PrintBy Raphael Calzadilla, BA, CPT, ACE, RTS1
Fitness Pro
I’ve designed a simple and effective six-week plan to steer you in the direction, toward a smaller and tighter butt.
I can’t create miracles in six weeks, but I can provide a realistic starting point.
Let’s begin with a reality check. You can’t get a good-looking butt if you have excessive body fat. I’m not suggesting that you have to attain a perfect body to get a good-looking butt; after all, we need to respect different shapes, forms and genetic structures. However, don’t expect to have great glutes with excessive body fat.
You need to consume fewer calories than you burn, but that doesn’t mean starving yourself and eating as little as possible.
The key to manipulating nutrition is eating the correct foods in the correct amounts at the correct times. If you’re an eDiets member using one of our specially designed nutrition programs, you’re automatically on track with this necessary piece of the formula.
What I like about my six-week plan is that it’s easy to follow and includes a schedule that calls on you to progress each week. This will help you to burn more and more calories each and every week. The pace of progress calls for in this plan exercise isn’t easy, but it’s also not complicated. And my simple nutrition tips are sure to make a difference if you follow them each and every week for the entire six weeks.
WEEK 1
1. Walking Lunges — (Watch the video below!) Stand with your feet hips-width apart, grasp a pair of dumbbells or cans with your arms straight at your sides, palms facing your body. Take a long step forward and lower your body so your front knee lines up with your ankle. The back knee is almost touching the floor. Push off with your back foot and take a long step forward with your other foot. Walk-lunge 15 steps and then turn around and return to the start (one set). You should contract your glutes on the lowering of each movement. Perform two sets on two alternate days per week.
2. Power Walking — Power Walk for 30 minutes. Generally, a good speed is between 3.5 and 4.0 mph on a treadmill. You’re walking briskly, but you should still be able to hold a conversation. Begin slowly and build to your max speed. Walk for 30 minutes four days per week.
3. Eat breakfast every morning. Eating a healthy breakfast will help to regulate blood sugar and help to prevent binge eating.
Continue your weight-loss education at the eDiets Learning Center and get all the information you need to lose weight!
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