I have had the privilege to train lots of lovely ladies over the years and the most common request is WEIGHT LOSS, sometimes I am faced with a tiny size 6 frame who is pointing to her non existant body fat, who still wants to loose more weight! At that point I convince her it’s just a matter of toning up and staying fit.
However, I do get the very rare few that desperately want to put on some weight, especially muscle around their thighs and butt – I find this so refreshing …I love training those girls!
Here is how I help any woman who aspires to achieve the sexy goddess body of the likes of Jlo and Beyonce.
First: Eat Right, Drink Well
When you want to build muscle in all the right places you need to hydrate and feed your body so that it is fully nourished and ready to grow. If you don’t have enough water in your system, then you will suffer from low energy levels and might find it hard to motivate yourself to get to the gym. On the days you work out it’s important to drink more than 2.5 litres of water, and even when you don’t work up a sweat it’s still a good idea to drink close to 2 litres a day.
When it comes to what you should eat, the main aim should be to remove sugary and salty junk food. Then make sure to eat enough fresh vegetables, whole grains and fruit preferably choose Organic as Maya Petrova – Holistic Coach recommends.
Even if you have an image in your head of red meat and protein shakes as the only food to build strength, a healthy balance of nutritious food is actually the most sustainable way to get the curves you desire.
Second: Work It
Nobody ever got a big firm behind just by sitting on it all day long. Try these 4 moves and repeat 3 times, at home or in the gym:
1. Jumping Lunges – 10 times
Start in a lunge. Keeping your back straight, take a long step forward until your front knee is above your heel. Drop down and explode into a jump. While you are in the air, switch legs so that you land in a lunge on the other side of your body.
2. Plié Jumps – 10 times
Start with your back straight and your core tight. Have your feet slightly wider than shoulder width, and turn your feet outwards. Like a ballerina! Bend your knees into the plié, jump up and come back down into the plie position.
3. Pelvic Lifts – 10 times on each side
Start flat on your back. Bend your right knee and firmly place your foot in alignment with the knee of your straight leg. Lift the straight leg off the ground two to four inches, and press your hips off the ground using the foot that is planted on the floor to engage your inner thigh muscles.
4. Reverse-Squat Kicks – 10 times on each side
Start in a reverse lunge. Straighten your front leg and kick through with the one that was back out in the reverse lunge. Do not plant the foot at any time during the kick, only resting it when you are back at the start in the reverse lunge.