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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!!!!

"Thin in 30"- Day 23

“Thin in 30”- Day 23

 Today’s workout is a circuit style lifting workout.  What that means is to do a set the first exercise, then the next, then the next, etc…until the entire list of exercises is complete- then REPEAT the entire series for the allotted sets.

For this specific workout we are focusing on “auxiliary” lifts- different exercises than we did on day 1 that will “hit” our muscles a little differently.  The moves are mostly for smaller muscle groups than BASIC moves, thus termed Auxiliary.

Workout:

Workout  Day #23
  “Auxiliary day”
CIRCUIT very little rest between sets= 15-30 seconds
Exercises: Upper:

1.

Push ups

 

3×15

2.

Tricep extensions

 

3×10

3.

Bicep curls

 

3×10

4.

Shoulder press

 

3×10

 

Lower:

5.

Leg curls

 

3×10 

6.

Leg extensions

 

3×10 

 

ABS:

7.

Old school sit ups

8.

Cats/dogs

 

 

 

 

Substitutions:

Push ups- On knee push ups, wall push ups, perfect push ups, chest press machine, DB press on ball, etc….

Tricep extensions- chair dips, tricep push downs, tricep kick backs, french press, tricep machine, overhead db extensions, etc…

Shoulder press- DB overhead press, military/shoulder press machine, Arnolds, etc…

Leg Curls- dead lifts all varieties, ball leg curls, froggy squats

Leg Extensions- lunges -stationary, walking, smith, etc…, Close stance squats, front squats, leg press, etc….

NOW is the time we need to

NOW is the time we need to focus!! The end is in sight~ it’s go time!! I challenge you to hit it hard and have a no excuses mentality for the remainder of the contest!! we are getting close to the halfway mark!!

Today’s EXTRA-

AFTER your lifting circuit do the following-

HEAVY Smith lunges 4×6-8 reps

Here’s a video- they are for your BUTT!!

“The Key to your Motivation is to ENCOURAGE others!”

Today’s Diet Focus:

NO Carbonation!

Carbonation throws our entire body’s pH balance off- eliminating it will help you eliminate toxins from your system and allow your body to function in a less stressed state.  Less stress=more results!

Here’s some cool info on it: http://www.ehow.com/about_6362618_carbonated-flat-water-healthy-kidneys.html

~~~~~~

Keep us posted on how you are doing by taking a few mins to blog in the rally room.  Blogging is easy- just write what you are thinking, what you did for the day, how you feel, what you ate, what your plans are, etc…

 You can’t do it wrong~ so JUST DO IT!!

 Your friend,

Michelle

"Thin in 30"- Day 13

“Thin in 30”- Day 13

 

Today’s workout is a circuit style lifting workout.  What that means is to do a set the first exercise, then the next, then the next, etc…until the entire list of exercises is complete- then REPEAT the entire series for the allotted sets.

For this specific workout we are focusing on “auxiliary” lifts- different exercises than we did on day 1 that will “hit” our muscles a little differently.  The moves are mostly for smaller muscle groups than BASIC moves, thus termed Auxiliary.

Workout:

Workout  Day #13
  “Auxiliary day”
CIRCUIT very little rest between sets= 15-30 seconds
Exercises: Upper:

1.

Push ups

 

3×15

2.

Tricep extensions

 

3×10

3.

Bicep curls

 

3×10

4.

Shoulder press

 

3×10

 

Lower:

5.

Leg curls

 

3×10 

6.

Leg extensions

 

3×10 

 

ABS:

7.

Old school sit ups

8.

Cats/dogs

 

 

 

 

Substitutions:

Push ups- On knee push ups, wall push ups, perfect push ups, chest press machine, DB press on ball, etc….

Tricep extensions- chair dips, tricep push downs, tricep kick backs, french press, tricep machine, overhead db extensions, etc…

Shoulder press- DB overhead press, military/shoulder press machine, Arnolds, etc…

Leg Curls- dead lifts all varieties, ball leg curls, froggy squats

Leg Extensions- lunges -stationary, walking, smith, etc…, Close stance squats, front squats, leg press, etc….

 

Today’s Diet Focus:

NO Carbonation!

Carbonation throws our entire body’s pH balance off- eliminating it will help you eliminate toxins from your system and allow your body to function in a less stressed state.  Less stress=more results!

Here’s some cool info on it: http://www.ehow.com/about_6362618_carbonated-flat-water-healthy-kidneys.html

~~~~~~

Keep us posted on how you are doing by taking a few mins to blog in the rally room.  Blogging is easy- just write what you are thinking, what you did for the day, how you feel, what you ate, what your plans are, etc…

 

You can’t do it wrong~ so JUST DO IT!!

 

Your friend,

Michelle

p.s.

Week #3 workouts attached for download!!

Thin in 30 – Week 3

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!!!!

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!!!!

Legs Again ~ Build your FAT Furnaces!

Day 8- FCH…LEGS again!!!  Build your FAT FURNACES!!!

See day FCH day 2 and/or day 4 for workout details~

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!!!!