How to start a fitness blog (Step by step guide)

Jane Randall
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0
How to start a fitness blog (Step by step guide)

If you are an exercise enthusiast or a beginner who has just started your journey, starting a fitness blog is an excellent way to stay motivated, track your progress and share your secrets with the world. No matter who you are or how apt you may seem, anyone can start. But not everyone knows how to make a fitness blog a success.

If you want to help inspire people to exercise more, or connect with other people and share exercise tips, you should make sure you set up your site the right way and grow your followers organically.

Contents

Do you want to learn how to start a blog? get my tutorial step by step.

Gym-blog

I have prepared a step-by-step guide to help you do exactly that, follow these rules below and you will be on your way to victory.

Decide on its content

When starting a fitness blog, the first step is to find your specialty or a niche: are you an enthusiastic athlete or a bodybuilder? Maybe you enjoy yoga or find short exercise routines to fit a tight schedule.

The types of exercises you will undertake and the trainings you share will naturally attract a certain type of reader. Understanding your market niche and learning how to communicate this with the world will help your blog stand out from the rest.

A good test is to try to explain it yourself in a sentence. If you can not summarize who you are and what your blog is about in a concise way, then it will be difficult for your readers to understand that you can confuse them.

We go with a name

Once you have a great idea for your blog, you must create a title and a domain name. Your title should be memorable, attractive and appealing to readers.

Try to make it relevant to you or to the type of physical activities you enjoy, giving readers an idea of the content of your blog and if it is relevant to them.

It can be hard to find a catchy name; Creating a mind map and experimenting with wordplay and alliteration is a good way to make your creativity flow and think of something that will hold. If you’re struggling, why not take a look at my complete guide on how to create a blog name?

With a great blog name in the bag, you must set up your own domain to make your blog look more professional. This does not have to be expensive, domains are available for a small monthly subscription, here is a special discount for you.

Start your site

Do you want to know how to start a fitness blog that looks professional, without being an HTML assistant? You can do it easily thanks to excellent host sites like WordPress.

With easy-to-use features and functions, as well as customizable designs and themes, I would recommend WordPress as a platform to host your blog.

You can choose from a wide range of paid and free themes available online, as well as a variety of different add-ons that will add additional functionality to your blogs, such as subscription forms to newsletters, improved analysis and SEO.

Plan your content

With your site ready and ready, now you can move on to the fun part: blogging! When explaining how to start a health and fitness blog, one of my best tips is to create a content timeline.

A broad plan of what you are going to blog about and when you will make sure that your site has new and regular content and that you allow yourself in advance to find interesting and original ideas.

Interesting: The 155 most interesting and strange facts (that will surprise you)

The frequency with which you post depends on you and may depend on how often you exercise.

If you are not sure how often you should update your blog, first think about your other time commitments and be careful not to overload yourself; Second, why not check out other successful fitness blogs and see how often they load new content.

Sometimes, less is more and taking the time to plan better and the most interesting publications will attract more viewers than publications every day.

Gain Followers

Now that you know how to start a fitness blog with an excellent site and interesting content, you must tell the world about it and attract traffic to your site.

WordPress plugins are an excellent way to know which of your publications works better than others, so be sure to analyze your data and learn what you need to improve.

Social networking sites are also a great way to shout about your new endeavor.

Set up pages with links to your blog and try to encourage as many people as possible to share your page and help spread the word, getting traffic from social media is a must, you can use Pinterest, Facebook, etc, or you can get a little help setting all up once you are fit to go, I found this guy on Fiverr very useful and honest, you can give it a look click here.

Sending a weekly or monthly newsletter to your subscribers is also an excellent way to keep people engaged with your site, notifying them of new content and the highlights of their latest publications.

Earn money If you continue to increase your readership and followers, it is likely that you can also start making money with your blog. With relatively low operating costs, blogs can be very lucrative.

Don’t forget my number one recommendation for losing weight, you must try this Free weight loss kickstart, see you soon.

Lean Belly Best Review

Jane Randall
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0
Lean Belly Best Review

Lean Belly Breakthrough is considered the easiest and most effective weight loss program that can help you lose one pound per day.

Contents

But does this program really work as it says?

This Lean Belly Breakthrough review will try to uncover the truth behind this program.

Being overweight is never an easy thing. No, this not only refers to the excess weight of 5 to 10 pounds more than your target weight.

Instead, this refers to those extra kilos of pure unwanted fat that can cause your belly to swell and weaken your entire body.

You probably are not overweight in the past. However, you could have had a difficult time when you lost control of your diet, and when you reach the balance, it became the most horrible day of your life.

His story could have been different from this one, and his goal is to burn even more pounds. Whatever your reason for wanting to lose weight, this does not matter.

The most important thing here is that there is now a very successful weight loss program that can help you get in shape and regain the energy you lost. Of course, this is something that you will love.

Must read: Boiled Egg Diet: Lose 20 pounds in just 2 weeks

More and more users are buying Bruce Krahn’s program called Lean Belly Breakthrough. If you are a man or a woman, you can always get the help you need from the program, not to mention that it is also very easy to understand and follow.

If you want to know if this will work for you, continue reading this review of Lean Belly Breakthrough to learn more about the important features and highlights of this extraordinary program.

• Lean Belly Breakthrough Overview

Who is Bruce Kahn and Why Should You Listen to Him?

Lean Belly Breakthrough is a creation of Bruce Krahn, a Canadian personal trainer who helps men and women lose fat, gain muscle and experience greater flexibility. Bruce likes to help and guide other people to reach their goals in weight loss.

One of Bruce’s most notable achievements is the fact that he successfully trained more than 100 clients to achieve ideal weight, including celebrities such as Criss Angel and Nelly Furtado.

In addition, he also appeared in several magazines and television programs, such as Men’s Exercise, Best Health, Toronto Star, and much more.

Bruce has been working as a personal trainer since the beginning of his adult career. It is the reason why he is the author of several body transformation and weight loss books.

In addition to his fruitful career, he is also the proud father of two adorable twins. All of Bruce’s experiences and accomplishments earned him the reputation of being a trusted name in the field of body transformation and weight loss

Lean Belly Breakthrough Overview

Lean Belly Breakthrough is a diet and weight loss program available in e-book format. This has been very famous recently due to all the claims of the users about being successful with the use of the program.

This e-book promises to help people achieve a flatter belly through simple steps, such as a guide to emergency fat loss and fusion rituals. Bruce says the program can help you lose significant weight safely, effectively and quickly.

The Lean Belly Breakthrough program is specially designed to help those who have already realized that it is problematic and challenging to be overweight, not to mention that this is also bad for your health. Bruce says over and over that being overweight and obese can put you at risk for diabetes, heart disease and other forms of health problems.

It is said that Lean Belly Breakthrough is the best solution. By following all the guides that you can find in the program, you can melt all that unwanted fat without having to starve yourself with a strict diet or spend time in a rigorous exercise routine.

This is without mentioning that it will not suffer any side effects since the program does not depend on the use of pharmaceutical drugs. It means that this program focuses mainly on the most natural things and methods.

The author of the program states that people who adhere to Lean Belly Breakthrough religiously can see the remarkable significant result of being able to lose 1 pound of abdominal fat every day with only 2 minutes of work daily.

In addition to getting a flatter belly, Bruce also states that his e-book can even help reverse the symptoms of diabetes, prevent aging, reduce the risks of heart disease, improve skin health and reverse the symptoms of arthritis.

It is ideal for people who do not want to waste time torturing diet routines, hectic workouts, expensive gym memberships, prescription medications and other inconvenient and expensive methods.

As stated earlier, Lean Bell Breakthrough only focuses on the use of natural ingredients combined with various body movements.
What makes it even better is that you can do everything right in the comfort of your home.

This is probably the reason why the program has already managed to help more than 100,000 people overcome the root cause not only of their abdominal fat but also of other health problems.

Significant Takeaways from Lean Belly Breakthrough

Bruce Krahn made Lean Body Breakthrough for men and women over 40 who would like to eliminate abdominal fat without the need to follow restrictive diets, intense exercise, dangerous supplements and tasteless meals.

In the program, Bruce shared some herbs, 5 easy body movements and several foods that can help him lose a pound a day.

In addition, Bruce also shared Dr. Heinrick’s formula that helps break down fat and protect the body from different health conditions, such as heart attack, high blood pressure, diabetes and more.

This 5-minute ritual by Dr. Heinrick points to internal irritation, which is said to be the main cause of weight loss.

Below are some of the biggest takeaways you can get from the program:

o List of foods together with proper eating schedule which can make you lose a pound a day
o Complete list of signs of a fatal heart attack
o Foods which can trigger heart attack
o List of potent spices, herbs, and balance which can balance hormones and stop your body from storing unwanted fat
o 5-minute movement which will boost metabolism and put your body back to the right shape
o 60-Second Belly Fat Shred which can make you eliminate 3 inches from the wait in a matter of 3 weeks
o Complete Tracking sheet to help you keep tabs on your progress
o Food great for people suffering from high blood glucose and other conditions

Expected Results from Lean Belly Breakthrough

Bruce showed several real stories of people who achieved success using the program. The program is made in such a way that you will lose unwanted weight.

You can also see many before and after photos of men and women who were able to lose weight from 30 pounds to 59 pounds.

Lean Belly Breakthrough is made to facilitate the monitoring of those people who suffer from health problems. Many of you know that unwanted weight is often the cause of numerous health problems, such as high blood pressure, heart disease, liver problems, diabetes and more.

The good news is that you can keep all these health conditions at bay once you start losing weight.

Although Bruce says the program is not a quick fix, many clients showed that they managed to lose weight in just one week of program use.

Who Can Benefit from Lean Belly Breakthrough

Keep in mind that Lean Belly Breakthrough is not a one-size-fits-all solution, nor is it a miraculous method. The program will never work for people with less than 10 pounds to shed since the program has been specially designed for overweight men and women over 35 years of age.

Obviously, this will not work for those who only buy the program and do nothing at all.

The program also comes with a 60-day money back guarantee. This can work for people who are ready and determined to make a change in their lives and are looking for something they can easily understand and follow.

The Bottom Line

If you feel that your health is continuously going down the drain, your body has weakened, you feel tired and frustrated often due to your excess weight, or your body is no longer in shape, then, the Lean Belly Breakthrough program is exactly What do you need?

This program claims that will teach you everything you need to know about proper eating patterns and, before you know it, you can regain the confidence you lost due to your obesity or your overweight.

And if you are very serious about losing weight, you must try now, nothing to lose, and all the world to gain.

If you found this post, do not forget to like and share. The buttons are right below:

10 All Time Best-Selling Fitness Must Read Books

Jane Randall
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10 All Time Best-Selling Fitness Must Read Books

Welcome to the awesome list

The burn the fat – feed the muscle from Tom Venuto

A sensible plan that has been tried and tested by more than 300,000 people in 154 countries.

Whether you want to shed 10 pounds or 100, whether you want to build muscle or simply look more toned, this book is the original “Bible of fitness” that shows you how to get permanent results in a safe, healthy and natural way.

Do you want to shed fat and sculpt a new body shape at the same time?

Do you want a program without tricks, advertising or quick solutions?

Do you want a program to work correctly, no matter how old you are or the type of way you are now?

For twenty-five years, industry veteran and successful author Tom Venuto has forged a reputation as one of the most respected fat loss experts in the world.

In Burn the Fat, Feed the Muscle, known to fans as “the bible of fat loss,” Tom reveals the secrets of transforming the body of the world’s thinnest people.

This is not a diet and it is not just a weight loss program; This is a revolutionary system to change your life and make you slimmer, stronger, fitter and healthier with the latest discoveries in exercise and science of nutrition.

Inside, you will discover:

– The simple but powerful LEAN formula, which reveals the four crucial elements of the successful transformation of the body.

– The New Body 28 (TNB-28): a four-week training plan for sculpting lean muscle, plus a perfect start-up training for beginners

– A lifestyle program that is more flexible and easier than ever to follow, even if you are busy, have dietary restrictions or have never worked before.

– The motivation strategies that are required to continue with your plan.

Burn the Fat, Feed the Muscle is not about being as torn as a fitness model or becoming a bodybuilder like Tom did (unless you want to); it’s about using your secrets to achieve your own personal goals. Surely you will call it your fitness bible for many more years.

Top 1.000 calories workout (fast right now)

Jane Randall
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2
Top 1.000 calories workout (fast right now)

Contents

1.000 calories workout:

Here our goal is to provide everything you need for highly effective training in a format that uses so many different types of training that, although the training is long, it is impossible to get bored.

fter a rapid cardio warm-up, we went to a HIIT routine, followed by a full session of abs, obliques and lower back, after a total body strength exercise, ending with cooling and stretching.

You do not leave any muscle groups without working and all you need is a set of weights: even if you do not have a set of weights, this is still a big challenge with just your body weight.

We did something in this 1000-calorie exercise that we had never done before.

We did the routine together so that one of us could show the advanced version of each exercise, while the other goes through the routine making a low impact version of everything that is more pleasing for the athlete of immediate level or for those who need less jarring impact on the joints.

Choose your level of difficulty, and move forward and backward between the two levels if you need to make it specifically challenging for you specifically.

Remember to push yourself, but listen to your body and feel free to stop and take additional breaks when you really need them.

Sometimes even stopping for a few seconds can give you the extra energy you need to advance to the end of an active interval. If your form begins to suffer, take a quick rest before jumping back; During the whole routine, but especially during strength training, good form is important.

6 Minute Cardio Warm Up – 30 Seconds Each


Side Step Pulls
High Knee Pulls
Crossover Toe Touch
Toe Touch Swing
Other Side
Walkdowns
Squats
Alternating Lunges
Boxer Shuffle
Butt Kickers
Switchfoot Jumps
Jumping Jacks

HIIT Workout – Groups of 2 exercises; 20 On, 10 Off x2, twice for a total of roughly 4 minutes per group (AA BB, AA BB format)

1 3 Squat Jacks + Jump
2 Plank Jack Knee (1 plank jack 1 knee, alt)

1 3,2,1 Jumping Lunge
2 Burpees

1 Ski/Sumo Jump Squat
2 Toe Touch Getups

1 Side Squat Pops
2 Surfer Burpee

Water Break

1 High Knee Drops
2 Tricep Dip Kicks

1 Jump Squat + Front Kicks
2 Stutter Jacks

1 Superhero Push Ups
2 Star Jumps

1 Up & Out Jacks
2 Pop Squats

Water Break

Related: How to do squats correctly for bigger buttocks [Bigger Bum activation techniques]

10 Minute Abs and Obliques Workout – 50 Seconds Each


Single Jackknife Crunch
Swimmers
Bicycle Crunches
Heel Taps
Russian Twist
Back Bow Pulls
Plank Steps
Toe Touch Pulses
Side Hip Raises
Other Side

1 Minute Jogging in Place

Total Body Strength Training – 10 Reps in an ABAB format

1 Squat + Overhead Press
2 Pullover Bridge + Kicks

3 Deadlift Fly
4 Chest Press Leg Drops

5 Lunge + Curl
6 Ski Squat Row + Tricep

7 Calf Raise + Ventral Raises
8 Side Lunge + Lateral Raises

Cool Down & Stretch

Does this training really burn 1000 calories?

Some people will burn more than 1000 calories, and some will burn less. As you can see in the video, there is a wide range given by the estimated caloric burn.

The expense depends on a series of variables; This is how we arrived at our calorie burn estimates.

We advise not to obsess about exactly how much you burned during a given session; the exact numbers are much less important than the fact that you are exercising and making yourself fitter, stronger and healthier.

Use a large number of variables to obtain “Burn calories” estimates for each Fitness Blender workout. In this video and article, we give you a summary of the factors we consider to create these figures, which we hope will help you determine where in our ranges you might fall.

How Fitness Blender calculates calories burned

Here are some of the most influential factors that we consider that give our calorie burning range.

Body weight:

Our ranges of calories burned generally reflect the burning of calories of someone weighing between 110 and 200 pounds.

Heavier people will consume more calories than people who are lighter. If you are lighter than 110, you can burn lower than our estimated range; heavier than 200 and can burn higher than our estimated range.

Duration of training:

the amount of time devoted to exercise is an important variable in the burning of calories.

In addition, longer workouts can create more than one metabolic alteration (depending on the intensity and type of training) from which the body will need to be adjusted later (which means it can have a slow return to its normal rate of expenditure).

Type of training:

The more intense the type of training, the greater the burn. HIIT, weight training, cardio, weightlifting and circuit training or supersets tend to have the highest calorie burn during a real workout session.

Muscle groups used:

in general, the larger the muscle group centered, the greater the expense.

Additional resistance/amount of weight that rises – If there are weights, a person who is lifting slightly will burn fewer calories; someone who gets up enough to challenge himself (always related to individual strength) will burn more.

Initial fitness level:

Being new to training will make it less efficient, which can actually mean more burning of calories, on the other hand, if you are more fit, you may try harder and burn more calories.

Efficiency in the type of training:

If you are a professional in something, you can actually burn fewer calories by doing it.

This is just one of the reasons why it is important to change training often and incorporate many types of training.

Effort/performance of the exerciser:

press harder, burn more calories; Drag your feet through your training and burn less.

Sex:

Men tend to burn more calories due to their typically higher muscle content, in combination with a generally higher weight (see above).

Age:

As we get older, muscle content tends to decrease, which will result in less expense during a workout. That is just one of the reasons why strength training is so important.

Muscle content:

Muscle content influences the expense by increasing the overall energy and intensity performance.

Height:

Longer levers require more effort (ie, calories) to manipulate.

These are just one example of the many, many variables that influence an individual’s spending during a workout.

Remember that these are estimates

We give ranges, instead of exact numbers, for a reason. We are not launching this as an exact science; Keep in mind that these are only estimates, intended to give you a vague idea of the amount of energy you are spending.

Each person’s body will vary greatly in the way it burns energy, and the exact amount of calories you have burned is less important than the fact that you have completed a workout.

That said, we estimate that 90% (or more) of the population will fall within our estimated calorie burn range.

It’s not just calories burned

Exercising is much more than just calories burned, and even from a technical point of view; Different types of workouts and types of training are much more important than your nominal value calorie estimates.

Consider the post-combustion of training types like HIIT, the benefits of Pilates flexibility and yoga workouts, the advantage of long-term muscle building strength training, and so on.

It’s not exactly how many calories you’re burning during a workout, and more about the fact that you’re actually exercising regularly, so try not to get obsessed with the exact numbers.

And if you are very serious about losing weight, you must try now, nothing to lose, and all the world to gain.

If you found this post, do not forget to like and share. The buttons are right below:

Boiled Egg Diet: Lose 20 pounds in just 2 weeks

Jane Randall
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0
Boiled Egg Diet: Lose 20 pounds in just 2 weeks

The boiled egg diet, the ultimate guide

Contents


Lose 20 pounds in just 2 weeks. (The ultimate guide)

If you want to get results quickly, the boiled egg diet is the ideal one. Contrary to what many people may

Few eggs are used in this diet. In addition, many vegetables and citrus fruits are included, which makes it a balanced menu. Diet helps increase metabolism and burn fat without the annoying feeling of hunger.

It is very important that not only during the diet, but always drink plenty of water. Because the water hydrates the body and nourishes the cells for the purification of toxins. You can drink at least 8 glasses of water a day or even more. This may seem like a large amount of liquid at first, but soon you will get used to it. When you often ask yourself: Do I want to eat something, but I do not know what? This is because your body is probably very dehydrated and you will only need to drink more water. Therefore, you should drink enough water every day to stay fit and eliminate overweight. In addition, if you consume water constantly you will learn to distinguish between feeling thirsty or hungry, which will help you to eat balancedly.

The rules for egg diet are simple. As with any balanced diet, eating “junk food” is not allowed, such as: hamburgers, sweets, etc. It is necessary to limit the consumption of sugar and salt. Also, avoid consuming sodas and alcohol.

Must read: Egg diet plan

Related: 25 fat burning tips you will not regret

Mix: The 155 most interesting and strange facts (that will surprise you)

It should also be noted that people who make the cooked egg diet to lose up to 11 kg in 2 weeks after should be able to maintain their optimal weight without any problem.

Of course, like many other diets, it is vital that you stay hydrated. This means that it is vital to drink eight to ten glasses of water every day.

Contents

Remember the following:
Junk food must be eliminated.
Reduce the amount of salt used or change to sea salt.
Sugary drinks or alcohol should be avoided, especially processed sugars
What is the diet of the boiled egg to lose 11 kilos in 14 days?
The egg diet is a diet low in carbohydrates, low in calories, but heavy in proteins. It is designed to help weight loss without sacrificing the protein needed to build muscles.

As its name suggests, it emphasizes the consumption of eggs as the main source of protein.

Boiled egg diet printable version

[tasty-recipe id=”4659″]

Rules for the boiled egg diet

These are the main rules of the egg diet:
1. Eggs are the primary source of fat and protein.
2. 1 tablespoon of butter used per egg consumed.
3. Eat at least one egg at the latest 30 minutes after waking up.
4. Egg meals should ideally be eaten every 3 hours, but no more than every 5 hours.
5. Follow this schedule even if you are not hungry, however, you only have 1 egg when that happens.
6. Cheese is allowed up to an ounce per egg. (Only real cheese)
7. A minimum of half a dozen eggs should be consumed daily.
8. Eggs will be grazed local eggs loaded with healthy omega-3 fats and vitamin D.
9. Egg consumption will cease three hours before bedtime
10. Dietary soda will allow up to 3 cans daily with a goal of 1 or less.

Must read: Is the egg diet effective? lose weigh safely

Related: Why hard-boiled eggs are good for losing weight?1

Benefits of the hard-boiled egg diet

Hard-boiled eggs are rich in protein and a good source of a number of nutrients that promote health. A large hard-boiled egg has 78 calories, 6 grams of protein and 5 grams of total fat.

The same large egg also meets more than 20 percent of the daily value of selenium. The egg is also a source of vitamins A (1) and D (2), many of the B vitamins (3), choline, phosphorus and zinc. Benefits and properties of hard-boiled egg

Even though hard-boiled eggs have benefits to help you lose those unwanted pounds. Weight loss requires that you consume fewer calories than your body needs. To lose 1 kilo of fat a week, you need to eat 500 calories less than your usual consumption.

For example, if you normally eat 2,500 calories a day, to lose weight you need to limit your daily intake to 2,000 calories, including the calories that come from the eggs.

The cooked egg whites are low in calories, since each contains 17 calories. Low-calorie foods can help you lose weight, but eating fewer calories is dangerous.

Related: Boiled egg diet: How many eggs should you eat in a day?

Side effects of the egg diet


The most common unwanted side effect of the egg diet is the lack of energy that many people will feel from the depletion of carbohydrates, this makes it difficult to exercise. The most common unwanted side effect of the egg diet is lack of energy

Suddenly switching to a diet high in protein, low in carbohydrates can also be difficult for the digestive system to adapt. You may experience nausea, constipation, flatulence and bad breath as a result.

Because this type of diet is not sustainable, many people return to old eating habits as soon as they have finished it. You are likely to gain weight again, this can lead to the yo-yo diet, which is not healthy.

Must read: Top 50 Weight Watchers Recipes For Weight Loss

Precautions with boiled or hard eggs

Hard-boiled eggs are high in cholesterol, with 186 milligrams in a large egg, with the egg yolk. Cholesterol in food does not have as much impact on the body as I previously thought, and it is fine for healthy people to eat hard-boiled eggs regularly
However, if you have a history of high cholesterol, heart disease or diabetes, check with your doctor before you start eating eggs every day to lose weight.

For those with these conditions, it is generally recommended to limit the intake of egg yolks to no more than three per week.

Recommended foods

Eggs, lean proteins, low carbohydrate vegetables, grapefruit, oranges, limited fruits and zero-calorie beverages.

Lean protein includes:
Eggs
Chicken
Fish
Fruits and vegetables that you can eat include:
Grapefruit
Broccoli
Asparagus
Zucchini
Mushrooms
Spinach

Boiled eggs diet menu for the next 2 weeks

WEEK 1

Monday
Breakfast: 2 boiled eggs and 1 citrus fruit.
Lunch: Fruit and 2 slices of wholemeal bread.
Dinner: Cooked chicken and large salad.

Tuesday
Breakfast: 2 boiled eggs and 1 citrus fruit.
Lunch: Cooked chicken and green salad.
Dinner: 2 eggs, vegetable salad and 1 orange.

Wednesday
Breakfast: 2 boiled eggs and 1 citrus fruit.
Lunch: Low fat cheese, 1 tomato and 1 slice of wholemeal bread.
Dinner: Cooked chicken and large salad.

Thursday
Breakfast: 2 boiled eggs and 1 citrus fruit.
Lunch: Fruit
Dinner: Steamed chicken and large salad.

Friday
Breakfast: 2 boiled eggs and 1 citrus fruit.
Lunch: 2 eggs and steamed vegetables.
Dinner: Grilled fish and large salad.

Saturday
Breakfast: 2 boiled eggs and 1 citrus fruit.
Lunch: Fruit
Dinner: Steamed chicken and large salad.

Sunday
Breakfast: 2 boiled eggs and 1 citrus fruit.
Lunch: Chicken with steamed vegetables and tomato salad.
Dinner: Steamed vegetables.

WEEK 2

Monday
Breakfast: 2 boiled eggs and 1 citrus fruit.
Lunch: Chicken and large salad.
Dinner: 2 eggs, salad and 1 orange.

Tuesday
Breakfast: 2 boiled eggs and 1 citrus fruit.
Lunch: 2 eggs and steamed vegetables.
Dinner: Grilled fish and large salad.

Wednesday
Breakfast: 2 boiled eggs and 1 citrus fruit.
Lunch: Cooked chicken and large salad.
Dinner: 2 eggs, vegetable salad and 1 orange.

Thursday
Breakfast: 2 boiled eggs and 1 citrus fruit.
Lunch: 2 eggs, low-fat cheese and steamed vegetables.
Dinner: Steamed chicken and large salad.

Friday
Breakfast: 2 boiled eggs and 1 citrus fruit.
Lunch: Tuna salad.
Dinner: 2 eggs and large salad.

Saturday
Breakfast: 2 boiled eggs and 1 citrus fruit.
Lunch: Cooked chicken and large salad.
Dinner: Fruits.

Sunday
Breakfast: 2 boiled eggs and 1 citrus fruit.
Lunch: steamed chicken and also steamed vegetables.
Dinner: Same as lunch.

As you can see, the boiled egg diet is a low carb diet, so do not forget to consult a doctor before starting. The menu is very simple and you will not have problems carrying it out. For best results, you should exercise at least 30 minutes a day.

Check this too: Is the boiled egg diet healthy for you?

If you found this post, do not forget to like and share. The buttons are right below:

And if you are very serious about losing weight, you must start now, nothing to lose, and all the world to gain.

BONUS:

Hard Boiled Egg Diet

What it is.

The boiled egg diet is a quick weight loss diet that is becoming increasingly popular around the world, and everyone loves it for one reason: it’s easy to follow, budget-friendly, and doesn’t leave you hungry all the time (like many other diets).

How does it work?

The diet is simple: you stick to lean proteins and try to cut calories. That means you eat lots of eggs, chicken, turkey, and lean fish as your protein source – boiled eggs for breakfast and eggs or other forms of protein for lunch and dinner. Along the way, you can eat low carb fruits and vegetables, such as these:

Broccoli
Cauliflower
Mushrooms
Carrots
Apples
Greens
Citrus fruits

The Hard Boiled Egg diet not only focuses on providing your body with positive proteins, fruits and vegetables, but also aims to reduce calories. To achieve this, you need to reduce processed and fried foods, sugar, salt, fatty meats and alcohol. (Extra Perk: With this type of change, most people find they have so much more energy throughout the day!)

Calorie Counting 101: How to count calories to lose weight.

Is it good for you?

As with all diets, there are pros and cons to dieting with boiled eggs. Eggs are high in nutritional value – they are high in protein, low in fat, high in vitamins and minerals (vitamin B-12, vitamin D, vitamin A, vitamin B-6, iron, calcium and magnesium) and low in calories. If you are concerned about cholesterol, don’t be; a recent study shows that eating 1-3 eggs a day increases HDL (“good”) cholesterol and lowers blood pressure, and does not change LDL (“bad”) cholesterol levels. The cholesterol found in eggs actually increases the body’s ability to maintain high HDL levels (read more about eggs and heart health in our blog “Fueling Fitness with Protein” here). In addition, avoiding junk food in general is an important and health-promoting factor of the Boiled Egg Diet, along with incorporating more fruits and vegetables into your daily diet. These general habits are beneficial when you start practicing them for quality living overall.

One main concern that some have with this diet is the fact that it is a short term way that many use to lose weight quickly. Some have lost 20 pounds in 2 weeks using this plan. The most important thing is to talk to your doctor beforehand and avoid going to extremes with your diet plan. We recommend that you tailor this diet to your personal lifestyle and incorporate it into your current diet to create sustainable healthy eating habits – so you can lose weight in a healthy way and keep the weight off.

Lose 24 pounds in just 14 days – boiled egg diet 2 week plan

The promise
These days, when even instant cereal isn’t fast enough, we want to lose weight now, not later. And who could argue with losing the weight of a large laptop in just one long weekend? The 3-Day Diet promises to do just that.
If you’re struggling with the scale and tempted to give it a try, here are the details you need to know.
The diet, which is aimed at people who want to lose a lot of weight, claims that you will lose up to 10 pounds if you follow it for three days.
The meal plan consists of three breakfast dishes, one lunch and one “dinner” – if you consider a cup of tuna or two hot dogs plus sides of fruit and vegetables as dinner.
One website marketing the diet claims it is “chemically and enzymatically balanced,” although that statement is not explained or supported.
One thing is clear: You won’t eat much. On Day 1, you’ll only get 870 calories. Days 2 and 3 are not much different.
What you can and cannot eat
For three days, you will eat extremely simple meals consisting of foods you may already have in your kitchen.
For example, breakfast on Day 1 consists of black coffee or water, half a grapefruit, and a slice of toast with a tablespoon of peanut butter. Lunch consists of half a cup of tuna, another slice of toast, and another cup of black coffee (or tea or water).
If you are looking for variety or culinary thrills, you won’t find them here.
Lunch on Day 2, for example, is just a cup of cottage cheese and some saltine crackers. Sauces, dressings and even condiments are not on the list. However, if you have a sweet tooth, you’ll be happy to know that vanilla ice cream is on the menu every day.
Effort level: Low
The biggest effort you will make during the diet will be to stop yourself from reaching for more food.
Limitations: The meal plan is what it is, leaving no room for different palates or food preferences, although some websites say you can swap tuna for cottage cheese and vice versa.
Cooking and shopping: This diet is about as low-effort as you can get, unless you have meals delivered to your home. The only cooking involved is steaming the vegetables, unless you want to eat them raw (both are possible).
Packaged foods or meals? No.
In-person meetings? No.
Exercise: is frowned upon because, as one website says, “you won’t feel very energetic” while on this diet.
Does the diet allow restrictions or preferences?
Vegetarians and vegans: this menu is not suitable for vegetarians or vegans. It is also not low in salt, carbohydrates or fat – just low in calories.

Ultimate 10-week no-gym workout plan that can help reduce fat

Jane Randall
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0
Ultimate 10-week no-gym workout plan that can help reduce fat

Contents

A slim body, excellent health, self-confidence, those factors that attract modern women,.

Unfortunately, the pace of city life does not always have a beneficial effect on our form.

There is a lot to do at work and at home, but there is little time left for you, that´s why we present you the 10-week no-gym workout plan.

Recently, more and more people are interested in the possibility of practicing sports at home, so the search on the Internet “beginner fitness at home” is especially relevant.

Fortunately, with the help of women, the Internet arrives, which gives us the opportunity to read different articles and find the most effective exercises.

Today I’m going to show you a simple training that can help create the new body in 10 weeks. All you need is the desire to change and some free time.

1.- Squats:

– Stand with your feet separated at the hips. Your toes should point forward or only slightly outward.

– Cross your arms in front of your body, place your hands behind your head (the prisoner’s squat) or on the sides of your head.

– Keep your weight on your heels and bend your knees while lowering your hips towards the floor as if you were sitting on a chair.


– Keep your back straight at all times.


– Continue until you feel a slight stretch in your quadriceps. Pause for a count of one. Do not allow your knees to extend beyond the level of your toes.


– Return to the starting position by pushing down through the heels and extending the hips forward until you are straight. Repeat.


2.- Push-ups:



– Stand on four legs on a mat.


– Place your hands in front of you and shoulder width apart.


– Now take your hands to the center until the tips of the index fingers and the tips of your thumbs touch.


This creates a diamond shape between your hands. Your elbows and wrists should be in line with your chest.


– With the fingers forward, raise the knees so that the body forms a straight line and only the hands and feet touch the ground.


– Keep your pelvis straight and abs engaged and aim to keep your back straight throughout the movement.


– Bend the elbows and lower the body towards the floor, with the objective of touching the chest with the upper part of the hands. Pause briefly


– Return to the starting position by extending the elbows and lifting your body off the floor again.


3.- Jumping Jacks:



– Stand with your feet together, arms fully extended with your hands at your sides.


This is the starting position.


– Bend the knees slightly, then straighten and push through the tips of the feet while stretching the knees to jump extending the legs more than the width of the hips.


– In doing so, raise both arms up and up in a gentle arc until your hands are above your head.


– When you return to the ground, join the feet and the hands return to the sides with the arms completely extended. – Continue without pause for the amount of time or repetitions desired.


4.- Crunches:



– Lie on your back with your feet flat on the floor, with your knees bent at 90 degrees.


Alternatively, you can place your feet on a bench a few inches with your toes inward and touching.


– Place your hands lightly on either side of your head.


– Keep the elbows inside so they are parallel to your body.


– Push your back down against the floor to isolate your abdominal muscles.


– Gently fold the shoulders forward and upwards from the floor.


– Continue pressing down on the floor with your lower back.


– Lift your shoulders around four to six inches only.


– Hold and tighten your abdominal muscles on your own.


– Return to the starting position with a smooth movement.


5.- Lunges:



– Stand up with a tight core and flat back. Extend your arms at chest level in front of you.


– Move forward with one leg.


The front thigh should be parallel to the floor. Drop the back knee.


– Turn the torso toward the leg that came out while keeping the arms extended.


Push back to the starting position.


6.- Sit Ups:


– Lie on your back. Take your knees to a 90 degree angle.
Shins must be parallel to the floor.


Place your hands behind your head and lift your shoulders off the floor.


– Exhale and contract your abs.
Bring the head towards the knees while moving the knees toward the chest.


7.- But Kicks:



– Lie on your back. Take your knees to a 90 degree angle.
Shins must be parallel to the floor.


Place your hands behind your head and lift your shoulders off the floor.
– Exhale and contract your abs.


8.- Plank:



– Put yourself face down on the floor supporting the upper part of your body on your forearms.


Your elbows should bend to 90 degrees.


– Extend the legs backwards, resting them on the toes and the balls of the feet.


– Keep your body in a straight line by squeezing the abdominal and oblique muscles.


– Wait as long as possible.

READ MORE: Top 3 Super Butt Workouts for Bigger and Rounder Buttocks.


Healthymega team inspired by BetterMe is by your side during your training trip!


Stay motivated and you can achieve your goals.


If you’re struggling with your motivation, take a look at one of our many articles for inspiration.


This article is for informational purposes only and is not intended to provide medical advice.

Top 3 Super Butt Workouts for Bigger and Rounder Buttocks

Jane Randall
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0
Top 3 Super Butt Workouts for Bigger and Rounder Buttocks

Then they noticed that her butt began to look toned and curvilinear doing some bodyweight exercises.

No matter what you call it – backside, bootleg, buttocks or ass, getting a big, round bottom seems to be on the wish list of many women today.

Get a big round ass with these super glute exercises that will make you get a round butt like no other.

Do not waste time doing exercises that do not work.

These exercises are those that work your butt and will grow to the size and shape you’ve always wanted.

Contents

xercises to increase glutes

I’m sure we all know where the gluteal muscles are. However, in case you do not know, you are sitting on them.

Neglecting these muscles will shrink, flatten, sag or even deform due to additional body fat.

So, you may be asking yourself, “What should I do to add that size, firmness, or roundness I’m trying to get?”

The answer is that you will need to do resistance training and weight training to add size and tone your buttocks to the fullest.

Here are some excellent exercises that will make your glutes grow. You will know that these exercises work when you feel the pain directly in the muscles of the buttocks the next day or two after having performed these exercises.

* The Exercises for a Big Butt must include all 3 muscles! *

In order to get a great round butt, we must understand the anatomy of the gluteal muscles. The gluteals are formed by 3 independent muscles. These muscles are:

* the gluteus maximus
* the middle gluteus
* the lower gluteus

The gluteus maximus is above the gluteus medius and is the largest of the 3 muscles. This will be the main muscle in which we will concentrate to increase the size of our backside.

However, the gluteus medius located at the upper end above your gluteus maximus and gluteus minimus, which is located at the lower end below your gluteus maximus are also very important to get that round and full shape you are looking for.

gluteus-major-and-minor

Select at random 3 or 4 different exercises to train your butt will not ensure that you will be working the three glute muscles and will leave you with minimal results.

Our task is not only to work the butt with intensity, but also to attack the 3 gluteal muscles for maximum muscle stimulation and growth.

Now let’s review these exercises.

*1. Squats *

Squats
This exercise not only tones your butt but is one of the most powerful tested exercises for the construction of the buttocks if the right weight is used.

There are several positions of the feet that can be used, but it is best to position the feet shoulder-width apart, or slightly wider apart and with the feet slightly angled to the outside.

One suggestion if you still start, would be to use a Smith machine for greater safety compared to starting to do squats with a weight bar.

Place the bar behind the neck and over the shoulders, keeping your back straight, facing forward. Always focus on maintaining good form during this exercise.

Now slowly bend your knees until your legs are parallel or even below the parallel to the ground until you feel the stretch in the muscles of your butt as you “pull” slightly outward before slowly “back” up. Make sure you do not bounce with the weight when you get down.

Keep this movement firm and concentrate on stretching the muscles of your buttocks, always maintaining the good way to do this exercise.
If you have just started, do this exercise with a light weight doing 15-20 repetitions. Rest 2-3 minutes between sets, and make a total of 4-5 sets.

While performing these exercises, try to concentrate on the use of the gluteal muscles with each repetition. As you gain more experience, increase your weight more and start doing fewer repetitions and sets. When you are finished, your buttocks should feel hard and “pump”, and a slight pain should appear in 1 -2 days later.

If you feel this exercise more in your legs, try to separate the feet more. Some research has shown that a wider posture works even more on the gluteus than on a narrower posture.

Since our goal is to get a round ass and not bigger legs, this may be a better choice. We recommend you try both and see which one works best for you.

* 2. Sumo Squats- *

If you want to tone your inner thighs while you shape your butt, this exercise is for you. There are two positions that you can use: One is to use two dumbbells, one on each side of your body, or use a single heavy dumbbell in front of you, placed hanging between your legs.

Keeping your back straight, legs spread a little more than the width of your shoulders, with your feet pointing outwards, bend your knees until your legs are parallel to the floor. Once again, try to feel that “sport” when going down and concentrate on using the muscles of your buttocks.

Here is a video that shows how to do this exercise correctly.


*3. Leg Press – *

The name of this exercise can be deceptive since it not only works your legs but also works your glutes.

Using a leg press machine, place your feet a little higher on the platform to ensure maximum stimulation of your glutes.

If you put your feet too low, you will put more emphasis on the front of the legs and less on the buttocks.

When doing this exercise focus on pushing with your heels and not fully stretch your legs when you reach the top.

Additionally, if you put your feet together you will put more emphasis on the outer part of the buttocks, thus being able to add roundness to your butt giving it that round and perfect feminine aspect.

*4. Lunges in movement – *

If you have a long corridor and you have some heavy dumbbells or weight bar, try to walk along the corridor again and again without stopping.

Your butt and your legs will be so tight that you will feel them burn!

Taking larger steps work the glutes better than taking shorter strides due to the additional stretch that is obtained in the gluteal area.

If you do not feel pain after doing this exercise, then definitely try again but with broad steps.

If you want to get some round bubbles and you can stand the pain, this exercise will definitely hit the mark and give you that big, round butt you’re looking for.

Related: Top 4 Week No-Gym Beginner’s Workout Plan

*5. Dead weight -*

The deadlift is an excellent exercise for the butt, which works the lower part of your buttocks as well as the tendons of the hamstrings.

This exercise can be done with either a pair of dumbbells or a bar.

Keeping you standing, with your feet placed about shoulder-width apart and with an appropriate weight to do no more than 10 to 15 repetitions per set, lower the weight to the ground and rise slowly again.

While lowering and raising the bar keep your back straight and your legs also almost straight – do not stretch your knees fully and keep your head facing forward.

In the first part of this exceptional video, you will be able to see how the exercises mentioned above are performed (with the exception of the 2nd)

Now if you do not want to or can not go to the gym and train with weights, this other video will show you an exercise routine to increase the glutes you can do at home:

In this other video you will see a simple routine of home exercises that you can perform using a set of anklets to add some difficulty when the previous home training stops representing a challenge for you:

Before doing these exercises to increase the buttocks, always make sure to warm up and execute these exercises correctly.


Concentrate on the muscles of your butt as you perform each exercise. Feel your gluteus working as you perform each movement.

* How much do you train your glutes? *

* In the case of homemade exercises without weight * you can do them from 3 to 5 times per week according to your physical level, if you just start you have the circuit 3 times a week resting 1 day in between, for example, Monday, Wednesday, and Friday.

When you increase your strength you can increase the number of times you perform the circuit on the same day as indicated in the video or go on to perform the routine up to 5 times per week.

You can even increase the weight in these exercises by using special weight ankles to increase the intensity of your workout.

* For the exercises with weights *

shown at the beginning such as squats, lunges, etc. It is advisable to train up to 2 times per week on separate days, for example on Mondays and Thursdays.

Being able to rest the other days or even better, train another part of the body like the arms or back.

Remember to perform the exercises correctly and increase the weight gradually to keep your glutes constantly progressing.

Ask your coach for help if necessary to perform these exercises well and avoid possible injuries.

Oh by the way, please share on this Pinterest! ?

Don’t forget my number one recommendation for losing weight, you must try this Free weight loss kickstart, see you soon.

The Best 10 Day Home Workout Plan (kickstart your healthy lifestyle)

Jane Randall
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0
The Best 10 Day Home Workout Plan (kickstart your healthy lifestyle)

Lose weight
Toning and
Create that hourglass shape
Not only that, you will feel great in this plan.

We are going to enter into this training plan at home.

Contents

Home training plan: what to expect


This home training plan is organized in two parts.

Part 1 covers days 1 to 5.


Part 2 covers days 6 to 10.


Since this home training plan is designed for women, there is some emphasis on lower-body workouts.

Think of butt workouts, leg / thigh workouts, weight loss workouts, etc.

However, we can not ignore the general form of the body.

These upper body workouts have an emphasis on creating that hourglass shape that we all want slimming the waist.


You’ll see some upper shoulder and back training to help with this. Here is the home training program for the next 10 days.

Do each exercise in sequence as detailed.

The 10-day home training schedule

Mon: Fat Burning Day

  • 20 high knees
  • 5 burpees
  • 20 mountain climbers
  • 5 burpees
  • 20 jumping jacks
  • 5 burpees

REST FOR 2 MIN. REPEAT 4 TIMES

Tue: Tiny Waist Day

  • 20 raised arm circles
  • 20 punches
  • 20 raised arm circles
  • 20 punches
  • 20 raised arm circles
  • 20 punches

REST FOR 2 MIN. REPEAT 4 TIMES

Wed: Bubble Butt Day

  • 15 squats
  • 20 side kicks (each leg)
  • 15 lunges
  • 20 glute bridges

REST FOR 2 MIN. REPEAT 2 TIMES

Thur: Abs Day

  • 30 second elbow plank
  • 30 second 1 leg elbow plank (each leg)
  • 30 second side plank (each side)
  • 30 second up and down plank

REST FOR 1 MIN. REPEAT 1 TIME

Fri: Fat Burning Day

  •  20 jumping jacks
  • 4 twists
  • 20 jumping jacks
  • 4 knee to elbows
  • 20 jumping jacks
  • 4 twists

REST FOR 2 MIN. REPEAT 4 TIMES

YAY! You did it! Keep going!

Sat: Rest Day

Sun: Rest Day

Mon: Tiny Waist Day

  • 12 tricep dips
  • 40 punches
  • 12 elbow strikes
  • 40 back fists

REST FOR 2 MIN. REPEAT 2 TIMES

Tue: Bubble Butt Day

  • 20 glute bridges
  • 10 single leg bridges (each leg)
  • 12 squats
  • 20 lunges

REST FOR 2 MIN. REPEAT 4 TIMES.

Wed: Fat Burning Day

  • 30 high knees
  • 3 burpees with jump
  • 30 high knees
  • 3 burpees with jump
  • 30 high knees
  • 3 burpees with jump

REST FOR 2 MIN. REPEAT 4 TIMES

–

Related: Top 1.000 calories workout (fast right now)

After this home training plan

As I mentioned earlier, this home training plan is just a starting point.

It is meant to give you a certain structure as you go deeper into a healthier lifestyle.

Once you finish it, you can repeat as often as you want.

Some quick tips for this home training plan

If you prefer to exercise without eating first, you can do it.

However, if you prefer to eat before exercising,

Try to schedule your workout about 1 hour after your meal.

Make sure that this pre-workout meal includes a good balance of lean proteins and carbohydrates.

Carbohydrates will help you train more intensely.

The protein will help your muscles repair and rebuild.

It is also a good idea to take a light snack after your workout.

Again, make sure this is a good balance of lean proteins and carbohydrates.

More on lean protein later.

That’s all I have for now.

Write this post and share it on Facebook if you enjoyed it.

If I see that there is interest, I will definitely make more publications like these.

Don’t forget my number one recommendation for losing weight, you must try this Free weight loss kickstart, see you soon.

I want to make sure that what I am publishing is really useful for you!

Brazilian Butt Lift Workout for Women – better buttocks

Jane Randall
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0
Brazilian Butt Lift Workout for Women – better buttocks

Brazilian weightlifting training
This Brazilian butt workout lift exercise is designed to target your buttocks, developing a larger and more round booty. Hit all your butts and thighs, giving you a sexy and toned booty.

 

Contents

Split Bulgarian squat

The split squat is a great exercise in Brazilian butt lift training! It is a difficult one that builds a serious booty.

This post contains affiliate links. If you use these links to buy something we may earn a commission. Thanks


1. Place the ball of one foot on a stable and elevated platform behind you. Put your weight mainly on the front leg that is in front of the platform. When performing the squat, your knee should be directly on your foot at its lowest point. This determines by far in front of the platform that your foot should be.
2. Bend the knee of your front leg and lower it into a single-leg squat. Keep your core tight. Lower until your knee is directly on your foot and your other knee is an inch or two above the floor. Hold for 2-3 seconds.


3. Squeeze the glutes, elevating you to the starting position. This is a representative.
4. Repeat for the other leg.

Related: How to lift your butt with simple training

High Donkey Kicks for better buttocks

Try this variation of the donkey kick to increase the difficulty, add resistance to your glutes and work your shoulders.
1. Start with your hands and the tips of your feet, with your legs stretched behind you and your back slightly rounded. Place your hands directly under your shoulders.
2. Squeeze your gluteus, kicking one leg back towards the sky with your leg straight, pressing on top for 2-3 seconds.


3. At the same time, push with your hands to push your body back with your leg.
4. Slowly return your leg until it is over the balls of both feet, and pull your arms until your shoulders are on your hands again. This is a representative.
1. Repeat for the other leg.

Must read: 4 simple exercises to tone your butt in no time

Also: What happens when you do butt clenches in your seat?

Related: Will exercise make your butt bigger?

Deadlift for butt or buttock workout

Deadlifts are another key exercise that you really must master. They are also the exercise in which you will probably lift more weight, so they are fun!
1. Place a bar in front of you and stand behind with the shins touching the bar, with the feet separated at the hips. Keep looking directly in front of you throughout the movement.
2. Lower yourself down, holding the bar wider than your feet. Either you have your palms facing back, or you have one facing forward and one facing backward. This reverse grip helps prevent the bar from rolling, which can be a problem as you lift heavier weights.
3. While holding the bar, squeeze your shoulder blade and tighten its core. It is essential that you keep your spine in a straight and neutral position. Do not bend it when you perform a dead weight. The deadlift is a fairly direct movement, the difficulty comes because you can easily hurt your lower back if you’re not careful.


4. Squeeze your legs and power through your heels. Lift the bar against your shins, keeping it close to your center.
5. As the bar rises to the level of the knees, move them back to continue raising the bar to the thighs. Squeezing the buttocks at the top of the movement, but without leaning back (this is bar shape).
6. Slowly lower the bar down again, pushing the knees forward as the bar passes lower than them. This is a representative.

Variation: Romanian deadlift

Romanian deadweight is the variation we use for this Brazilian butt lift training. It is a great variation on the standard deadlift to actually work the hamstrings and hit the lower glutes. Perform it in the same way as a standard deadlift, but do not bend the knees. As you lean forward, you will feel a stretch in the hamstring. As this progresses, squeeze the hamstrings to bring the torso up.
As with standard deadlifts, be very careful to do them slowly and carefully. Do not arch or curve your back, you will instantly regret it.

Related: How to do squats correctly for bigger buttocks [Bigger Bum activation techniques]

Dumbbell Step Ups

Step ups are a great easy way to strengthen your quadriceps and glutes, which makes them a great addition to our Brazilian butt lift training.
1. Find a raised platform, bench or chair. Place one foot on the platform, making sure it is secure and firm. Keep a dumbbell in each hand for strength.
2. Squeeze the quadriceps on the raised leg to raise your body and climb onto the platform.
3. Slowly release and lower again. This is a representative.
4. Repeat for the other leg.

Squat with lateral lift of the leg

This is a great dynamic movement to hit multiple muscle groups.
This is a great dynamic movement to hit multiple muscle groups.
1. Hold a weight in each hand, cleaned up to shoulder height. Perform a standard squat, going down an inch or two above the ground.
2. Squeeze your glutes and hamstrings to send your torso up. As you are almost standing straight again, lift one leg to the side, squeezing the buttocks, the core and the hip abductors.
3. Hold your leg on top for 1-2 seconds before lowering it slowly again. This is a representative.
4. Repeat for the other leg.

Glute Raise Bank

The gluteal augmentation is essentially a two-legged donkey kick, which adds variation to your Brazilian butt lift training.

1. Lie on your forehead on a bench, with your hips at the end so your feet can touch the floor while your legs are straight.
2. Lift your legs off the floor, keeping them bent at the knee.
3. Tense the buttocks to lift both legs at the same time towards the sky. Squeeze on top for 2-3 seconds.
4. Slowly lower your legs down. This is a representative.

Lateral Lunge for your buttock workout

1. Start with your feet separated at the hips, place your hands on your hips. Keep your back straight and your shoulder blades joined.
2. Send one leg to the side, squatting while supporting your leg and stationary hands. Hold for 2-3 seconds.
3. Push back on your bent leg, returning to a standing position. This is a representative.
4. Repeat on the other side.

Glute bridge to raise the leg

This variation of the gluteal bridge helps to eliminate some stability while working your legs.
1. Perform a standard glute bridge.
2. At the top of the gluteal bridge, tense the hip flexors and abs, lifting one knee until it is directly above you.
3. Slowly return the leg back to the ground. This is a representative.
4. Repeat with the other leg.

Squats for your butt workout

The pistol squat is the king of the lower body, bodyweight exercises. It is very difficult to master, but incredible in the construction of strength and the size of the legs without weights. Besides, it’s a great party trick!
1. Stand on one leg, getting a balance and making sure your weight goes through the heel. Extend your arms in front of you and lift the other leg so that the knee bends. His raised leg will form a counterweight to give him stability.


2. It really squeezes your core and the leg you’re standing on. Slowly bend the leg down the torso down. Take it easy.
3. At the lowest point, your butt should be an inch or two off the ground and your other leg should extend straight in front of you.
4. Squeeze your leg again, slowly lifting your body up again. This is a representative (congratulations)!
5. Repeat on the other leg.

One Cable Cable Kickback

The recoil of the cable similar to a gluteal augmentation, but allows you to precisely control the resistance.
1. Adjust the cable machine so that it is on the lower pin. Grasp the ankle cuff and wrap the cuff around your ankle.
2. Place your other leg towards the machine, you can press your toes against it. Have a slight flex in this leg.
3. Place the arms against the pillar for stability.
4. Straighten the other leg and slowly move it backwards. If you feel this in your lower back, lift your leg too high. Squeeze the gluteus on top for 2-3 seconds.
5. Slowly lower the leg down. This is a representative.
6. Repeat on the other side.

Don’t forget my number one recommendation for losing weight, you must start now, see you soon.

Top Core Sculpter: Abs, Glute And Thigh Workout

Jane Randall
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0
Top Core Sculpter: Abs, Glute And Thigh Workout

Contents

Considerations

Serena Pomarev said that you do not always need a gym or the latest equipment to have an effective workout or to have awesome abs, glute and thigh.

I started doing bodyweight workouts when I was traveling; I did not have access to a gym most of the time, but I wanted to keep in shape and continue to strengthen myself.

I explored different workouts, trying to target different muscle groups using only one mat.

This opened an entirely new window of opportunity for me, and now I love adding bodyweight exercises to my exercise regimen.

In addition to the convenience of being able to do bodyweight workouts anywhere, there are many additional benefits:

(1) Helps build and maintain lean muscle mass,

(2) Increased strength and flexibility,

(3) Increase the metabolic rate at rest,

(4) Helps with the prevention and recovery of injuries

(5) Reduces joint and bone pain and

(6) Helps to develop a strong metabolism.

Bodyweight exercises allow you to focus on how your body is performing the exercise and focus on the proper form and have a great Abs, Glute and Thigh Workout.

In addition, you can challenge yourself to drill down on the exercises, interact with the stabilizing muscles or maintain the exercise longer to increase strength.

It also gives you the opportunity to focus on certain areas in which you feel you need toning or greater strength, especially smaller muscle groups that often overlook weight-training exercises, such as the gluteus minimus / medio, the lower part of the back, hip abductors, inner thighs, etc.

Here is an effective bodyweight training that targets your abs, glutes, and thighs.

Complete 3 series of the following.

If you want a little more resistance, you can always add a mini-band or band / resistance tube for training.

Start kneeling on the floor with your arms extended in front of you. Your hands should be at arm’s length from the shoulders.

Lift the right leg until your hamstrings are in line with your back. Contract the buttocks while lifting the leg and concentrate on maintaining contraction throughout the exercise. Lower the leg and place the knee on the floor. Complete the same for your left leg.

Glute Bridge – 3 sets of 20

Lie on your back with knees bent and feet flat on the floor. Place the arms at the sides with the palms towards the ground, these will act as stability.

Raise the hips off the ground forming a line with your knees, hips, and shoulders.

Concentrate on contracting the gluteal muscles while lifting the hips. Hold the bridge position for 3 seconds and then lower your body back to the ground.

Pulse Crunch – 45 seconds

Lie on your back with knees bent and feet flat on the floor. Lift your arms slightly off the ground.

Lift your back by detaching yourself from the ground making sure you contract your core, using the muscles of your stomach to keep your back off the ground.

Lift your body a little higher, squeezing the core muscles as you lift. Return to your original position without letting your back touch the ground. Continue pressing for 45 seconds.

C-Crunches – 3 series of 25

Lie on your back with knees bent and feet flat on the floor. Lift your feet off the floor keeping your knees bent at a 90-degree angle.

Lift your back from the ground, contracting your core to lift your body. Bring your elbows to touch your knees. Extend your body to the initial position and perform the action again.

Side leg lifts – 3 sets of 25 each leg

Lie on one side of your body using your arm closest to the floor as stability. You can also extend your right arm over your head and shoulders if it is more comfortable.

Your legs should be extended so that your body makes a straight line and is stacked on top of each other. Slowly, raise the upper part of your leg as much as possible, applying the glutes and quadriceps to perform the movement.

Leg lift of the inner thigh – 3 sets of 25 each leg

Lie on one side with your upper leg bent over your lower leg bent at a 90 degree angle.

Position your hip so your pelvis is level. Your waist should be separated a little from the floor.

Lift the lower leg keeping the leg as straight as possible. Lower the leg down without touching the floor. Continue doing the exercise on the other side.

Plank: wait 60 seconds

Place your hands directly below the shoulders, slightly wider than the width of the shoulders.

Nail your toes on the floor and squeeze your glutes and your center to stabilize your body.

Neutralize your neck and spine but have a point of concentration on the floor, creating a line from your head to your ankles. Hold the position while maintaining control over your form.

Side table: hold 30 seconds on each side

Start on your side with your feet together and a bent forearm providing stability directly under your shoulder.

Contract your core muscles and lift the hips off the floor, forming a line from the head to the feet.

Concentrate on keeping the line straight as possible while doing this exercise.

Related: Top 3 Super Butt Workouts for Bigger and Rounder Buttocks

Supermans – 3 series of 15

Start by lying on your stomach with your arm on your head and your legs stretched out.

At the same time, raise your arms, chest, and legs off the floor by squeezing the lower back and gluteal muscles to perform the movement.

Hold for 2 seconds and release. Repeat this movement

Bike – 3 sets of 20 each side

Lying on the floor with your lower back pressed to the floor with your hands behind your head.

Bend one of your legs, bringing your knee to your chest. While doing this movement, move your opposite arm so that your elbow almost touches your knee.

Extend the bent leg outwards and change sides, completing the same movement but with the other leg / arm.

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