Boring cardio stops here. We want you to look forward to your workout! With that being said, this cardio workout plan is sure to put the pep back in your step!
It’s imperative that you switch up your routine every now and then. This will stop your body from adapting to exercise, allowing you to get more results. Changing it up will also keep it exciting! Fun workouts are much more sustainable long-term!
The Ultimate Fat-Blasting Cardio Workout Plan utilizes several different forms of high-intensity exercise. This form of training forces your body to keep burning calories even after the workout is over. Depending on your current fitness level and how much time you have available, this Cardio Workout Plan can take anywhere from 15-45 minutes! Are you ready to get started?
The Workout
What you need: A timer, an open space to run/treadmill, and a jump rope.
What you do: Warm up for 5-10 minutes. Perform each exercise for 60 seconds. Move directly to the next exercise with no rest. Rest for 60 seconds in-between rounds. We’ve included instructional videos for each exercise, below.
Beginner: 1 round
Intermediate: 2 rounds
Advanced: 3 rounds
Jog
Single-Unders
Jumping Jacks
Jog
Double-Unders
Burpees
Jog
Single-Unders
Mountain Climbers
Sprint
*Double Unders are an advanced exercise. If you cannot yet perform them, feel free to do single-unders in their place.
Instructional Videos
How to Warm-Up
Jog
Single-Unders
Jumping Jacks
Double-Unders
Burpees
Mountain Climbers
Sprint
Don’t forget to Stretch It Out after completing this routine!
Exercises like those included in this workout do an excellent job of getting your heart rate up, thus burning some major calories. There’s no question that utilizing different cardio techniques will help you to shed excess weight and keep the workout exciting! What did you think of the cardio workout plan? Let us know in the comment section!
Beautifully toned and defined legs can now be yours 365 days a year!
The Summer Legs Challenge is designed to target trouble zones, specifically, the thigh area. Saddlebags and cellulite, can both be reduced by performing this challenge as stated below and following a clean-eating plan.
As with all the Summer Challenges (Abs, Arms, Butt), it is recommended the following tips be implemented for the next 7 days and preferably longer. Keep in mind, diet plays a key role in fat loss and ultimately how your body looks and feels. Here are some recommended tips to go along with the Summer Legs Challenge:
1. Drink water – It’s a good idea to have water available and drink several or more glasses throughout the day, about 2.5 liters.
2. Sodas – Give up sodas, including diet.
3. Avoid junk food and fast food.
4. Eat more fresh fruits, veggies, nuts, lean protein and low-fat dairy and avoid processed foods that are packed with sodium and refined sugar.
5. Eat smaller portions, about the size of your fist. We eat 5-6 small meals each day and never have hunger pangs. Check out the Skinny Plate Challenge for more tips.
6. Read labels and look at the ingredients’ list. Avoid products that contain refined sugar, enriched flour and high levels of sodium.
Equipment Needed: a yoga type mat or soft surface for floor routines, a kitchen chair for stability, one set of light dumbbells, either a flat bench or approximately a 12″ step or stable box for step-ups, and an interval timer. Below you’ll find video demos for all the exercises. It’s very important that you watch each video to understand the correct form for each exercise.
What to Do: The routines below will be performed as circuits. Circuit Training is atype of workout that typically combines high-intensity cardiovascular exercise with weight training. A circuit is the completion of all exercises in the routine, one after the other, with little to no rest between exercises. Each completed circuit is followed by a short rest period before starting the next round.
Let’s get started!!! Daily workouts are under 20 minutes.
Complete 3 circuits:
20 Stiff-Legged Deadlifts – hold 2 dumbbells Rest 10 Seconds 20 Side Lunges (10 each leg)
Rest 10 Seconds
30 Jumping Jacks Rest 10 Seconds 20 Step-Ups (10 each leg)
Rest 10 Seconds 25 Prisoner Squats 10 Seconds Rest 12 Walking Lunges, while holding light dumbbells (5 each leg) Rest 30 Seconds
Tuesday
Complete 4 Circuits: 30 Spartan Bows (15 each leg, hold to a chair if needed)
Rest 10 Seconds
30 Side Lunges (15 each leg)
Rest 10 Seconds 20 Power Jumping Jacks
Rest 10 Seconds 20 Stiff-Legged Deadlifts, while holding two dumbbells
Rest 10 Seconds 15 Gengis Khan
Rest 30 Seconds
Complete 4 Circuits: 30 Spartan Bows (15 each leg, hold to a chair if needed) Rest 10 Seconds
30 Side Lunges (15 each leg) Rest 10 Seconds 20 Power Jumping Jacks Rest 10 Seconds 20 Stiff-Leg Deadlifts, while holding two dumbbells Rest 10 Seconds 15 Gengis Khan Rest 30 Seconds
BONUS: PILATES THIGH SLIMMING WORKOUT (optional)- Perform this Workout if you would like a Wednesday Routine.
Prisoner squats
Power Jumping Jacks
Inner Thigh Lift
Forward Skaters
Jump Squats
Walking Lunges
Stiff-Legged Deadlifts
Side Lunges
Jumping Jacks
Step-Ups
Spartan Bows
Gengis Khan
IMPORTANT: This challenge is for 7 days only. Following the 7 day challenge, feel free to use any of the workouts but keep in mind each major muscle group should be worked out 1 to 2 times weekly, with 2-3 days rest in between.
Be sure to like our Facebook page and follow us on Pinterest to be the first to try out new workouts and view our latest fitness resources.
Forget limiting your grilling to patties and hot dogs; go beyond standard barbecue fare and give your taste buds something they’ll truly remember! Throwing fresh fruit on the grill is a brilliant way to take advantage of all the delicious, seasonal produce the summer season has to offer. These grilled fruit desserts might taste indulgent, but they carry a bunch of vitamins and antioxidants your typical grilled food wouldn’t.
Whether you use gas or charcoal, the heat from your grill adds fabulous flavor to your fruit of choice. This happens because the sugar in fruit caramelizes when cooked, bringing out this incredible sweetness comparable to a decadent dessert. Meanwhile, the produce latches onto that tasty grill flavor, making the lip-smacking result extra savory.
An excellent sweet-tooth satisfier, grilled fruit lets you enjoy dessert without feeling guilty. We’ve grouped together 7 fruits that taste downright fantastic when tossed on the grill. Not to mention, these juicy delights deliver a vibrant, stunning presentation when cooked up. So what are you waiting for? Scan this list for your favorites and then fire up the grill!
1. Apples
Turn this timeless classic into a decadent side dish or dessert! Slice apples into rings, and coat the fruit with some honey and coconut oil or butter, and throw on the grill. The normally crisp, tough-skinned fruit softens up when cooked, oozing incredible flavor with every melt-in-your-mouth bite.
One of summer’s tastiest joys, peaches taste even more heavenly when they take to the grill! The open flames dramatically boost the sweetness and intensify the flavor of this luscious fruit. Simply slice peaches in half and remove the pits, brush lightly with coconut oil (or a cooking oil of your choice) and cook over a medium to low gas grill. For added flavor, sprinkle brown sugar and cinnamon over peach slices before throwing them over flames. Even those slightly bruised, less-than-perfect peaches taste amazing on the grill, so think twice before you toss them out!
When it comes to grilled fruit, pineapple definitely reigns supreme. The tropical superfood tastes great on its own, but grills like none other. This tender, tough fruit is resilient enough to withstand the flames; it turns a gorgeous golden-brown color when cooked, and its sugars caramelize and intensify the fruit’s overall flavor. Pineapple makes a surefire crowd-pleaser at backyard parties and barbecues, and grilling the tasty treat is a cinch!
There’s no sweeter time than summer. From fresh ice cream to strawberry shortcake, the possibilities for summery desserts are endless…so it’s hardly fair that it’s also swimsuit season. Good news: you can still fit dessert into your lifestyle and still fit into that bikini. And here’s the even better news: we’ve got 6 fresh, healthy, fruit-based desserts that will tickle your taste buds without tipping the scale.
This recipe proves that coconut and pear make a surprisingly perfect combo. Sweet and creamy with a hint of tropical, this dessert will bring out a little extra sweetness in your summer.
Nothing says summertime like popsicles! These creamy yogurt-based pops will have you reaching for seconds. And with the blueberries mixed in, that just means more vitamins and antioxidants.
Not only is this dessert healthy and delicious, it’s easy. So easy, you could even downgrade it from dessert to an anytime snack. It’s even healthy enough to serve as a side at your next barbecue!
Ice cream is typically the enemy when you’re in slim-down mode. But when you’re missing that frosty goodness, here’s an alternative: banana ice cream. Our recipe incorporates coconut for a taste that will transport you to the tropics.
Skip the trip out for fro yo and try our fresh, homemade alternative. Add a mix of fresh fruit and mint, and you have a dessert good enough to open up your own fro yo stand (but we recommend saving it all for yourself).
Have you ever suffered from neck pain? I have, and let me tell you, it is NO fun! Neck pain can keep you from performing a number of everyday activities. Think about how often you turn your head throughout the day… Too many times to count, right? Causes of neck pain can vary from muscle strain, injury, and even muscle tightness (usually caused by stress). If your neck pain stems from tight muscles, I have some great news! Practicing a consistent stretching routine can improve and even cure your neck pain. Try these six relaxing yoga poses to relieve neck pain for good!
Many people believe that it they’re suffering from neck pain, they just have tight neck muscles. On the contrary, a number of muscle groups can be to blame. Neck pain doesn’t just come from tight neck muscles, but tight shoulders, traps, upper back, and chest muscles, as well. Spinal compression can also be a cause, commonly found in people that sit for long periods of time throughout the day. These six relaxing yoga poses to relieve neck pain will cover all of these muscle groups. When we have proper flexibility in our upper body, our posture will improve and our aches & pains will subside.
We’ve included instructional videos for each pose at the bottom of this post.
1. Cat Cow Pose
Perform at least 5 rounds (Cat, cow, cat, cow, etc…) Remember to inhale on cow and exhale on cat!
Stretches the spine, back, neck and abdomen.
2. Thread the Needle Pose
Hold for at least 30 seconds per side.
Stretches the shoulders, chest, arms, upper back and neck.
3. Cobra Pose
Hold for at least 30 seconds. Maintain your breathing throughout.
Stretches the chest, shoulders and abdomen.
4. Eagle Pose
Hold for 15 to 30 seconds per side.
Stretches the shoulders and upper back.
5. Supported Fish Pose
This pose requires a yoga block or foam roller (beginners). Hold for 30 seconds, breathing slowly and deeply.
Stretches the throat, chest and abdomen. This pose also relieve spinal pressure.
6. Ear to Shoulder Pose
Hold each side for 5 deep breaths.
Stretches the neck and shoulders.
Cat Cow Pose
Thread the Needle Pose
Cobra Pose
Eagle Pose
Supported Fish Pose
Ear to Shoulder Pose
Whether you’re suffering from neck pain or not, these 6 poses are great for improving upper body flexibility and mobility. Give them a try and let us know what you think. You’ll feel great, notice less aches and pains and even develop better posture! Try these 9 Yoga Poses that You can do at Work.
Cooking your own meals is one of the best ways to lose weight and improve your overall health. Packaged foods, takeout, and restaurant dishes often have hidden sugar and preservatives. Those ingredients can lead to weight gain, so it’s best to choose ingredients yourself. But who has time to meal prep for your weight loss plan?
If you have a few minutes every week, you do!
Meal-prepping seems intimidating (especially if you’re looking at Pinterest!). Stacks and stacks of fancy Tupperware containers, hours of work, tons of ingredients…it seems like way too much for one person to tackle.
Well, with these steps, meal-prepping is actually possible. All it takes is a little dedication and planning.
Set aside one day a week to cook several batches of healthy meals that you can eat throughout the week. When you have healthy meals ready to be eaten, you won’t be as tempted to go out for lunch or pick up takeout on your way home. Here’s how to meal prep for your weight loss plan.
1. Write down your goals
You’re much more likely to stick to your goals if you write them down. Plus, knowing your goals will help you choose what to eat. Working out a lot and want to build muscle? You need lots of protein. Trying to reduce your risk of diabetes? Prepare high-fiber meals. You can also try keeping a food journal to keep track of your progress.
2. Decide which meals to prep
Are you going to prepare breakfast, lunch, dinner, snacks, or all of the above? Look at your schedule – when are you the busiest, or most likely to crave something unhealthy? Those are the meals you should focus on prepping. If you find you never have time to eat breakfast, keep Overnight Oats in the fridge. If you regularly stop for pizza on your way home from work, have homemade Guilt-Free Pizza waiting for you.
3. Choose a meal prep day
Make meal prep a habit. Choose a day of the week when you have a few hours to dedicate to cooking. Most people like to meal prep on Sundays, but choose a day that works for you. Schedule “meal prep” in your calendar every week so you don’t forget or bow out.
4. Choose recipes
The recipes you choose should reflect your goals. In general, every meal should have a balance of protein, complex carbs, and healthy fats. Load up on veggies, too! Avoid sugars, especially refined sugar and artificial sweeteners. Here are some clean ingredients to include in your meals:
By now, we all know quinoa is a multi-talented superfood. This healthy grain is a star in everything from breakfast bowls to salmon cakes. Of course, while quinoa is now a staple ingredient in tons of different meals from breakfast to dessert, many of us Day-1 quinoa fans first fell in love with the grain as a rice substitute.
Whether it’s a side or a main ingredient, a zesty rice is an important part of any Mexican meal. As usual, quinoa is an excellent substitute for your favorite spicy rice mixes. I’ve started whipping up an easy and tasty batch of this Mexican quinoa with every meal that would usually send me reaching for a box of pre-packaged Spanish rice. Not only do I get to swap rice for all the health benefits of quinoa, but I can also cut back on tons of added sodium. It’s a win-win!
In the meantime, this Mexican quinoa packs tons of other fun and flavorful ingredients, including black beans, tomatoes, and avocado. In this recipe, we’ve made a meal of it, pairing cilantro lime chicken with Mexican quinoa for an easy and healthy dinner.
A Zesty Cilantro Lime Chicken Dish the Whole Family Will Love
Despite what fast food restaurants may have you think, Mexican food isn’t all about ground beef and cheese. There are plenty of clean, healthy ways to enjoy a little Southwestern flavor.
As the meal’s primary source of protein, the delicious recipe is kind of the main event here. If you’re a fan of lemon chicken, you’ll love this zesty, Southwestern spin on the traditional citrus flavor.
With lime zest, cumin, and crushed red pepper, this chicken bursts with spicy Mexican flair that’s still mild enough for most palettes.
Of course, cilantro can be a pretty polarizing flavor. If you’re not a cilantro fan, no worries. The cilantro doesn’t bake with the chicken in this recipe, we just sprinkle it on top after. If cilantro isn’t your thing, feel free to just leave it off and enjoy a zesty lime chicken, sans cilantro.
Mexican Quinoa
Flavored with cumin and chili powder, this quinoa bursts with Mexican flavor. It also packs tons of delicious ingredients, like tomatoes, beans, and my favorite- avocado! Again, if you’re not feeling the cilantro, feel free to just leave it out of the quinoa, as well.
If you’re looking for a clean, healthy, and easy Mexican dinner, this cilantro lime chicken with Mexican quinoa is a recipe you’ll return to again and again. Enjoy!
Yield: 4 Servings | Serving Size: 1 piece of chicken, 1/2 cup quinoa | Calories: 594 | Total Fat: 17 g | Saturated Fat: 3 g | Trans Fats: 0 g | Carbohydrates: 66 g | Fiber: 13 g | Sugar: 4 g | Protein: 45 g | Cholesterol: 85 mg | Sodium: 676 mg | SmartPoints (Freestyle): 8 |
Ingredients
For the Chicken:
1 pound boneless and skinless chicken breast
1 tablespoons olive oil
1 teaspoon ground cumin
1/2 teaspoon Kosher salt
1/4 teaspoon crushed red pepper
2 teaspoons lime zest
2 tablespoons lime juice
2 tablespoons fresh cilantro, chopped
For the Mexican Quinoa:
1 tablespoon olive oil
2 cloves garlic, minced
1/4 cup red onion, diced
1 cup quinoa
1 cup chicken broth
1 (15 ounce) can low sodium black beans, drained and rinsed
1 (15 ounce) can low sodium diced tomatoes
1 tablespoon chili powder
1 teaspoon ground cumin
1/2 teaspoon Kosher salt
2 tablespoons fresh cilantro
1/2 cup fresh avocado, chopped
Directions
For the Chicken:
Preheat the oven to 400 degrees. Line a baking sheet with foil and spray with nonstick spray. Place the chicken onto the sheet and brush with oil.
In a small bowl, combine the cumin, salt, red pepper, and lime zest. Lightly coat the chicken with the mixture. Bake for 15 minutes or until firm and cooked through. Sprinkle with fresh cilantro.
For the Mexican Quinoa:
In a large skillet, heat the olive oil and medium heat. Once hot, add garlic and onion and cook just until soft, about 2 minutes. Stir in the quinoa, broth beans, tomatoes, chili power, cumin, and salt. Bring a simmer. Cover and cook for 20 minutes or until quinoa is tender and the liquid as been absorbed. Stir in the cilantro and avocado.
Spoon on to serving plates with the chicken on top, enjoy!
These easy vegetarian dinner recipes are perfect for those busy weeknights when you think it’s impossible to make dinner from scratch. You know the ones I’m talking about – when work deadlines start crunching up on one end while family commitments squeeze you at the other. Sometimes, it feels like I’m all worked up like an accordion and there’s no space in the cracks to cook dinner! Having a busy lifestyle often gets in the way of exercisingand eating well, but I’m committed to avoiding the drive-thru and stop ordering so much takeout.
That’s where these easy vegetarian dinner recipes come in. They prove that I can have a healthy and delicious meal while also keeping things simple! Even if you’re not a vegetarian, I think you’ll love these meatless dinners. Enjoy them for Meatless Mondays or any other day of the week that you’re looking to keep the calorie- and fat-count low.
Before you worry about getting enough protein, know that these vegetarian dishes are packed with plant-based proteins. For a long time, I thought the best way to get protein was from meat-filled meals. Then, I discovered all these great plant-based alternatives like beans, quinoa, broccoli, and lentils. They pack in the protein while still creating a wonderfully juicy, rich-tasting meal with a tantalizing texture (just like meat).
For anyone who’s looking for a simple, meat-free meal, these easy vegetarian dinner recipes are for you. In addition to being ready in about 30 minutes, most of these recipes make great leftovers, too. Talk about an effortless way to pack lunch for the next day!
This vegetarian recipe combines the flavors of your favorite comfort food with the ease of a no-fuss casserole. It cooks in only 35 minutes, so you can whip this one up even on the busiest of nights. It doesn’t hurt that it’s a low-calorie crowd-pleaser that the whole family will love, either!
Craving the freshness of sushi but want to keep make an all-veggie meal tonight? Add this clean-eating bowl to your list of easy vegetarian dinner recipes. It’s fun, flavorful, and oh-so-quick to create.
There’s no need to say goodbye to Taco Tuesday, even if you’re following a gluten-free, vegetarian diet. This fresh dish with sweet-and-savory flavors only takes 15 minutes to pull together. How easy is that?
Creamy avocado comes together with rich, runny poached eggs to create a mouthwatering meal. Round it all out with protein-packed, nutty quinoa, and you’ll have dinner in 10 minutes! Before you jump in, learn the secret to making light and fluffy quinoa.
A smile. A hug. A child who reaches for your hand. Sometimes it’s the little things that matter the most—and it’s no different with weight loss. You can take positive steps toward living a more slimming lifestyle with small tweaks. Start with these 5 tiny changes that will help you lose weight and keep it off for good.
1. Eat veggies at every meal.
Yeah, we know vegetables aren’t on the menu all the time, especially at breakfast. However, veggies can be your weight loss saviors. They’re low in calories and high in fiber, making them natural choices for whittling down that waistline. Here’s how to add more veggies to the menu:
Add delish vegetarian meals, like Eggplant Lasagna, to your menu.
Munch on sliced veggies as you prepare meals.
2. Get to know portion sizes.
If you’ve been struggling to lose weight and keep it off, it might be time to check out your portion sizes. It’s super easy to overeat, especially when you live a busy lifestyle filled with family, friends, and work. Measuring out portion sizes is one of those tiny weight loss tips that can keep you on the right track if you really stick to it. It takes next-to-no time to grab a measuring cup when it’s time to serve a meal—but it will make a big difference in your calorie count in the long run. Get started with 7-Day Portion Control Menu.
3. Brown bag your lunch.
Save your waist, hips, thighs, upper arms, and more from thousands of calories every year by packing lunch. Commit right now to cutting lunchtime takeout in half; if you normally nosh out four times a week, cut it down to two. Eating healthy homemade lunches will reduce fat, calories, sodium, refined sugar, and more. Go homemade with 21 Lunches to Help You Lose Weight or make DIY Skinny Salad-in-a-Jar your go-to recipe.
4. Plan to eat two healthy snacks every day.
That same busy lifestyle that sabotages portion sizes can do a number on how often you eat too. If you go long stretches without food, blood sugar levels drop, which makes you more vulnerable to overeating at meals or reaching for not-so-good-for-you snacks. Dig into 6 Metabolism-Boosting Snacks and 21 Clean Snacks in Under 5 Minutes.
5. Don’t drink your fruit.
This is one of the most overlooked weight loss tips. Downing that big glass of orange juice may not be doing your body any favors. Processed fruit juices are notoriously high in calories and added sugar. What’s more, it’s common to over-pour serving sizes, so you may be drinking way more calories than you think. Trade in that big glass of processed OJ for a whole orange, and swap out that apple juice for a whole apple. Pair your favorite fruits with a serving of 3-Ingredient Almond Butter Yogurt Dip. If you do drink fruit juice, look for unsweetened varieties and stick to one serving size.
So in conclusion, don’t let your weight loss journey stress you out. Take baby steps and work on one small change at a time. These 5 tiny changes that will help you lose weight and keep it off can make weight loss easier than you think.
For more tasty recipes, healthy lifestyle tips, and whole body workouts, check out our Facebook page and follow us on Pinterest.
Sometimes, it seems like vegetable side dishes take too much effort to make! They often involve a lot of chopping and long cook times, making me wish I’d opted for a one-pot meal instead. That’s why I love this easy garlic lemon green beans recipe. This is one of those completely simple – but absolutely – delicious vegetable side dish recipes that you want to have in your back pocket. You only need four ingredients to make it, and it’s ready to eat in only 10 minutes! As a bonus, these green beans taste perfectly delicious whether they’re served hot, room temperature, or cold, which makes it easy to coordinate dinner. That also means it’s definitely worth making a large batch so you have leftovers.
You can eat these easy garlic lemon green beans any time of day. They’re the perfect vegetable side dish for lunch or dinner, no matter what else is on the menu. You can serve them alongside your favorite chicken recipes,and they also pair exceptionally well with shrimp. I’ll often take the leftovers and add them to my lunch quinoa or rice bowl, or I’ll chop them up and toss them in my breakfast scramble. The possibilities are endless with this simple yet flavorful vegetable dish.
Why We Love Lemon Zest
Lemon zest is a very important ingredient in this easy garlic lemon green beans recipe. While lemon juice will bring some acidity and sourness to the dish, lightening things up, the zest brings its own set of unique characteristics. You see, the zest is just the yellow part of the rind and doesn’t include the white, bitter pith between the skin and the flesh. It not only makes the dish look beautiful, but it also provides a bright, “pop” of flavor that makes this vegetable side dish stand out.
If you don’t already have one, we definitely recommend that you purchase a Microplane zester. They’re relatively inexpensive, and they make quick work at zesting lemons and limes. You can also use them to finely grate chocolate or Parmesan cheese, so it’s certainly a worthy investment.
Yield: 4 Servings | Serving Size: 1 ounce | Calories: 69 | Total FatL 4 g | Saturated Fat: 1 g | Trans Fat: 0 g | Carbohydrates: 9 g | Fiber: 3 g | Sugar: 4 g | Protein: 2 g | Cholesterol: 0 mg | Sodium: 7 mg | SmartPoints (Freestyle): 1 |
Ingredients
1 pound fresh green beans, ends trimmer
1 tablespoon olive oil
3 cloves garlic, finely minced
1 teaspoon lemon juice
2 teaspoons lemon zest
Directions
Bring a large pot of water to a boil on high heat. Once boiling, add the green beans and cook, boiling, for 3 minutes.
Drain the beans and lay them on a paper towel and gently pat dry.
Heat the olive oil in a large skillet on medium heat. Once hot, add the green beans and garlic. Cooking, stirring often, until the beans just begin to blister. Add the lemon juice and 1 teaspoon of the zest. Cook until the beans are tender but still a bit crunchy.
For more skinny recipes, subscribe to our newsletter. We’re constantly coming out with great-tasting recipes and inspirational weight loss articles, so you won’t want to miss a post!
We all dream of having the perfect booty, right ladies? Unfortunately, for most of us, we have to put in quite a bit of effort to get any results at all. Sometimes it can seem like we’re not making any progress, which can be totally discouraging. Don’t count yourself out just yet. Although you may be doing one or two things to build your glutes, you could be missing a few key elements. Below, you will find the little known ways to get a sculpted booty. By putting all of these these tips into practice, you will ensure that all of your hard work pays off!
Flexibility is Key
Get your Gumby on girl! Flexibility is KEY to any workout, especially glute-building exercises. If your muscles are tight, you are more prone to injury. A lack of flexibility will prevent you from getting the most out of the exercise that you’re performing. The ability to get full range of motion will allow you to keep making progress! Stretch out before and after your workout. The pigeon, knee hug, and hamstring stretch are 3 of my favorites. (We’ve included instructional videos for each of them at the bottom of this post.)
Don’t be Afraid to Lift HEAVY
Squats are by far the #1 booty-building exercise that you can do. Because of this, we want to make sure that you’re performing them to the best of your abilities. Proper form isimperative, but don’t be afraid to liftheavy. Low reps and heavy weight will build and shape the muscle. For instance, perform 5 sets of 5 at 80% of your 1-rep max. Your 1-rep max is the heaviest weight that you can do for 1 complete rep. If your 1-rep max for squats is 100 pounds, you’ll perform 5 sets of 5 reps at 80 pounds. If you can’t physically perform squats, the leg press is a good alternative. It’s always a good idea to get a form check from someone that is familiar with the exercise (a trainer or experienced gym member.) Read about the 4 Weight Lifting Mistakes that are Getting in the Way of Toning Up.
Adjust Your Stance
In order to target your glutes even further, you can adjust your squat stance to be wider. When I say wider, I mean slightly wider than shoulder width, with your toes pointed outward. Focus on driving the weight upthrough your heels. At the bottom of the movement, your knees should at least hit a 90 degree angle. The deeper the squat, the better the butt! Keep in mind that your knees shouldnevertrack forward farther than your toes. If you lack flexibility, you may find that you go to your toes during the lowering phase. Until you become more flexible place a 2.5lb plate weight under each heel so that you can drive the weight up through your heels.
Strengthen Weak Spots
Ohhh, the abduction machine… This is that really uncomfortable machine at the gym. As awkward as it may seem, it does serve a very important purpose. Many people think that this machine is there to slim your thighs and hips. Actually, its purpose is to strengthen those deep hip muscles, which will help you improve your squat! Keep in mind, stronger squats equal a more sculpted booty! Use the abduction machine proudly! Check out this workout to Strengthen Your Hips.
Squeeze Those Glutes!
Deadlifts are incredibly powerful in lifting and firming your behind. Proper form, as always, is imperative! This movement begins at the bottom. As you lift, remember to keep your core tight and back neutral. At the top of the movement. be sure to pause and squeeze your glutes. Doing so will ensure that you’re hitting all of the right muscles!
Slow it Down
Hip thrusts are an excellent glute-isolation exercise. You don’t need to go too heavy on these. The movement is more important. A slow contraction and isometric (continued tension) hold at the top will target the gluteus maximus. These are a fantastic accessory exercise to pair with squats. During squats, most people are quad-dominant because the gluteus maximus is weak. Strengthening this large muscle will improve those squats! While concentric contractions (the shortening phase of muscle contraction) get most of the glory, eccentric contractions (the lengthening phase of muscle contraction) are just as important. No matter what exercise you’re performing… slow and steady wins the race!
Variety is Very Important
While the ‘big lifts’, like squats and deadlifts, will sculpt and strengthen your entire lower body, switching up your accessory exercises can greatly benefit you! Try different lunge variations, such as walking lunges (personalfave), side lunges, and reverse lunges. Practice squat variations, like split squats and pistol squats. Single-leg deadlifts, glute kick-backs, and hip bridges are great hamstring/glute accessory exercises. Remember! Push through your heels for maximum booty gains.
Have a Plan
Consistency is key. Have a workout plan ready! I’ve witnessed SO many people not tracking their workouts. How do you expect to make any progress if you never know what exercise, weight, how many sets, or how many reps you completed the last time? Don’t guess! Track your progression. Write it down or log it into one of the many workout applications available on your smartphone. I guarantee that you will see more progress when you have a plan of attack! Not to mention, it’ll save you time and frustration in the gym.
Feed the Booty
In order to build the perfect booty you must eat enough food. Your body needs a specific amount of macronutrients each day to properly repair and build your muscle. Starving yourself will hinder this process. Make sure you get enough protein throughout the day. A general rule of thumb is 1 gram of protein for every pound of body weight. For example, if you weigh 150 pounds you should aim for 150 grams of protein per day! Work on building your bottom for 4 to 6 weeks. After the building period, you can transition to a fat loss program to help reveal all of your hard work!
Step it up
While cardio is not thebestexercise to sculpt your glutes, climbing actual stairs or using the Stairmaster is a great workout finisher! Ten minutes spent climbing steps after your booty workout is a fantastic way to exhaust the glutes. I’ve said it before, and I’ll say it again… Your main focus here is to push through your heels!This will focus the effort in your glutes, whereas pushing through your toes would hit more of your quadriceps. You can increase the difficulty by wearing ankle weights or holding dumbbells down at your sides.
Double (or Triple) Time
Many people only work on their lower body once a week. This is completely acceptable; however, if you want to build a better butt, you should increase the number of lower body days. You can perform up to 3 lower body days per week, just make sure you give yourself a day between so that you can properly recover. Don’t forget, the more that you workout, the more you are going to need to stretch! Also, if you’re working a body part this often, getting enough protein is especially important for muscle repair.
Pigeon Stretch
Knee Hug Stretch
Hamstring Stretch
I hope that these little known ways to get a sculpted booty will help you build the butt you’ve always dreamed of! We’d love to hear if you have any tips to share in the comments below! Follow us onFacebook,Pinterest, andInstagramfor new and exciting booty-building workouts!
If you’ve never lived in the South, there’s a good chance you’ve never had a fried pickle before. You should actually count yourself lucky, in some ways. They’re definitely not too healthy for you, but they’re craveably good. Personally, I’m completely addicted to this fun and funky appetizer! Luckily for you, we figured out a way to make a skinny version that doesn’t skimp on any of the flavor with these oven-fried pickles.
These crispy, crunchy, little bites are loaded up with tangy pickle flavor. The best part about our oven fried pickles recipe is that you can use any pickle you have in the fridge. We think dill pickle slices work best, but you could use bread and butter pickles or sweet pickles instead. If you have spears, you might want to cut them down to size (but, then again, it could be fun to have some long and skinny bites!).
And, since we’re skipping the deep-frying, you’ll get a healthier, guilt-free version of this Southern classic. Instead of using fryer oil, we crisp up the breaded pickle slices in a hot oven. This means your oven-fried pickles won’t have any added fat, but you’ll still get an easy-to-make, crunchy, and satisfying snack. Sounds just about perfect to me!
How To Serve Oven-Fried Pickles
The classic way to serve oven fried pickles is as an appetizer with a nice aioli dipping sauce. Aioli is another one of those things that aren’t necessarily super healthy, but we always have a solution for such problems! I would definitely suggest making the skinny aioli recipe from this roasted artichoke recipe. We use Greek yogurt, instead of mayonnaise. That keeps the fat content down without sacrificing any of aioli’s characteristic flavor.
If you’re feeling adventurous, serve these oven-fried pickles on a sandwich. You can use them in place of any regular pickle on any one of these 10 healthy sandwich recipes. They will still have all the tangy flavor of pickle slices, but you’ll get some extra crunch from the breaded coating. It might be a little decadent, but remember – you’re making a guilt-free “fried” recipe. So, you don’t have to worry about it!
Check out this video to see how to make the recipe:
1 (16 ounce) jar hamburger sliced pickles, dill work best
2 egg whites
1/2 cup Panko bread crumbs
1/4 cup whole wheat flour
1/2 teaspoon garlic powder
1 teaspoon smoked paprika
1/4 teaspoon Kosher salt
Directions
Preheat the oven to 450 degrees. Spray a baking sheet with non stick spray and set aside.
Drain the pickles and pat dry. Place the egg whites in a small bowl and lightly whisk. In a medium bowl combine remaining ingredients and mix well.
Place the pickles in the egg white and then the Panko mixture pressing the Panko into the pickle to ensure both side are coated. Place the coated pickles in a single layer on the prepared baking sheet.
Bake for 10 minutes, remove from the oven and turn the pickles over. Return to the oven and bake 10 more minutes until crisp. Serve hot with your favorite dipping sauce.
We love to transform our favorite comfort classics into clean versions that promote healthy eating. To get all the latest and greatest delivered right to your inbox, simply use this link to subscribe to our newsletter. Or, if you prefer a newsfeed version, follow us onFacebook orInstagram.
I love throwing parties, and outdoor parties are one of my favorite parts of summertime! There’s plenty of room in the backyard for everyone to spread out, enjoying the warm weather and playing our favorite lawn games. There’s only one problem about throwing a 4th of July bash: at least in my family, everyone seems to arrive…let’s say “fashionably late.” That means that half the crowd is getting hangry while they wait for us to fire up the grill! So I’ve gotten smarter over the years about having snacks and appetizers ready, and this list of light & healthy 4th of July appetizers has definitely come in handy.
Appetizers don’t have to be heavy or filled with fatty ingredients to be delicious. While it’s true that a cheesy garlic bread definitely satisfies, it also won’t leave you feeling light. The point of the snack isn’t to fill you up – it’s to provide you with nourishment while you wait for the main meal. No one wants to be completely full when you pull those burgers and brats off the grill! These light & healthy 4th of July appetizers are designed to deliver nutrition and flavor without ruining your appetite.
The 4th of July only comes around once a year, so be sure to make your celebration memorable. Get the party started right with guilt-free, delicious food like these light & healthy 4th of July appetizers. Just be ready to hand out some recipes – your guests will definitely ask you for a few of these!
These bite-sized “cheeseburgers” make the perfect, portion-controlled appetizer. Bell peppers make an excellent bun replacement, delivering tasty burger flavor without that filling bun. Customize them any way you like by adding in your favorite toppings. My cheeseburger boats are going to have green chile and bacon, for sure!
Skip the saturated-fat-filled chicken wings without missing everyone’s favorite 4th of July appetizer. The Minimalist Baker really nails it with these cauliflower wings. They taste just as good as the real deal, but they’re packed full of nutrition instead.
You can’t have a well-rounded 4th of July party without a vegetable platter! I love this recipe for Greek yogurt ranch by Damn Delicious, too. It makes this appetizer healthier without sacrificing any of that characteristic ranch flavor. Feel free to vary your vegetables based on what’s seasonal and fresh in your area.
Meatballs are a classic party appetizer, but that doesn’t mean you can’t lighten them up and make them healthier! By using ground chicken, Pinch of Yum cuts out most of the saturated fats without losing any of the flavor. Serve them up on toothpicks with your favorite dipping sauce.
Fire up the grill and treat your guests with this beautiful appetizer. This dish captures all the flavors of the classic Italian favorite while lightening things up by using zucchini slices as the “bread.” Talk about a great way to sneak in an extra serving of vegetables!
No backyard barbecue is complete without a bowl of guacamole, but that doesn’t mean you have to serve it up with fat-filled chips. These baked plantain chips by the Minimalist Baker are so crunchy and flavorful that you might find yourself snacking on them well before you pull out the guac.
I
