ATG For a Jlo Booty – The Best Butt Exercise

I think it’s fair to say that a lot of you girls have a goal to get a jennifer lopez booty, well today I am going to show you some leg and buttocks exercises to help you achieve your jlo booty.

The first thing #1 rule to this is ATG on Squats. I’ve never met Jennifer Lopez so I can’t for sure say this is an exact Jennifer Lopez Workout, but I can garauntee that following these simple rules will get you stronger, sexier legs and a nice butt. How much you get out of this depends how much you put in, so if you really want a Jennifer Lopez butt you better be willing to kick ass in the gym too!

So let’s dive right into our Jlo Booty Blueprint.

If you’re unsure what ATG means, it’s an acronym that stands for “ass to grass” that is frequently use to describe squatting deep. . . until your butt literally touches the floor.

Now before we dive into the best butt exercise and why ATG is important, I need to address something that needs to be fixed. What I’m talking about is the squat. If you’re not familiar with Squats, they are one of the most powerful muscle building exercises ever and should be the core of any muscle building routine.

Now the problem with squats is. . .

1. Not enough people do them

2. Not enough people do them correctly

3. Women are afraid of them!

First of all, you SHOULD be squatting. Everyone should be squatting, there is no excuse not to be squatting. You need to squat. Especially if you want strong sexy legs and a jennifer lopez butt.

Second, if you are squatting make sure you’re doing squats with proper form. This means you should go deep. I see far too many people stack on 3 or 4 plates and barely bend their knees. You need to go deep on the squat, you’re not doing yourself any favors by stacking on the weight and doing the exercise with poor form. Go to at least parallel and preferably ATG, which brings me to problem number 3. . .

Not enough women squat, but if you ladies want a jlo booty squatting is neccesary!

I know the squat rack can be pretty intimidating. Usually there is some big guy using the squat rack, but women don’t let this scare you away (unless hes smells bad)!

Why? Because the squat is the perfect exercise to give you sexy legs and a nice tight butt. . . However, if you’re looking to get a jlo booty you need to be doing your squats ass to grass! When you go below parallel, you’re doing less work with your quads and further incorporating your gluteus maximus (your ass!) which makes this not only the best butt exercise ever, but the sexiest exercise ever!

Also, not to mention that it’s really attractive when a women steps away from the cardio machines and bravely conquers an exercise that not so many women have the courage to do.

Just check out this video. This women is not only doing deep squats, shes doing deep overhead squats!

Plateau Buster: light weight high rep

One of the most effective ways to bust out of a plateau and shock your muscles into growing new muscle is to lighten the load and go increase your reps.

its been long argued that light weight and high reps is for fat loss and heavy weight low reps is for muscle growth. This article isn’t about that, but heavy weight and moderate reps (8 – 10) is best. This is because by using as much weight as you can, you’re damaging more muscle tissue, in turn rebuilding more muscle. . More muscle burns more calories . . More calories means more fat loss. .

Back to the high reps for plateau busting. . Its a simple and effective way to shock your muscles, but it is in no way an excuse to not workout hard. As a matter of fact, I implemented it into my routine today and it was one of my hardest workouts this month.

I find this works especially well for legs. Simply choose a weight you can achieve 15 – 20 reps with and no more than that, and concentrate on having perfect form. Like I said, I implemented it into my workout today which happened to be legs and I felt like I worker harder than my normal heavy routine.

Good luck, Get BIG!

- Anthony

Increase Your Bench Press: The Simple Way

This is exactly how I increased my bench press 15lbs in a months time!

Anyone wanting to increase their bench knows how hard it can be to even add a few extra lbs onto their bench press. I’m sure I’m not the only one who has busted my ass in the gym only to find out I’ve added 5lbs or less to my bench.

I bet you’ve searched the internet and fitness magazines looking for the answer to your problems, hoping to find the secret to increasing your bench press, only to find out they all offer the same, hard to do suggestions. . . 5×5 routines, benching with chains or bands, board presses, etc. . . While those methods do provide results, they usually provide minimal results in the bench pressing department and prove to be more trouble than they’re worth. Most people, including myself, don’t have chains, bands or boards to use. . . And a 5×5 routine requires me to completely alter my routine. Why would I do that? All my other lifts are fine, its my bench press that’s lagging behind. Right?

The solution? Dumbbells and only dumbbells. Do this for about a month straight and you won’t regret it. The reason this works is simple, dumbbells are usually harder because they not only require your pecs to do work, but they also bring other muscles into play that the barbell does not. . . These smaller muscles that come into the picture are known as stabilizer muscles.

Just try it, what do you got to lose? In a months time I went from mainly using the 70lb dumbbells and occasionally the 80s, to now, regularly using the 90lb and 100lb dumbbells. . Also, as stated before my barbell flat bench press has gone up 15lbs!

5 ABsolutely Great Exercises

I don’t want to pound it into your head again and again how important diet is. . . While diet is extremely important to achieving those abs you want, it’s not the most exciting topic. . So, for the sake of keeping you guys’ and girl’s from falling asleep, I’m going to assume that you already know HOW IMPORTANT DIET IS! and I’ll give you what you really want. . and that is a list of really great ab exercises guaranteed build abdominal muscles. .

Cable Crunches – This is one of my favorite ab exercises. After the first set your abs will be burning up! and it beats the heck out of doing countless “standard crunches”. .

Cross-Body Crunch – A very easy way to add a TWIST to your basic crunches. Increases the effectiveness of the crunch and produces better results.

Decline Crunch – Another great crunch variation that will produce better ab results than your typical crunches. . After you’ve mastered this one, try having a partner toss you a medicine ball while you perform these. .

Lying Leg Raises – The bottom abs are said to be the hardest to reveal, so these next two exercises are designed to target your lower abdominal muscles and get them to finally come out from hiding.

Hanging Leg Raises – Another awesome way to get your body abs to pop out.

*All pictures used are from BodyBuilding.com’s exercise database, where you can learn to perform 1,000s of exercises with the right form the get the results you achieve

How Many Calories Are You Burning?

Have you ever wondered how many calories you’re burning?

Whether you know it or not, you’re constantly burning calories. .even when doing everyday activities! So I wanted to let you reader’s of my fitness tips blog know about a really cool fitness tool that I use quite often. It tells you exactly how many calories you are burning while performing a specific activity. . .

Here’s the link: http://www.fitday.com/webfit/burned/calories_burned.html

Just choose a category and more specific activities will be available. . Then enter in your height, weight, age and sex. .

For Example . . I would burn 493 calories if I were to jog for an hour. .

Have fun!

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