Suns Out Buns Out
– Your how-to guide to shapely booty with F45 Training Broadbeach
gcVIP gets the hot tip from Jess Williams, F45 Training Broadbeach Coach and “Peach Master”:
Q: Do you think the demand for a bubble booty has increased in the last few years?
A: The aspect of “having a booty” has certainly changed to “growing a booty”. It’s great to see that more and more women are focusing on fuelling their bodies with good food and turning more towards glute activation by using weights to enhance or ‘grow’ their muscles – including their behinds! Whether you’re naturally curvy or looking to perk that peach, don’t be scared to lift weights and get those glutes firing before a workout.
Q: What’s the secret to toning the booty? Can you take us through some exercises you
A: When it comes to specific exercises to shape, grow and tone the booty it all comes down to ensuring the glutes are properly activated when you perform a movement. For example – squats, deadlifts and hip thrusts. I see far too many females trying to load up hip thrusts with huge weights, dumbbells, sandbags and 20kg plates – when in fact this heavy weight will not build the glutes if we using all our power and effort trying to force the weight up – as opposed to say body weight hip thrusts with the correct technique, squeeze and activation. Single leg work and lunges are fantastic for the booty too. Remember, the lunge is basically a single leg squat – the key is to make sure all our weight is on that front heel. This will give you one helluva booty burn!
Q: How often should we be working out to see results?
A: There is no set amount of training sessions as a standard. It all comes down to the individual. Your time restrictions, goals, injuries, diet and lifestyle. The golden rule is to just be consistent and give it your all when you’re there. Don’t aim for 7 workouts per week if you know realistically with your schedule you can only make 4. The most common mistake I see people make is over training and doing back to back sessions. This will have a huge effect on results (whether its body composition or strength/fitness goals). You will get much faster results by doing one good/hard/max intensity (nothing left in the tank) session, than doing back to back sessions at 70% intensity.
Q: What’s your take on diets? Anything in particular we should subscribe to in order to grow our
booty in all the right ways?
A: When it comes to diets, don’t be scared to fuel your body. To build muscle, we need fuel in the
tank – just like a car needs petrol to drive. If you are cutting out food groups or restricting yourself
you may not have enough calories to build and grow muscle. Listen to your body and fuel yourself
with good food – may common sense prevail! Remember the goal is to build lean muscle in order to
loose body fat. Eating before you train would be my No. 1 Tip. Even if it’s ½ banana before your
early morning class.
So there you have it! Summer is on our doorstep – it’s time to perfect that peach!
F45 Training located at The Oasis in Broadbeach is offering Gold Coast a 7-day FREE trial!
To receive this special offer simply download the F45 Training GloFox app, find the Broadbeach studio and register for your 7-day free locals only membership!