As promised, I interviewed Joey Atlas owner, author and creator of The Cellulite Reduction Report, The Ultimate Leg, Butt, Hip and Thigh Makeover and Fat Loss 4 Busy Women.  Joey agreed to answer SEVEN lucky VFT blog commenter’s butt and thigh exercises questions.

With Joey being so “in demand” as an internationally renowned fitness guru – especially in the field of helping women transform their lower bodies, I was fortunate enough to be able to catch up with him last week.

Enjoy…

Mandy

VFT – Virtual Fitness Trainer

—————–

Hi Joey

Thanks for taking the time to speak with me today.

For those of you who don’t know Joey, he walks the talk. I’ve enclosed a photo here of Joey… get my drift… Calm down, ladies.

Joey’s explosive presence on the internet with his easy-to-implement home, office and travel fitness dvds, online fitness programs selling in every country around the world, his book, Fatness to Fitness, which hit # 1 on Amazon.com on release day, and being hired as an ‘undercover fitness mind’– has taken the fitness industry by storm .

Joey’s kick butt – excuse the pun – ultimate makeover workouts helping whip troublesome legs, buttocks, hips and inner thighs  into shape, plus his cellulite report, are creating some jaw dropping, head turning lower bodies world wide. And women, especially, have aptly named him their hip, butt and thigh exercises fitness guru.

VFT’s blog posts and emails are running “hot” on the topic of butt and thigh exercises, from reduction through to wanting to gain more curves.

And for seven lucky blog commenter’s Joey has been kind enough to answer their most burning questions in our interview today.

Ok, let’s get started…

1. Hi, I am looking to reduce the size of butt drastically. Is there anymore I can do besides lunges? Is there an exercise that really targets the butt that it makes the fat melt like butter on a hot skillet? I am so sick of looking things up to find the answer, so I am really hoping you can give me a really good answer thats extremely affective.

Thank you,

Samantha (question from VFT Blog)

For drastic butt size reduction – You need these key elements:

1 – an idea of how many daily calories you are consuming – so you can reduce them if necessary

2 – some cardio sessions throughout the course of a week

3 – a lower body exercise routine which targets all the muscles of the butt and thigh area – You can’t get any results with only one exercise. There has to be a synergistic combo sequence of mostly body-weight exercises.

Joey Atlas

2. Whats the best exercise to build more muscle on my upper butt?and increase the definition/crease from hamstring to glute…?

Julz (question from VFT Blog)

There is a 2 exercise combo which really targets this zone. Exercise 1 is the one-hand touch down with the working leg in a static position. Exercise 2 is the one-leg hip extension. You can try 12 reps of each – and if you feel one time through was too easy then go through both moves again.

Joey Atlas

3. I am 20, athletic, 5′2? and weigh anywhere between 120-125 lbs. I want to tone up my thighs because my sports season is over and my legs are losing their definition. I have strong thighs and calves but my inner thighs are flabby. How can I work to burn that fat as well as some belly fat?

Megan (question from VFT Blog)

When one form of consistent exercise is stopped (sports) – you need to replace it with another form so you get back the definition and the positive results in your trouble spots (inner thighs & belly) – So, your new form of exercise should target these areas, inside of a well rounded program.

Joey Atlas

4. Hi

I have gained a lot of weight around my thighs and hips post pregnancy , and since my kid is small , i cannot go out for gym or yoga , could you please guide me some simple tips that can help me reducing this extra weight

Simran (question from VFT Blog)

There is plenty you can do in your home and get great results too. If you have stairs in your home you can start a stair stepping cardio/toning/reduction program. If not – you can get a pantry/utility step and start with a program which focusus on different step up and step down moves for cardio, toning and weight reduction. Be sure to get your doctors approval for post-preg exercise first.

Joey Atlas

5. I am going on a spring break trip in mid-march. I REALLY need to lose weight off my hips and thighs and reduce cellulite FAST. Is there any advice you can give me for certain exercises and/or diet that will give me quicker results than others?

Chelsie (question from VFT Blog)

For quick results you need to focus on a very clean diet – but not too extreme – you really just want to cut out any excess calories – So focus on veggies, salads, fruits, various nuts, and fish. In terms of exercise – you’ll want to focus mostly on lower body workouts sessions you can do 3 or 4 times per week. And if you need weight loss, as you say – you’ll want to add some kind of simple cardio several times per week – maybe 4 to 5, such as jumping rope – outdoor hill or stair climbing, etc.

Joey Atlas

6. I would like to lose weight in my hips and thighs but I am having a hard time losing them. I am only eighteen and I want to lose weight before graduation. I have tried lungs but it seems to be increasing them. PLEASE HELP!

KeAndrea (question from VFT Blog)

One exercise will not reduce your hips and thighs. If your main need is reduction – you want to focus on a combination of exercises. The combination should aim to tone (not build) the muscles of your lower body – and it should aim to burn excess body fat – which will reduce your hips and thighs. A well rounded combo of body-weight exercises and cardio will do this for you – as long as your nutrition is halfway decent and you are not careless with your daily caloric intake.

Joey Atlas

7. I have sprained my ankle recently which has decreased my lower body workouts. Which can I do that will tone my lower body (legs and glutes) without putting pressure on my ankle? That definitely leaves out any kind of lunge or squats sadly.

Andrea (question from VFT Blog)

This is more common than you think. In cases like this – you’ll want to focus on floor/mat exercises where there is minimal or no weight bearing on the ankle. There are at least a dozen leg and glute exercises you can do – in addition to a bunch of ab and core moves – to get some great stimulation in the lower body without stressing the ankles – which will allow them to heal.

Joey Atlas

That about wraps it up, folks…

Thanks again, Joey, for taking the time speak with us today.

Want to know what the best butt exercise is to get that sexy tight firm butt? I don’t think I know one single woman that doesn’t want to achieve a tighter firmer butt.

Well, the answer to your quest for the best butt exercise is not in some fancy machine or butt blaster. In fact, most of your best butt exercises are simply done with bodyweight or free weights. I’ll cover one of the most effective exercises for tightening the old buttocks in this article.

It’s called the single-legged Romanian Deadlift. It’s a great exercise for firming both the butt and the back of the thighs. Also, because this is a single-legged exercise, it really helps strengthen your ankles and other stabilizer muscles throughout your legs. Here’s how to do it:

1. Looking straight ahead, stand and balance on one leg, and kick the other leg out slightly behind you.

2. Maintain a very slight bend in the knee throughout this exercise.

3. Now start to bend forward while simultaneously pushing the butt and hips back and keeping a flat (not rounded) back.

4. While bending over and pushing the hips back, kick your other leg out behind you and reach down with your hands towards the toe of your foot that’s planted on the ground and try to touch it. You should feel a stretch in the hamstrings as you get to the deepest part where your back is parallel to the floor.

5. Then, focus on squeezing the butt muscle hard while you reverse the movement and bring yourself back to upright (all the while maintaining that flat back)

Alright, that was one rep! Now do 5-10 reps with each leg for 2-3 sets mixing this exercise into one of your normal workouts (or even just try this at home in your living room). At the end of a couple sets, I guarantee you’ll be feeling this big-time in your buttocks and the back of your thighs!

I know it may sound a little complicated, and the first time you try this butt exercise, you may really need to concentrate on your balance. But after a couple sessions of practicing these one-legged romanian deadlifts, you’ll start to get the hang of them and be able to focus more concentration on keeping the butt tight throughout the range of motion.

Once you get this down and practice this killer butt and thigh exercise regularly, you’ll be well on your way to showing off a tighter, sexier butt! See below for more amazing butt and thigh exercises.

To discover more of the world’s most effective butt and thigh exercises, go to Sexy Butt Exercises and grab free instructions and photos.

Michael Geary (CPT) is a recognized International Fitness Expert, contributing writer for Muscle & Fitness Hers Magazine, and author of the internationally-selling book, The Truth about 6-Pack Abs.

When it comes to the best thigh exercises, you see a lot of ads promoting all of these fancy so-called thigh-toning machines, and inner-thigh blasters, and thigh squeezers, and so on. Trust me when I say that you don’t need any of these silly “thigh-blasting” machines to tighten and tone-up your legs and butt for good.

As always, the best exercises for the thighs come in the form of free-weight or bodyweight exercises. You really need not look any further than various forms of exercises like squats, lunges, step-ups, and deadlifts to get those sexy tight thighs that you desire. Also, there are dozens of variations of these basic exercises that you can choose from, so the truth is that you are really just wasting your time with all of these fancy thigh machines and inner-thigh gadgets.

Let me give you an example of one of the best thigh exercises you can do. I’m sure you’ve done some form of lunges before. There’s probably about a dozen different variations you can do and they all kick butt!

One of my favorite variations of lunges are walking lunges. Instead of standing in place and either lunging forward or lunging backward one step and coming back, with walking lunges you keep moving forward on each step for a certain distance and then turn around and come back. Challenge yourself for more distance each time or start carrying dumbbells to increase the resistance. Walking lunges done right are a real thigh-burning exercise!

A couple pointers to keep in mind when doing walking lunges:

1) Step far enough forward so that your front shin stays approximately vertical and your front thigh is about parallel to the ground at the bottom of the step

2) The leg that is trailing you should have a bend in the knee at the bottom but your knee should just come short of touching the ground. Do not touch the back knee to the ground during these exercises.

3) Pause for a split second at the top of each step before lunging forward again.

Alright, now that you have the basic walking lunge down, let me give you a couple ideas for variations that change the emphasis just a bit for working the inner thighs, outer thighs, and butt in a slightly different manner.

One variation is that you can step at an angle outward on each step forward. Another variation is that you can step at a slight angle inward on each step forward. This inward stepping walking lunge is fairly unique and sometimes called a cross-over lunge. It really stretches out the butt and hips.

So go ahead and give these lunge variations a try and you’ll be tightening up those thighs in no time flat. Just say no to the fancy machines and use these classic bodyweight exercises and some free weights and you’ll be much better off.

See below for more unique thigh exercises and variations that will have you showing off your new sexier legs.

Grab free instructions and photos of more killer thigh exercises at Best Thigh & Butt Exercises

Michael Geary (CPT) is a recognized International Fitness Expert, contributing writer for Muscle & Fitness Hers Magazine, and author of the internationally-selling book, The Truth about Six-Pack Abs.

Ever look in a magazine or at a billboard and see a stellar set of glutes and hamstrings, wishing for a moment you could make yours look that good and then quickly dismissing the model’s derriere as airbrushed anyway? Well, I’m here to tell you, it isn’t all trick photography.

The glutes of models and competitors you admire are a product of hard work, determination and consistency. There are four key ingredients required to sculpt the glutes you’ve always wanted: diet , resistance training , cardio and most importantly, consistency . Please consult your doctor before beginning any exercise or diet program.

First, let’s take a look at your diet. I’m not a nutritionist, however, here are some nutrition basics that will help get you started in the right direction.

Are you eating high glycemic, processed, fat laden foods? How often are you eating? Are you eating enough protein? The best way to get a clear picture of what your diet looks like is to honestly record what you eat, what time and how much for three days. If you’re seeing a pattern of processed, high fat, poor quality, unnatural foods, you need to do some overhauling. You can also visit a certified nutritionist for a custom made plan that suits your fitness and weight loss goals .

Once you’ve had your diet revamped, you’ll be well armored to take on the gym. A good diet will ensure you are getting the macronutrients you need to build beautiful muscle, lose body fat and keep your energy levels stable. I have found that 1600-1800 calories per day with a breakdown of calories from 50% protein, 30% complex carbohydrates and no more than 20% unsaturated fats.

Resistance training and glute/hamstring specific exercises should be next on your plan of attack. It has been said that you can’t spot train, but the following exercises are sure to sculpt a fine looking fanny.

Glute/Hamstring Exercises

Some of the best glute/hamstring exercises that I’ve employed include:

a. Walking Lunges

Tips: Walking lunges and lots of them! (You can eventually add weight as you become stronger). Hold a dumbbell in each hand and pull your shoulders back. Lift your chest up and look straight ahead. Position your right leg forward in a long stride. Your foot should be far enough in front of you so that when you bend your right knee, your thigh and lower leg form a right angle.

Slowly bend your knees, lowering your hips so your rear knee just clears the floor. Pause briefly in this position, then slowly straighten your legs and raise your body back up to a standing position. Complete a full set, then switch legs and repeat, or alternate legs for each rep. Make sure your knee does NOT travel past your toes in the down position!

b. Butt Blaster Machine – instructions are different depending on the machine

c. Weighted Wide Leg Squats

Tips: Works more of the inner thighs. Place a barbell on your upper back. Use a comfortable hand grip. Keep your head up and your back straight with your feet about 30 inches apart. Point your toes and knees a little outwards. Squat until your upper thighs are parallel to the floor. Slowly return to the starting position.

d. Single Leg Squats

Tips: Use a 12 to 18 inch box or bench for this exercise. The higher the box, the more difficult the exercise.

Place a barbell behing your head at the base of your neck. Grasp the barbell with both hands with a wider than shoulder width grip. Stand approximately 2 to 3 feet from the box and turn so that the box is directly behind you. Reach one foot back and place your toe on the box. Keep your opposite foot flat on the floor and point your toes forward.

Stand up straight. Keep your back tight and your chest out throughout the entire exercise. Keep your head and neck in line with your torso so that you are looking forward. Your shoulders should be directly over your front foot. Keeping your front foot flat on the floor, sit your hips back (like you are going to sit in a chair), bend your knee (of your front leg), and lean forward slightly at the waist. Lower yourself in a controlled fashion until your thigh (of your front leg) is parallel to the ground. If you have difficulty lowering yourself down this far, lower yourself until the knee of your front leg is bent 90 degrees.

At this point, your knee should be directly over your toe, your hips should be sitting back, and your chest should be directly over the middle of your thigh. Now, leading with your head and chest, raise yourself by pushing your hips slightly forward and up toward the ceiling, and straightening your leg. Return to the starting position. At this point, your shoulders should be directly over front foot.
e. Weighted Step Ups Onto A Bench

Tips: Place a barbell on your shoulders like you would if you were doing Barbell Squats . Step up onto a flat bench with your left leg. Then step up with your right leg so you are now standing on the bench. Step down with your left leg, then your right leg. Repeat, starting with your right leg this time. Be careful not to fall! Use lighter weights. Can also be done with two dumbbells in your hands instead of a barbell.

f. Romanian Deadlifts

Tips: To really kick it up, do these single leg! Put a barbell in front of you on the ground. Standing on a box if needed, grab the dumbbell with a little wider than shoulder width grip. Bend the knees slightly. The position should be shins vertical, hips back and back straight.

Keeping your back completely straight at all times, use your hips to lift the bar. The movement should not be fast but steady and under control. The arms should remain straight. Once you are standing completely straight up, lower the bar by pushing the hips back, only slightly bending the knees, unlike when squatting.

Take a deep breath at the start of the movement and keep your chest up. Hold your breath as you lower and exhale as you complete the movement. Start with light weights to get used to it and be careful!

g. Hamstring Curls

Tips: Lie face down on a leg-curl machine and hook your heels under the roller pad. Your legs should be stretched out straight so that the pads rest on the back of your ankles. Grasp the handles under the bench for support. Remaining flat on the bench, curl your legs up until your hamstrings are fully contracted.

Release and lower the weight slowly back to the starting position. Concentrate on using a full range of motion and do not SWING the weight up. You can point your toes to intensify the burn in your hamstrings.

h. Thigh Adductor

Tips: The inner thighs are tough to work effectively, and the adductor machine is a welcome addition for both body-sculptors and serious bodybuilders alike. Angles are crucial in getting the most out of this movement.

Keeping your back and butt where they belong, wedged well against the backrest and on the seat, respectively, is key. The movement is elementary in that you simply keep the inside of your knees pressed firmly against the pads as you move them together.

i. Leg Press

Tips: Sitting on a leg press machine, position your feet together against the crosspiece about should-width apart and toes pointed slightly outward. Grasp the handle grips or sides of the seat. Bend your knees and lower the weight as far as possible without changing the position of your hips.

Do not lower the weight so far that your hips start to curl up off the seat! Then slowly push the weight back up using your heels, not your toes. Do not lock your knees at the top, but rather take the weight to just before lock. Then being to lower the weight again SLOWLY. You can change your foot positions to vary the angle on the muscle.

Try it with feet high on the foot pad (you can also add a medicine ball between your knees to add increased adductor involvement).

j. Weighted Back Extension

Tips: Lie face down on a hyperextension bench, tucking your ankles securely under the footpads. Adjust the upper pad if possible so your upper thighs lie flat across the wide pad, leaving enough room for you to bend at the waist without any restriction.

Start with your body in a straight line. Cross your arms in front of you or behind your head. You can also hold a weight for extra resistance. Slowly bend forward at the waist as far as you can while keeping your back FLAT. Do not round your back. Slowly raise your torso until your legs and upper body are in a straight line again. Do NOT arch your back past a straight line!

Try with pad placed low on your hips (squeeze your glutes and hamstrings to lift the upper body-holding at the peak contraction).

k. Weighted Hip Raises

Tips: 1. This exercise is great because unlike crunches, this works mostly the lower abs. 2. Use your abs to pull your legs up. Rotate your pelvis foreward to really “crunch” your abs. 3. Try not to swing. Using momentum in any exercise is cheating! 4. Squeeze your abs at the top! Keep your legs together.

l. Glute Kickbacks

Tips: While on the floor on all fours, extend one leg and with the foot cocked to a point that places it in line with the head. Then raise it to a 45-degree angle with the foot elevated above the head. The key to maximum results is to concentrate on contracting the glutes throughout the full range of motion.

m. Stiff Leg Deadlifts

Tips: Bend at your waist with your head up, back straight and knees nearly locked. Hold bar with hands about 16 inches apart. Straighten up while holding the bar at arm’s length. Lower back down to the floor but do not let plates touch.

This can be a dangerous exercise if not done correctly or done with weights that are too heavy. Can also be done standing on a bench or box (so that plates don’t touch the floor) or with dumbbells.

n. Other Tips

You can add a few of these exercises in during your regular leg workouts. I try to work on these, three at a time, twice per week. Once I get to a satisfactory point, once per week for maintenance. I try to do 3-4 sets of 20 repetitions.

Your glutes and hamstrings are a very large group of muscles and are directly tied into each other. One doesn’t usually work without relying on the other. So I naturally train them together. It is so critical to really employ a mind to muscle connection when working the glutes. You need to squeeze HARD at each peak contraction. Your glutes go deep and you need to reach those far removed fibers to really see results.

Don’t rely on momentum to get you through an exercise. It’s better to lighten the weight first so you’ll get more out of the exercise because the only one you’ll be cheating is you. Don’t be afraid to increase your weights each week.

You want to use a weight heavy enough to make you struggle through those last few reps of each set. You’ll just be adding insurance that your glutes are getting a seriously awesome workout. It takes many years of heavy, hard training to build hulking muscles.

Cardio is another key component to sculpting shapely glutes. It is true that you can’t choose a specific area on your body and work the fat off just that spot. Muscular definition will come with overall body fat loss. This can be achieved with the help of cardio.

Some excellent sources includes walking on a steep incline, running in soft beach sand, the elliptical trainer, the Gauntlet (rotating stair case) and group fitness classes like kick boxing, step aerobics and spinning. Try to workout for at least 45 minutes to really break into your fat burning zone.

HIIT (high intensity interval training) is also another fantastic way to shape your lower half. Try sprinting for 45 seconds and jogging at a moderate speed for a 1-2 minute recovery .

Slowly build your endurance by increasing your sprint times and decreasing your recovery times. Do this for a series of 10 sets of sprints/jogs. You’ll really feel the burn. You can also employ this technique on a spinning bike or elliptical machine for added variety.

Conclusion

The final piece to those coveted glutes and hamstrings is consistency. I can’t emphasize enough how important careful attention to your diet will be. It’s the most critical pawn in this game. If you truly stick to your diet for at least 6 weeks, you will see changes.

Your diet is something that you can control. You may not be able to do 20 sprints or squat 80 lbs on the first day, but you know you’ll be able to build up to it.

In order to maintain energy levels, lose body fat and create beautiful muscles, your diet is the number one factor to your success. Now get going on those gorgeous glutes!

By:Sara Morin  Courtesy Bodybuilding.com

As you and I know we have all been blessed with different body types. Some may think of their derriére as a blessing, while others would rather say their rear is a curse! I say, let’s work with what you have and turn your butt into your sexiest and most loved body part!

I have outlined for you some of the most affective proven butt building exercises. Each day that it’s time to train your lovely lower body, choose three exercises from the list below. Consistency is absolutely key in seeing, and feeling results.

The Resistance Exercises

Squats:
Squats are an excellent and proven way of training your gluteus maximus (butt). You can add resistance by performing them while holding dumbbells in your hands or with a bar across your shoulders. If you opt for the bar (advanced), make sure you have a spotter unless the resistance is very light.

Varying the width of your feet will change the emphasis of the exercise. The closer together your feet are, the more your quads (front of the thighs) will work. As you move your feet further apart, you’ll feel the exercise more in your hips and butt. You should always have someone check your form to be sure you’re doing squats properly.

If you go to a gym, the leg press machine may be easier to use than doing squats with a bar, and it attacks the same region.

Lunges:
Lunges are another exercise that works your glutes. Singer Jessica Simpson was noted to have fallen in love with lunges as she sculpted her body to fit her daisy duke shorts in The Dukes of Hazzard.

Here are several different types of lunges:

o Stationary lunges
o Walking lunges
o Alternating lunges
o Side lunges

Dumbbell Lunge
Hold two dumbbells to the side of your body. Bring one leg forward and stand so that you have good balance. Bend both legs and allow the dumbbells to bring your body down towards the ground, making sure your front knee does not go past your toes. At this time the other knee will almost touch the floor; then come back up. Do all of the reps with one leg forward and then continue with the second leg.

Hip Extension:
Hip extension is a movement that I will always include in my pre-contest training or when I want my butt to look its best. This exercise, which I have learned as “Flutter Kicks” will surely make your hamstrings and glutes burn with delight. OK, maybe this doesn’t sound like fun to you, but if you simply give me a chance here, you may start enjoying it as much as I do.

On a step or platform, (or on your bed if you train at home) lie facedown with hips on the edge of the step, legs straight with toes resting lightly on the floor. (If you are using a bed, your legs will be off the edge and your feet high off the floor.) Squeeze your glutes and hamstrings and straighten the legs until they are level with the hips.

Lift one leg higher then the other and alternate. Move each leg as though you are doing a flutter kick in water. Try doing 3 sets of 20 repetitions on each leg.

Do you want more? Once you have done your 3 sets of Flutter Kicks, in the same position, contract your glutes and hamstrings so that your legs are parallel with the floor and move your legs open, then close. When you close them, have one leg cross over the other. Alternate each rep, which leg is crossing over. Try doing 2-3 sets of 20 repetitions on each leg.

Deadlifts:
Deadlifts are excellent for your hamstrings, butt and lower back, but form is critical! Start by standing with your feet hip-width apart, and your weights in front of thighs (bar or dumbbells). Keeping back flat and abs in, bend forward from the hips and lower your torso until your weights reach your shins.

This is where it’s time to SQUEEZE your butt to raise back up. Remember to keep your weights (bar) close to your legs throughout the entire range of motion, with just the slightest bend in the knees. Make sure that you don’t hyper extend your knees. Do 3 sets of 8-12 reps.

Stepping Your Way To Tight Buns

Stairmasters and climbers when used at a slower frequency with honest, normal steps will recruit your butt muscles into action. Do you ever see people at the gym leaning on the machine with their arms and staying on their tiptoes? You have either seen them, or are one of them.

Spending 30 minutes on the climber, cheating your way through each step will not bring you results. Feel your body weight as you step down through your heel of each foot. The benefit of completing full steps rather than short mini steps is that your legs and glutes will be enjoying a better workout, as will your heart.

Yes this way may be more challenging but it’s the challenge that will raise your cheeks and heart rate = burned calories = fat loss. If you think that steppers will make your butt bigger, you may be eating more then you think. Steppers and a treadmill (on a high incline for walking) have been the foundation for keeping my butt firm, and round.

Start at 20 minutes 3 days / wk. If you want to make noticeable changes, step your way up to 30 – 45 min sessions, 5 – 6 days a week.

Final Points

Before I let you hit the gym, there are a few points that are important to know.
You can’t choose where you gain weight. If you start eating more and lifting weights, there is no guarantee that your butt will be the area reaping the benefits.

The shape of your butt is primarily based on genetics. Looking at your parents or other relatives you will probably notice that you have inherited some of their genes.

Doing lower body exercises (along with upper body training and cardio) and eating more calories than you burn can help you build muscle but your genetics will decide how much your butt can really change.

There isn’t one magic exercise that will make your butt change. Consistency in the gym paired with a nutrient packed eating plan with adequate amounts of protein will be your keys to bringing out the best your glorious glutes have to offer!

By: Fawnia Mondey
Courtesy Bodybuilding.com

1. The right lower body exercises can be performed in just under 30 minutes a day, without weights or gym machines.  Who doesn’t have that bit of time in their schedule to have a fantastic lower body of which they are proud?

2. Athletes know what works for slimming their legs, toning their glutes and effectively burning calories, so why not learn from them?  The right exercise program will show you exercises that aren’t touted by fitness enthusiasts.

3. Performing exercises properly makes all the difference!  Muscles will respond only when they are worked correctly and together as a whole in the leg, hip, and butt and thigh areas.

4. Clothes that have been in your closet for months, maybe even years, will finally fit again.  With the proper exercises, you’ll gain muscle tone, which always makes you look better in your clothing.

5. You’ll look forward to swimsuit season because your legs, hips, thighs and butt will be toned and sexy!  You can finally leave the cover-up at home.

6. You’ll never spend money on miracle creams or pills again!  Spend that money instead on some new clothes that compliment your new, improved lower body.

7. You’ll enjoy an improved sex life!  Lower body exercises, when done correctly and consistently, will help to improve your flexibility and strength for daily activities and lovemaking.  Wow!

8. Those saddle bags that prevent you from wearing the styles you love will no longer plague you once you incorporate the right leg, hip and thigh exercises into your daily fitness regimen.

9. Your inner thighs will no longer jiggle when you wiggle!

10. Effective lower body exercises will combine cardio at the same time, which will kick your metabolism into high gear, burn more calories, and deliver fantastic results in a short amount of time.

11. Cellulite won’t have a chance to stick around or to appear if you are consistently exercising your lower body.  You’ll be back in shorts and a two-piece swimsuit in no time!

12. You’ll have a great “rear view” in everything you wear, whether it’s shorts, Capri pants, jeans, dress slacks, dresses, or skirts.  Men do NOT like a butt that looks saggy and mushy.

Ok, now that you know all of that, where do you go from here?  Are there specific steps to take to make lifelong changes to your body and for your health?  Yes!  How do you begin?  First, let’s look at the top 5 things you need to do to get on the right track for success.

The Top 5 “How-To’s” For Making Changes To Last A Lifetime

1. The first and most important change to make is to change your mindset about your health, your body image, and exercise.  This will take time.  It means basically, that you’ll make a decision to alter your thinking process when it comes to the way in which you see yourself.

2. Educate yourself!  As mentioned previously, every woman is different and unique.  Her body type belongs just to her.  Her metabolism may be very different than her mother’s or sister’s metabolism.  She might love to exercise, or she might hate it.  Learn what works for YOU and your body and focus on those habits.

3. Create a vision in your mind that shows you a healthier, stronger, and more fit YOU.  When you look into the mirror a month from now, six months from now, what will you see?  Thinner thighs?  A tighter butt?  More curves?  Close your eyes and imagine what you’ll see when you are more fit.

4. Make exercise and healthy eating a natural part of your life.  Eventually, including exercise and tasty meals will become second nature to you and you won’t give those things a second thought.  But, it takes a bit of time to incorporate them properly into your daily schedule, so give yourself some slack.  Just don’t give up!

5. DO IT.  Treat yourself to exercise!  Treat yourself to that vitamin and mineral packed meal that will make you feel fantastic for the rest of the day, not only physically, but emotionally as well.  You are unique and special!  You deserve to be your very best for yourself and for your loved ones, so get fit!

You are probably wondering at this point, what lower body exercises program do I need to be following to achieve the results I want and then, how do I maintain my new lifestyle?  Here is the good news:  with simply an exercise mat, exercise ball, and a towel, you can achieve dramatic results in the comfort of your own home.

Yours in fun, health and fitness
Mandy Gibbons
Virtual Fitness Trainer

© Mandy Gibbons, Virtual Fitness Trainer
Persons who are of good health, suspect of their health or are aware of any conditions, physical deficiencies or diseases should always consult a physician before undertaking any eating or exercise program. Mandy Gibbons, Virtual Fitness Trainer, www.virtualfitnesstrainer.com and www.virtualfitnesstrainer.com.au disclaims any liability or loss in connection with the above program or advice given in this article.

We all want to be attractive and sexy and as a follow up to last week’s article LESS FAT MORE SEX (and to fulfill a promise we made in Week Fourteen when we discussed developing great abs), we devote this week’s column to tips on creating glamorous glutes.

Few things about one’s anatomy turn heads like a great set of glutes.

The problem is that this is the area where women accumulate most of their fat. After all, women are baby machines and nature has designed lower body fat cells to serve as a reservoir of energy for pregnancy and lactation. So when women overeat and don’t exercise, they are going to gain a lot of the weight in the hips, butt and thighs.

Diane: As a weight loss consultant, one of the universal problems I see with most clients is that the concept of what constitutes overeating is not understood by many. During a recent vacation, Richard and I heard many confessions on the difficulty with losing weight. And yet pantries remain stocked with a large assortment of junk foods. And for those that leave the junk foods at the grocery store, the delta to glamorous glutes results from hearty foods cooked with large amounts of fat and/or fattening additions of cheese and butter added to normally nutritious foods like vegetables.

So for women, remember that nature will work against you in your efforts to lose in the hips, butt and thighs. Add in hormonal fluctuations and a slower metabolism for the over 40 crowd and the battle becomes a bit more difficult. Just remember…a bit more difficult does not mean impossible. Harder, yes. Impossible, no way! Eat small portions of nutrient dense foods spaced throughout the day and glamorous glutes are well within your reach. Even for us Babyboomers!

While men are not fighting nature in the hips, butt and thighs, men won’t have glamorous glutes if they have pinchable love handles. Men do get to ingest more calories than women each day, but men still need to remember the concept of portion size.

Richard: I can’t count how many fat rear-ends I’ve seen in my life and it’s getting worse. I’m shocked at the fat thighs and butts I see strolling on stage at beauty and bodybuilding contests I’ve judged! So it’s not just your average sedentary, over-40 babyboomer that is overweight. Believe me, young people today are getting fatter every year. I live in Panama City which boasts the “World’s Most Beautiful Beaches,” and it amazes me how much “cottage cheese” I see on the legs and huge, saggy rear-ends of even the youngest of the bikini clad vixens roaming the beaches here. We have a major glute crisis in America!

Granted, like all other body parts some people are just gifted with great genetics, but whatever you see coming out of the shower as you look back in the mirror can be improved. { Diane: Believe me…Baldwin checks his physique out in the mirror daily. And that’s what keeps him from eating junk food and his butt looking in competitive shape, even at 55 years of age.} So if you want to build your own pair of glamorous glutes within your genetic limits, read on!

The glutes (butt, buns, ass, tush, rear-end, whatever you personally prefer) primarily consists of the gluteus maximus, medius, and minimus. These muscles are difficult to isolate, and we see very few workout routines that list glutes as a special area of training. Although you actually don’t need to worry about isolation to get head-turning results, it is possible with some special workouts and special machines to target this area.

Before we get to those concentrated “glamorous glute” producers, let us give you three major secrets to success:

• You must eat nutritionally sound meals
• Concentrate on flexing those glutes!
• Do your cardio.

Putting The Secrets To Work:

Do unilateral movements:
Exercises like lunges and glute kickbacks allow focused concentration and isolated contraction of the glutes.

Flex your glutes during the entire range of motion:
Practice squeezing your glutes throughout the range of movement and I guarantee you will shape those sexy buns!

Now we let you in on the greatest glute shapers you can do without weights or machines :

Leg Lift
Grabbing the top of a chair back to brace yourself, stand up straight, lift one leg behind you while keeping the other leg straight. Bring the raised leg back to the floor and raise it again for 10 repetitions. Then do the same for the other leg. Three to five sets of these leg lifts, if you are concentrating on flexing the glutes so that you feel them do the work, should begin to tighten and firm these muscles.

Glute Kickbacks
A variation of the leg lift is the glute kickback. While on the floor on all fours, extend one leg and with the foot cocked to a point that places it in line with the head. Then raise it to a 45-degree angle with the foot elevated above the head. Again, the key to maximum results is to concentrate on contracting the glutes throughout the full range of motion.

The Butt Lift or Bridge
Lying on your back with your knees bent, lift your hips off the floor while keeping your back straight. Remember to keep your glutes tight!

Here are the greatest glute shapers you can do with weights or machines :

One-Legged Cable Kickback
If you have access to a low cable machine, the one-legged cable kickback is a great way to carve shape into those sagging buns. Hook a leather cuff to a low cable pulley and then attach the cuff to your ankle. Face the weight stack from a distance of about two feet, grasping the steel frame for support. While keeping your knees and hips bent slightly and your abs tight, contract your glutes to slowly “kick” the working leg back in a semicircular arc as high as it will comfortably go. At full extension, squeeze your glutes for peak contraction. Bring your working leg forward, resisting the pull of the cable until you reach the starting position. After completing the desired number of reps, switch legs and repeat this movement for the other bun.

The Glute Machines
Many gyms now are equipped with special equipment for isolating the glutes, such as the Mega Glute Blaster. This is a great way to isolate those beautiful muscles. The great thing about these machines is that you are locked into position so that you can concentrate fully on contracting those muscles.

Lunges
With your feet about shoulder width apart, using a barbell on your shoulders, a couple of dumbbells in your hands or just a broomstick for balance, move your left foot forward. Keep your knee centered over your foot as you lunge forward on that leg, never letting your knee go further than right over your toes. Push back from the heels as you contract your glutes. Come back to the starting position and repeat for the other leg.

The Stiff-Legged Dead Lift
Many bodybuilders like this exercise because it really concentrates on the tie-in between the glutes and the hamstrings and thereby adds even more to a nice shape to the glutes. It is performed by picking up a dumbbell or barbell and standing in an upright position. Then bend over without curving the back or bending the knees. You should feel a real stretch of the hamstrings as you lower and raise the weight. Remember to squeeze those glutes!

The Routines

Try all the above exercises and pick two or three of them that really seem to work those glutes. Then work them hard 2-3 days per week for 3-4 sets of 10-12. Variety keeps boredom from interfering with intensity, but once you find the 4 or 5 exercises that you like, rotate those as needed. The point is don’t waste time doing exercises you don’t like.

Cardio

Unless you are gifted with an incredibly fast metabolism { Diane: like Richard} , you will need to engage in cardiovascular activity. Ask any fitness model which cardio activity helps to keep the fat off the hips, thighs and butt area and you will find a universal answer…running. Just remember, that’s running, not jogging! If you are a boomer that’s never engaged in running, it’s not too late to start. Start slow, with short intervals of jogging and fast walking. As you progress, make the intervals longer. Work up to a comfortable jog speed for a few miles. Once the jogging goal is met, add in some short intervals of running, then longer intervals. After some time, you’ll find yourself running and enjoying the large amount of calories burned in a relatively short amount of time.

For those with joint problems that make running an impossible task, try setting the incline on a treadmill and walk uphill. For gym quality treadmills, you’ll want to work up to a goal of 3.0-3.5 miles per hour, at an incline of 75-100% of maximum. Now, here’s a trick I learned from 40 year old, Team Universe winner, Skip LaCour . Squeeze your buns while climbing that hill. Don’t hold the rails. Trust me, this is a killer workout.

Spinning classes with a demanding instructor will also provide a great caloric burn in a short amount of time. When out of the saddle, keep your butt low, just above the seat. And once

Find a Photo that Inspires You

Nothing keeps us more determined to progress than finding inspirational photos. If you are female and want great buns, take a great photo from someone you admire and stick it to the mirror in your bathroom so that you see it every morning and evening when you brush your teeth. Burn in your mind a picture of the glutes you want!

Richard: Some of you may be thinking, why haven’t you suggested squats and leg presses? Given that the glutes are very involved in those movements, why have we left those out? Because they cause the gluteus medius to become overdeveloped resulting in a square ass rather than a nice round one. That’s okay for your guys out there, but my personal preference is for round, female-looking glutes rather than square male-looking glutes. I hate female butts that look like a guy’s butt.

Diane: Others may be saying, “What about the guys?” Believe me, some guys’ butts are looking pretty grim these days too.

Then there’s the “flat-butt” look? A friend of mine forced her boyfriend to start doing squats because he had NO butt to speak of. I suggested he squat since he needed some glutes FAST. It worked, but I just would not suggest deep squats or leg presses with emphasis on the glutes. In fact, I would suggest concentrating on isolating the quadriceps since these are great thigh builders.

Well, there you have it. This should set you on your way to Glamorous Glutes!

Train hard, train smart and make it a legendary week!
By: Babyboomers Richard and Diane ….

Courtesy
Bodybuilding.com

Wouldn’t it be great if you could get rid of that excess fat on your stomach or tighten up those hips and thighs? How many times have you tried diet and exercise to target your trouble spots only to see slow or no progress? How many people do you know that have been down that same path, probably multiple times?

Having worked with hundreds of individuals, mainly women, the two things that I found with almost every client was that they ALL had specific areas of their body that they really wanted to change.

For some it was the back of their arms and for others it was their rear end. And the second thing is nearly all of those people also felt it was impossible to achieve their goals . Oh, I forgot to mention, there was a third similarity among all those individuals… SHOCK! Shock when I told them not only could they flatten their stomachs , lose their love handles, thin out their thighs, and get rid of the flab on the back of their arms, but they would do it with just 15 minutes of exercise just three times a week! You are probably finding that you are just like the people I’m talking about.

People are constantly looking for the quick fix to get rid of their problem/trouble spots and often never find out there is a “secret” method that does work, and not only does this secret method work, but it’s EXTREMELY effective!

So by now you’re probably wondering what this secret is, right? The “secret” method for eliminating those trouble spots is a technique I like to call “BLASTING”. Before I tell you what it is and how it works, it’s important that you understand a few basic principles of how the human body responds to exercise.

The reason most diet and fitness programs fail to deliver the desired result is simple; they aren’t progressive! Part of the blame can be put on the so-called “experts”. Have you ever heard or read anywhere that exercise needs to be progressive? If so, you are one of the few. And even still, the rare few out there often fail to emphasize the importance of it and often don’t explain it in a way that is simple and easy to understand.

So let me give you my explanation and show you why it’s the most important factor when it comes to exercise, especially when you’re really trying to make big changes in those trouble spots.

Progressive exercise means forcing your body to work a little bit harder each time. That doesn’t mean you have to build up to doing 60 minutes of aerobics like many people do, nor does it mean you should try to keep piling on the weight on the strength training exercises.

You just need to challenge the body with a stress that is strong enough to force the body to make improvements. You can do this in so many ways but here are just a few:

For strength training

• Increase resistance
• Perform more reps
• Move the weight slower
• Add an additional set
• Use static holds
• Change the exercises

For cardiovascular exercise:

• Go faster
• Increase workout time
• Incorporate intervals
• Use an incline (if possible)
• Cross-train (change activity)

How To Tighten & Tone Your Hips & Thighs

Let’s say that you are really trying to tighten and tone your hips and thighs. Rather than waste your time on the inner/outer thigh machine week after week, you should incorporate some of the techniques I described above and use with caution my BLASTING technique which I’ll cover now. Just as it sounds you are trying to really shock the muscles into making large improvements in a short period of time.

Normally you would strength train a muscle group once or twice a week at a moderate to hard intensity level. When you are trying to BLAST an area you train it more often, perform more sets and reps, and with higher intensity.

Here’s a sample strength training program that uses multiple techniques combined over a 5 week period for a BLASTING effect on the hips and thighs:

Workout A

• Leg curl
• Leg extension
• Glute machine / raise

Workout B

• Leg press (wide stance)
• Hamstring bridge
• Wall sit

Workout C

• Stationary lunge
• Leg curl (no rest to next exercise)
• Squat

This is just a quick example I just came up with off the top of my head and it may not be right for you but I just want you to get the point. You need to force change. The human body doesn’t like it… it disrupts things. I should also say that techniques like this should NOT be uses often as you can quickly and easily over train and that does not help you meet your goals.

If you apply just some of the techniques I talked about you will be sure to see some noticeable if not dramatic changes. Just remember, work hard and smart!

Jesse Cannone, from the Healthy Back Institute is a certified personal fitness trainer, post-rehab specialist, nutritionist, and a national fitness presenter.

This is a ‘conversation’ taking place inside BestFitnessAdvice.com – between Joey Atlas and Lisa Pohlmeier of Atlantic Beach, North Carolina

Lisa
Hi all. I just ordered the ULBHTM and can’t wait to get started. I have been using the exercises from the emails I received and I’m so excited to get the full workout. I’m soon approaching the big milestone of 40 (YIKES!) and decided to hit the big 4-0 looking the very best I can. After 6 pregnancies I’m due for a body makeover . I hope to be reporting back soon with my progress.

Joey
- Excellent! – keep us posted on your progress.

Lisa
Hey Joey!
I have been doing a lot of research on healthy eating and so forth and I think I have flooded my brain with too much information and ended up even more confused than before I started. I just read your article about calorie shifting and that makes more sense to me than anything else I have read. I know my body and I have been one that could never eat 3 meals a day without gaining weight.

I never ate breakfast, which is against most of what I have read. I recently tried doing the 3 meals low fat/low calorie eating pattern and for me it only added weight. Not a lot but enough to discourage me from continuing. So around to my question…is it ok to not eat 3 meals a day? I’ve always joked that I had got hips instead of a metabolism when I was born. I’m so confused on what is right anymore that I am at a standstill.

I still have opted to do low fat and watch calories but I ditched the 3 meals. I felt like I was forcing myself to eat when I wasn’t hungry to keep my metabolism going. I’ve never been a big water drinker but have managed to be a little better at that. The biggest thing I am having trouble with is changing the mindset that it’s okay to eat some of the things I have avoided like carbs, the good fats etc.

I understand the key is with whole grains in breads and rice but my brain has a hard time wrapping around the fact that it’s a good for you thing.

I also have been programmed to see the numbers on the scale instead of the overall appearance. I need a clean slate with the right information in order to do a complete mind overhaul and I’m hoping you can help! Sorry for the short novel but thanks in advance for your help and if any of this made sense you are a genius!
Lisa

Joey
- Forget the scale – its look and feel.

I sure do understand where you are coming from with all that is in your head.

But – I can tell you are ready to make your move in a definitive direction.

The calorie/meal shifting may be a perfect fit for you. See how you do with a consistent schedule of workouts for a few weeks.

Let us know how it’s going, OK?

Lisa
Hi Joey!
A couple quick (ha!) notes. First let me say this message board and the personal replies from you are a savior and inspiration to me. Your passion in helping people shows through with every message and for you to take the time to answer each of these after what I can only imagine to be a very hectic day for you is truly touching. You are a keeper!

I’m slowly sifting out some of the jumbled info in my head and hope to be on the right track to “getting it” and getting it right. I don’t want to lose a lot of weight, 15-20 lbs tops, just mostly want to get rid of the jigglies and cellulite. I’m 5′5″ and currently 145lbs but a comfortable size 6.Ive been everywhere from 190 post pregnancy to 123-after a VERY unhealthy relationship and an even more unhealthy way of losing it. I’ve done my BMI and it ranges anywhere between 24-25%.

I’m taking your advice on the scale since I have always dreaded getting on one in the first place. I’ve done some measurements and was wondering is it normal to have one side larger than the other?

I have a difference of almost an inch on my thighs and not as much of a difference on my arms.

I also wanted to get your opinion on a couple of products out there… the fiber one bars and the various vitamin waters. What about chicken, namely the boneless skinless chicken breast?

Love the recipes and hope to see more !
Lisa

Joey
- Hi Lisa – thanks for your great feedback!

It’s VERY rare that anyone is perfectly symmetrical from one side of the body to the other. Quite common for the differences you are seeing when comparing the right side of your body to the right.

RE:
- the fiber one bars: Not crazy about them AT ALL – too many preservatives, palm kernel oil, high fructose corn syrup, and artificial colors(I talk more about these in my book) – Try all the Kashi bars – lots of choices and much better nutritionally (and taste).

- vitaminwater – WAY too many calories for a supposedly “healthy” drink – its one of the main reason I created my own, ‘Atlasjuice’ – http://www.atlasjuice.com (originally named ‘Fitnessjuice’) – we are shooting to bring it to market by late 2009 (stay tuned for that) – you can read more about it in some of my past blog posts:
http://www.joeyatlas.blogspot.com/ – when you get there you’ll see a search box in the upper left hand corner – type in the word fitnessjuice and click on search…

-there are several posts that come up with more info…

Chicken is good a few times a week – BUT – you want to go for free range – organically raised chickens (once you try them you’ll NEVER go back to ‘regular’ chickens (YUK!)

At minimum you want to go for meats that are raised WITHOUT hormones and antibiotics.

Hope this all helps – and please spread the word about ‘Joey Atlas’…

Lots of BIG things to come in the next several months…

Lisa
Hey Joey,
Wanted to let you know that I’ve been doing the calorie/meal shifting and its working GREAT! So much less confusion and I’ve actually seen a few pounds drop off. Regarding the Ultimate Leg, Butt, Hip and Thigh program – I haven’t gone through all of the support materials yet – but I do I have a couple of questions…

I understand that it’s a 2-3 times a week… but – How much cardio would be appropriate for the other days (knowing what you know about me now)? Thanks for checking in on me and the WEALTH of info you have provided…
P.S. – I’ve been passing on your website to EVERYONE!
Lisa

Joey
- Shoot for 30 minutes of cardio on the other days.

See if 30 works for you.

Thanks for spreading the word! – GREATLY appreciated.

Lisa
Hi Joey!
I just realized I haven’t given your feedback on you leg, butt, hip and thigh program – ….well I LOVE IT!! I love the pleasant ‘burn’, in all the right places and although I couldn’t do the whole 15 of some of the exercises I did do every one of them.

As I told you earlier I wasn’t a big water drinker but I think we have solved that problem with this program – I do work up a good sweat. I’m excited to report back soon with my progress! THANK YOU !!!!!
Lisa

Joey
- Awesome feedback Lisa!

Great to see you taking action…

Did you print the progression plans from here?
(page can’t be shown as it contains links to all program support materials and bonuses)

Let me know.

Lisa
Hey Joey
Yes I did which leads me to another question. I was a gym freak up until the last 6 months. I went everyday for 2-2 1/2 hrs a day. Well life happens and I got out of the routine of going there but I have heard about muscle memory which I’m not too clear on.

I had been substituting pilates and some other exercises so when I statrted doing your program I was kinda in between beginner and err…not so beginner on some of the exercises. Not to say that some of them didn’t totally kick my butt-they did (amazing that this is with no machines and no weights!). I was watching in awe as you did some of them and when you said add weights if it was too easy…holy cow.

Anyhoo…it’s an awesome exercise program and love the way you give options on different ways to do them. I think too many times people (myself included) are under the impression if you weren’t killing yourself you weren’t doing any good. Can’t wait to do them again and feel like I accomplished what I set out to do afterwards. Thanks Joey, you are awesome!

Joey
- This is great stuff – there are a LOT of other women out there who would be inspired by your words BIGTIME – so keep me posted on your progress and when the serious results start showing – let me know. I’d love to get your story and photo on the web site

Sound good?

Lisa
Yes, Joey!
It’s a deal…I’m looking forward to being one of your success stories !

UPDATE from Lisa…

Hey Joey,
Had to write with a quick but exciting update. Less than a week into doing your program, a couple weeks using your tips in your emails and the fantastic advice you have given me about calorie shifting, I’m down 5 pounds, but more importantly, REALLY feeling the difference in the my clothes and my ‘shape’. The compliments from people who don’t know what I’m doing are just the added perks!

This DOES work and the results are fast! Still lovin the gentle ‘burn’ during the workouts and the next day I’m never sore like I thought I would. I wish I would have known about you years ago, you would have saved me years of yo-yo dieting and endless time wasted in frustration and discouragement.

As a professed skeptic of organic and “healthy” foods I admit, that I was surprised to be able to start noticing the taste and actual texture of foods that have all the unnecessary junk in them. You have changed my whole thought process and made this all so easy. Many, many thanks.
Lisa

Joey
- I love it!

This is great stuff Lisa – keep at it & don’t forget – I’ll be waiting for your official ‘before and after’ story.

Keep the progress reports coming.
…love hearing this kind of stuff!

Lisa
Hi Joey,
Me again! I would normally apologize for junkin up your inbox so much but everyday I’m almost overwhelmed by the results that are happening.

I did my measurements at the start of my journey three weeks ago. Today, before my workout, just out of curiosity I took my measurements again…and WOW was I very pleasantly surprised.

I’ve lost 1/2 inch of flab from each thigh and an inch of flab from both my waist and hips. I measured 3 times to make sure I was seeing it right! All of this in 3 weeks! And truth be told I have only had your program for just over a week. After seeing those results I was looking forward to doing the work out even more, and I never thought the words “looking forward to” and “workout” would ever be in the same sentence. My goal is the trading my current size 6 jeans for the stack of size 4 I have sitting in my closet.

I thought I would never get back into them again and figured I would end up with some very good clothes for donation. Now, thanks to the magic of Joey, I know it’s just a matter of time. No stopping there though, I’m looking forward to your other programs! There is no way I could ever express how grateful I am to you for your dedication and continued support and for giving me the ‘burn’ I have become addicted to when doing your leg, butt, hip and thigh makeover…and “there’s nothing wrong with that”…:)
Lisa

Joey
- I love it – I love it – I Love it!

Keep it up Lisa – and keep me posted. I’m planning on putting you in my next book ‘Fitness – The Atlas Way’

Lisa
OK Joey,
Count me in! I haven’t been this excited about a fitness program in……well EVER!

Joey
- OK – you are in!

Lisa
Hi Joey,
Well I believe I am in week 4 of doing LBHT and as the fatty pounds and flabby inches seem to be melting away and the cellulite is fading away, I think the thing I am surprised most at is the strength I have built up at what seemed to be overnight. It wasn’t until I was in the middle of your workout that I noticed the lunges weren’t torture for me after 5 or so.

I actually got thru doing all 15 before I knew it and thought wow where did that come from. In the beginning just about any of the standing leg exercises about did me in and I was only doing the beginners versions. Now without realizing I had progressed as much as I have, I’m blowing thru MOST of them doing the advanced version. (That low side shuffle still kicks my butt)I’ve started to notice that I’m feeling different muscles in my legs and butt being used then when I first started and wondered if that’s a normal thing or if somehow my form has gotten a little off?

I’m completely impressed with the whole program. I also added a few of your tips for other areas and thanks to your beginner push ups I’m seeing a whole transformation in my upper body which was my weakest part. My next goal is to conquer my balance on one particular exercise so I don’t end up looking like I’m doing some twisted form of martial arts…LOL.
Lisa

Joey
- Lisa – this is great stuff! Appreciate the feedback tremendously.

OK – give us some numbers now:
- Pounds lost
- Inches lost
- clothing size changes

And how about ‘after photos’ – are you ready yet – or maybe another month or two?

Keep me posted.

Lisa
OK Joey,
Here we go!!…..did my measurements today and I’ve officially lost 8 inches overall, down 9 pounds and am teetering on the edge of my size 6 being too big and my size 4 fitting the way I would like them to. I’m confident that in a month or two I will be ready for my after photos and hitting the beach in the bikini I’ve been eyeing.

I live literally a half a block from the Atlantic Ocean and plan on spending lots of time there this summer! I can’t believe how the results start snowballing and everyday I see the transformation. My strength continues to surprise me, my confidence is soaring, and the compliments are just affirmation that your program is everything you say it is and does exactly what you promise. As I’ve mentioned before I’m approaching 40 and have never felt better.

I’ve been on both extremes of the scale, both of which were extremely unhealthy and although my scale has seen smaller numbers I’ve never been this healthy or fit. What can I say? You are the answer I have been looking for and I wish I would have known your magic years ago. I cringe thinking about all the insane diets and unhealthy pills, gadgets, and exercise programs I’ve tried over the years, not to mention the disgust and discouragement that I wasted soooo much energy on.

I’m not sure I have ever admitted this to myself let alone anyone else, but after literally being pregnant or having a baby every year for 10 years my body was a train wreck and I was so ashamed that my kids had a fat mom. I wanted them to be proud of me not embarrassed by how I looked. It’s amazing how you can look in the mirror everyday and never truly see how you have let yourself go. I see pictures of me back then and I want to crawl under a rock.

The absolute highlight of this journey with you was just recently, my 13 year old son gave me a hug (which at that age is amazing in itself!!) and pulled back and said WOW mom you’re really skinny (what he really means is ‘fit and firm’). Joey I owe this all to you and I could never put into words the deep appreciation and gratitude I have for you. I never intend to write a novel here but I truly could go on and on telling you how fantastic your program is.
Thanks again Joey…

Joey
- Lisa – this is GREATLY appreciated. Thank you for taking the time and energy to put your thoughts and experience into words – I am looking forward to your after photos and what you have to say at that point.

This is the kind of ‘before and after’ story that will inspire MANY women to take the same steps you have to overcome their challenges. There is NOTHING more powerful than seeing someone do what you are not sure can be done. Seeing is believing (in the ’self’).

I have to share this in the newsletter and on the site as a ‘during’ story – or a success story in the making.

If it’s ok with you – I’d love to be able to include your name (city and state if ok with you) – because it makes your words 100 times more believable – (lots of skeptics out there have their guard up because they’ve been ‘burned’ in the past too)

OK – let me know…

And THANKS! again.

Lisa
Yes Joey,
- Absolutely! Use whatever you need !
Here’s my info…

Lisa Pohlmeier
Atlantic Beach, North Carolina

You are a godsend and can’t speak for everyone but the constant communication you provide makes this a journey I’m not going alone. I know you are there anytime I have a question or need support or encouragement and that makes ALL the difference in the world. It’s the next best thing to having you in my living room right along with me.

And for the times I just don’t think I can muster up the energy to get thru or even get started doing the workout, I hear you saying what are you waiting for?

Your whole approach and compassion has made me push harder to get stronger, do the full set and get past the beginner stage. I know this may all sound corny but what you do is life changing, and you’re there long after the exercise program arrives. That’s incredible and that’s where your commitment and passion for helping people truly comes through.

You are everyone’s best friend in one of the most difficult challenges people face yet you make it very easy. Ok before this turns into some sappy novel…I’m wrapping it up but thank you a million times over.

After this ebooklet was created, Lisa sent me this message:

Joey, After reading the title of your latest email and for this ebooklet, I thought there is something I should clarify. If anyone has read my earlier posts to you, I said I have 3 children and the title for your case study says mother of six. My whole intent for explaining this is I don’t want anyone questioning the credibility of what information you share with them, like you said many skeptics who have been burned maybe be reading this so here it goes.

Hang with me while I try to piece this all together as short as possible. I actually am a mother to 3 wonderful children but as I told you I was pregnant or having babies every year for nearly 10 years. I have been pregnant 8 times which is a lot on a body to begin with. Here’s where it may get a little confusing or may tie the things I have said together.

I had 3 miscarriages fairly early on and 2 pregnancies unfortunately ended in stillbirths at 8 1/2 months and 7 months respectively. I was however blessed enough to have 2 boys and 1 girl who are fabulous and healthy. So when I tell you my body was a train wreck I was not exaggerating.

I just felt the need to set this straight. Your program has done a world of difference for me physically, emotionally, and mentally. I had my first “a-ha” moment yesterday when for the first time I really saw the results people have been telling me they are seeing. (continued on next page…)

I saw the scale going down and the inches becoming smaller but it wasn’t until I happened to catch a glance in the mirror at muscles I have never seen defined before and the cellulite keeps fading away – it will be gone very soon. It made me do a double take. I spent the next several minutes really looking at my transformation and can’t even put into words how good I felt about myself.

As always, thank you is never enough, Lisa

Copyright © 2008 Joey Atlas. All rights reserved

1) Your lower body contains not just a few, but several hundred muscles.  The proper thigh toning exercises will bring balance to your body.  In other words, the wrong exercises performed for your trouble spots can actually make them worse and more troublesome.  However, the correct exercises can bring dramatic and lasting results to your legs, butt, hips and thighs.

2) Genetics, age and your body type do NOT completely define how your body looks.  Even though you probably have genetic similarities to your parents, sister, or even grandmother, the above-mentioned factors do not completely determine how your lower body is going to look.  No matter what anyone has told you, change can happen with the proper exercises and a healthy lifestyle.

3) Your goals may be different than someone else’s goals, but the steps to achieving great results are the same.  Whether you want to tone, sculpt, spot-reduce, eliminate cellulite, or just gain some curves, you must adopt a healthy eating plan and perform the right exercises in order to see fantastic differences in your legs, hips, thighs, and butt.  Otherwise, you’ll continue to get more and more discouraged when you are working hard, but not seeing any results.

4) Cellulite creams, diet pills, supplements and other gimmicks will NEVER work to improve your lower body.  Dishonest marketing companies target women!  They know that women want to and need to feel good about themselves, so these companies market products that supposedly “fix” all your problem areas, without having to exercise or change your lifestyle at all.  Don’t believe the lies any longer!  Stop spending your hard-earned money on these gimmicks!  You’ll be so glad you did.

5) Your body is unique and YOURS.  There are programs on the market that will promise you gorgeous thighs or great legs like some famous celebrity.  Here’s the thing – your body isn’t like anyone else’s exactly, so no one can truly make those promises and deliver on them.  Your choices will create YOUR best body, not give you the body of someone else.  (That’s a good thing by the way!)

Here Are A Few More Things To Think About

In order to make lasting changes in your lower body, it’s critical that you address the lower body as whole, not as separate entities.  Given that our lower body consists of several hundred muscles that are all connected, (which means they affect each other), it’s important to perform thigh toning exercises that will strengthen and tone the entire lower body area.

Women today are juggling work, home, spouses, children, and friends.  Some women travel on a regular basis and others stay at home full time.  No matter where you spend your time or what roles you play, exercise can fit into your daily life.

Thigh toning exercises that will give you sexy legs, a firm and shapely butt, and fantastic thighs can be done while you are travelling or right in the comfort of your own home.  Membership in a gym and using heavily weighted machines is not a prerequisite for creating your ideal, beautiful, cellulite-free lower body.  Isn’t that music to your ears?

Yours in fun, health and fitness
Mandy Gibbons
Virtual Fitness Trainer

© Mandy Gibbons, Virtual Fitness Trainer
Persons who are of good health, suspect of their health or are aware of any conditions, physical deficiencies or diseases should always consult a physician before undertaking any eating or exercise program. Mandy Gibbons, Virtual Fitness Trainer, www.virtualfitnesstrainer.com and www.virtualfitnesstrainer.com.au disclaims any liability or loss in connection with the above program or advice given in this article.