nothing
Meal 6 (dinner)

  • Option 1

    : 3-4 oz. of fish, veggies and ½ cup rice

  • Option 2

    : 3-4 oz. chicken breast and ½ – 1 cup of sweet potato, small side salad

  • Option 3

    : 3-4 oz. Turkey or ground meat, ½ – 1 cup of quinoa, mixed veggies

Need Help To Shed Those Pounds YOU CAN DO IT IN  4 WEEKS!!! 

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The 4 Week Diet Review :- Brian Flatt’s Four Week Diet Details Revealed!

Does the 4 Week Diet work? Is Brian Flatt really a dietician and he created this program? Our In-depth ‘The 4 Week Diet review’ is here.Let’ss find out everything about this much-hyped fitness system which seems legit and working.

Are you tired of starving, taking up unhealthy diets, or spending countless hours in the gym? This 4 Week Diet Plan review could just be what you need. You probably have read or heard about different diet plans for weight loss in the past. Perhaps, you’re beginning to lose faith because of the many shams you have encountered before now. Trust me, I was once like you. One more try doesn’t hurt so much. It could just be what you need.

4 Week Diet Program
It was tough for me too. I had tried several other methods before. I had grown frustrated and hated my body more with each passing day. Nothing was working. The few times I thought I had lost some weight, it came back as soon as I stopped. So when I read about the Four Week Diet by Brian Flatt sometime ago, I was a little Skeptical. But with the much hype and talk about it on social media, plus the real testimonials I saw, I decided to give it a try.

Even though I followed the diet nonchalantly, I lost 16 pounds in under 28 days, and I’ve never looked back ever since. No extra supplement is required, no rigorous exercising, no starving and no pills. A whole lot of positive 4 Week Diet reviews are popping up in Google these days cause like me, the 4 Week Diet guide might just be the last diet plan you’ll ever try.


The 4 Week Diet Review – Brian Flatt’s Fitness Program Revealed!

The 4 Week Diet is a diet plan developed by Brian Flatt for people who wish to lose weight in a convenient, easy way. It is a PDF ebook containing 123 pages of tips for those who need to take out the extra weight around the midsection or anywhere else on the body. It is different from anything else you may have seen and used scientific methods to ensure that you stay safe while shedding off that extra weight.

The eBook promises that if you’re consistent with the 4 Week Diet PDF program, you’re sure to experience great results within 28 days. It is a foolproof system that activates all the 4 fat-burning hormones, such as ghrelin, insulin, cortisol, and adiponectin in your system to burn away all stubborn fat in every part of your body. Its metabolism-boosting function also stimulates your fat cells so that more of your hard-to-lose fat can be burned.

The

official website

‘s collection of 4 Week Diet Before and After pictures and videos should definitely be enough to convince you. You will see success stories that will inspire you and believe again that you can actually lose weight. Whether it’s a few pounds you intend to lose, or you’re looking to achieve the best shape anyone can ask for, this might just be what you need. Although exercising is not necessary when you use this product, you could take on some physical routines to speed up the weight loss process.

The 4 Week Diet PDF


Key Features of the 4 Week Diet Program

There are quite a number of features you will find when you get this Four Week Diet product. They include the different packages that come with the Book, such as;


  • Launch HandBook:

    This is more like a detailed overview. It introduces you to the 4 Week Diet guide, telling you how it works and explaining how your body works. The book comprehensively touches on the concept of diet plan and explains how your hormones affect your metabolism and limit your weight loss. As the name implies, this launch handbook launches you into a new and exciting world where you’re sure to experience amazing changes in your weight. It doesn’t stop there. The 4 Week Diet system book traces the root causes of why you’re overweight in the first place, scientifically explaining why people gain weight, why it’s hard for them to lose it, and what happens when they eventually do. It goes further to tell you how your fat storage can be stimulated and how to trigger fat burning hormones so that they can function in unison.

  • Diet Handbook:

    This handbook teaches you how to calculate body fat percentage and lean body mass. With this information, you will know how to customize the plan for effective fat loss. This book shows you what to eat when to eat, and how much to eat in a simple and easy way. The good thing is that you can do this with your regular groceries and do not need to buy already packaged weight loss foods. The Diet Handbook also contains a list showing you the foods you must avoid at all cost if you’re serious about losing weight. However, it doesn’t prevent you from enjoying amazing meals, as carefully selected for you in this book.

  • Activity HandBook:

    Although the focus of the 4 Week Diet by Brian Flatt is eating healthy foods and does not emphasize the need to exercise. However, if you’re extremely overweight, you might want to add some physical routine to your plan. This Activity HandBook is for you. The book contains easy and quick workout routines that can be done at home. You don’t even need to go to the gym. People do not even need to know what you’re doing until they begin to see a new you emerge. With only 15 minutes every day, you engage in several exercises that have been scientifically put together to help you burn as much fat at the shortest healthy time possible. One of the important point to come up with this positive 4 Week Diet review.

  • Motivation HandBook:

    This is also included in the diet program. Flatt believes that it is only when you can defeat weight gain in your mind that it can manifest on the outside. This 4 Week Diet Exercise program handbook is a great tool that seeks to transform your brain; the most crucial weight loss part of the body. It will help you train your mind to be prepared for the ride. We all know how easy it is to give up on a weight loss program, especially when we’ve done a lot in the past and simply expect results overnight. It is important that your mind is mastered in a way that it understands what your body is about to do. This understanding is necessary for mental readiness. It will help you stick to the plan and stay focused on the goal, instead of the process.

  • Hypnosis Audio:

    I know the word “hypnosis” scares some of you. It scared me too. But if you have come to the edge as I did, this is a very small price to pay. Besides, you should consider this the good kind of hypnosis. And you will never know if hypnosis can help weight loss if you don’t try it. The 4 Week Diet Hypnosis audio works on your mind to reduce your food cravings and gives you the right motivation to take only nutritious foods. Sounds easy right? Yes, it is. All you need to do is listen to an audio. The 4 Week Diet Routine by Brian Flatt contains this weight loss hypnosis audio for mental alertness and change. This change that it causes in your mindset pushes you to take the right nutritional decisions and do only the things that will support your weight loss plan.

  • Purely Scientific:

    The 4 Week Diet book contains a purely scientific formula to losing excess fat. It involves a combination of healthy foods that have been scientifically selected to help you lose weight. It does not require you to take supplements or drugs that are not medically safe. The risk of anorexia is also extremely eliminated because it is a safe diet plan that greatly considers your health.


→ Already decided?

Click Here to Get Your Copy of 4 Week Diet Guide

 

4 Week Diet Guide

Pros And Cons Of The 4 Week Diet Plan Reviewed!

 

This much-hyped weight loss system also has its advantages and disadvantages. I could say it has a lot of pros but a limited number of cons. Here it is.

Pros of Brian Flatt’s 4 Week Diet PDF

 

  • The 4 Week Diet program is very easy and simple to follow. It involves natural processes without the complications that usually follow such diet plans.
  • It is customized to suit specific individual needs. Even veggies can use this 4 Week diet review program because there is a plan for them as well.
  • The plan does not require rigorous exercises and routines. Even when you need this, there’s a simplified routine for you in the package.
  • This 4 Week Diet plan is not like the carrots and broccoli diet plans we have all around us. With this diet plan, you can have tasty meals that you enjoy and love.
  • Furthermore, the plan doesn’t leave you feeling exhausted and tired like most other plans do. You also have enough energy to do all the work you want to do.


4 Week Diet Book Review – Couple of Cons

  • The book is only available in PDF format. It is not available in hard copies, and this could be a challenge for a few people.
  • People with underlying health conditions or overweight should consult a doctor before starting this 4 Week Diet system.

4 Week Diet System


Main Advantages Of The 2 Week Diet System

With just the 4 Week Diet download, you can enjoy amazing benefits including;

  • Easily accessible and affordable meals, don’t have to spend a fortune on a weight loss program.
  • 60-days no questions asked money-back guaranty.
  • eBook itself is budget-friendly. One of the cheapest Diet Book that actually works.
  • Compiled by an actual nutritionist who is well-known and has put his wealth of experience into the book.


A Brief About the 4 Week Diet Creator – Brian Flatt

The 4 Week Diet guide was created and written by Brian Flatt, a renowned nutritionist, and trainer. The eBook is not just any fabrication. Flatt is actually an expert in the field, having amassed several years of experience. There is a good feeling of confidence anytime you buy or use a product that is made by an expert. It is the same feeling here. Just at the Sunny Southern California, you will find Flatt’s R.E.V. fitness company.
brian flatt 4 week diet system

Brian Flatt has reviewed several books and medical studies, over 500 within the last two decades. It is this wealth of experience that he pours into his work and It is the result of this experience that you get when you download the 4 Week Diet PDF. Flatt understands the impractical and rigorous nature of traditional weight loss programs and does so well to avoid them in this book.

Such things as rigorous exercises and calorie control, which are all but draining and frustrating do not reflect his passion to help people look as beautiful as they want to comfortably and safely. He adopts modern scientific methods, putting together lovely diets that help to enhance metabolic health. He partners with Dr. Michael Danzinger to ensure that people can always feel good about themselves. A genuine creator, a working program, and my personal experice are the reason behind this raving 4 Week Diet review.


Does the 4 Week Diet work?

The usefulness of this diet plan is evident in the statistics. Available data show that one-third of populations in America and Europe are overweight. Despite this frightening figure, there are only a few weight loss plans that truly work. The 4 Week Diet by Brian Flatt was introduced to fill a void and cater for the health needs of the enormous population who suffer from obesity.

More troubling is the fact that even the few that seem to work usually involve activities that are simply draining. Diets that make you want to visit the fridge and cupboard at night and exercises that begin to feel like military drills. This is why Flatt wrote the 4 Week Diet PDF book to provide a solution that is highly effective and safe, and yet highly enjoyable. The good thing about this plan is that you lose actual fat and not just body mass. This is why it is useful.


Does 4 Week Diet worth your Money?

All the features and facts of this book point to one thing- it is NOT a fraudulent offer. The 4 Week Diet foods are normal, regular foods we all know, but have been carefully put together in a way that they react better to your metabolism. The creator of the eBook is not just anyone, but a known nutritionist and weight loss expert. Also, I took my time to really investigate the 4 Week Diet testimonials and found out that they were real.

The 4 Week Diet results are also genuine and real. The eBook actually works and have been proven time and again. Thousands of people have benefited from the diet plan and much more are still benefitting. You should take advantage of it, right now!


The 4 Week Diet Price and How to Buy?

4 Week Diet guide is priced at $47, as its available in digital format, precisely PDF format, you can download it from the

official website

of the 4 Week Diet ebook by paying this amount through your card or PayPal. Beware of the links on Google saying ‘4 Week Diet free download’. This diet system is only available on their official site, and it’s not free. If you click on any of those links, there is a potential risk of losing your credit card and private information. Click below to buy the 4 Week Diet from their official website.


>>>

Click Here to Get the 4 Week Diet Program

<<<

The 4 Week Diet plan by Brian Flatt is an improved and proven method that has helped over 30,000 people lose weight. There is actually nothing to lose here. If for any reason, it doesn’t work, you can actually get your money back. It is almost like a free trial. This is, perhaps, the last weight loss method you’ll try because there won’t be a reason to try out another one. Hope our unbiased and comprehensive 4 Week Diet review was helpful.

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The 4 Week Diet