The booty. It’s not just a buzz-word or the latest Instagram trend- it’s rapidly becoming the focus of workouts and training regimes around the world! With millions of women worldwide stepping out of their comfort zones and into the gym, growing your booty isn’t just for aesthetics- it can also improve your posture, increase overall strength and power, and reduce back pain all while giving you the round butt you desire.
To Grow the Booty, You Must Understand the Booty
Before we dive into the how, you need to understand the what. Before it became insta-famous, your booty was actually known as a group of muscles collectively called the ‘glutes.’ Within this, there are three different muscles which all need to be targeted during your workouts to not only keep you safe and in proportion, but also to build the appropriate strength to continue to grow this area of your body.
Gluteus maximus- the largest muscle in the body and primarily responsible for thigh extension, like when rising from a squat position, or generating power and drive when sprinting.
Gluteus medius- responsible for movements of the hips and upper leg, like being able to lift your legs out to the side of your body (abduction) and external hip rotation
Gluteus minimus- this is the internal rotator of the hip, which along with the medius helps in lifting your legs away from your body, but also controls the inward rotation of your hips.
Together, the glute muscles are the powerhouse of the human body, and are activated every time we stand, sit, walk, and run. They are also a center-point for balance, and help to support your body and posture regardless of the position you’re putting it in, so you can rest assured that in building your booty you’re actually doing a lot of good for the rest of your body too!
Buttology 101- 6 Moves to Bring That Booty Back!
Now that we have the basics out of the way, it’s time to dive into workout additions that will target all three gluteal muscles, help you build real strength, and get that booty bouncing!
Before we get too far though, let’s get some things straight when it comes to working out. First and foremost, DO NOT sacrifice form for weight. There’s no point putting all that strain and stress on your body if you’re not performing the exercise properly, if anything it will only lead to injuries and delay your booty building.
Second, the real way to build your booty, and any muscle group for that matter, is to continually shock the body with new exercises. That means that each workout you should be aiming to change the sets, reps, and stance- depending on the exercise- to fully attack each angle and aspect of your booty, not to mention keeping your workouts feeling fresh and exciting. In doing so you’ll achieve the fastest and most efficient results!
Third, if you are ever unsure as to how to perform a certain exercise, or how to change things up to keep them fresh- look it up! There are countless workout videos and training programs available, in most cases from very reputable trainers, so don’t be afraid to Google the correct posture and form.
1. Hip Thrusts: Targets - Glutes, Hamstrings, Calves, Lower back.
This is in our opinion the BEST exercise for building that perfectly peach shaped booty! In addition, hip thrusts are great for posture, strengthening your core, and can help to reduce lower back pain. Need I say more?
We recommend all variations of the exercise - full reps, pulsing, time under tension, wide stance, narrow stance, high rep & light weight, low rep & heavy weight, with & without bands. The secret to Hip Thrusts is to do them a minimum of twice per week, anything additional is a booty bonus! 😉 Note; the bar can put pressure on your lower abdomen and cause pain or bruising, especially when going heavy! Use a folded yoga mat or purchase The Booty Block to avoid injury and bruised hips.
Squats are The ‘OG’ leg exercise, but most people make the mistake of trying to lift too heavy too early. When it comes to booty building- you want to make sure you have the form right and are targeting the glutes, rather than putting outward pressure on the knees and ankles.
Ever heard the saying ‘ASS TO GRASS’? If you want to get the full range of motion, and frankly more booty bouncing power out of your squats, don’t stop at 90 degrees. Get all the way down and back up again! If you’re looking to change things up- why not try changing your stance? Squatting with a wider stance will help to activate the hips and glutes more than a narrow stance, while building more stability.
If you’ve ever wanted to know how to specifically target the ‘underbutt’ (the creased area in ze booty), these are the exercises for you! Form is imperative with these exercises as going too heavy can easily result in back/neck injuries. As always, start with lighter weights and really focus on mind muscle connection- visualizing your muscles contracting can make the world of difference when completing exercises, especially Good Mornings.
Second, plant your feet properly and GO SLOW! The idea with these exercises is to fully stretch and contract the muscles down the back of your legs- basically if you aren’t feeling this one in your hamstrings, or you’re jerking back up just to get the weight off- you’re doing it wrong.
The Step-up is a classic exercise and should be a key part of your booty regime! It is not only functional and keeps your hip and knee joints moving, it also gives you the option to increase the box size and target different muscle groups.
The higher the box the more you target your glutes due to increased flexion at the hip. The lower the box, the more you’ll work your quads and calves.
So how high should you go? The key here is to work with a height that allows you to correctly complete the exercise without rounding your lower back, shifting your hips to the side or causing any pressure/pain in the knees. Be sure to drive through your heel to maximize glute activity.
5. Kick Backs: Targets - Glutes, Hamstrings.
This is the one exercise we see most often performed incorrectly.
For optimal glute activation, kneel on a bench (can also be done standing) and kick back driving through your heel with the other leg. To make sure you are driving from the right point- activate your ankle and lock your foot at a 90-degree angle- don’t let it hang loose.
This exercise is more difficult to perform at a heavy weight without arching your back and compromising your form, so keep it light and focus on isolation! Squeeze your glute before slowly lowering your leg back to the starting position and you’ll feel the pump!
Not only is this exercise bomb AF for growing the peach, it also strengthens your hip abductor muscles which help co-ordinate movements like walking and running, whilst simultaneously enhancing core stability, improving functional fitness, and preventing injuries.
We recommend all variations of the exercise - full reps, pulsing, time under tension, high rep & light weight, low rep & heavy weight. Drive through your heels and push until failure, and you’ll feel like Kim K walking to the next exercise ;).
BANDS! BANDS! BANDS!
Alright, we’ve all seen it. These ridiculous IG models using rubber bands around their legs while completing exercises, while you stand there and wonder if they actually work.
Well, let me break it down for you… THEY. WORK!
The use of a booty band can help activate many smaller ancillary muscles for strength and stabilization during compound booty exercise movements (where you bend more than one joint). We highly recommend investing in some booty bands if your ultimate goal is to achieve that sexy peach shape! Some of our favorites are The X Bands, you can purchase these on Amazon or direct.
Try our 4 week booty building workout! Simply follow this workout routine and repeat it each week. For optimal results increase the weight each week.
We believe the best results are achieved from a power/hypertrophy split workout. POWER means heavier weights and low reps with longer rest periods E.g., Squats 3-5 reps x 3 sets with 3-5 min rest periods. HYPERTROPHY means lighter weights and high reps with shorter rest periods E.g., Deadlifts 10-15 reps x 3 sets with no longer than 90secs rest between sets.
You will need;
A gym membership
Resistance bands (of course you can get by without it, however for optimal results we recommend picking one up).
A yoga mat (or soft surface to kneel/lay)
Before we get started, we want to remind you of the importance of warming up properly before you train!
We recommend a 5-10minute warm up to raise your body temperature and increase blood flow to your muscles. This is essential as it can help reduce delayed onset muscle soreness (DOMS) and lessen your risk of injuries. Don’t skip this step!
Basic 10 min example warm up; 5 mins on treadmill/bike/elliptical 2 mins foam roll (this can greatly increase range of motion for squats and many other glute focus exercises) 20x body weight squats 20x body weight lunges
Note: Exercises in orange are to be completed with bands and no additional weights, these exercises can be done on different days 2-3 times a week.
3 X per week if you’re a boss babe! Keep in mind they don’t have to be done at the gym; you can do these while you’re watching Netflix. “Netflix & Chill BURN”
Monday: Lower body, HEAVY weight LOW volume. 3-5 mins rest between each set.
Squats – 3 sets x 3-5 reps
Hip thrusts – 3 sets x 6-8. Can be done using a barbell if you’re confident enough, if not use the smith machine for extra support!
Leg Extensions – 2 sets 6-10 reps.
Stiff Legged deadlifts Or Good Mornings – 3 sets 5-8 reps.
Abduction Machine - 2 sets 6-10 reps.
Calves – Standing or seated 3 sets 6 – 10 reps.
Tuesday: Upper body, HEAVY weight LOW volume. 3-5 mins rest between each set.
Seated row - 3 sets of 3-5 reps
Pull-ups - 2 sets of 6-10 reps. Work towards unassisted pull ups!
Rack chins - 2 sets of 6-10 reps
Flat dumbbell chest press - 3 sets of 3-5 reps
Dips - 2 sets of 6-10 reps
Dumbbell shoulder press - 3 sets of 6-10 reps
Barbell curls - 3 sets of 6-10 reps
Tricep rope pushdown (cable) - 3 sets of 6-10 reps
Abs super set - leg raises 3 sets of 10-15 with cable rope crunches (on knees) 3 sets of 10-15
Wednesday: REST DAY Don’t be a hero! REST is IMPORTANT for recovery, growth and your sanity! It’s healthy and you deserve a night to relax! We recommend 30-60mins of stretching/yoga/foam rolling on rest days. Extra band pump work can be done on Weds or Sun!
Thursday: Lower body, LIGHT weight HIGH volume. 60-90secs rest between each set.
Clams with band - 3 sets x 30
Fire hydrant with band - 3 sets x 15 each leg
Elevated Bridges (heels on bench or box) – 3 sets x 30
Hip thrusts on smith machine – 4 sets x 12 (set 1 hold for 1 sec at the top, set 2 pulse for 2 counts at the top, set 3 have training partner press down at the top, set 4 fast up – 3 secs down)
Smith Machine step-ups – using bench as a step, 3 sets x 15 reps each leg.
Smith Machine Front Squats -3 sets x 12
Kick Backs – using bench to kneel on. 3 sets x 15 each leg.
Fail Finisher Abductor machine - 3 drop sets x 10 reps with pulse for 10 counts after last 10. If you’re unfamiliar with a drop set- you start with the heaviest weight you can do for 10 reps, then without rest drop the weight down for another 10 reps, then drop the weight again for the last 10 reps, on the 10th rep hold and pulse for 10 counts to really isolate and burn that booty! Rest 60-90 seconds then do this a total of 3 times or until failure. If you’re wondering how much to drop the weight- it really comes down to personal comfort, but 1-2 plates/weights is usually a good amount, and If you can’t make it to the full 10 reps, drop it again until you can just get there.
Friday: Upper body, LIGHT weight LOW volume
Cable pull overs - 3 sets of 15-20 reps
Dumbbell shoulder press - 3 sets of 10-12 reps.
Seated Row – 3 sets of 10-12 reps
Super set dumbbell bicep curls with cable press down (rope/bar) - 3 sets of 10-12 reps each exercise.
Side lateral raises (cable) - 3 sets of 12-20 reps each arm.
Russian Twists - 3 sets of 30 (15 twists each side )
V sit ups - 3 sets of 12 (don't let feet or arms completely touch the ground, hold medicine ball for extra resistance).
Saturday: Lower Body, PUMP, SQUEEZE, BURN! Use only booty bands complete these exercises at home or the gym- No added weight! The idea here is high reps and light weight! Feel. The. Burn.
Clams with band - 3 sets x 30
Fire hydrant with band - 3 sets x 15 each leg
Glute Bridges – 3 sets x 15 reps
Elevated Glute Bridges (heels on bench/box/chair) – 3 sets x 30
Squats – 3 sets x 15 reps
Side Shuffle– 3 sets x 10-20 steps. Feel. The. Burn!
Sunday: REST, RELAX, RECOVER, REJUVINATE! Light Band work if you’re feeling up to it!
If you’re trying to round out your backside and also wanting to lose weight, you can add in 2 x 15 minute cardio HIIT sessions a week post workout- (HIIT = High Intensity Interval Training) E.g., on the treadmill or outdoors: -Walk for a 5 min warm up -Sprint AS FAST AS YOU CAN for 15 seconds, followed by walking for 45 secs. Do this 3-4 times and eventually add in longer & more intervals as you get better each week.
You could eventually work up to 30 sec sprints, and 30 sec walks for 6-10 intervals.
If treadmills aren’t you’re thing there are plenty of sports that will put you through high intensity cardio like cycling, rowing, kick-boxing, soccer etc.. If you hate cardio, we recommend doing something you love so you enjoy it!
Of course, after all workouts and cardio sessions remember to cool down properly, like walking for 3-5 minutes or some other low intensity activity, to give your body a chance to relax and release the lactic acid build up in the muscles. This will help with muscle recovery and growth, which is exactly what your booty building is all about!
Combine this regime with any of our meal plans or healthy macro-nutrient balanced meals and watch the results you've been hoping for come to life!
Achieving a perfectly shaped booty is part of almost everyone’s fitness goals. However, some are reluctant to go the gym, partly because they don’t feel like using exercise equipment. There are also those scared off by the thought of working out with strangers. Others do not want to spend on membership fees.
Well, the good news is, you can still achieve that perfectly toned butt without leaving your home – just follow these easy routines:
Squat As Much As you Can
Doing squats works the muscles of the thighs, hips, and the lower back. Even if it’s just a basic squat, it can still make a lot of difference as long as you’re doing it the right way.
To get the full of benefits of squats, make sure to:
Set the distance between the feet at least shoulder width apart.
Keep your back straight and your head up while bending your knees.
Keep your heels on the floor while you squat down. You may slightly lift your heels to drive your hips forward until you return to the standing position.
It’s best to squat down as low as you can until your thighs are positioned parallel to the floor. Also, trying various squatting routines can help you achieve remarkable results.
Level up your squats by lifting some weights, jumping in between repetitions, or shifting your weight in one of your heels alternately while doing the repetitions, or even by just slightly increasing the distance between your feet.
Perform the Best Lunges
Lunge exercises act on the same muscle groups, helping you achieve a fuller, rounder butt.
One of the most basic routines is the forward lunge. However, you can also go for more intensive variations such as the reverse and side lunge to work as many muscles as possible.
Any of these lunge variations will be great as long as you make your steps as large as possible.
If you want, you may perform a combination of squats and lunges for a more diverse range of movement. For instance, you may have sumo squats and curtsy lunges.
Things You Shouldn’t Miss
Surely, you want to get a better booty as quickly as possible. No matter how excited you are though, you should keep a few things in mind – for the sake of safety and to maximize the outcome of your efforts.
Take rests. Overworking your muscles may actually damage them. If you’re new to doing any sort of exercise, it’s best to start with twice-weekly sessions.
Add resistance. Just like in doing any other muscle-focused workout, you need to gradually add resistance to help muscles grow and to maintain that perfect booty.
Add protein to your diet. This will keep your muscles healthy, but remember to eat with moderation.
Perform full-body workouts. Perform exercises that involve as many muscle groups as possible for an overall leaner physique and a healthier body.
Even if you’re not a gym-goer, you can still get that perfectly toned butt by doing simple workouts for a few days every week. Always keep in mind that performing the exercises correctly and regularly is crucial in achieving superb results.
Don't Forget About Your Nutrition
Nutrition is definitely necessary to ensure you live a healthy lifestyle.
Do not confuse yourself by thinking that in order to grow a bigger booty you will have to eat numerous amounts of dry chicken breast all day. There are plenty of other ways to fuel your body and build a bigger booty while living a healthy lifestyle filled with delicious food.
Movement Food offers 35+ healthybalanced, vegan, paleo, gluten free & low carb meal options in 3 different sizes, with free nutritional coaching specific to your goals! You will be on your way to growing a bigger booty the healthy way!
Movement Food service Vancouver with free pick-up locations and home/office delivery.
Sometimes, your mind gets too occupied with all the things that need to be done, leading to mental as well as emotional exhaustion. Once that happens, you begin to fail in achieving your goals. Did you lose the necessary skills to succeed? Of course, you didn’t – what simply lost motivation.
Don’t let the negativity get the best of you. Get back your motivation by following these simple tips:
Manage Your Stress
While you can’t control some of the most stressful things in life, you can always change how they affect you. Manage your stress by getting rid of negative thoughts and living a balanced life. Set aside enough time for everything – for school or work, for family and friends, and even for leisure. No matter how busy life becomes, you shouldn’t forget to take a break.
Broaden Your Perspective
Sometimes, lack of motivation stems from self-doubt. If you’re thinking that the problem’s too difficult, remember that there are many ways to address a certain situation. All you have to do is figure out what works.
Thus, it is very important to broaden your perspective. Think of alternative ways or approaches to solve a problem. If plan A does not work, then go with plan B. Of course, there’s the chance that you’d end up empty handed even after trying dozens of times.
If that’s the case, look at the bigger picture – there may be better things coming, and spending more time on the current dilemma might not be that crucial.
Affirmation and Meditation
Many actually start working towards a goal, but only a few manage to reach the finish line. This isn’t surprising though, given that some pursuits really require a lot of effort. You need resilience, courage, and determination to deal with the hindrances and challenges that may come along the way.
So, how can you stay positive? Start by telling yourself something along the lines of “I can do this!” Despite being simple, that will do wonders in boosting your confidence and motivation.
Affirmations are best used along with meditation, which you can do upon waking up or while having a short break. You will only need very few minutes to experience a refreshing and positive vibe.
Accomplish Smaller Goals
Do not overwhelm yourself by trying to accomplish one big goal at a time. Get organized and divide a grand goal into smaller, more manageable tasks. In that way, it will be easier to see progress and you’ll be motivated to continue until the end.
Get a Strong Support System
Your family and your friends are your great sources of motivation. Despite all the problems that may bring you down, they are the people who will lift your spirits up and inspire you to become the best you can be. Whenever you’re feeling down, don’t hesitate to get in touch with those closest to you.
Say a Little Prayer
Many manage to stay motivated by keeping their faith. If you’re the religious kind, just know that no matter how hard the circumstances may be in your life, there is a greater being from whom you can ask comfort and guidance.
Staying motivated or getting your motivation back doesn’t have to be difficult. By following the tips listed above, you’ll soon be happily working towards your goals once more.
Don't Worry About What to Cook & Get Back Your Motivation
Choose from 35 healthybalanced, vegan, paleo, gluten free & low carb meal options in 3 different sizes, with free nutritional coaching specific to your goals!
We service Vancouver with free pick-up locations and home/office delivery.
You don't have to look through various Instagram accounts or listen to more than a few songs to recognize that for women, the booty is in. Having a better knowledge of general exercise and nutrition can not only help you improve both your body and mind but it can also help you create a better butt.The advantages of having big, strong glutes—improved posture, better overall strength, and power, decreased back pain—aren't a secret.
What Muscles Make Up Your BOOTY?
The muscles in your booty are the largest in the whole human body! The scientific term for the booty is the "gluteus maximus," however, many people, commonly refer to them as the "glutes" for short.
Your glutes are reliable for keeping your body upright. In addition, the glutes also help to support you while you are sitting and when you get up off of a chair or from another seated position. Your glutes are activated when doing exercises such as squats and lunges.
So what does this all mean? Plainly stated, exercise combined with the correct nutrition plan can help you shape your booty! Yes; genetics are a factor. However, it is important to understand that you cannot control your genetics., What you can do is manage your nutrition and how you exercise.
Are You Getting The Right Nutrition?
Before we go and give you a whole lot of exercises to work on at the gym, we need to make sure that we are fueling our bodies with the right foods, as nutrition is simply just as important.
By not eating enough calories, you will not allow your body to build muscle. On the other hand, If you are consuming too many calories, you will gain fat and lose the shape of your booty.
Fruits and vegetables are excellent nutrition sources. Not only are fruits and vegetables lower in calories, but they are also high in micronutrients. If you are not getting enough vitamins, you are more prone to getting sick.
Protein helps you grow, repair and maintain muscle. It is important to be cautious and to not over eat these food groups. While chicken, milk, and beef can have real advantages in their high protein, these foods can also be very high in fat. Fat should not be disregarded entirely, as it keeps your testosterone levels higher, and certain amounts of fat are essential to the body. 15-30% of calories should come from fat. Also, a healthy dose of carbohydrates is crucial for providing the body with the energy and fuel it needs.
We believe, and medical studies confirm, that the real way to lose weight and keep it off is to keep a food diary that tracks all of the foods you eat. Gimmicky devices and fad diets just don't work.,We use a free website, and mobile app called MyFitnessPal makes calorie counting and food tracking easy.
5 Exercises That Will Help You Grow Your Booty!
If you want a glamours booty, incorporate these 5 exercises into your workout routine and you will be one step closer to having the booty you have always wanted. Make sure when doing any of these exercises that you concentrate on targeting your glutes rather than your quads
The back squat is the chief of all booty exercises. You needn’t pack the barbell with as much weight as possible, simple body weight can be extremely effective.. The key to building a beautiful booty is in utilizing the correct form.
First, place the barbell on your traps (we do not suggest using the Smith machine) and stand with your feet slightly over shoulder-width apart. Push your booty back as if you were sitting on a chair.
Utilizing your hips rather than your knees while pushing up, will activate your glutes, hamstrings, adductors, and lower back. Push up through your heels on the way up.
Glute Bridges are an excellent exercise if you're looking to build a firmer behind. Glute bridges can be a little uncomfortable in the gym, but the burn you will feel in your glutes will help you ignore any of these issues.
Sit on the floor with your heels on the floor and a barbell over your hips. Place your upper back on a bench. Pushing through your feet, extend your hips upward as far as possible. Slowly lower your hips back down until your butt is on the ground. Increase the weight as necessary.
Correct Deadlift form starts with the weighted barbell on the floor. With a firm grip, pull the bar upwards until you’ve locked your hips and knees. Return the bar to the floor by first moving your hips back and then bending your knees until the bar is touching.
Make sure you keep your spine in a neutral position. Arching your spine during heavier Deadlifts can threaten for your back by compressing your spinal discs which can result in injuries such as a herniated disc.
Kettlebell swings are an amazingly versatile exercise. Kettlebell swings can help to improve your squat, deadlift, and hip thrusts quite quickly due to both end-range hip extension prowess superior and hip hinging coordination.
Your starting position should be a standing plank. Imagine being in a front plank, but standing up.
The second position a hip hinge. Your knees should be soft, but not bent as they would be in a squat position.
Place a small foam roller behind you, if your butt touches the foam roller and if the kettlebell hit the foam roller while swinging you are squatting too much.
You are in control as to whether or not you exercise and how you choose to eat.
Overall body shape and metabolism can be affected by genetics. Fortunately, exercise can boost your metabolism and using applications like MyFitness Pal, can help you understand your caloric intake and your base metabolic rate. (you may want to explain what this is - BMR)
Just remember - with the right food and exercise you can to can build the big booty.
Yoga has been demonstrated in studies to be equal to or surpass traditional exercise regimens in reducing stress, improving balance, diminishing fatigue, decreasing anxiety, lifting moods, improving sleep, and improving recovery.
Breath - The central dogma of yoga is to connect with your breath in the present moment. Novice and veteran lifters alike often struggle to time their breath optimally. A reduced supply of oxygen is directly correlated with reduced performance.
Body Awareness - Yoga brings great awareness to the body as well the breath. Through these strengthened neural connections, lifters will benefit greatly by being able to intuitively isolate muscle groups. Further, this heightened awareness will aid in preventing injury, as yogi’s are taught to maintain proper posture at all times.
Testosterone - The relaxing and stress reducing effects of Yoga proved time and time again can decrease levels of cortisol and result in increased levels of testosterone in males. Testosterone plays a key component in maintaining the anabolic (muscle building) state, and also is crucial in burning fat as well.
Motivation - As well as the hormonal system, experienced and consistent yogis demonstrate increased levels of antidepressant type neurotransmitters. These feel-good chemicals will help provide the motivation to get up, get out the door, and hit the gym!
Flexibility - Everyone sees (and to be honest, drools at) the photos of bendy yogis on social media. Most however, don’t make the correlation of how being stretchy also could improve their weightlifting. Higher flexibility means more range of motion, which allows you to hit more parts of your muscle groups, resulting in longer leaner muscle and more efficient lifts. Further, this increased strength in connective tissue will help reduce the likelihood of injury.
Just because you don't have 21-inch arms doesn't mean you should be avoiding the weight room. Lifting weights helps with stress, body fat, heart disease, cancer and it's also the most effective way to get your dream body. Yet somehow women are still hesitant: Only about a fifth of females strength train two or more times a week.
Cardio only VS Cardio & weight training
Won't I lose more weight by doing just cardio? If you think cardio is the key to blasting belly fat, keep reading: When Penn State researchers put dieters into three groups—no exercise, aerobic exercise only, or aerobic exercise and weight training—they all lost around 20 pounds, but the lifters lost six more pounds of fat than those who didn't lift weights. Why? The lifters' loss was almost pure fat; the others lost fat and muscle.
Other research on dieters who don't lift weights shows that, on average, 75 percent of their weight loss is from fat, while 25 percent is from muscle. Muscle loss may drop your scale weight, but it doesn't improve the look of your overall physique and you more likely to gain back the fat you lost. But, if you weight train while you diet, you'll protect that hard-earned muscle and burn more fat.
You Will Look Better In Your Clothes
Research shows that between the ages of 30 and 50, you'll likely lose 10 percent of your body's total muscle. Studies show that you will replace the loss of muscle with fat. This will result in an increase of your waist size, because one pound of fat takes up 18 percent more space than one pound of muscle.
You'll Burn More Calories Lifting weights speeds up your metabolism, which means that you will burn more calories doing your daily activities as opposed to not lifting weights. This is because after each weight lifting workout, your muscles need energy to repair their fibers. In fact, researchers found that when people did a total-body workout with just three big-muscle moves, their metabolisms were raised for 39 hours afterward. They also burned a greater percentage of calories from fat compared with those who didn't lift.
Lifting gives you a better burn during exercise too: Doing a circuit of eight moves (which takes about eight minutes) can expend 159 to 231 calories. That's about what you'd burn if you ran at a 10-mile-per-hour pace for the same duration.
Stress And Lifting By lifting weights you'll stay cool under pressure. Scientists determined that the fittest people exhibited lower levels of stress hormones than those who were the least fit. Another study found that after a stressful situation, the blood pressure levels of people with the most muscle returned to normal faster than the levels of those with the least muscle.
You'll Be Happier
Researchers found that people who performed three weight workouts a week for six months significantly improved their scores on measures of anger and overall mood.
Grow Old With Stronger Bones
A 16-week study found that performing resistance increased hip bone density and elevated blood levels of osteocalcin- a making of bone growth- by 19 percent. This will decrease your likelihood of one day suffering a debilitating fracture.
Weights & Circuit Training
Don't think of cardio as only aerobic exercise. Studies have found that circuit training with weights can raise your heart rate by about 15 beats per minute higher than if you ran at 60 to 70 percent of your max heart rate. Circuit training with weights not only strengthens your muscles but also gives you similar benefits to those of aerobic exercise.
Reduce Your Risk Of A Heart Attack
Researchers at the University of Michigan found that people who did a total of three full body weight workouts a week for two months decreased their diastolic blood pressure. That reduces your risk of stroke by 40% and reduce the risk of a heart attack by 15 percent
Lower Your Risk Of Major Disease
Studies from the University of South Carolina found that a total-body strength will lower your risk of death from cardiovascular disease and cancer. Other studies have found that having higher muscle mass during middle age is associated with "exceptional survival" defined as living to the age of 85 without developing a major disease.
Are you looking for a new workout program, a solid plan, some direction?
This 91 day, 3 phase program includes a complete approach covering all aspects of training.
Here is Layne summary of PH3;
"Squat, bench, and deadlift. The big three. The standard of strength. No one has been able to replace them, and you'll never outgrow them. Go big on the big three, and you will get big—period. Make consistent progress on the squat, bench, and dead, and you'll build the body you want: dense, muscular, and strong. This program will help you do it."