Part 2- Maximize Your Butt Shape… V-Shape
What to Understand About the V-Shape
-The v-shape is a result of genetics, bones structure and dispersion of fat in the center of the butt, leaving the upper portion with seemingly more volume than the lower portion
-A sagging appearance may be associated with age and hormone profile
What Maximizing Your Shape Means For You
-Since the upper portion appears fuller, we may put greater emphasis on the gluteus maximus with additional focus on the lower fibers to give more volume to the lower curvature while additionally perking that portion up
-If you find the fat dispersion in the center of the butt is beyond your liking, we may suggestion nutritional interventions that will support fat loss and muscle growth
Two Good Exercises to Get You Started are:
-High step ups, strive to go have your hip flexion beyond 90 degrees (similar to a deep squat)
-Barbell Hip Thrusts with a particular emphasis on squeezing the butt cheeks at the top followed by a slowed lower (take about 4 seconds to lower the weight)
Part 1- Maximize Your Butt Shape… The Square Shape
What to understand about the square shape:
-Square shape is a result of hip/bone structure, love handles and dispersion of fat on upper portion of the glutes.
-This shape is typically associated with athletic or rectangular body types
What maximizing your shape means for you:
-We may look to reduce the love handles/fat deposited on upper hip bones
-We may look to perk up bottom of butt
-We may look to widen butt portion below the hip bones to create more of an hour glass look and accentuate the waist
Two good exercises to get started are:
-Banded side step squats with weighted rotation
-Seated or supine banded hip abduction
-Obliques or the side abs for toning of the love handles
-Upper fibers of the Gluteus Maximus
-Gluteus Medius (the more lateral or side muscle of the butt) to round out box shape
-General Gluteus Maximus to life lower butt
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It has been stated that the two ways to reduce or eliminate those bat wings is nutrition and exercise. If it were that easy this problem wouldn’t still be so prevalent. While this issue can come up with men, typically you find it with women, which is attributed to societal and gender differences. That being said preventing, reducing, or eliminating the droopy under arm frequently referred to as bat wings is most effectively handled through nutrition and an exercise strategy.
In terms of nutrition, be sure to be getting enough protein and water, as well as maintain a healthy weight. The recommended daily allowance states persons should consume .8 grams per kilogram of body weight; however most fitness and nutrition experts agree that this amount is low especially for those physically active or building muscle. A better recommendation to eliminate bat wings is to consume approximately 1.5 grams of protein per kilogram of body weight.
The Bat Wing
The “bat wings” as it were, is the loose or loosening skin that develops on the back of the arm. The muscles on the back of the arm are called the triceps (triceps brachii). It is typically caused by under activity of the triceps brachii muscle as we age or as a result of gaining weight beyond a healthy level. Therefore, to tighten the skin up a weight loss program with proper resistance training is required (additional assistance may come from skin products such as cocoa butter). If weight loss is not the issue but rather under activity of the triceps muscle, a targeted triceps exercise regimen with adequate protein and water is required. This will cause the muscle to grow (don’t worry ladies you will not develop “muscly” or “manly” looking arms), this will also stimulate the skin to begin to draw up to the muscle itself, which will reduce that hanging appearance.
There are numerous exercises that can be used to target the triceps. However, the triceps have 3 heads (rather they attach at three different points in the body). Therefore, if you want to maximize firming the back of the arm, as well as stimulate the hanging skin it is necessary to use exercises that challenge each head. In English this means that to get the best results employ various exercises hitting the muscle at various shoulder elevations and hand grips. With any program designed to tighten and build muscle the program should be changed periodically. The changes should incorporate different exercises, reps, rests, combinations, and even exercise tempos. Three good exercises to get you started are: triceps kickback, close grip pushups, and the overhead triceps extension.
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Most commonly this bar is used for the squats/deadlifts and why not?! The Benefits of doing so are:
Orginally published on the MedFitness Network
What is HIIT and Its Benefits for Those with Type 2 Diabetes?So, you’ve heard the buzz in the media about HIIT, its impact on weight loss and cardiovascular benefits and are wondering, could HIIT be for me? As a diabetic, someone with insulin resistance or one at high risk for either, you have likely heard the benefits of exercise, its impact on your blood sugar, and how your weight plays a role in all of it. However, you may be wondering is this safe? What should I do? How do I get started? What should I know?
There are four huge reasons to incorporate HIIT into your regimen (assuming you’re cleared by your physician).
Let’s Talk About IntensityIntensity refers to the level of exertion of the heart. Vigorous/High intensity can be defined as activity that is at 6 or more METs (metabolic equivalents).8 However, this definition is not practical for the everyday participant. A more practical way of identifying the level of intensity that you’re working at is illustrated below:
However, to be clear HIIT training is not appropriate for everyone, and if any doubts remain be sure to contact your physician. The American Diabetes Association recommends a 12-point electrocardiogram be performed on those with type II diabetes prior to beginning a vigorous training program, and while HIIT is not a prolonged vigorous training regimen, you should consult with your physician as a precaution.7
What Programs are Appropriate for You?While some critics of HIIT argue that the high intensity increases participant dropout rates, the truth is you won’t know if it’s enjoyable or even tolerable unless you give it a try. Additionally, you may not like one HIIT program, but may find you like another. In all cases, it is recommended that you start at either a moderate or light intensity gradually increasing to higher intensities over time.8
What should I be aware of when undergoing a HIIT programSpecific to type II diabetes, you should be aware of:
Jeremy Kring holds a Master’s degree in Exercise Science from the California University of Pennsylvania, and a Bachelor’s degree from Duquesne University. He is a college instructor where he teaches the science of exercise and personal training. He is a certified and practicing personal/fitness trainer, and got his start in the field of fitness training in the United States Marine Corps in 1998. You can visit his website at jumping-jacs.com