Remember when training your lower body that it is critically important to incorporate and focus on three things:

Cardio, Pace, and Resistance.
Focus on them and you are sure to see results.

Exercise: THE STAIRS: The really is the ultimate butt blaster.

• Cardio: Pick a place where there are a lot of stairs like bleachers at a local high Scholl or college. You want to walk for a minimum of 30 minutes but no more than an hour.
• Pace: Establish a nice easy groove.  Let the intensity naturally increase and it will trust me.
• Resistance: The incline and over all bio mechanics of the body as it relates to stairs creates the resistance.

But you need to be specifically aware of where your power comes from. You need to say to your self  and repeat “ my stair workout mantra “, Which is = “ heal and butt, heal and butt, heal and butt “
Ingrain this in your mind and feel it in your body .You need to come from your butt not your knees.

Also, again this is why pace is key. Go slow and walk almost flat footed like your in mud. Feel the stairs in your butt not your quads. If you do feel it in your quads slow down or even take a break. This is not a rocky workout it’s about slow methodical focused intensity.

This one workout will do it all .You should try to do a stair work out at least three times a week and be sure to stretch after. You should also include my special “figure 8 stretch” into your routine.

Stand feet together then slight bend over so you can grab the out side of each knee with your hands. Now carefully start to do a figure eight motion. Count up to fifty and open up making bigger figure eights as you go. You can also sit down into the exercise as well, just feel it out. The purpose of this is to circulate blood and allow for lateral support to the knees. I actually wear neoprene supports with an open patella to really keep my knees supported and warm.

For diet you should have a scoop of Fat Burning Lemonade  before you train and a scoop of Nutrition Complete Protein Powder within an hour after you train. Also be sure to hydrate and incorporate more Omega Three into your diet. Remember your body needs the Fat Burning Lemonade for fat utilization, the Nutrional Complete (Protein) Powder for recovery, and the Omega Three for fuel. All these together create a fat burning inferno and will give you the tightest, sexiest, yet most natural booty on the block.

Good luck tell me how it goes, the feedback is awesome!

posted by Gregory Joujon-Roche in Exercise
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