Trainer Top 10- How to “Not” Look Like Arnold and Build a Better Butt

Well the list goes on. Working down my list of top 10 questions and/or statements I get from clients and participants brings me to numbers 4, 5, and 6. Numbers 4 and 5 have a couple of similarities so I will wrap these two together in my response.

Trainer Top 10:

4/5- “I don’t want to look like Arnold so I don’t lift heavy, I just do muscle toning.” “I want a body like yours, what do you do?”

Genetic Gift

First of all, I should address the issue of looking like somebody else because you perform the same exercises they do. This is a common misconception amongst enthusiasts and unfortunately prevents many people from doing or not doing an exercise. Most people, OK women, think that lifting heavy will result in large muscles and a less than womanly presence. NOPE..you have to have certain genetics, loads of testosterone surging through your bloodstream and let’s not forget to mention the training time in the gym to get those great big muscles. Your genetics will grant you the ability to gain muscle or not gain muscle, and in my 17 years on the job I have yet to see any of my female clients turn into a hulky, muscle bound man with their training protocols. Most woman just don’t possess the genes to be Arnold.

By the way, calisthenic exercises, high repetition/low resistance exercises claiming to tone your muscles instead of build your muscles are just tapping into muscle endurance and the ability to do something a whole bunch of times until it burns. Nothing wrong with that, but it is inefficient strength conditioning and in the long run will not yield the results most people are looking for. A well rounded, effective training protocol should include strength based exercises that challenge the muscles to fatigue anywhere between 1-15 reps depending on your goals, needs and current fitness levels. As a matter of fact, the best results are seen when individuals change up their weekly strength sessions and include endurance, strength and power workouts. *A certified personal trainer can help you design a proper workout program.

Back to the genetic thing and working out like somebody so you can look like them. Here this: unless you are that person you probably won’t look like that person when you do the same exercises. Exercise will target specific muscles, joints and tissues, but the results will be individually based off of genetics, performance, motivation levels, consistency and dedication. Not to mention the often overlooked category of nutrition..too much food = too much waistline!

So go ahead, pump some iron and watch your genetic potential shine. I can’t change what God gave you, but I can show you the way to make it your best body ever if your willing to put forth the effort.

6. What can I do to improve my butt? (I summarized this from many comments)

OK..here are my 3 suggestions to help improve your butt:

1. Lift weights to build it up via wide-legged squats, lunges, deadlifts and hip extensions (best butt exercises). Perform 2-3 sessions per week on non-consecutive days and aim for 3 sets of 12 reps resting about 45-60 seconds between sets.

2. Cardio activities to help the backside include walking hills, running stairs, and sprinting so try to include a few of these moves as intervals in your current cardio programming a few days per week.

3. Put down your fork and push back from the table. Eating more than you move leads to weight gain and in some cases a bigger butt. If your goal is a smaller butt, then your portions and intake should be smaller, too! BONUS: if you combine exercise with better eating habits you will see the greatest results in your butt.

Now you know you can lift and not be Arnold, you can’t look like me when you do my workouts and you’ve grasped the concepts on how to make your butt a fabulous object to look at. Here’s to all of your muscles, butts and genetics.

Be healthy and stay informed!

Amy

PS- questions 7 & 8 are heading your way this weekend via video blog