News: There was an error in podcast #162, it should be 21 minutes in length. It has been updated so be sure to get the full episode. I have a new site for All In One Workout dvds with plenty of video clips for you to check out! Find it at http://www.fitnessmakeover.com/video/dvd. You can order the dvds at Amazon.com while supplies last!
Tips to improve your glute training:
- See what ya got, reduce body fat if you must! Just like you can’t see a six-pack abs if they are covered by a layer of fat, you can’t notice the shape of your glutes if your body fat percent is too high.
- Avoid overdoing cardio and aerobic exercise. Your Glutes get shape from muscle development, and aerobic training compromises that. If you want the cardio effect or need to drop body fat, use super sets and low rest intervals with your weight training routine.
- Use a full range. This is especially true with exercises such as squats, lunges, and step-ups. You may have to reduce the weight to use a full range of motion but the results are worth it!
- Use resistance. Typical body weight exercises such as back extensions and glute-ham raises need resistance to develop the glutes.
- Use a variety of training methods and intensities. For example, tempo changes, high reps, low reps, do your best to work all your muscle fibers to their full development.
What's the best bed time snack for muscle? Protein, and more specifically, branched-chain amino acids (BCAAs)! A 2012 study published in the Journal of Medicine and Science in Sports and Exercise tested the effects of strength training late in the evening followed by a large protein intake on rates of muscle building and sleep quality. The subjects trained at 8:00 p.m., and at 11:30 p.m. they were given either a placebo or a protein drink containing 40 grams of protein. None of the participants had trouble going to sleep or staying asleep, and they all reported decent sleep quality. The authors found that a pre-bedtime protein serving (after strength training) triggers a dramatic increase in muscle synthesis. If you don't want a full protein shake before bedtime, BCAA supplementation at night is a great option!
Some helpful Apps for motivation, focus and goal setting! Have you downloaded the Fit Girls Apps yet? There are three of them:
- Motivate Me Now
- Fit Girl Guide
- Fitness Makeover
There are two other Apps that I really like (I am not affiliated with these but found them helpful):
- Unstuck -this app helps you break down what is keeping you from your goals. It helps you define the steps and actions you need to take.
- Smart Goals (Smart stands for: specific, measurable, attainable, relevant, time bound)-This app helps you organize your goals, outline them and keep you on track!
On a personal note:
|My special friend, Vicky!|
Get all the most recent episodes on iTunes or download this episode here: Fit165: Glute Training Part 1, Bed Time Snacks & Helpful Apps.