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Lovely GOOD Friday

Happy Good Friday!! I love days like today– such an awesome reminder of LOVE and happiness!!

I’m feeling much, much better today! Thanks for all your well wishes about my neck and business thoughts.

Today’s contest post:

MY 6 Daily Goals–

  1. Cycle day- 13 all is good on the hormone front.  I feel clear minded, happy, focused, more healthy and I was hungry this morning when I woke up– Metabolism is alive!!
  2. Weight- 131.0…back down a couple pounds of water weight after getting a bit more active yesterday and staying away from the advil. I expect to be back under 130 by early next week.  This injury won’t keep me from my goals!!
  3. Sexy To do’s- I need to shave today. Also, I think I’ll go tanning again
  4. Workout- I’ll spend a little time at the gym doing some light weight training on the machines.  It’ll be a “therapy” type session
  5. Meal POA- embrace my hunger a bit….I’ve been really a big time baby about being a bit hungry.  The second I’m hungry, I’ll eat.  That’s fine most of the time, but not right now while I’ve been less active and if I want to attain my goal by VEGAS I’ll need to “embrace my hunger” a bit more!
  6. Sexy Actions- Today’s topic for the contest…I’m excited to read some of your ideas.  Hubby’s got Good Friday off, so I think I’ll be able to be a bit more flirty with him and get some “quality” time with him!!

Enjoy the day!!

Love,

Michelle

The Key to your Motivation is to Encourage others!

www.BuffMother.com

28 days of Christmas: Day 10

XMAS Day 10: “rest day”…

If you’ve gotten in your workouts this week, you deserve a rest day.  Resting and letting your muscles recover is key to rebuilding your body, metabolism and mind!

On my days “off”, I like to do RESEARCH for my next workout or learn some new exercises.  Here’s a long list of videos I’ve put online over the years.  If you enjoy any of them please comment (it really helps them gain traffic).

http://buffmother.com/7030/video-links

Have a great day OFF!!

Thanks,

Michelle

28 Days of Christmas: Day 8

XMAS Day 8- LEGS again!!!  Build your FAT FURNACES!!!

See day 1 for workout details~http://buffmother.com/?p=6910

This morning I commented on a blog about slow weight loss and that inspired me to talk more about MUSCLE today:

here is my comment~

“Weight loss is always hard, but I do agree it’s harder with age.  Do you know why? HORMONES~ not just the estrogen and progesterone ones, but the ones that are typically thought of as MALE hormones: testosterone and growth hormone.  Those are stimulated to be released when you do certain types of exercise= Lifting heavy and intense anaerobic or lactic acid cardio…and also through diet, for example when you go from a fasting state (buffing) to a higher caloric intake (boosting).  I know that in my own fitness when I focus on stimulation my body’s “anabolic” hormones, I can get LEAN!!!

Keep working hard and remember to work WITH your hormones and you will see you body respond!

-Michelle”

And here is an EXCERPT from one of my articles about building muscle that BURNS FAT:

How do I go about building muscle?
Muscle in women deteriorates at almost every stage of life. This is why we must weight train!!!!
Weight training rebuilds your lost muscle and therefore rebuilds your metabolism. BuffMother!’s weight training philosophy is based on:
  1. The Basic Big three
  2. Challenge
  3. Change
The Basic Big Three:
What do I mean by the big three? There are 3 larger main muscle groups of the body and my lifting program is centered around them. Metabolism will be affected most if these 3 muscle groups are emphasized since they comprise the majority of the muscle mass on our bodies. The basic big three are your legs, chest and back.
          1. Legs (and butt)
Leg muscles are the biggest strongest muscles of our body and in order to have a great metabolism you must not neglect lifting with these potential “fat furnaces”. The vast majority of women don’t realize how strong and powerful their legs can be without getting bulky. I understand that most women have a fear of lifting with their legs because they often carry a higher amount of fat in their legs and therefore fear adding bulk to their lower half through strength training. As women we don’t have the levels of testosterone necessary to build big bulky muscles! So don’t think that if you lift with your legs you will make them significantly bigger. Initially a small amount of muscle growth will occur and before you start loose your fat on top  and inside of this muscle, you may notice a slight size increase, but this is temporary. You will soon notice how your legs gain new shape, firmness and a leaner appearance. All of which is caused by these muscles becoming more active and therefore burning more fat!
Let’s talk about the area that all women are concerned about, your butt. It must be dealt with head on. Meaning you must make a huge concentrated effort to reshape the behind that inactivity and age has destroyed. Butts require squats and lunges!!! Lots of them and with weight. No amount of donkey kicks, step-ups, abduction or adduction exercises will do the significant work that must be done in order to reshape your butt. These exercises are great auxiliary ones and are helpful initially and in complementary sense to a leg weight training program, but on their own they will not do much. Legs and butts are strong muscles so in order to change their looks we have to challenge them. This requires using heavier weights and intense contractions.
Most modes of cardio or aerobic exercise utilize the legs. These exercises do great in toning the muscles of the legs that are used during these aerobic sessions. However, they don’t hit all the muscles of the legs and butt and for the most part they don’t build them. Instead they are what we call catabolic. This means they lead to the breakdown of these muscles. For instance look at a marathon runner. They look sickly. They are some of the most aerobically in shape people and they do a lot of working out with their legs, but there muscles are tiny and they have gross butts. So let’s take a lesson from this. Aerobic exercise is very important for health issues, for stress relief, for conditioning the muscles we have, but bad at building muscle! Strong, active leg and butt muscles burn fat!
2. The Chest
I don’t mean your mammary glands. I am talking about your pectorals. The muscles all women need to embrace. I’ve been there. Pregnancy and breast-feeding do nasty things to a woman’s breasts. The looks of a woman’s breast goes beyond the mammary tissue, it lies underneath in the pectoral muscles. Remember what I had said about pregnancy robbing our bodies of muscle. This means the muscle that once lifted our breast now is gone, and it too needs to be rebuilt. If you want to give yourself a natural breast lift, build up your chest! It will not only help those saggy boobs, but also Boost your metabolism! Strong ,active chest muscles burn fat!
3. The Back:
Oh, I forgot about you back there! Most women are absolutely unaware of the huge potential fat burning muscles they have on their back. Our backs are full of muscles. There are tons of them holding our spine, ribs and shoulders in place. These muscles are very important to our health. How often do we hear about back and neck pain? Unfortunately it is rampant. I truly believe that weak back muscles cause much of the pain. Lifting with your back requires proper form and extreme focus on the muscles you are working. Strong, active back muscles burn fat!
Challenging yourself:
Muscles are very smart. If challenged to the limits of their capabilities they realize that they need to rebuild themselves even stronger. Then when faced with that same challenge they will be able to perform at a higher capacity. This is the key to understanding your weight training program.
You must find a way to challenge your muscles. Lifting the same weight every time you perform an exercise will maintain what muscle you have, but not change them. I don’t know many people that like spending an hour in the gym to stay exactly the same. We all crave to improve ourselves. So we must challenge our muscles by lifting weights that are challenging. There is nothing complicated about it. Just make sure you find yourself slightly challenged by your lifting program. Challenge yourself.
Change it up:
Change is good. Your muscles get used to the same thing over and over again. They get bored just like you do. Boredom causes your muscle to not respond just as it causes you to not want to do your boring workout. Don’t be afraid to change:
  • Try some new exercises
  • Change the number of sets and reps of your exercises
  • Increase or decrease your rest time between sets and workouts
  • Change the order of your exercises
Just remember to keep the basic big three muscle groups as the foundation to your weight training program. Change will help you stay focused and your muscles will keep working hard to burn your fat!!!!
Here are some supplements that I have used in my quest to build fat burning muscles:
l-glutamine, l-lysine, l-tyrosine, creatine, NO2 (AKG) products, CLA, Gamma-O, DHEA, fish oil, St. John’s Wart, caffine, whey protein, casien protein, sugar free Red Bull, Lubriflex, Move Free, Gaba etc. Exactly what I take depends on how I feel, where I am at in my Hormonal Cycle and what I am trying to accomplish within my fitness goals. There is a lot of money wasted on sports supplements that are ineffective, so do your research before purchasing anything.
MUSCLE BURNS FAT!!!!

Drink more water!

SSS Week #9 Mini Challenge- Drink 1.5 gallons of water daily!!

Oh my!! it’s already week #9!!! your mission this week is simple– Drink 1.5 gallons of water a each day
Typically my recommendation is to drink your GOAL body weight in ounces of water daily…for example. I weigh 128 and that’s pretty much my goal so I strive to drink 128 ounces daily, that is equal to 1 gallon.

But this week let’s get more aggressive after our water intake. Let’s strive for 1.5 gallons = 192 oz or 5.7 liters or 24 cups of water.

Chug a lug!!!

WATER IS SO GOOD FOR RAISING YOU METABOLISM,Cell Function, Brain function, Nutrient Transport, Electrolyte and Mineral Balance AND ELIMINATING TOXINS

…SO DRINK UP!!!!!

Value your Muscle!! ~Shine in 49: Day27

Value Yourself and Your Muscle


What does it all boil down to? Valuing our health vs. Neglecting it: As women we seem to often times be selfless, giving, giving, giving… often times forgetting that we need to take care of ourselves, so that we can continue to bless those we love.

I am a prime example of this as a mother neglecting myself was a BAD HABIT. My eating, my dietary needs and my workouts used to have to fit in as an extra around the rest of my life. Only when I changed the value I put on my heath did I realize my true potential in life.

A big part of the process to learn to value my health, was for me learning to value my muscle mass. For years I had taken my metabolism and figure for granted… that is until it was GONE!! I realized muscle, was the key to so many aspects of my well being. Without it I was fat, tired, weak, less attractive… but with it I am lean, energetic, strong, and confident!

Now I hold my muscle in high regard and feed it what it needs so it won’t wither away. A key supplement that I have fallen in love with is L-Glutamine. I use it after my workouts to supply my muscles with this very essential building block of my body.

I also recommend it to all of my clients and hear rave reviews about its positive effects.

Here are just some of them:

  • Decreased muscle soreness – actually in some cases eliminating soreness all together
  • Increased stamina, leading to more frequent and intense workouts
  • Increased strength gains – this is key for all of us trying to rebuild our metabolism
  • Phenomenal hair and nail growth- what a nice bonus!!


Key points to keep in mind about L-glutamine:

  1. L-glutamine is great at preventing muscle loss when we are in a fasted state- so the best times to take it are immediately after a workout, before bed and immediately upon waking in the morning— SAVE that muscle you’ve worked so hard to get.
  2. In order to see results 5g once a day is all that is essential…if for instance you are extra sore from an intense workout—go ahead and take more…up to 15g a day.
  3. Also know that l-glutamine is in most every protein source also, so taking a supplement is not 100% necessary, but if you are like me and not always perfect at my diet…you should consider taking it.
  4. Your body requires more water to process any extra amino acids in your body. L-glutamine is the most prevalent amino acid in your body and if you take extra you will need to drink more water. Also note that it may cause you to retain a little more water than usual (1-2 pounds). So be aware that if you feel bloated or puffy the l-glutamine could be causing slight water retention—the best way to prevent the bloat is to drink a ton of water (1-2 gallons daily

I’d love to chat with you more about how much I love L-glutamine!! You are more than welcome to join me in the Rally Room (the best women’s only support group on the web)—we talk frequently about supplements and offer tons of advice about utilizing them for optimal effects.

It works if you work it~
GET BUFF!!
xoxoxo~
Michelle Berger


Legs Again!! Sizzlin' in 6~Day 23

Legs Again ~ Build your FAT Furnaces!

 

Day 23- “Sizzlin’ in 6″…LEGS again!!!  Build your FAT FURNACES!!!

See  the week 3 and 4 workout download for details~ http://blog.buffmother.com/wp-content/uploads/2011/05/Weeks-3-and-4.pdf

This morning I commented on a blog about slow weight loss and that inspired me to talk more about MUSCLE today:

here is my comment~

“Weight loss is always hard, but I do agree it’s harder with age.  Do you know why? HORMONES~ not just the estrogens and progesterone ones, but the ones that are typically thought of as MALE hormones: testosterone and growth hormone.  Those are stimulated to be released when you do certain types of exercise= Lifting heavy and intense anaerobic or lactic acid cardio…and also through diet, for example when you go from a fasting state (buffing) to a higher caloric intake (boosting).  I know that in my own fitness when I focus on stimulation my body’s “anabolic” hormones, I can get LEAN!!!

Keep working hard and remember to work WITH your hormones and you will see you body respond!

-M”

And here is an EXCERPT from one of my articles about building muscle that BURNS FAT:

How do I go about building muscle?
Muscle in women deteriorates at almost every stage of life. This is why we must weight train!!!!
Weight training rebuilds your lost muscle and therefore rebuilds your metabolism. BuffMother!’s weight training philosophy is based on:
  1. The Basic Big three
  2. Challenge
  3. Change
The Basic Big Three:
What do I mean by the big three? There are 3 larger main muscle groups of the body and my lifting program is centered around them. Metabolism will be affected most if these 3 muscle groups are emphasized since they comprise the majority of the muscle mass on our bodies. The basic big three are your legs, chest and back.

1. Legs (and butt)
Leg muscles are the biggest strongest muscles of our body and in order to have a great metabolism you must not neglect lifting with these potential “fat furnaces”. The vast majority of women don’t realize how strong and powerful their legs can be without getting bulky. I understand that most women have a fear of lifting with their legs because they often carry a higher amount of fat in their legs and therefore fear adding bulk to their lower half through strength training. As women we don’t have the levels of testosterone necessary to build big bulky muscles! So don’t think that if you lift with your legs you will make them significantly bigger. Initially a small amount of muscle growth will occur and before you start loose your fat on top  and inside of this muscle, you may notice a slight size increase, but this is temporary. You will soon notice how your legs gain new shape, firmness and a leaner appearance. All of which is caused by these muscles becoming more active and therefore burning more fat!
Let’s talk about the area that all women are concerned about, your butt. It must be dealt with head on. Meaning you must make a huge concentrated effort to reshape the behind that inactivity and age has destroyed. Butts require squats and lunges!!! Lots of them and with weight. No amount of donkey kicks, step-ups, abduction or adduction exercises will do the significant work that must be done in order to reshape your butt. These exercises are great auxiliary ones and are helpful initially and in complementary sense to a leg weight training program, but on their own they will not do much. Legs and butts are strong muscles so in order to change their looks we have to challenge them. This requires using heavier weights and intense contractions.
Most modes of cardio or aerobic exercise utilize the legs. These exercises do great in toning the muscles of the legs that are used during these aerobic sessions. However, they don’t hit all the muscles of the legs and butt and for the most part they don’t build them. Instead they are what we call catabolic. This means they lead to the breakdown of these muscles. For instance look at a marathon runner. They look sickly. They are some of the most aerobically in shape people and they do a lot of working out with their legs, but there muscles are tiny and they have gross butts. So let’s take a lesson from this. Aerobic exercise is very important for health issues, for stress relief, for conditioning the muscles we have, but bad at building muscle! Strong, active leg and butt muscles burn fat!

2. The Chest
I don’t mean your mammary glands. I am talking about your pectorals. The muscles all women need to embrace. I’ve been there. Pregnancy and breast-feeding do nasty things to a woman’s breasts. The looks of a woman’s breast goes beyond the mammary tissue, it lies underneath in the pectoral muscles. Remember what I had said about pregnancy robbing our bodies of muscle. This means the muscle that once lifted our breast now is gone, and it too needs to be rebuilt. If you want to give yourself a natural breast lift, build up your chest! It will not only help those saggy boobs, but also Boost your metabolism! Strong ,active chest muscles burn fat!
3. The Back
Oh, I forgot about you back there! Most women are absolutely unaware of the huge potential fat burning muscles they have on their back. Our backs are full of muscles. There are tons of them holding our spine, ribs and shoulders in place. These muscles are very important to our health. How often do we hear about back and neck pain? Unfortunately it is rampant. I truly believe that weak back muscles cause much of the pain. Lifting with your back requires proper form and extreme focus on the muscles you are working. Strong, active back muscles burn fat!
And don’t forget- you must challenge yourself if you want to see change, Challenge = Change
Challenging yourself:
Muscles are very smart. If challenged to the limits of their capabilities they realize that they need to rebuild themselves even stronger. Then when faced with that same challenge they will be able to perform at a higher capacity. This is the key to understanding your weight training program.
You must find a way to challenge your muscles. Lifting the same weight every time you perform an exercise will maintain what muscle you have, but not change them. I don’t know many people that like spending an hour in the gym to stay exactly the same. We all crave to improve ourselves. So we must challenge our muscles by lifting weights that are challenging. There is nothing complicated about it. Just make sure you find yourself slightly challenged by your lifting program. Challenge yourself.
Change it up:
Change is good. Your muscles get used to the same thing over and over again. They get bored just like you do. Boredom causes your muscle to not respond just as it causes you to not want to do your boring workout. Don’t be afraid to change:
  • Try some new exercises
  • Change the number of sets and reps of your exercises
  • Increase or decrease your rest time between sets and workouts
  • Change the order of your exercises
Just remember to keep the basic big three muscle groups as the foundation to your weight training program. Change will help you stay focused and your muscles will keep working hard to burn your fat!!!!
Here are some supplements that I have used in my quest to build fat burning muscles:
l-glutamine, l-lysine, l-tyrosine, creatine, NO2 (AKG) products, CLA, Gamma-O, DHEA, fish oil, St. John’s Wart, caffine, whey protein, casien protein, sugar free Red Bull, Lubriflex, Move Free, Gaba etc. Exactly what I take depends on how I feel, where I am at in my Hormonal Cycle and what I am trying to accomplish within my fitness goals. There is a lot of money wasted on sports supplements that are ineffective, so do your research before purchasing anything.

MUSCLE BURNS FAT!!!!

Ctrl + Alt + Delete REBOOT!

Ctrl+Alt+Delete is what I feel like doing to the past week of my NONEXISTENT fitness life- I have not worked out at all since last Tuesday!  a recent record of inactivity for me…NOW, It’s time to RE-BOOT and get focused again.  My ankle and bladder are both doing much better and overall I feel better the rest was worth it and very helpful.  During the down time, I’ve made progress on my taxes.  I’m hoping to have them completely done by the end of the week!  It will be a HUGE load off of my mind.

My fitness Re-boot plan has 2 main goals for the next 2 weeks (I’ll be Boosting)-

1. REHAB ankle- focus on keeping to progressing towards becoming 100%- meaning I can’t challenge it too much but It’s time for me to start increasing it’s flexibility, strength and balance again.

2. REGAIN my fitness level- I’ve only been injured for 2.5 weeks, but fitness loss happens fast- I need to get back to consistent gym workouts and be sure to re-establish coordination, speed, agility and skills for football.

Beyond these 2 main goals- The rest of my Mindset will revolve around the fact that I am “Boosting”-

“Boosting” Mindset and Key Actions:

¢Work out for a stress release; “something” is better than nothing. 
¢Body is poised to build muscle, so use it!
¢Any and all cardio is great, just get moving
¢Maintenance of weight loss from Buffing- take a break from your caloric deficit and aim to maintain
¢Take an extra day of rest if needed; work out only 3-5 days per week
¢Rest a bit more- slow the pace
¢Realize,  “It’s just my hormones”
¢Boost your metabolism- eat to fuel your workouts
¢Maintain your weight loss
¢Cut back on workout frequency or duration
¢Take the Purple Hormonal Timing Boosting  Pill (Supplement)
 
Please also remember the 2011 Super STAR Success contest is finishing up– last day is April 2nd- entries due April 11th~ we’ve had some awesome success stories!! Can’t wait to see who wins the Prize- a 3 day visit with ME!  I’ll be taking my stats and pictures on Saturday 🙂

 

Have a great day!!

-Michelle

“All Star” Janienne K.

First place goes to….

Name: Janienne K
Number of children and ages (it’s okay if you have 0): 3 boys. Ages 13, 4 and 2 (2 by c-section.
Age: 33

Before       After

Age   33
Height       5’4″
Weight       134.6      121.6
Cycle Day    13             9
Bust           34.5          32.5
Chest relaxed  35.5      33.75
Chest back      35         33.5
Waist relaxed   29         26.5
waist sucked in  27.75    26
Hips             38.5         36.5
Thighs
Left      21.75      20.5
Right    21.75      20.5
Calves
Left      13.75      13.25
Right    13.75      13.5
Shoulders           40     39.25
Biceps Relaxed
Left      10.25      10.25
Right    10          10
Biceps Flexed
Left      11.25      11.25
Right    11.25     11.25
354        338.5      15.5 Inches lost
Caliper Measurements
Tricep                14         10
Abdomen           25         14
Thigh                 30         20
Illiac                 20          10
Body Fat            25.82     17.5
Lean muscle mass 98.06  100.74
Lbs of body fat      34.14  20.6

Why did you enter the SSS contest by BuffMother?
I entered the SSS contest to attempt to get into the best shape of my life. I have done that and more as far as I am concerned. For years, I had sabotaged my body with anorexia and bulimia. I have been healthy for 7 years now. I always thought that I had messed up my metabolism for good because I could not see any difference in the saddlebags below my butt. Since I have joined the SSSS contest, I kept up with the weekly mini challenges and actually carried them all the way through until the end. I am now squatting and lunging with 50 lbs of free-weights and have seen a major difference in the saddlebags. I don’t think I ever stuck anything out until the end like I did with this contest. I loved every minute of it!

What tactics did you use to stay focused and engaged for the entire 70 days?
I made sure I had all of my protein servings planned out each day and kept track of what I ate. I made sure I ate 5-6 times per day so I would not feel hungry. Any time I wanted to cheat I would think of how great I would feel and look at the end of this contest if I didn’t cheat. It was impossible not to cheat for the full 70 days. I do have to say, this contest kept me in check. In 70 days, I only missed 3 days of workouts and cheated a few of times. I have never done that before. I have amazed myself.

How do you feel about your success?
I feel great about the way I look now and I am going to keep striving to make more improvements. My goal is to be doing 200 lunges 4-5 times per week with 50 lbs of free weights within the next month.

What obstacles did you have to overcome in order to attain your goals?
Lack of sleep. I work nights and don’t get home until after 12:30 AM most nights and the kids are up by 6. I do have to say, fatigue was my biggest obstacle, but once I got my workout done, I felt great and felt like I accomplished something. Another obstacle was my two little guys always wanting to come and workout with me in the basement. It was tough at first, but I then decided to invite them to workout with me. They have fun doing it and it makes me laugh.
What would you like to tell the world about BuffMother ?
Like I have already told so many of my friends, just go to buffmother.com and check it out. You will be inspired by the stories and photos.

the JOY of FRIENDS!!

Good friends are priceless! Having a sense of relationship brings us JOY~ Joy is found in friendship!!

A recent study shows that texting and social networking via the internet has had the opposite effect on society than at first believed. WE are becoming MORE social, MORE connected and MORE Friendly!! That is AWESOME news, but I am not surprised! I’ve been the leader in a fun social female only internet society for over 5 years (the Rally Room).  The Rally Room has allowed me to interact and become very close friends with hundreds of women all over the world!!  Thanks to the internet, I now have more close friends than I ever imagined!  It brings me  JOY!

Doubling of our joy

Friendship improves happiness and abates misery, by the doubling of our joy and the dividing of our grief.

Yesterday, JUNE 1st turned into a day off for me…I needed it after my “every day in MAY” challenge.  Today my focus is on getting my Training client work done and working LEGS hard!  Legs are my current favorite body part to work!! I just love feeling the muscles contract and fire up my metabolism!!!

Have a friendship filled JOYOUS JUNE DAY!!

Resources:

http://www.pewinternet.org/Commentary/2010/May/Teens-Texting-and-Social-Isolation.aspx
http://www.nytimes.com/2010/05/02/fashion/02BEST.html

Build your SEXY Fat FURNACES!!

Week #4 in our SEXY in70  contest~  Build your SEXY FAT FURNACES!!!

This morning I commented on a blog about slow weight loss and that inspired me to talk more about MUSCLE today:

Here is my comment~

“Weight loss is always hard, but I do agree it’s harder with age.  Do you know why? HORMONES~ not just the estrogens and progesterone ones, but the ones that are typically thought of as MALE hormones: testosterone and growth hormone.  Those are stimulated to be released when you do certain types of exercise= Lifting heavy and intense anaerobic or lactic acid cardio…and also through diet, for example when you go from a fasting state (buffing) to a higher caloric intake (boosting).  I know that in my own fitness when I focus on stimulation my body’s “anabolic” hormones, I can get LEAN!!!

Keep working hard and remember to work WITH your hormones and you will see you body respond!

-M”

And here is an EXCERPT from one of my articles about building muscle that BURNS FAT:

How do I go about building muscle?

Muscle in women deteriorates at almost every stage of life. This is why we must weight train!!!!
Weight training rebuilds your lost muscle and therefore rebuilds your metabolism. BuffMother!’s weight training philosophy is based on:
  1. The Basic Big three
  2. Challenge
  3. Change
The Basic Big Three:
What do I mean by the big three? There are 3 larger main muscle groups of the body and my lifting program is centered around them. Metabolism will be affected most if these 3 muscle groups are emphasized since they comprise the majority of the muscle mass on our bodies. The basic big three are your legs, chest and back.

1. Legs (and butt)
Leg muscles are the biggest strongest muscles of our body and in order to have a great metabolism you must not neglect lifting with these potential “fat furnaces”. The vast majority of women don’t realize how strong and powerful their legs can be without getting bulky. I understand that most women have a fear of lifting with their legs because they often carry a higher amount of fat in their legs and therefore fear adding bulk to their lower half through strength training. As women we don’t have the levels of testosterone necessary to build big bulky muscles! So don’t think that if you lift with your legs you will make them significantly bigger. Initially a small amount of muscle growth will occur and before you start loose your fat on top  and inside of this muscle, you may notice a slight size increase, but this is temporary. You will soon notice how your legs gain new shape, firmness and a leaner appearance. All of which is caused by these muscles becoming more active and therefore burning more fat!
Let’s talk about the area that all women are concerned about, your butt. It must be dealt with head on. Meaning you must make a huge concentrated effort to reshape the behind that inactivity and age has destroyed. Butts require squats and lunges!!! Lots of them and with weight. No amount of donkey kicks, step-ups, abduction or adduction exercises will do the significant work that must be done in order to reshape your butt. These exercises are great auxiliary ones and are helpful initially and in complementary sense to a leg weight training program, but on their own they will not do much. Legs and butts are strong muscles so in order to change their looks we have to challenge them. This requires using heavier weights and intense contractions.
Most modes of cardio or aerobic exercise utilize the legs. These exercises do great in toning the muscles of the legs that are used during these aerobic sessions. However, they don’t hit all the muscles of the legs and butt and for the most part they don’t build them. Instead they are what we call catabolic. This means they lead to the breakdown of these muscles. For instance look at a marathon runner. They look sickly. They are some of the most aerobically in shape people and they do a lot of working out with their legs, but there muscles are tiny and they have gross butts. So let’s take a lesson from this. Aerobic exercise is very important for health issues, for stress relief, for conditioning the muscles we have, but bad at building muscle! Strong, active leg and butt muscles burn fat!
2. The Chest
I don’t mean your mammary glands. I am talking about your pectorals. The muscles all women need to embrace. I’ve been there. Pregnancy and breast-feeding do nasty things to a woman’s breasts. The looks of a woman’s breast goes beyond the mammary tissue, it lies underneath in the pectoral muscles. Remember what I had said about pregnancy robbing our bodies of muscle. This means the muscle that once lifted our breast now is gone, and it too needs to be rebuilt. If you want to give yourself a natural breast lift, build up your chest! It will not only help those saggy boobs, but also Boost your metabolism! Strong ,active chest muscles burn fat!
3. The Back
Oh, I forgot about you back there! Most women are absolutely unaware of the huge potential fat burning muscles they have on their back. Our backs are full of muscles. There are tons of them holding our spine, ribs and shoulders in place. These muscles are very important to our health. How often do we hear about back and neck pain? Unfortunately it is rampant. I truly believe that weak back muscles cause much of the pain. Lifting with your back requires proper form and extreme focus on the muscles you are working. Strong, active back muscles burn fat!
Challenging yourself:
Muscles are very smart. If challenged to the limits of their capabilities they realize that they need to rebuild themselves even stronger. Then when faced with that same challenge they will be able to perform at a higher capacity. This is the key to understanding your weight training program.
You must find a way to challenge your muscles. Lifting the same weight every time you perform an exercise will maintain what muscle you have, but not change them. I don’t know many people that like spending an hour in the gym to stay exactly the same. We all crave to improve ourselves. So we must challenge our muscles by lifting weights that are challenging. There is nothing complicated about it. Just make sure you find yourself slightly challenged by your lifting program. Challenge yourself.
Change it up:
Change is good. Your muscles get used to the same thing over and over again. They get bored just like you do. Boredom causes your muscle to not respond just as it causes you to not want to do your boring workout. Don’t be afraid to change:
  • Try some new exercises
  • Change the number of sets and reps of your exercises
  • Increase or decrease your rest time between sets and workouts
  • Change the order of your exercises
Just remember to keep the basic big three muscle groups as the foundation to your weight training program. Change will help you stay focused and your muscles will keep working hard to burn your fat!!!!
Here are some supplements that I have used in my quest to build fat burning muscles:
l-glutamine, l-lysine, l-tyrosine, creatine, NO2 (AKG) products, CLA, Gamma-O, DHEA, fish oil, St. John’s Wart, caffine, whey protein, casien protein, sugar free Red Bull, Lubriflex, Move Free, Gaba etc. Exactly what I take depends on how I feel, where I am at in my Hormonal Cycle and what I am trying to accomplish within my fitness goals. There is a lot of money wasted on sports supplements that are ineffective, so do your research before purchasing anything.

MUSCLE BURNS FAT!!!!