I love denim! I wear denim jeans and shorts, and like my women to wear denim. These great looking women, some very famous, have toned their glutes into peak condition. Think of the supplementation and workouts they have gone through to achieve their tight and beautiful butts!
Dave
I found this nice article about how to get a bikini body. For you ladies, look over this workout and see if you might use it to attain a great looking and hot body. Thanks to Ms. Hearner for your effort.
Dave
If you’re a one-piece kind of woman hankering for a bikini-ready body, here’s a plan designed to reach all the body parts your bathing suit won’t. Don’t worry—if a string isn’t your thing, and you’re more of a bikini kind of gal, or you’re simply hoping to look better in a suit with a daring back or a few strategically-placed keyholes, this workout’s for you!
You’ll target your abs, butt, thighs, and chest with these six exercises. But this is no standard workout—we’ve developed a two-in-one toning routine that combines upper and lower body moves so you get the most out of your exercise efforts. It’s about training smarter, not longer. By recruiting more muscles at once, you tackle more flab in the same amount of time. Plus, more muscles moving means that you’ll get the added benefit of a bigger calorie burn, making it easier to lean down as you firm up.
These exercises will strengthen and tone your bikini body. To reduce extra body fat, follow a high energy, lower-calorie eating plan and include at least 30 minutes of cardio work such as walking, running or cardio fitness classes on most days of the week. If you stick to the plan, in as soon as eight weeks you’ll uncover the best birthday suit your bathing suit can’t hide!
HOW TO DO IT:
Choose a weight that is heavy enough to challenge your target muscles, but not so heavy that your joints feel strained. Start with dumbbells that are at least 3 to 5 pounds and gradually work up to using 6 to 20 pounds, depending on the exercise.
Start by performing one set of eight to 12 repetitions of each exercise, and work up to doing three sets of eight to 12 reps. Do this workout two to three times a week with a rest day in between.
Modify this workout to match your fitness level. Follow the recommended moves, or adapt them as needed by clicking on a similar exercise that is easier or more challenging.
What you need: weights and a stability ball
By Martica Heaner, M.A., M.Ed.
This is a very good review by Paige Waegner of The Little Butt And Thighs Workout Book. Please read the review and decide if you can use the book too get a great looking butt!
Dave
This is an excellent little book for anyone who wants to learn basic lower body exercises they can do at home. The workouts are short and easy to follow and the exercises are spelled out in detail along with modifications for more advanced exercisers. Beginners will benefit from the tips about weight loss and cellulite, as well as the workouts.
Pros
Cons
This isn’t a ‘quick-fix’ program, promising instant weight loss, but four progressive mini-workouts that teach basic lower body exercises. Erika Dillman, the author, emphasizes that slimming down the hips, butt and thighs happens with cardio exercise, healthy eating and strength training for the whole body, not just the legs. In the first section, Erika talks about cellulite–what it is and the reality of getting rid of it (e.g., “Research has shown that herbal wraps, thigh creams and pills don’t work.”). She goes into the basics of determining calorie intake for weight loss and then covers basic physiology for the muscles of the lower body, describing how these muscles work and why it’s important to strengthen them. Readers will find the discussion about strength training and why it’s important easy to read and motivating. She then talks about how to set up a workout with sets, reps, weights and rest as well as how to set up a complete program with cardio exercise. Her section on good form and posture during exercise is one of the better ones I’ve read. The rest of the book includes the 4 mini-workouts, each with 4 exercises. Workout 1 is for strength and stability (with squats and lunges), Workout 2 is for wide-leg moves like side lunges and bridges, Workout 3 includes one-legged moves and the final workout includes the most challenging moves like one-legged reaches and bridges on the ball. She also includes stretches for the lower body. This is a great buy!
I apologize for all the changes that take so much time. I feel the new theme fits my blog, and hope you approve as well. I would like too show some real nice butts for your perusal.
These hot bootyz from http://hotbootyz.com have great glutes! Obviously, they all spend a lot of time in the gym, and don’t you believe they used all kinds of muscle building supplements?
Check these hot bootyz and see if you think they are as hot as I think!
Dave
Since it is late Spring, and Summer is around the corner, I though showing some swim wear with beautiful models would be fun. I hope you enjoy the swim wear show.
These women looks as if they stay in great physical condition, by taking good supplementation.
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Dave
Sphere: Related ContentDancing is one of the best ways to build endurance and yes muscle! This type of muscle building can be done with all ages and the whole family can participate and have loads of fun.
One of the neatess dances is the Chicken Dance. Get everyone up and play the music and follow the directions below to learn the dance. Fun, Fun, Fun!!!
You can get the music from Amazon. Just click on one of the Amazon links in my blog and search for the Chicken Dance music. You will not regret this!
Let’s learn the Chicken Dance:
Begin with your arms by your side. If with a partner face each other.
Put your forearms up with your hands facing in front of you. Make a beak with your fingers and then make a “quack-like” movement with your thumb and fingers. Do this four times to the music.
Place your arms in a “wing position” (elbows out, forearms facing) and flap your arms like a chicken. Do this four times to the music.
Bend your knees slightly and wiggle your hips four times to the music.
Clap your hands four times with the beat of the music.
Link arms with your partner and “fly” twice one way and then twice the other way. This completes the sequence.
Repeat steps 1-7.
Vocal Directions:
BEAK, BEAK, BEAK, BEAK
WING, WING, WING, WING
HIPS, HIPS, HIPS, HIPS
CLAP, CLAP, CLAP, CLAP
Dave
I was raised to pick up my towels after a shower or bath and hang them up or put them into the hamper for the towels to be washed. I want a clean area for not only me to “get clean” in, but for others as well! My Mother taught me well and as if her teaching was not enough, my coaches and military drill leaders took care of the rest of the schooling! I got the message! Pick up after myself! Be clean and take care of my belongings!
Since having all this drilled into my head, I never understood why others did not learn their lessons. This is compounded when I go workout at my gym where my confusion increases exponentially! Many of my fellow health seekers either never learned or have forgotten their learning’s! Let me explain and then you be the judge!
I always take two each clean hand and bath towels when I check in for workout. The two hand towels are for wiping perspiration from my face as I sweat profusely during my exertion, while the bath towels are used for my wonderful shower after the workout. Always when I enter the locker room, there are dry and wet towels laying scattered on the locker benches and especially the floor. There happens to be a very large receptacle for these towels, but I guess this is too big an effort to carry them to this bin. Must be the people are just too tired! I am already getting disgusted before even getting to the workout floor. The poor custodian is constantly picking up these towel, as it is a continuous effort.
Arriving at the workout part of the gym, I am usually greeted by a towel or two on the machines I will use. I only use one and that is the stationary recumbent bicycle, but I always get to remove a towel.
After workout, I am looking forward to my shower, so I return to the locker room to be welcomed by more strew towels, but I quickly strip naked and head to the shower. We have individual showers and they are really nice, except now I encounter soaked towels on the shower stall floor. Not only these towels which people probably harked up a lunger on, but also, freshly used band-aids, Kleenex, empty plastic bottles, and under ware! How can you lose your under ware in the shower? How can you forget your under ware in the shower? Early Alzheimer’s, I figure!
I know you are thinking about why I continue to attend exercise worship at this place! Well the reason is that these poor ole custodians are moving constantly picking up after the patrons, and the gym is convenient! I speak to the custodians everyday and ask why they do this and they answer, “it’s a job”!
Now I know that we pay very good money to workout at this gym, and that some patrons feel that they do not have too pick up their messes and are a privileged class! I say bull! Where are their manners? To where did their hygiene evaporate? The only answer that comes to my mind is that they are just slobs! I certainly would hate too be married or living with these slobs! I guess once a slob always a slob! What do you think?
Dave
My wife Susan and I have a new grand baby as of last night, March 11, 2008. The boy and mother are doing great. In my healthy opinion, a great day for our family. Just wanted to brag some!!!
Dave
In my healthy opinion, supplementation is extremely important for you to build and maintain muscle mass. You need to make sure you are taking the proper supplements and that you are taking them regularly. Use the following as a guide on the necessary supplements you need.
Proper Supplementation: The right supplements serve two functions when it comes to muscle-building. First, they help keep you from becoming “over-trained,” which is a common problem for many over-zealous weight-lifters. Second, they can speed up the rate at which you pack on muscle mass. It’s important to realize though that only a handful of supplements have been proven to really work. Here they are:
Whey Protein Powder. A good whey protein powder is probably the best muscle-building tool you can buy. It’ll make it MUCH easier to get enough protein in your diet while ensuring that your overall health is at a peak level. A whey protein shake is also the perfect post-workout meal because your muscles can immediately absorb and use the amino acids in the whey for rebuilding.
High-Quality Multivitamin/Multi mineral Formula. Taking a good “multi” is by far the easiest way to ensure that your body has all the vitamins & minerals it needs for energy and muscle repair. This is definitely a “foundation” muscle-building supplement.
Essential Fatty Acids. EFA supplements help you get enough of the good “healthy” fats you need for optimal fitness and health. Many fitness experts consider EFAs to be another foundation supplement.
Meal Replacement Powders. MRPs make it easy to get in the 5-6 meals per day you need for optimal muscle growth and fat metabolism. Many of the newer ones taste great and pack a good amount of high-quality protein, carbs and vitamins/minerals.
L-Glutamine. Considered to be one of the most important amino acids, L-Glutamine provides a long list of muscle-building and health-enhancing benefits. These include aiding protein synthesis, maintaining muscle cell volume & hydration, and increasing natural growth hormone production, among other things.
Creatine Monohydrate. Although there has been some controversy over creatine-use, an increasing amount of research shows it to be not only safe but very beneficial for increasing muscle mass. Most people can expect at least a 5-10 lb increase in lean muscle after a few weeks of creatine use. Some people gain much more.
Dave
This post is a continuation from my last. In my healthy opinion, you really need to concetrate on your diet if you are going to build muscle mass. Follow the attached recommendations to a leaner more muscled body.
Clean Diet: To build muscle, you must consume more calories than your body uses during the day. And to build muscle without packing on a ton of bodyfat, you’ve got to eat the “right kind of calories” - lots of lean proteins, whole grains, veggies, and healthy fats. Cut out all the junk food, fried food, sugar, alcohol, etc. and you’ll be well on your way to a better-looking, healthier, more-muscular body.
Eat 5-6 healthy, balanced meals per day.
Each meal should be approximately 30% protein, 30% fats, 40% carbs.
Consume 1 gram of protein per pound of bodyweight every single day.
Good protein sources include: eggs, chicken, turkey, fish, lean beef, cottage cheese, low-fat cheese, whey protein powder, protein bars, and meal replacement powders (MRPs).
Good sources of carbs include: vegetables, fruits, legumes, and whole grains (including oatmeal, brown rice, whole grain wheat, etc.).
Good sources of fats include: nuts, seeds, olive oil, peanut butter, low fat cheese, fatty-fish, low-fat mayonnaise, and flax seeds.
Drink about a gallon of pure water per day.
Eat a high-protein, high-sugar, low-fat meal immediately after working out. Whey protein powder mixed with fruit juice is a great, easily-absorbable option.
Cheat once a week. Eat whatever you want for one meal.
Keep your overall calorie intake high. If you’re gaining too much fat, lower your carb intake. If you’re not gaining enough muscle, increase your carb intake.
Dave
