Female Bodybuilding : Build A Beautiful Butt!!

Here's How To Do It!


Sarah Orbanic is a beautiful fitness model, 'totally gorgeous'. While you might not be able to replicate Sarah's lower body-look exactly, I am here to tell you, if you do the right things (and I don't care how out of shape you are now) you can get awfully darn close. But, you have to be willing to do exactly as I say ?" EXACTLY, and stick with it.

Guess what, you will have to do vigorous resistance (weight training, as well as aerobics) and you will have to start eating smart.

If you work out in a gym, start with basics such as squats, leg presses, leg curls and leg extensions. You must learn good form first by lifting for 2 weeks without any weights (a good trainer would help too). Always warm up and always train heavy for 3-5 sets of 8-20 reps. Women should not fear heavy weights! Jeff Everson says...

"Sarah Orbanic for secretary of derrieres, and Ericca Kern, secretary of exterious!"


Training At Home Routine


Dumbbell Squats (hold them in your hands) - 3 sets x 15-20 reps
Dumbbell Lunges (each leg) - 3 sets x 15-20 reps
Flat-Back Deadlifts - 3 sets x 15-20 reps
Walking Lunges - (holding light dumbbells)
In the walking lunges, start with 20 yards out and back, and progressively increase until you go out 20-200 yards and make it back. You'll feel this one ?" great for glutes!

Click here for a printable log of the 'Training At Home Routine'!


Ericca's Orbanic Glutes Butt Burner!


I recommend that everyone alternate two leg workouts (two per week). That means you work your legs, say on a Tuesday and Friday. Your other days may be spent doing some upper body exercise and 30-60 minutes of hard aerobic exercise.

1st Workout - Monday OR Tuesday

Lying Leg Curls - 4 sets x 15 reps
Seated Leg Curls - 4 sets x 10-15 reps
Flat Back Deadlifts - 3 sets x 15 reps
Hack Squats - 3 sets x 8-15 reps
Leg Presses - 4 sets x 8-15 reps
Leg Extensions - 3 sets x 15 reps
Click here for a printable log of the 'Glutes Butt Burner Workout 1'!

2nd Workout - Thursday OR Friday

Squats - 4 sets x 10 reps
Lunges - 3 sets x 20 reps
Leg Presses - 4 sets x 12 reps
Seated Leg Curls - 4 sets x 15 reps
Standing Leg Curls - 3 sets x 10-15 reps
Lying Leg Curls - 3 sets x 10-15 reps
Click here for a printable log of the 'Glutes Butt Burner Workout 2'!


Admonishment


You should keep your gluteus tensed through the range of motion.

When you leg press, push through your heels, not toes.


Push through your heel (left), not toes (right).

Descend slowly on all exercises. Control the negative stuff in your life!

Pause at the bottom of all your exercises (very slightly) before ascending.

Eating Etiquette!


Eat a small helping of quality proteins every 3-4 hours throughout the day. These proteins should consist of high quality powders, turkey, skim milk, chicken, fish, egg whites or low fat cottage cheese. So you really have about 5-6 small meals a day. Take a good protein powder 1-2 times a day and use a vitamin-mineral, high calcium supplement each day. Great products are Champion, MET-Rx, Optimum, Labrada, Yates Approved and Beverly.

Eat within one hour of waking in the morning.

To get lean, mean and lose fat weight, go very easy on fats (especially saturated and trans-fats) and also light to moderate on most carbohydrates. Avoid starches and sweets and eat vegetables, oatmeal yams and some fruit (berries). Eat most of your carbs in the morning, not in the evening!

Do the above; don't make it complex; and get those Orbanic gams & glutes.