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How to Get All the BCAAs You Need by Eating Whole Foods

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In today’s issue of FUN, HOT, NO B.S. Fitness Magazine!… Belinda Benn – VFT’s Featured Fitness Expert (International Fitness Model and Transformation Coach) –sheds light over the often very confusing topic of BCAA’s. And shows you How To Get All the BCAAs You Need by Eating Whole Foods… along with some examples of whole foods that are good […]

Butt Workout – Reducing and Sculpting Your Butt

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Perform this workout 2-3 times per week. Ensuring you allow 2 days between each butt workout to allow for muscle recovery. 5 mins warm-up Part 1 of Butt Workout – Reducing and Sculpting Your Butt Perform all of the following directly after each other, with no rest, in a circuit format. Preferably use no weights […]

Butt Workout – Building And Shaping Your Butt

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Perform this workout twice per week allowing 3 days minimum between each butt workout. 5 mins warm-up Part A of Butt Workout – Building And Shaping Your Butt The aim here is to build muscle. If you have a flat butt, then building your glutes using heavier weights and less reps is really important to […]

Dumbbell Wide Leg Deadlift

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Wide Leg Deadlift Stand with your feet wide apart. Have your midsection firm, chest out and shoulders back. With a dumbbell in each hand at arms length, bend over from your hips so that your dumbbells are in front of your ankles. Keep your dumbbells at arms length. Now squeeze your butt and hamstrings raising […]

Modified Catcher Squat

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Modified Catcher Squat Stand with your feet shoulder width apart, chest out and shoulders back. Have your arms out in front of you. As you squat down lift the heels of your feet up, keeping your toes and the balls of your feet on the ground. Only go as low as you can. Then raise […]

Build Lean Muscle Workout – 4 Day Split

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On the exercises that you use lighter weights, and can perform more reps, have 1 minute rest between sets. On the exercises that you feel really fatigued have a 2-3 minute rest in between sets. Monday – Legs and Calves 5 mins warm-up 3 x 8-12 reps: Bench Squats with Pulse (lower the bench, depending […]

Walking Lunge

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Walking Lunge With your chest out and your midsection firm, place your hands on your hips and step forward with a large stride. Bend both your knees as you lower your body downwards. Your back knee should be nearly touching the floor. As you are pushing up and virtually at the top of your lunge […]

Plie` Squat

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Plie` Squat Stand with your legs and feet wide apart. Have your knees and toes pointed outwards. Keep your chest out, your midsection firm and head facing front wards. Holding one end of a dumbbell with both hands in front of you. Make sure your back is straight and don’t lean too far forward. Now […]

Bench Step-Ups

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Step Ups off a Bench or Step Standing in front of your step or bench, start with your left foot first stepping up onto the bench, bringing your right foot up behind you, making sure that both of your feet are securely on the bench at the top of the movement. Now lower your right […]