Keep a log of personal records .
When you’re done with your workout, take a minute to write down three things: what you did, your time, and how it felt. At the end of the month, look back on what you’ve accomplished this month. It’ll feel good to see all of the workouts you got through, whether or not you thought you could.
Strategically use rage and anger .
When you become angry at how you look, use that feeling to fuel your workouts. It’ll be easier to bear the unpleasantness when you have an incentive to look and feel better.
Use the thought of regret.
Remember how on Monday morning you said you’d meet a friend at the gym but it didn’t happen? The next month is almost over, and you’ve added at least 20 pounds to your bum. You’ll probably feel awful because that’s 80 more pounds this year. The good thing is that you can still make the whole year zero. And it’s not too late! If you can’t meet the friend today, at least get started on Wednesday or Thursday.
Don’t Break the Chain.
If you want to make sure you are consistent with your workouts, you have to make the decision to exercise every single day.
There must be no question about whether or not you will work out. You won’t even question it in the morning. The thought of skipping workout is never even considered.
You might be thinking, “Claudia, this is totally unrealistic.” If exercise can’t be a given in your life without question, my answer is: Why not? What’s the worst thing that will happen if you don’t try?
Even if you can’t make the decision today, you can start tomorrow. Then, all you need to do is keep next week the same. How would that make your week?
If you break the chain, that’s okay. You can always start again. Remember, you are in this for the long haul. If you break the chain once, that is not failure … that is just delayed success.
Have a Pre-Workout Routine.
The best way I’ve found to get myself motivated to go to the gym, even when I’ve already put it off for a few days, is to establish a pre-workout routine. The best way to do this is to pack my gym bag the night before. Include your workout gear, water bottles, and any other necessities or things you might need at the gym. That way, the next morning, you can just roll out of bed, and head straight to the gym without having to think about it.
Rate your workouts on a daily basis.
People who rate their day-to-day workouts report that they train more often, and they set more realistic goals for themselves. Instead of saying, “I’m going to work out for an hour every day,” try setting a goal of three 30-minute workouts each week. Or, even better, set a goal of training three times each week, regardless of how many times you actually go to the gym or your tempo run.
Do one thing today you have never done before .
We all do the exercises we like and the ones we can do most easily. By doing something you’ve never done before, you’ll challenge yourself to learn new things and increase your body’s ability to do what it really wants to – be strong.
Design your environment for excellence .
In order to stick to a routine, it has to fit into your lifestyle. Don’t set your alarm for 5 a.m. if you’re not a morning person or for 9 p.m. if you usually fall asleep by 10.
Imagine the feelings you’ll have after an awesome workout .
When you imagine the post-workout high, your nervous system is triggered to release feel-good neurotransmitters. And that’s just the beginning. A few weeks after implementation of the four types of rewards, your body will have learned to associate exercise with the reward, leading to a more consistent and enjoyable exercise experience.
Do something. Anything .
It’s hard to break a bad habit. It’s even harder to make a good habit stick. For example, think about starting a budget. That’s great. You got it. You’ll stick to it. Or so you think. Fast forward a few months. Now you say, “Yeah, I do have a budget, and I’m really trying to stick to it, but I’m just spending less this month than last. I’m not really making progress on my total debt.”
Now try and break a bad habit. Try to make a good habit stick. It’s a pretty big deal.
Just know that first week is hard. Be patient. Be consistent. Do your best.
Get in touch with your goals .
Why do you want to work on your butt in the first place? Picture yourself looking great and feeling strong in that cute little black dress. Visualize reaching that final goal.
Why do you want to work on your butt in the first place? Picture yourself looking great and feeling strong in that cute little black dress. Visualize reaching that final goal. Get specific. A goal that is not specific, like “get in better shape,” is not as motivating as, “get in better shape by running three days a week for three months,” or “build a bigger butt by doing Russian kettlebell swings five times a week.” Make your goals meaningful by adding a specific timeline and a plan.
Pick one thing to focus on today .
Rather than thinking about the long list of things that need to be done, narrow it down to just one thing you can do to make your life better.
Pick one action you can do today that will move you closer to your long-term goals. Write it down and don’t forget.
If you’ve been having trouble following through with your action steps, maybe it’s because you’re trying to do too much at once or you’re trying to accomplish too many different goals. This can lead to fatigue and overwhelm and make you want to give up before you even get started.
Instead, choose one thing to focus on in your fitness to make your life better. Write it down and don’t forget. Keep it simple. It can be anything from doing a few lunges while standing in line to doing a longer workout on your day off. It can be just going outside for a walk or even doing 5 minutes of a core workout like the plank. Pick something and do it.
Have a plan for those low motivation days.
On those rare days when you’re just not feeling it, do something that’s similar to the workout you’re avoiding, and spend extra time on other parts of your workout that you actually enjoy.
Change things up.
You know how when you wear the same outfit in the Hamptons or the Hamptons (That ugly sweater from 10 years ago?) or wear the same colored shoes to work every day and nobody even notices because nothing really matters anymore anyway.
It works the same when you exercise the same way every single day. Exercising to the same music, wearing the same gym clothes — you quickly become aware of how bad this music is and how bad these clothes are. So you either end up changing your clothes and listen to music that you like or you get into the gym in time to change to something more you.
Another way to change things up is a new environment. Ask a friend to meet you and go by a pool and swimming laps. Or go for a walk in another neighborhood.
Remember that the dips are natural .
Planning a workout when it’s cold and snowing outside and feeling excited is not that hard. The cold air and snow on the ground are great incentives for putting on your cross-training skis or your running gear. When snow melts but it’s still cold out, your motivation for a workout can still be pretty high. The days when it’s warm and dry outside, and the birds are chirping, and the sun is shining brightly above you on a cloudless blue sky are the days you can expect that you’ll have to put in a little extra effort to get your butt up and out the door.
When you’re in your house by yourself, with no kids, dog or spouse to answer to, it’s easy to give in to those feelings of “Hey, it’s a gorgeous day outside, I don’t need to work out today. Maybe I’ll take a walk or go to the park, but I don’t really need to do the video workout that I have planned on my schedule …”
For both men and women, the glutes are the muscle group that can provide an aesthetically pleasing physique.
We’re starting to see more articles, products, and guides aimed at enhancing your glute shape and development. In order to take your glutes from flabby to fab, you have to exercise them.
Most people don’t know what the heck they're doing when they squat, lunge, or deadlift. They just do them for a while and eventually reach a certain number of repetitions or amount of weight lifted.
You know why they don’t know what they’re doing? Because they don’t know the basics of how the body works!
The human body follows a series of muscle building laws, which are the same for everyone … no matter where they are from or what they look like.
If you want to build a superior physique, you have to know how the body works and you have to follow the laws.
This chapter will explain the 3 laws of muscle growth, how they work, and how you can use them to build one heck of a butt.