Understand the Benefits of Taebo

taebo exerciseTaebo exercise is a whole body fitness exercise that mixes martial arts moves such as kicks and punches. The exercise became rather popular in the 1990s because of it’s rave reviews. Taebo was developed by American taekwondo practitioner Billy Blanks, with whom the exercise is synonymous. It was one of the first cardio-boxing type exercise to benefit from commercial success. These program uses the movements of martial arts at a quick pace, which is believed to enhance fitness. The name taebo is derived from tae kwon do and boxing. It is also an acronym standing for:

Total commitment
Awareness
Excellence
Body
Obedience

Now that all the hype has subsided, taebo can be better evaluated for its efficacy and usefulness at achieving fitness. Taebo reviews speak of the effectivity of this exercise from a totally neutral point of view. Kristie Leong M.D. weighed in on the topic at the Yahoo Voices website. Here is part of what she had to say.

“What Are the Benefits of a Blanks Taebo Workout?

Although the Taebo workouts provide variety and a multitude of benefits, they’re not for the first time exerciser or those who want a lower key routine. The kicks and punches, particularly the kicks, are intense and can result in significant muscle strain if done too aggressively early on, particularly if incorrect technique is used. The workouts are high impact which is more stressful on muscles and joints than a low impact routine, although they burn significantly more calories than traditional aerobics. The high impact movements may also help to build stronger bones.

How Should You Do a Blanks Taebo Workout?

The Taebo workouts are best approached slowly starting with the basic workout DVD’s to learn how to kick and punch correctly before moving to the more advanced workouts. Emphasis should be on learning the correct form to prevent injury, stopping the tape periodically to do the moves slowly while watching form closely in a mirror. This can help to prevent future injury when the workouts become more advanced. Once your muscles adjust and you can perform the movements fluidly, slowly proceed to the more advanced workouts.”

She also gave a review on the taebo results that can be expected based on a realistic and scientific point of view, rather than a marketing spin. Taebo cardio benefits are likewise extolled. The verdict on the exercise that combines Karate, Tae Kwon Do, boxing and even some ballet is rather positive to Kristie Leong, as she points out below.

“The Bottom Line?

Once you become comfortable with the moves involved in the Blanks Taebo workouts, the benefits can be significant. A Taebo exercise can burn about forty percent more calories than a traditional aerobics routine and provide the additional benefits of building strength, flexibility, balance, and mental focus. Even though it’s not for the beginner, it’s an excellent way to build a stronger heart as well as a better body.”

Unfortunately, taebo exercise classes are not that common. The routine developed by Billy Blanks is protected by trademark laws, hence any legitimate taebo studio would likely be licensed to Billy Blanks Enterprises. Healthdiscovery.net offers some advice on how to get yourself onboard a legitimate taebo class.

“Where can you practice Taebo?

Taebo is a trademark of Billy Blanks Enterprises. The routines and music mixes have been designed by himself. The Billy Blanks World Training Center in Sherman Oaks, CA. is the original setting for Taebo classes. But, if you don’t happen to live near the studio, you can get started on your Taebo workout in two ways:

• Find an instructor who has completed the Billy Blanks Taebo training course. The training program has graduated many instructors from all over the U.S. Beware of copy-cat programs, however. There are many “sound-alike” programs that promise the complete workout, but the Billy Blanks organization says there is no substitute for the original program.

• Buy a videotape. To buy “The Taebo Way,” check out www.taebo.com or watch for the popular infomercial. By watching the tape and following the Taebo routine, you can get the benefits of the whole-body exercise in the privacy of your own home.”

Below are just some of the direct benefits you can expect if you commit yourself to taebo for a decent period of time. Billy would not have sold more than 85 million taebo instructional videos since 1998 when they first released the original version, if the exercise routine was not effective. Livestrong.com enumerates 4 key areas where taebo can benefit your over-all health.

“Building and Toning

Billy says Taebo will work on the upper body (arms, chest, shoulders), lower body (thighs, buns) and the core muscles (abs, spinal erectors, obliques). One of the goals of Taebo was to increase functional strength, which Billy described as the type of strength used on a daily basis.

Cardiovascular Workout

One of Taebo’s biggest selling points is its cardiovascular workout, which Billy said was a result of the dance moves added to the already high-energy workout. The benefit of a good cardiovascular workout was the first thing Billynoticed when he inadvertently created Taebo in 1976. Billy, a devoted exerciser, became quickly fatigued when combining dance moves to his martial arts and boxing workout.

Weight Loss

Due to the high-energy aerobic nature of Taebo, the exercise program will burn calories during the routine, which should translate into weight loss.

Self Defense

The kicking and punching done during a Taebo workout will lead to a better grasp of self-defense methods. While he says he hopes Taebo users are never put in a spot where they will need the self-defense training, Taebo will give them the skills and confidence to deal with potential trouble.”

The numerous advantages of Taebo is due to the fact that the discipline is low impact and provides a total body workout. Because this mainly is an aerobic exercise, the heart and lungs benefit a great deal. It may also be noteworthy to point out that boredom with Taebo is less likely to set in because there are several forms of training mixed into it. For those who take pleasure in dancing, Taebo is going to be a first rate exercise alternative. People who favor some type of self defense will like how karate and kickboxing also combine into the program.

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Likewise, those who like group activities will like taebo. It can be done with anywhere from 5 to 20 participants. It can also be enjoyed as a one-on-one event with a certified trainer, and even as a solo sport once the moves are mastered.

Your Swimsuit-Ready Summer Workout

summer workoutSummer is just around the corner and the skimpily clad are going to be everywhere soon. Are you one of those planning to switch to a wardrobe showing more skin? If you are, then you are certainly one of countless other individuals that are looking forward to enjoying the outdoor summer activities. If that is the case, then it isn’t too late to devise a summer workout program, to make sure you look your absolute best. Chances are, if you are like the vast majority of those who will embark on a summer workout, you are going to want to lose weight. That being the case, a summer body workout will entail both a cardio plan as well as some basic muscle toning exercises. Your summer workout plan will likely have some running or jogging to shed some pounds as well as some circuit type of workout with weights to ensure maximum weight lose as well as some minor body sculpting.

Below is a suggested summer workout schedule and routine that you could adopt or use right off the bat. But first, here are 3 reasons why you should have a summer schedule for the most benefit in your quest to have a beach body ready soon from active.com.

1. Consistency

Many failed attempts to lose weight can be blamed on the lack of a commitment to a summer program schedule as elaborated on below.

“Life happens in sometimes very unpredictable ways, but we always make it to work or to doctor appointments. Unless you schedule your workouts in the same way you might fall off the exercise wagon rather sooner than later due to simply “being busy.”

Reaching your weight loss goals requires consistent effort. A random walk around the block may temporarily relieve your guilty conscience, but it certainly won’t melt that stubborn belly fat. Choose specific days and times for your physical activity and stick to them. Before you know it you will be celebrating the mile stones of your gradual progress.”

2. Frequency

How often you do a routine is also very important, which is why a summer schedule helps since it establishes a routine.

“Although it is important to fit your workout schedule around your other obligations, you can hardly expect to get a six-pack from doing ten crunches once a week. If you are serious about slimming down, or toning up, you have to be realistic and put in enough effort to make it happen. Working out less than three times a week might help with weight maintenance, but in order to keep your metabolism in over-drive you have to commit to working out on at least four to six days a week.”

3. Efficiency

It is a fact that we are all trying to cram some things into a day that always seems a tad short on hours. A summer workout schedule makes sure your precious time spent working out is used efficiently.

“Science has come a long way, even in the fields of exercise and weight loss. Instead of wasting your time with boring workouts that fail to produce the desired results, you can now take advantage of proven formulas. The fitness master minds behind sculpting the hot bodies in Hollywood have figured out that it is possible to achieve dramatic results in a short time period without plastic surgery. They had their clients tweak their workout frequency, intensity and nutrition to reach their optimal results.

While the basic equation of weight loss equals reduced calories consumed minus calories burned still applies, the perfect timing, intensity and frequency of your workout can dramatically speed up your results. But not to worry, you don’t have to figure these factors out for yourself. There are plenty of effective workout programs available that take the guess work out of successful training.”

Having established these 3 principles behind following a  summer workout schedule here are a couple of links to two workout schedules that are both designed to help you lose weight while also getting in better overall shape. One is a summer activity designed for women from fitnessmagazine.com and another is tailored specifically for men from muscleandfitness.com. If neither is suitable to your fitness goals, below is a non-gender specific routine from active.com. Follow this summer program and schedule for a month along with a sound diet plan and you are guaranteed results. See you at the beach!

“Monday

Start out with five to 10 minutes of walking or jogging to get warmed up. It’s time for some bodyweight calisthenics. There are a few ranges you can work with. Beginners may want to start with less and the more advanced fitness folks can use the upper range. We’re going to do two sets of 10 (beginners) to 50 (advanced) of each exercise. Go through the list and do each exercise one time with 10 jumping jacks in between. Then do the circuit again.

Pull-ups (regular or modified)
Burpees
Sit-ups or crunches
Starbursts
Push-ups
Speed skaters
Dips
Alternating lunges
Leg lifts

Repeat and remember to do the 10 jumping jacks between each routine. Finish it off with five to 10 minutes jogging or walking and 10 to 15 minutes of stretching.

More: 3 Workouts to Crank Up Your Metabolism

Tuesday

It’s time for hill or stair repeats. Always remember to start with a five to 10 minute warm-up and finish with a five to 10 minute cool down and 10 to 15 minutes of stretching. Find a hill or set of stairs—the steeper the better. I always say, “Gravity and fat are bitter enemies and one’s gotta give!” We’re hoping it’s the fat. You can do 20 to 30 minutes of straight repeats up and down or change it up. I like to do forward up, then backward. Do side shuffles. Add a burpee every 10 feet. Change it up and have fun.

Wednesday

Bring out your dumbbells (or makeshift dumbbells if you don’t have equipment—there’s not excuse not to get moving!). Do your warm up then do two sets of either 10 or 50 reps of each routine. It’s your choice. This time you’re going to add a 100 meter jog between each exercise. Here we go:

Burpees

Dumbbell squat/curl/press (all one motion)
Dumbbell alternating lunges
Sit-ups/crunches with a dumbbell
Dumbbell flies
Dumbbell squats
Dumbbell bent over rows
Dumbbell deadlifts
Overhead triceps extensions
Dumbbell Hammer curls
Flutter kicks
Finish off with a cool down and some stretching.

Thursday

“I feel the need, the need for speed!” is what you should tell yourself today. You can do this work out on a track, at the park or around your neighborhood. It should be about 20 to 30 minutes. Jog a couple laps to warm up. Run each distance with about a minute break in between. Start with 100 meters. Then go to 200. Or start at 400 and go to 800 meters then work your way back down 800 meters to 400 meters or 200 to 100 meters. Remember to modify the workout to your fitness level. You can take away or add. I like to add 1200 meters and 1600 meters to this pyramid. Do a couple cool down loops and stretch.

Friday

The weekend is almost here, so let’s end the week with a bang. This time you’re going to take all the exercises from Monday and Wednesday and put them together on one list. The goal is to go through the list only once, but to do as many reps of each one as you can. Nothing to it, right? Do an exercise then 10 jumping jacks. Then do another exercise and run 100 meters. Then do another exercise and follow it up with five burpees. Repeat this between each set. This is a barn burner that’ll really get your heart rate up, burn calories fast and keep it fun.”

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You now have no excuse to get up and sweat out those extra calories. Remember, summer is just around the corner!

Healthy Fast Food Chains You Shouldn’t Miss

healthy fast foodMention fast food and healthy won’t be the word that will come to mind. Unfortunately, whether deserved or not, fast food has earned itself an ill reputation as bad meal choices where you come across all of the red flags that get raised when speaking of a healthy diet. Supersized portions, trans fats, excessive sodium, copious amounts of sugar… you get the picture. This is undeniably fast food.

Well, actually, truth to tell, some of these assumptions have in fact been exaggerated about fast food restaurants. There are actually a lot of healthy fast food options if you go out your way to look for them. Healthy fast food is nowadays relatively easy to avail of as more of these chains become conscious of their  fast food offerings and nutritional value. A more critical consumer base has also led to these changes, forcing these chains to offer more healthy fast food choices.

Here are some healthy fast food dishes that can guide you to smarter eating options the next time you find yourself in a fast food chain. Let’s run thru some of the most popular fast food names and see what healthy fast food options there are.

MacDonald’s (From fitnessmagazine.com)

McDonald’s Hamburger

“260 calories

9g fat, 3.5g saturated fat

This less-than-two-ounce burger is pretty small, so it’s one of the diet-friendliest sandwiches in the biz. Pair it with a Side Salad drizzled with a packet of Newman’s Own Balsamic Vinaigrette (60 calories total) and a bottle of water and you go yourself one healthy meal.”

McDonald’s Egg McMuffin

Want a healthy fast food breakfast? Go for this popular choice from Macdonald’s.

“300 calories

12g fat, 4.5g saturated fat

With its lean Canadian-style bacon and English muffin, this healthy breakfast sandwich is a better choice than the 500-calorie Sausage Biscuit with Egg.”

Burger King

Burger King Veggie Burger (From readersdigest.com)

Choose this healthy veggie option that is lower in calories than its meat counterpart.

“410 calories,

16 g fat, 2.5 g sat fat, 22 g protein”

Subway (From health.com)

“Ingrid Hoffmann, host of Delicioso on Univision and Simply Delicioso on the Cooking Channel

My pick: Six-inch Turkey Breast Sandwich on nine-grain wheat bread

“I like to load up my healthy turkey sub on wheat bread with veggies, avocado, and some mustard. This is the best fast food solution because it’s got all you need: protein, fresh veggies, and a carb, for 360 calories. Plus, it’s very satisfying, and who doesn’t love a good, healthy sub?”

Taco Bell (From fitness.com)

Taco Bell Fresco Style Grilled Steak Soft Taco

“170 calories

5g fat, 1.5g saturated fat

Although red meat does deliver a little fatty factor, it also adds protein, zinc, iron, and vitamin B12.”

Taco Bell Fresco Style Tostada

“200 calories

6g fat, 1g saturated fat

A flat corn shell topped with fiber-rich beans, Fiesta salsa, tangy red sauce, and lettuce makes a healthy taco alternative.”

KFC

You need not stay away from this popular fast food chain. Their mouth watering selection can be your solution to a healthy fast food diet. Here are a couple of healthy choices you could get from the Colonel according to webmd.com.

KFC Honey BBQ Sandwich

“280 calories

3.5 grams fat
1 gram saturated fat
60 mg cholesterol
780 mg sodium
3 grams fiber
32 grams carbohydrate
14 grams protein”

KFC Tender Roast Sandwich (without sauce)

“300 calories

4.5 grams fat
1.5 grams saturated fat
70 mg cholesterol
1,060 mg sodium
2 grams fiber
28 grams carbohydrate
37 grams protein”

Pizza Hut (From fitnessmagazine.com)

Pizza Hut 12″ Fit ‘N Delicious Pizza with Diced Chicken, Red Onion, and Green Pepper

“2 slices, 340 calories

9g fat, 4g saturated fat

A dietitian’s dream: thin crust, lean chicken, and vegetable toppings, plus half the cheese of the regular Thin ‘N Crispy Pizza.”

Pizza Hut 12″ Veggie Lover’s Hand-Tossed Pizza

“1 slice, 220 calories

6g fat, 3g saturated fat

One slice is sometimes just as satisfying as more, as long as it has a thick crust and a full allotment of cheese. Though not quite as light as the Fit ‘N Delicious, the Hut’s Hand-Tossed pies are still lower in calories than its deep-dish pan pizzas. Who says fast food can’t be healthy?”

Wendy’s (From fitnessmagazine.com)

Wendy’s Jr. Hamburger

“280 calories

9g fat, 3.5g saturated fat

This junior-size sandwich is almost as low-cal as the McDonald’s burger. Skip the side of fries and have a Strawberry Flavored Yogurt with Granola Topping (250 calories) for dessert.”

Wendy’s Large Chili

“330 calories

9g fat, 3.5g saturated fat

Packed with folate-, iron- and fiber-rich beans, the 12-ounce serving will fill you up. Round out your meal with a Mandarin Orange Cup (80 calories).”

Wendy’s Ultimate Chicken Grill

“360 calories

7g fat, 1.5g saturated fat

This is a more healthy option compared to Wendy’s other non-burger sandwiches, thanks to Honey Mustard Sauce instead of mayo and grilling instead of deep-frying. You got yourself a healthy fast food meal.”

With these healthy options to choose from whenever you visit your favorite fast food chain, you need not feel guilty as you partake of these eating pleasures. Here also are the top ten healthy fast food restaurants according to two sources. The first list is from health.com. while the second is from the thetoptens.com.

Healthy.com’s Top Ten Healthy Fast Food Chains

1. Panera Bread
2. Jason’s Deli
3. Au Bon Pain
4. Noodles and Company
5. Corner Bakery Café
6. Chipotle
7. Atlanta Bread
8. McDonald’s
9. Einstein Brothers Bagels
10. Taco del Mar

Topten.com’s Top Ten Healthy Fast Food Chains

1. McDonalds
2. Subway
3. Wendy’s
4. Burger King
5. Taco Bell
6. Kentucky Fried Chicken
7. Pizza Hut
8. Chick-fil-A
9. In-N-Out Burger
10. Domino’s Pizza

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The next time you dine out in a fast food restaurant, make sure you keep these healthy fast food choices in mind. There is something even for the most health conscious in most of our favorite fast food chains these days. Just make well-informed choices before you order, and you can eat a healthy meal even at the most notorious fast food restaurants.

Jillian Michaels Secret to Having a Ripped and Sexy Body

jillian michaelsIf you are wondering about who the new darling of the fitness world and are curious about what the buzz about her is all about, then just read on and get to know Jillian Michaels.

Jillian Michaels has conquered the world of fitness without vengeance. She is the newest guru for that perfect shape everybody is pining for.

Who is Jillian Michaels?

American personal trainer Jillian Michaels was born February 18, 1974 at Los Angeles California. She studied at California State University, Northridge and at same time worked herself to school as a bartender and personal trainer. She has been a personal trainer for twenty years and counting and is still continuously inspiring people from all over the world.

She got her certification with the Aerobics and Fitness Association of America, The National Exercise and Sports Trainers Association and Kettlebell Concepts. She is also well versed in kickboxing, yoga, pilates, plyometrics and weight training and she utilizes these techniques among her clients.

Her first shot to fame came in October 2004 where she became a trainer at a reality television series The Biggest Loser until May 2011. She then joined “Losing it” with Jillian a spin-off of The Biggest Loser on June 1, 2010 till July, 2010.

Aside from her growing popularity on TV, she also extends her love for health and fitness in her charitable works with NFL’s Play 60, the Clinton Foundation’s Alliance for a Healthier Generation , Stand Up to Cancer, Working Wardrobes, Hope for Haiti, Sow a Seed and Dress for Success. She’s also an adviser to the National Day of Dance for Heart Health that encourages people to laugh, have fun learn and dance for a healthy heart. She also authors fitness books. She has her own website and phone applications in order to reach wider population to whom she can impart her passion. She is now into speaking engagements all over the place to touch more people as possible.

She also owns and operates a sports medicine facility to which she is very personally involved.

What sets her apart from all other fitness trainers in the world?

She is very popular and inspiring among the health buffs but she has this appeal among virtually everyone because of the hard work she devotes for her love for fitness. She is also a perfect epitome of how rewarding hard work and perseverance can be since attaining her present physique was a very testing journey for her too. It took her a lot of pain and effort to attain and maintain her present weight.
So what exactly does weight loss with Jillian Michaels entail?
Very much like your every other weight loss programs, she also recommends healthy combination of workouts and diet! But of course, she would not get all these glitz and glamour if she’s not made of sterner stuff.

Her mantra is eat less and move more. It is all about finding the right amount of food for the needs of the body and to match it with just enough physical activity to offset whatever is in excess of that. She is vehemently against fad diets and pills or medication, which according to her, only negatively affects the body rather than helps you achieve your goal. You might just think that it is helping you in the short term but its long term effects may not be as desirable as what it promises to cause. She also believes in good 8 hour sleep for full recuperation.

So let’s go close and personal to what she has to offer and what the fuss about her is all about.

What does Jillian Michaels eat?

Diet for her is not about controlling your hunger but eating just the right kind of food just when the body needs it. There’s no need to skip meals or starve yourself of filling and tasteful food. In fact, a typical Jillian Michaels breakfast is worth 500 calories!

Apart from the usual three major meals of the day, she also recommends in between snacks. She eats just about everything from organic vegetables to chips what is important is that the nutrient requirement for each day is satisfied.

Of course, nothing beats healthy eating so it is still recommended to always opt for the healthy food. It is also best to avoid such occasions when you will have no choice but to just eat whatever is offered. Choose to dine in healthy restaurants, bring along healthy snack, and serve these kinds of the food in your party.

It is the deprivation and frequent hunger that often drives people to either abandon their diets or to munch on practically everything and anything edible that come their way. By eating healthy snacks at the right time and in moderation, you should get by just fine and offsetting will not be twice as hard.

Workout with Jillian Michaels

As previously mentioned, she is almost a jack of all trades. Instead of just specializing in one field, she chose to learn and master a lot of training techniques because she firmly believes in diversifying and combining a lot of routines rather than just sticking to one kind of exercise.

She is an avid believer that the whole body should be worked out and not just one’s problem areas. So even if you just want to get rid of the flabs or achieve those killer abs, don’t just focus on the stomach with abs exercises. Strengthening the whole body muscles because it will burn more calories preventing the accumulation of fats in places where you don’t want them to be.

Instead of just plunging head on to working out, she is talking about understanding the problem areas for better understanding and appreciation of what you are working out for and how to really fight your battle.

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Perhaps Jillian Michaels is a prophet for fitness. More than just achieving the dream body, she is a proponent of learning and habit forming lifestyle that will make being sexy a way of life instead of a life mission. Live the life as if we are all born with tantalizingly curvaceous body seemingly unaffected by anything.

The Truth About Carb Loading

carb loadingA carbohydrate-loading diet, also known as carb loading diet for short, is a tactic to augment the amount of fuel stored in your muscles to advance your athletic performance. It is a strategy used by endurance athletes to make the most of the storage of glycogen (or energy) in the muscles. Carbohydrate loading normally involves significantly increasing the quantity of carbohydrates you eat several days before a high-intensity stamina sporting event. You also normally back off on your activity level while carbohydrate loading.

For most leisure activity, your body uses its existing energy stores for fuel. However, when you engage in extended, intense physical events, your body needs surplus energy to keep going. The point of carb loading is to give you the energy to finish an endurance event with less exhaustion while improving your athletic performance at the same time. A carb loading diet is generally recommended for endurance activities that last over 90 minutes. For many endurance athletes the foods of preference for carb loading are low glycemic food due to their negligible effect on serum glucose levels. Low glycemic foods generally comprise vegetables, fruits, whole wheat pasta and grains. Because of this, carb loading for marathon and triathlon participants usually involves devouring large pasta dinners the evening before the competition as carb loading meals. Since muscles also significantly use amino acids when functioning within aerobic limits, meals should contain ample protein to go with the carbohydrates.

Why load up on carbohydrates?

Carbohydrates also identified as sugars and starches are your body’s key power source. Complex carbohydrates include grains, whole wheat breads, legumes, and starchy vegetables, such as potatoes, corn and peas. Simple carbohydrates on the other hand are found mostly in fruits and milk, and also in foods made with sugar such as sweets and candy. As our bodies digest food, it converts carbohydrates into sugar. The sugar goes into our bloodstream, where it is then transported to cells to provide energy. Sugar is stored in the liver as well as in muscles as glycogen which is your energy source. Muscles, however, in general store only little quantities of glycogen, enough to support you during leisure exercise activities or daily chores. Extended bouts of activity may leave you suffering from fatigue and a general lack of energy. With a carb loading diet, you could be able to stock up additional energy in your muscles to give you the strength to make it through longer survival events without devastating fatigue. While at the event, you will still also need to consume some energy sources.

Carb Loading Foods

Fruits and Vegetables

The majority of fruits get practically all of their calories from carbohydrates. Good picks for carb loading from fruits and vegetables would be:

– Strawberries
– Fruit juice
– Apples
– Baby carrots
– Broccoli

Avoid high fiber foods a day or two before an performance, as these may cause cramping.

Starches

Foods with starch are highly concentrated sources of carbohydrates, and excellent choices for a carb loading diet. These include starchy vegetables and grains. Try eating:

– Cooked pasta
– A slice of wheat bread
– 1/2 cup of oatmeal
– A Cup of white rice has
– A large baked potato
– Cooked carrots
– Sports supplements

A lot of sports food supplements and meal replacement bars or shakes are high in carbohydrates and you can have them as your carb loading meals. They are convenient to take around so that you do not find yourself without carbohydrates to ingest for maximizing your glycogen stores. Your body is quick to absorb high-glycemic sports drinks, and these food supplements can also help keep your energy levels up while in a competition. Ingest them also right away, after you finish exercising to encourage glycogen replenishment.

Nuts and Dairy

Here are some nut and dairy choices to choose from for your carb loading diet strategy:

– Peanut butter
– Walnuts
– Peanuts and nuts
– Dairy products
– Low-fat fruit yogurt
– Chocolate ice cream

Carb Loading Diet Strategies

Training Plans

The main modification in your schedule during the week prior to your event ought to be in your training and not in your diet. Don’t do any last-minute sessions that are over extended. You have to decrease your training so that your muscles have ample time to become completely fueled. Allow at least two simple training days or two rest days before your event.

Eating and Diet Tactics

You don’t have to eat hundreds more calories this week. You just need to exercise a smaller amount. This way, the 500-1,000 calories you generally use up during training can be used to power your muscles.

All throughout this week, you should maintain your tested carbohydrate training diet. Radical changes can easily lead to upset stomachs, diarrhea or even constipation. Carb loading on abnormally high amounts of fruits and juices could lead to diarrhea. Too much of breads ,white flour, low fiber bagels, and pasta could likewise block your intestines. Also be sure that you carb load and not fat-load.

Timing

Prior to a big endurance event, expert say it is unwise to eat a big dinner the day before the competition. Instead, have a heavy meal during lunch the day before the event.

You may also carb load two days before if you will be too anxious to eat much the day before the event. The glycogen will remain in your muscles until the event. On day before the competition you could then nibble on crackers, chicken noodle soup and other easily tolerated foods by the digestive tract.

It would be wise to give your preferred carb loading strategy a dry run prior to the event, so you know how your body will react to the combination of foods you ingest as well as the preciseness of the timing.

Weight Gain

Athletes who have carb loaded properly usually gain about one to three pounds which is normal. This weight gain is advantageous as it reflects water weight and means you have properly fueled your muscles.

Fluids

We cannot overstate the importance of fluids. Be sure to drink additional water and juices. Refrain from wine, beer, and alcoholic beverages.

Protein

Do not neglect to include protein in your diet. A lot of endurance athletes eat only carbs and totally pass up protein-rich foods the days before their event. That is not a smart diet. Your body requires protein on a daily basis.

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Get rid of any old-fashioned notions you might have about carb loading. There’s more to high-carb diets than potatoes, bread and endless bowls of pasta. If done successfully and if you are well-informed, carb loading is one of the most excellent ways to get ready for endurance events like marathons and triathlons, or any activity that will require added stamina.

Some Healthy Dips for a Guilt-Free Snack

healthy dipsFamily bonding occasions or a little chit-chat with friends is never complete without good-tasting food. Whether you’re talking about appetizers, simple viands, or finger food, dips add additional zest to your food. They are delicious and can really put a twist in your traditional recipes. What’s more is that it is relatively fast to prepare and can be served with just about anything. A tasty and healthy dip would complete a lot of recipes.

While there are lots of popular dips that everyone is familiar with like guacamole or salsa, why not add a little more tender loving care by seeking out healthy dips recipes of these same classics we all have come to know and love.

Dishes with healthy dips are very versatile and one that will be loved by all people regardless of age, lifestyle or food preference. As previously mentioned, healthy dips are very easy to prepare. Most of the time, you just have to stuff these recipes in your food processor or blender to make them. Plus, you can just serve one or two the, and serve it with bread, crackers, chips, fruits, marshmallows or even vegetable sticks and it will be a healthy and sumptuous affair.

Healthy Veggie Dips

For those who are health conscious, you can make munching on vegetable sticks more satisfying and tastier by partnering them with healthy dips. Among the popular healthy veggie dips that you can try is Creamy Tomato Dip from taste.com.au. Here is on of the many recipes you can try:

• 1 c semi-dried tomatoes in oil, drained, roughly chopped
• 250 g cream cheese
• ½ c sour cream
• ½ c good quality mayonnaise
• 2 shallots (spring onions) finely chopped

Another perfect innovation to your usual veggie sticks combo or any vegetable salad for that matter, is the spicy blue cheese dip. There are a lot of recipes you can learn from delish.com and here is one perfect example, the spicy blue cheese dip. Just prepare the following and mix them all together with your hands:

• 2/3 cups reduced-fat sour cream
• 2/3 cups crumbled blue cheese
• 1 tablespoon distilled white vinegar
• 1/4 teaspoons cayenne pepper

For impromptu or informal gatherings, there’s no need to always settle for greasy pizza deliveries. You can just make eating chips more fun and exciting by putting a twist into your usual chips. There are way too many healthy dips for chips. It’s just a matter of choosing which suits your chips and your preference as well.
For instance, for nacho lovers, you can enjoy your tortilla chips with guacamole and your very own salsa. Delish.com suggests creating your very own healthy tomato and olive salsa. These recipes do not require cooking, just dice everything and toss them together. All you need are the following:

• 1 1/4 pound(s) tomatoes, diced
• 1/4 cube(s) sliced green olives
• 1/4 cup(s) hot pepper relish
• 1 bunch(es) scallions, sliced
• 1 tablespoon red-wine vinegar
• 2 teaspoon(s) minced fresh oregano
• 1/8 teaspoon(s) salt
• Freshly ground pepper , to taste

Healthy Dips for Kids

For the children and the young at hearts as well, there are healthy dips for kids. Of course, you always have to take into consideration the usual palatable tastes of the kids, more so in the cases of kids who are not keen on trying out new tastes, it is better to stick to what they like.

The same logic also applies to kids who just love to eat one food each and every meal. You can innovate by cooking their favorites and complementing it with healthy dips not only for a different flavor but also as an alternative way of including some of the nutrients not present in their usual meals. An example of this is skinny buffalo chicken dip from skinnytaste.com. Just like your usual chicken buffalo, just fry the chicken and later on cover it with this signature healthy dip. You can go easy on the hot sauce if your little ones don’t like the heat. All you need are the following:

• 4 oz reduced fat cream cheese, softened
• 1 cup fat free sour cream
• 1/2 cup Franks hot sauce (or whatever hot sauce you like)
• 1/2 cup crumbled blue cheese
• 1 tsp white wine vinegar
• 2 cups (14 oz raw) cooked shredded chicken

In addition, you can also try suggestion by foodnetwork.com. It will definitely be a hit among the young ones and can even persuade them from consuming more fruits. Just skewer fruits ala kebab and match them up with sweet yogurt dip. For this you only need the following:

• 1 ½ c plain 2% or whole milk Greek yogurt
• 3 tbsp pure maple syrup
• ½ tsp vanilla extract
• Pinch of salt

Just mix everything up and chill them for an hour or two before serving. This will definitely rival your chocolate fountain!

The good things about these healthy dips are they are very easy to prepare. They can be eaten with your favorite food and they are also a perfect complement to your staples and favorites. Moreover, you can prepare them in no time and can even be stored for a few days to a few weeks (depending on your ingredients) so you can just munch on them anytime you want.

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Making dips is also a very good opportunity for a different bonding experience between parents and kids. These recipes normally require mixing, and you can give this task to your kids. For the more experimental lot, you can also mix and match your favorite ingredients and come up with your signature dips on your next get together. It truly is a great addition to any healthy meal.

Triathlon Training: How to Prepare & What to Expect

triathlon trainingA triathlon is a multi-stage race that involves the completion of three continuous endurance competitions. While there may be some variations to the sport, a triathlon usually involves swimming, cycling, and running in direct succession over varying distances. Triathletes compete for the fastest overall course completion time. A participants’ time also includes the “transition” times between each separate event. Triathlon training usually has many participants as former veterans of road races such as a 5-10K run or a 25-50K bike race. Contestants are also grouped by gender and age. The more serious participants are regarded as Elite competitors.

Obviously, a triathlon training program is very rigorous and is only for the more finely tuned athletes among us. It is demanding in any form, and requires superb endurance from the participant. You must also be very adept at all the three sport disciplines to be able to be competitive.

Before embarking on any triathlon training schedule, you should also prepare yourself mentally so you can break through to higher levels of performance and endurance. While training hard, one must also learn not to overdo it. Rest is a very important component of the program. Here is a triathlon training schedule that you could try out which is tailored for triathlon training for beginners. Don’t be fooled by the word beginner, as this is going to be a grueling routine from menshealth.com.

First lets establish some target heart rates for the triathlon training to establish the intensity level of each phase of the program. We will refer to each heart rate level as “zones.”

I: Training Zone I workouts should be performed at 50-60 percent of maximum heart rate. This should feel easy. Your breathing should be slightly elevated, but you should be able to hold a conversation without trouble.

II: Training Zone II workouts should be performed at 60-70 percent of maximum heart rate. This is a moderately easy pace. Your breathing will feel more labored, but you should still be able to talk.

III: Training Zone III workouts should be performed at 70-80 percent of maximum heart rate. This is a moderate pace. It’ll be hard to hold a conversation—you can spit out a few words at a time.

IV: Training Zone IV workouts should be performed at 80-90 percent of maximum heart rate. This is a moderately hard pace. You’ll be struggling to talk. But remember—it’s not all out. You should still be able to maintain this pace for around 20 minutes.

Your maximum heart rate is 220 minus your age. Make calculations for the various ‘zones” based on that figure. For example, 220 – 35(age) = 185 beats per minute maximum heart rate.

Now comes the workout. By the end of this triathlon training program, you should be able to compete in an actual triathlon in 6 weeks time. Use this triathlon training schedule whenever you have to prep for a race. This triathlon training guide is also lifted from menshealth.com.

Week 1

Monday: Rest
Tuesday: Swim for 30 minutes in I
Wednesday: Run for 30 minutes in I
Thursday: Rest
Friday: Rest
Saturday: Bike for 45 minutes in I
Sunday: Swim for 30 minutes in I

Week 2

Monday: Rest
Tuesday: Swim for 30 minutes in I
Wednesday: Run for 30 minutes in I
Thursday: Rest
Friday: Rest
Saturday: Bike for 45 minutes in I
Sunday: Swim for 30 minutes in I

Week 3

Monday: Rest
Tuesday: Swim for 35 minutes in II; strength train for 20 minutes
Wednesday: Run for 30 minutes in II; bike for 45 minutes in II
Thursday: Swim for 20 minutes in I; strength train for 20 minutes
Friday: Rest
Saturday: Brick workout: Bike for 60 minutes in I and run for 30 minutes in I
Sunday: Rest

Week 4

Monday: Rest
Tuesday: Swim for 30 minutes in II; strength train for 20 minutes
Wednesday: Run for 40 minutes in II; bike 45 minutes in II
Thursday: Swim for 20 minutes in I; strength train for 20 minutes
Friday: Rest
Saturday: Brick workout: Bike for 60 minutes in I and run for 30 minutes in I
Sunday: Rest

Week 5

Monday: Rest
Tuesday: Swim for 35 minutes in II; strength train for 40 minutes
Wednesday: Bike for 45 minutes in II; run for 40 minutes in II
Thursday: Swim for 30 minutes in I; strength train for 20 minutes
Friday: Rest
Saturday: Brick workout/test triathlon: Swim for 20 minutes in I, bike for 40 minutes in II, and run for 20 minutes in I
Sunday: Rest

Week 6

Monday: Rest
Tuesday: Bike for 30 minutes in I
Wednesday: Swim for 20 minutes in I
Thursday: Run for 20 minutes in I
Friday: Rest
Saturday: Swim for 15 minutes in I; bike for 15 minutes in I
Sunday: Race day

Finally here are some triathlon training tips that you should keep in mind in order to get the most out of your workouts from active.com. Remember also to manage your expectations of yourself when competing for the first time. Some of these tips do exactly that.

1. Go short before going long.

2. Stay close to home. For the first race, make it easy on yourself and select an event close to home.

3. Just a swim suit and goggles for the swim. of the event.

4. Your bike is fine.

5. You need running shoes.

6. It doesn’t take as much training as you might think.

7. Plan to rest

8. Transition time counts too.

9. Plan to do the first half of the race slower

10. One piece of “trick” equipment. If you want to pick up one piece of “trick” equipment, purchase elastic shoe laces. One such brand is Yankz. Elastic laces allow you to slip your feet into your running shoes and eliminate the need to tie your shoes.

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So are you up to it? If you are then this is the triathlon training guide to get you started. Who knows, you could just be the next ironman.

Mommy Woes: 4 Known Ways to Lose Baby Weight

lose baby weightPregnancy is always a source of joy for everyone. It is also a very justifiable excuse to indulge in everything that a woman wants. After all, it is all for the health of your child, right?

The problem is after the baby is born. It is when all the horrors of the mom’s over indulgence appear. More than just the problem of sleepless nights spent taking care of your offspring, mommies also have another baggage to solve, and that is how to lose baby weight after pregnancy.

Lose baby weight? Yes, regardless of whether you are a working or being a full time mom, it is always best to go back to your pre-pregnancy stature because it is easier to move around, do your chores, and fit right back into your old clothes. But what makes it more challenging than your usual loss mission is that you can’t just choose to ditch some food for the figure friendly ones. Why? Because you have to feed your little one and of course we always want the best for the kids!

So more than at any other time of in your life, it is now that you have to be wiser and more careful in choosing ways to lose that excess heaviness. Going for a crash diet is a definite no-no when you want to lose that inconvenience. In the same vein, extremely strenuous physical activity is discouraged primarily because of two reasons. One is that you have just come from a major operation and you would not want any of your stitches opening up because of force. And two, you already have your hands full on taking care of the little one, so longer hours in the gym or physically taxing activities are out of your options.

There are many ways on how to lose baby weight without sacrificing the nutrients for the little one. Here are some of the tried and tested pieces of advice:

1. Breastfeeding

This is the best, widely known and astoundingly successful way to lose weight in this department. The question now is how to lose baby weight during breastfeeding? The act of breastfeeding burns about 500 calories. So you should regularly nurse your young ones instead of switching to formula milk immediately.

2. Proper diet

Just like in any weight loss program, there are musts and must nots in dieting. But if the specific purpose is to lose baby weight, then one of the things that you should take into consideration is to take in more of the food that is not only healthy but one that induces milk production. This will mean hitting two birds with one stone: you can lessen the fattening effect of what you are consuming and at the same time you are fueling the activity (i.e. breastfeeding) that also burns a lot of calories. Kidspot.com.au suggests these highly recommended food to eat for mommies:

• Wholegrain breads, pasta and rice – which are packed full of fibre and nutrients.

• Lean protein, such as fish, chicken, tofu, nuts, eggs or pork – protein helps you stay fuller for longer and encourages lean muscle formation.
• Smoothies – great for adding fruits, seeds and oats too to ensure you are getting a wide range of nutrients.

• Vegetables – these are packed full of fibre and nutrition and help to boost your metabolism; foods such as broccoli actually burn more kilojoules in its digestion than what it contains.

• Metabolism boosting foods such as garlic, chilli, cinnamon, ginger and green tea.

On the other hand, the following food should be avoided or at least taken in moderation:

• White processed breads, rice and pasta – which are devoid of nutrition and fibre.

• Too much red meat – as this is high in saturated fat; limit your consumption to two serves a week and make sure it is lean cuts.

• Junk food – full of sugar and fat, it will play havoc with your blood sugar and contains no nutrition.

• Sugary energy drinks – also full of sugar and give you zero nutrition.
• Alcohol – it’s high in calories and drinking it leads to making other poor food choices.

3. Do some easy exercises

As previously mentioned, strenuous activities are to be avoided since the body is still recovering. You don’t want to doze off even before your child has been fed. Aside from the usual walking as well as other exercises that can be done right in the comfort of your own homes, you may also try strengthening or cardio exercises. Why? Because it means that your muscles will be well-toned and sculpted. More muscles mean more calories burning so it will not only help you shed some unwanted flabs, it will also keep you away from unsightly sagging flesh.

Another recommended exercise routine is one that is centered at the core of the body. As we all know, it takes time before mommies lose the bump. It will help them build up and tone the core muscles getting rid of these love handles. Perhaps, Pilates will be a good workout for our mommies.

On the more practical side, it is also best to still continue your daily household chores. It keeps you busy and moving. And it will not feel like you are working out at all!

4. Drink plenty of water

Drinking sufficient amount of water promotes the metabolism of the body. Moreover, breast milk is also chiefly made of water so it is best both for the baby and the mother.

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To lose baby weight is no easy task, especially because you have to think not just about yourself but the newborn as well. More than in any other physical training goals a mom can ever engage in, this is the hardest and most crucial point, so it is better to plan it out carefully and enjoy it as well. It may mean depriving yourself of some food or taking extra time to sweat it out, but it is definitely possible and will definitely be worth it because it will keep both mommy and baby healthy. And finally, it will be a significant boost in your self-esteem and will help you in doing your work with ease and grace!

Know More on Isometric vs Isotonic Exercise

isotonic exerciseMuscle contractions happen when our brain tells the body one of two things: to move a muscle, or keep it stationary in a specific position. Two main types of contractions are isometric and isotonic contractions. Both of these contractions can help you build muscle over time, but isometric and isotonic movements involve quite dissimilar routines. So what are the main differences of isometric vs isotonic exercise? Here is a very simple explanation.

Isotonic Exercise Definition

Isotonic exercise is movement where you are working your muscles through a range of motion. Isotonic exercise is in fact the most widespread type of strength training. Examples of isotonic exercises are, weightlifting, calisthenics, cycling swimming, rock climbing, and most sports: These are all isotonic movements. Isotonic muscle contractions involve a change in your muscle’s length and as well as an increase in muscle tension. Muscle contractions that are isotonic involve either a muscle lengthening or shortening that is accompanied with an increase in muscle tension. An example of isotonic exercise is a biceps curl. A biceps muscle shortens to lift the dumbbell and there is tension on the muscle to be able to support the resistance.

Isometric Exercise Definition

The simplest way to explain what isometric exercises are that they are static, exercises, and don’t involve movement. When you do an isometric exercise, you do not move your muscles through any kind of range of motion. What you do is hold a pose which involves a muscle contraction as long as you can. Isometric exercise examples would be a plank, or exerting force against an immovable object like a wall. An isometric contraction does not change the length of your muscle. Our previous example of an isotonic exercise, which is the biceps curl is isotonic while you are lifting the dumbbell, but becomes isometric at the top of the movement when you squeeze or hold the muscle contraction. Older people will remember Charles Atlas and his “dynamic tension” principle where he demonstrated the benefits of isometric exercise for body building. He illustrated this with his proverbial skinny guy on the beach who gets sand kicked in his face by a beach bully. The skinny guy gets his revenge after he does Atlas’ “dynamic tension,” routine. Returning as a buff hunk, he scares away the beach bully. See more on Charles Atlas’ “Dynamic Tension” here.

Examples of Isotonic Exercise

According to healthyliving.azcentral.com, most sporting activities are considered isotonic. Here is the explanation offered by their website.

Sports

“Most sports can be characterized as forms of isotonic exercise. Cycling, swimming, basketball and racket sports all put your joints through various ranges of motion using gentle to moderate stress. Likewise, activities of daily living, such as walking, climbing stairs and gardening, involve isotonic movements including stretching, reaching or bending. This type of movement is less prevalent in modern life, since time and effort-saving machines have replaced many manual labor tasks. Isotonic exercise has a cumulative effect, so it’s possible to fulfill your daily exercise needs with small bursts of activity sprinkled throughout the day, according to Harvard Health Publications.”

Offered also from the same website is a specific example and explanation of an isotonic exercise via the leg extension. This is a particularly explicit because the example sites arthritis as a limiting condition against using other exercises. The leg extension can be seen as an alternative isotonic movement for leg development if one is constrained from all weight bearing leg exercise.

Leg Extension

“If knee arthritis limits your ability to participate in sports or other isotonic activities, try a leg extension. The Arthritis Foundation recommends this safe and effective isotonic exercise for the quadriceps. This exercise strengthens the muscles around your knee without causing impact to the knee joint. Perform this exercise in a seated position in a straight-backed chair. Starting with your hips and knees bent to 90 degrees and your feet hip-width apart, raise one foot slightly above the floor and slowly straighten your leg. Hold your leg in the straightened position for six to 10 seconds. Slowly bend your knee and return to the starting position. Repeat on the opposite side.”

Examples of Isometric Exercise

Isometric exercises can be particularly helpful, especially in the field of rehabilitative medicine for sports injuries. This is because muscles are able to contract, but do not have t move thru a range of motion. Examples of these conditions are lifted from healthyliving.azcentral.com.

Shoulder Rehabilitation

“You can strengthen and rehabilitate an injured shoulder without putting the joint through excessive movement using isometric exercises. Ohio State University’s Wexner Medical Center recommends a series of isometric exercises that you can do using just your body or with a wall. To strengthen the front of your shoulder, make a fist with one hand and place it in the palm of the other hand. Holding your arms in front of your chest, press your fist into your palm while resisting with your palm. Hold for a few seconds then relax and repeat. For the back of your shoulder, stand with your back towards a wall. Place a pillow between the wall and your elbow. Press your arm backwards into the wall. Hold for a few seconds then relax and repeat.”

Isometrics can also be very useful in situations where you have to be inconspicuous of doing exercises such as in the office. Here is a knee and hip workout example again from healthyliving.azcentral.com.

Knee and Hip

“To strengthen you knee with isometrics, sit on the floor or a table with your leg stretched in front of you. Squeeze your thigh to fully straighten your leg while flexing your ankle and lifting your toes up. Hold the contraction for five seconds, then rest for three seconds. Repeat up to 50 times. Perform an isometric exercise for the hips in a seated position with a pillow, towel or small ball between your knees. Squeeze your knees together and hold for 10 seconds.”

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Isotonic and isometric exercises both have their advantages. One should not see these two forms as opposing or competing types of movements, but rather as complementary exorcises that we have to incorporate into our routines. They are exercise principles that develop strength, flexibility and build muscle when we know how to use them in conjunction with each other.

Your Basic Lowdown of the Brazilian Butt Lift Wokrout

brazilian butt liftIt is every woman’s dream to have that beach worthy and head turning body. With trim calves and shapely butts, women can lounge around the beach all day long and feel secure with their bodies. As the old saying goes, if you have it, flaunt it! Surely, this will keep the attention of a lot of people glued to you.

For certain people, getting that flawless body is very easy. For example, they can just purchase padded pants and butt enhancers made from silicone from malls. For the more desperate folks, they could opt for surgical (invasive or non-invasive) cosmetic surgery to augment or trim the butt to perfection (of course always according to preference). Now, for the more patient and determined lot, they could opt for butt lift or other butt enhancing exercises.

Admittedly, it is still extremely hard to really work for a well-sculpted behind since there are very few exercises for this. Most of the time, butt enhancement is just among the positive side effects of other exercises. But due to the innovation of new training programs, there are now ways to get that butt you’ve always desired. You can get it through the Brazilian butt lift work out.

The Brazilian Butt Lift Workout

What is this Brazilian butt lift workout and how does it differ from what we have right now?

Brazilians are known for their to-die-for glutes (gluteal maximum or more popularly known as butt cheeks). Basically, these are the groups of muscles that comprise your butt. There are about three muscle groups in this area of the body and this is considered as the largest. More than just its aesthetic purpose, the glutes are the muscles primary responsible to keep the body straight. So besides making you look well-toned, developed glutes will keep the body beautifully erect. The Brazilian Butt lift workout is a program that can be done by anyone and not just your physical buff.
What sets this exercise apart from other existing butt lift workouts is that it does not just enhance or make the butt look fuller. It also expands and moves the butt upward so it looks more youthful and not sagging.

Another thing that sets this exercise apart is that it is not just concentrated on the glutes, it has full effect to all the curves and hollows of the body from upper to lower limbs. Moreover, it is also considered as a good calorie burning training.

Does it work?

The million dollar question is: DOES IT WORK? What are the Brazilian butt lift workout reviews?

The good thing about this physical training is that you don’t have to be an experienced trainer or health buff for this to work. While it may be an advantage in the sense that working out is not that alien to you, the greater advantage is that you have better grasp of your body and can keep your balance better than your next door woman friend who possibly consider the usual walks and errands as their daily dose of exercise.

The program has received a lot of good reviews and a lot of success stories from newbies. Just like any other workouts or physical activity, it just boils down to the determination and proper execution of the exercise. It is the thing that spells the difference between success and failure.

Many who have tried the Brazilian butt lift program can attest to the fact that as early as a month after the workout, you can shed a lot of weight and can trim a couple of inches from your pre workout status.

So for those who are more than ready to realize their dream of getting that dream butt that will probably rival that of Jennifer Lopez or Kim Kardashian.

Signature Brazilian Butt Lift Workout Exercises

Try these simple signature Brazilian butt lift workout exercises.

1. Explosive Lunges (From fitnessmagazine.com)

Lunge forward with left leg until knee is bent 90 degrees, directly over ankle, right knee pointing toward floor.
Jump up, pushing off the floor with both feet. Switch legs in midair, landing with right foot forward in a lunge. Continue, alternating sides.

2. Side Lunges (From livestrong.com)

Performing side lunges works the outer thighs, glutes and inner thighs. Stand with your feet shoulder width apart with your hands on your hips. Take a wide step out to the side with your right foot. Bend your right knee to 90 degrees. Squeeze your glutes and press up through your right heel and bring your left leg in, returning your feet to the starting position. Repeat side lunges across the room for three sets of 15 repetitions on each side.

3. Squat and Tone (From webmd.com)

Keep feet parallel, shoulder-width apart. Slowly lower the hips as if sitting in a chair; then return to standing. Make sure your knees do not push out in front of your toes. Keep your torso tight and back straight.

4. Donkey Kickbacks (From livestrong.com)

Donkey kickbacks build the muscles in your hamstrings and glutes. Start on all fours. Lower your upper body onto your elbows. Extend your right leg straight back and bend your knee at 90 degrees. Flex your right heel and squeeze your hamstrings and glutes. Press your right heel up towards the ceiling for 15 repetitions. Repeat for three sets of 15 repetitions on each side.

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Brazilian butt lift exercises are definitely hard work but at the end of the day, it will be worth all that effort. Even if it requires working out your butt 4 to 5 times a week, the relatively quick result that comes out as early as the first week should be reason enough for people to get motivated and keep on doing it.
So get your gears and mirror ready (or for more inspiration perhaps the image of your favorite sexy actress with a well sculpted butt) and go try this Brazilian butt lift workout.