so im a 16 year old female, 139 pounds 5’8. im looking to lose a little bit of weight and im going to start working out in the mornings. im not sure what to put in but i would like to keep my glutes toned, work on my abs, im starting to form love handles so exercises for that, and some good cardio! i have an exercise ball, yoga videos, cardio videos, abs and toning videos, and a treadmill. also should i eat before or after? thanks so much 🙂
Definitely use the treadmill & the cardio videos for calorie loss. You should eat small things before and after. Moderation, and make sure it’s healthy. After you’ve burned the calorie fat stuff, then that’s when you wanna work on toning your abs. So they’re visible. haha! 🙂 I’m working on that. Before any of the routine, make sure you do a warm-up –> [[stretching, jogging in place, a few sit ups, etc.]] then after you finished the routine, make sure you do a cool-down –> [[jogging in place, drinking water, etc.]] Remember you can over work a muscle because it’s the Principle of Overload. If you work a muscle harder than it should be worked, it will get stronger. 🙂 So yeah. I really hope I helped! 😀
I’m 22 years old and active; by active I mean working out between 2 and 5 days a week. I am long and lean, weighing between 136 and 141lbs. Not bad, I admit. I have a great upper body look but my bum seems to be lacking no matter how many squats/lunges I do (and I usually do 10 sets of 10…so a good hundred). My bum gets a little more ample, but not significantly. I find the muscles on my lower back/upper glutes get worked more than anything and that’s not what I want! What I need is to work my lower bum region, right in the area that should be ROUND, not flat…I understand that my body type is longer and leaner and I shouldn’t expect to have a ‘badonka donk’ but is there anything else I could do? Am I not focusing on the right muscle group while I’m doing it? If anyone has any tips, it would be greatly appreciated. Oh, and just for further info, I’m a big stair master fan and, occasionally go for long distance run. I don’t want an upside down triangle bum. Help!
Use more heavy weights to develop muscle. The glutes are a large muscle group and can handle heavy weight and work volume. I recommend doing stiff leg deadlifts with as much weight as you can handle for 4 sets of 20. Use a weight that makes it difficult to perform the entire 20 reps. You should not be able to perform more than 20 reps with the weight you select: