Butt Workout Secrets by Fit Expert Series

Author:Fit Expert Series
Language: eng
Format: epub
Tags: butt workouts, butt exercises, thigh workout, thigh exercises, exercises for women, workouts for women, exercises for older women
Publisher: Andy Charalambous
Published: 2016-12-10T16:00:00+00:00

Don’t Lose Your Balance: Developing a Comprehensive Workout Approach

Toning up and getting definition in your legs and butt requires a combination of fat burning cardio work as well as muscle building resistance work.

A comprehensive approach will ensure you look proportioned, maintain proper posture and improve functional mobility. This means you need to work all of the muscle groups of the lower body so that one doesn’t dominate the others creating postural issues, inflexibility, mobility problems or injuries.

Although most of us think of cardio work as the primary way to burn fat (and increase respiratory endurance), resistance training builds lean muscle tissue which in turn enhances fat burning.

Lean muscle tissue requires more energy to sustain, so by increasing your lean muscle mass you are increasing your resting metabolic rate, meaning you burn more calories throughout the normal course of the day! Resistance training is a winner on two fronts: toned muscles and increased fat burn!

With respect to Butt and Thigh toning, there are two components to a “Balanced” workout program:

• A good mix of cardio and resistance training

• Symmetry across opposing muscle groups, motions and right/left sides:

1. The Cardio/Resistance Mix: How much cardio vs. resistance work you do depends on what you’re starting with.

For those who may be carrying extra pounds at the start, you’ll want to incorporate a good amount of fat burning cardio work into your routine to get a jump on these areas as well as overall body fitness.

Others, who may already feel slim enough (or close to it) but lack muscle tone, will want to have a greater focus on resistance training to build muscle definition. But even slim exercisers shouldn’t ignore the cardio!

I recommend a combination of cardio and resistance training for best results, regardless of current weight/tone.

For fat burning, the best cardio workouts are shorter duration interval workouts (about 20 to 60 minutes) involving several short bursts or sprints (of 20 to 60 seconds).

When running or biking outside: use hills, or other high intensity efforts, to increase your heart rate to the point where it becomes difficult to speak more than a few words at a time.

Follow these bursts with active recovery periods of about 1-2 minutes. “Active recovery” means you are still working, but you are working at a more moderate and steady level where you can breathe relatively easily and can speak in full sentences.

Running (outdoors or on a treadmill) with sprint and/or hill intervals, Cycling, Spin classes, Zumba and some Tabata routines are all great interval based cardio workouts that work the muscles of the hips, butt and thighs. With these exercises you’re not only getting your heart rate up and burning fat but you’re also strengthening and toning the desired muscles. As we’ll discuss in the next section, over time it’s important to alter your cardio workouts.

Resistance training (using body weight, resistance props like dumbbells, ankle weights, resistance tubing, or weight machines) is meant to strengthen and build muscle.

For toning and strengthening you should be doing a resistance level (weight) that

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