My Summer Body

muffintop-less:

#Motivation

muffintop-less:

The first step is always the hardest.. but you’ll never regret it!

(Source: derogatori)

muffintop-less:

“I read a study recently that compared groups of people that ate egg breakfasts vs groups of people that ate cereal or bagel-based breakfasts.  The results of the study showed that the egg eaters lost or maintained a healthier bodyweight, while the cereal/bagel eaters gained weight. It was hypothesized that the egg eaters actually ate less calories during the remainder of the day because their appetite was more satisfied compared to the cereal/bagel eaters who would have been more prone to wild blood sugar swings and food cravings.

But what about the extra calories in the yolks?

This is actually a non-issue and here’s why… even though egg yolks contain more calories than just eating the egg whites, the yolks have such a high micro-nutrient density in those calories, that it increases your overall nutrient density per calorie you consume.  Essentially, what this does is help to regulate your appetite for the remainder of the day, so you end up eating less calories overall.  In addition, the healthy fats in the egg yolks help to maintain a good level of fat-burning hormones in your body.

Overall, this means that the extra fats (healthy fats) and calories from the yolk are so nutrient-dense that they actually HELP you to burn off body fat!” - Mike Geary

muffintop-less:

Fitness model, Vanessa Tib

muffintop-less:

Focus on eating before and after your workouts!

“What you eat before and after your workout is going to play a big role in how well you perform during that workout and how quickly you recover afterwards. While as a beginner it’s unlikely that you’re going to really start meticulously planning your food intake, making an effort to make sure you’re eating foods containing both protein and carbohydrates before and after your workout will go a long way towards helping you get better nutrition.”

Remember, your muscles grow outside the gym through proper nutrition and sleep… not in it! =)

(Source: muffintop-less)

muffintop-less:

It’s almost bikini season! 

“Building a bikini booty doesn’t have to take long — provided you keep track of your diet and do the right exercises. To make your backside bumpin’ you need to incorporate strength training and cardio into your workout routine. Strength training will add curves and definition. Cardio will burn extra calories and reduce body fat. You do need some backside tissue to avoid “flat-butt syndrome,” but you want that tissue to be lean muscle, not fat.

You don’t have to do cardio training if your diet is already perfect. But, most women find faster progress if they add cardio to their training regimen. Don’t overdo it by grinding away on the treadmill every day. Too much cardio can eat away at that great lean muscle mass.”

These are done with barbells and dumbbells:

• Full Squats: 3-4 sets x 8-12 reps
• Split Squats: 3 sets x 15 reps
• Single Leg Deadlifts: 4 sets x 8 reps
• Lunges: 2-3 sets x 12-15 reps
• Weighted Glute Bridges: 2-3 sets x 12-20 reps 

For the full article and “booty builder workout”:
http://www.bodybuilding.com/fun/booty-camp-spring-break-bikini-butt-workout.html?mcid=facetraining 

(Source: muffintop-less)

(Source: muffintop-less)