Took A Step Off The Couch And Then..

..I've got a booty. I used to have bulky legs and a tough rear from heavy weight-training and running when I was younger, but now it has no shape and I need some good excersices.

If you want shape to youre outer thighs, hips, and glutes...I hear that steps are the way to go, or running,walking...marching in place.

Cardio (30-45 min) and then do 3 sets of 10 lunges and 3 sets of 10 squats.

Squats, Lunges, yes. Cardio, no.

And you NEVER precede weight training with cardio.

I will either start tomorrow or next weekend, due to the shortage of free time I have during the week. I think that cardio would help the intensity of the rest of the workout if you do a 15min run beforehand because that would have your heart already going (for fat burning) and your legs are warmed up.

Now I haven't gone for a run in such a long time.. I decided to hit it out on a trail located in my area. It's pretty long.. probably extends for a good 15miles. Of course I didn't go the whole way, had a small sum of stops, and even walked part of the way back..but I felt great afterward. For some reason my glutes didn't feel a burn at all, aswell as any part of my leg. I was exhausted and my feet hurt, but that was it.

frustrating.. I will probably shorten the jog/run time next day that I go out and use those excersises after.

Fiction Said: "Squats, Lunges, yes. Cardio, no.
And you NEVER precede weight training with cardio."

I'd like to know why this is..

Diamond wrote:

I'd like to know why this is..

Utilizing full force production potential is crucial when developing muscular strength. There is a good deal of research currently that indicates that force production is significantly decreased if aerobic training precedes anaerobic training. Aerobic capacity, on the other had, has been shown to be unaffected if resistance training comes first.

I can dig up the research on this if you don't believe me, although I would just as soon you take my word for it.

Also, if you want to develop gluteal muscle mass and tone (the state of continual contraction in a resting muscle--gives the muscle that firm look and feel), drop the cardio altogether and simply focus on lifting.

If it's fat that you want to shed, then focus on an improved diet. The vast majority of changes in body composition comes from solid nutrition. If it's a sexier butt, then cardio will not get you there.

The only thing cardio does is burn calories, strengthen Type I (slow twitch) muscle fibers if you're VERY out of shape, assist in metabolic changes within the muscle cell (enzymes and structural adaptations that increase aerobic capacity), and improve cardiovascular health.

The first and second things can be accomplished through a strong resistance training regimen and nutrition program, and the third you don't need unless you want to become an endurance athlete like a marathoner). The last one has a legitimate place in improving overall wellness, but should be added in carefully so as not to detract from your other goals.

Well, i maybe young but in two quarters i will have an AAS degree as a fitness specialist

If i were you i would do a lot of BC squats..... Lunges w/ a body bar ending in a twist which will hit your core too. Run alot, hike. Stay away from tredmills as much as possible.

Sounds wierd but heres why. Your propioceptors (which is a longer word for pretty much your neverous and muscular systems balance and stability units... kind of hard to explain) but they will adapt to the same surface type so your muscles will not adapt becaus of the priciple of overload ne more.


Exercises:
Fwd t curl to press.
lateral t

just more exercises with funky names.

I can e -mail you a whole work out program with pictures of the exercises ect.... if you want just let me know.

~ACE~