May: 30-Minute Power-Blast Workout

Belinda — Mon, 06 May 2013 02:54:14 +0000

Bodyweight Workouts: Benefits For Strength Gains And Body Sculpting

Belinda — Thu, 02 May 2013 02:19:17 +0000

May 2013: Get Lean Pancakes

Meegan — Wed, 01 May 2013 05:06:50 +0000

April: Master Class – Lower Body Tighten, Tone & Define

Belinda — Thu, 25 Apr 2013 01:25:15 +0000

How To Skip Like A Pro!

Belinda — Fri, 12 Apr 2013 08:51:20 +0000

April 2013: Workout Protein Power Bar (gluten free)

Meegan — Mon, 08 Apr 2013 03:19:48 +0000

How to Prepare Foods the Healthy Way

Belinda — Wed, 03 Apr 2013 04:00:01 +0000

ATC Private: Members Only Progress Pics

Meegan — Tue, 02 Apr 2013 05:16:56 +0000

Important Note

This post is private to ATC and only viewable only by current forum members.

It’s My Birthday & You Get The Presents!

Belinda — Sat, 30 Mar 2013 22:34:27 +0000

March Bonus: Nice Ass Workout

Belinda — Sat, 23 Mar 2013 00:50:13 +0000

If you’re offended by the word “ass” I apologize but here’s the story….

Last Saturday I was running along Brighton Beach, South Australia when a car slowed down. A young Aussie bloke rolled down the window, lent out, and in the broadest accent yelled….. “NICE ASS”!

Welcome back to Oz Bel!

To my surprise, I didn’t skip a beat. Without a thought I did a little fist pump in the air to acknowledge the compliment and kept running.

But after posting the incident on my Facebook Fan Page I’ve been stunned at the number of requests for…..a “Nice Ass” Workout.

So….here it is!

But before we get stuck into it, there are 6 Essential Butt Secrets you must know.

1. If you don’t use it you lose it.

As you get older, if you don’t workout your butt, it will sag. Full stop. Not only that, you’ll be more prone to cellulite and spongy flabbiness. No amount of body shaping medical treatments or liposuction can compensate for muscle atrophy. In fact, it will make sagging and cellulite worse.

2. No matter what your age, shape or size, this workout will improve your butt. Why?

The ‘glutes’ (butt) are one of the largest muscle groups in the body. By training them correctly, to build muscle fiber density (not necessary volume) you will completely re-shape, lift, firm and tighten your sexy little butt cheeks girls. In fact, one of my Get Leaners recently posted in our forum,

“the crease under my butt checks are now “smiling” and not a straight line”

This is because her butt has LIFTED!

3. It’s not necessary to use weights or machines to radically transform your butt (or your body)

Old school thinking says you need to train with heavy weights to build muscle, often using machines. This is a myth. Unless you are taking illegal or boarder-line supplements designed to artificially build muscle mass – then training “heavy” is unnecessary and even detrimental. The strain it puts on your joints, ligaments and tendons means you won’t be able to sustain this type of training long term and any gains will be lost. Not only that, the return on investment of time, energy and effort just isn’t worth it when compared to what you can achieve with alternative methods. Even if you don’t agree, I challenge you to give my workout a decent go and test it for yourself.

4. For larger muscle groups fusion style bodyweight training is usually more effective. Why?

Weights and machines limit the natural range of motion possible within any exercise movement, simply because you have to compensate for carrying the extra weight.

When doing a bodyweight move you easily move through the natural full range of biomechanical motion necessary to stimulate the muscles from all angles. It’s this complete stimulation that re-shapes. And because the range of motion is greater, you have to work a lot harder to maintain your balance. This means all your muscles are completely engaged at a higher level of intensity.

And that’s why you’re going to feel the burn like never before during this workout (get ready) and have Delayed Onset Muscle Soreness (DOMS) for 1-2 days afterwards!

Note: weights do have their place, for variation, targeting the smaller muscles and achieving the finer details of the physique.

5. More is not necessarily better.

You don’t need to workout like a maniac for an hour and half, in fact it’s detrimental. The right workout done correctly can get results in just 30-45 minutes if done a few times a week done correctly will get astounding results. I have women frequently telling me that they’ve trained hard all their lives and never seen the results they are getting after 3 weeks on Get Lean. They are shocked and a little angry that they wasted so many years in the gym, killing themselves and getting nowhere.

6. The correct technique and tempo are CRITICAL.

Now, listen carefully!

If you don’t closely follow my coaching on the correct technique for each of the exercises in this video and the tempo (speed) at which to do them, then don’t waste your time.

Even if you’re a seasoned professional, keep an open mind and do the exercises exactly how I demonstrate them. You’ll be surprised at the results.

These points are paramount:

Observe where you allow the weight of your body to rest.

Which muscles are carrying the majority of your bodyweight makes a huge difference to the difficulty of the exercise and thus, it’s effectiveness.

Go slow through the full range of motion.

This prevents gravity from assisting you (cheating) and gets exponential results. Think about it. When you go fast, or bounce and use the motion of your body to move – you’re actually cheating yourself by reducing the demand for pure muscle fiber strength.

Use your mind to activate the target muscles.

This is essential. Let me give you an example. I get heaps of girls who come to me having run all their lives or who have trained with heavy weights and have big quads, flat butts and no hamstrings. They hate their “big legs” but in reality their body just lacks symmetry. By re-learning how to effectively activate the hamstrings and glutes (instead of favoring the quads) – suddenly their legs and butt start to beautifully re-shape.

OK, so now your homework is done (I hope you took notes) it’s time to get into the fun stuff!

Download The Workout PDF Cheat Sheet Here <—

Download the Video Here (right click and “save” to your computer)

Please post your questions, feedback and results below – not only would I appreciate it a lot but it will help motivate others!

Aussie Transformation Coach