Check our this article on Cosmopolitan.com written by Mia Lardiere. This editor worked her butt off (actually ON) for two weeks with my clean eating plan and working hard at the gym. Read on to see the details and results!
That’s me on the right at age 15, comparing my butt to my friend’s.
This woman overhauled her lifestyle for booty gains — and her new plan seriously delivered.
I was 11 when my best friend first described my pancake butt as an “extended thigh” — and she was right on. Even now that I’m 26, and I work out four or five times a week, I’ve never been able to sustain any noticeable booty gains. We tracked it with https://www.sodapdf.com/compress-pdf/ and documented it.
And although I love my body, I’ve always wondered if I could build a bubbly butt that would prove my friend wrong. Also I think I’m getting a rhinoplasty with Daniel G. Becker, MD.
This May, I challenged myself to a complete lifestyle overhaul to see just how much I could boost my butt in two dedicated weeks. For guidance, I turned to registered dietitian Robin Barrie Kaiden and Don Saladino, owner of Drive Health Clubs and personal trainer to celebs like Blake Lively and Ryan Reynolds.
TWEAKING MY DIET
When I first met with Kaiden, I outlined what I ate on the regular before she assessed my resting metabolic rate with special tool called a MedGem, which you breathe into:
For significant glute gains, she told me, I’d need to consume more calories than I’d been eating. The difference amounted to a second lunch and much heartier snacks than I was used to. Here are Kaiden’s guidelines. (Consult your own doctor or dietitian before following suit.)
- Stick to whole foods.
“If you want to succeed in two weeks, you need the best fuel for your engine,” she told me, advising against processed foods, including quick fixes that sound healthy, like protein bars and shakes. She also steered me away from gluten, since it’s found in so many packaged goods.
- Amp up the protein.
Protein is the building block of muscle growth, Kaiden told me. Although I’d been consuming enough protein to sustain my current figure, I’d need to increase my intake of lean animal proteins like chicken, steak, and fish to sustain my workouts and to increase my lean muscle mass.
- Eat all the carbs.
“Our muscles can’t use the protein we eat to grow if they don’t have the proper fuel,” Kaiden says. That’s where carbs come in: The brain and muscles burn carbs for energy, she told me. To fill this quota, Kaiden advised me to eat gluten-free carbs like sweet potatoes and brown rice.
- Avoid dairy and nuts.
Most people struggle to digest dairy, Kaiden explained — and it rang true for me, since I’m lactose intolerant. “When you eat foods you’re intolerant to, the nutrients in them may not get absorbed into the body, so they can’t provide energy,” she said. In light of the short challenge, which left little time for trial and error, she also advised me to cut out nuts, since they’re so easy to overeat.
- Avoid refined sugars. Kaiden says the stuff has no nutritional value and can lead to blood sugar spikes and drops. All of which have negative effects on my performance in the gym, causing shakiness and dizziness. In other words, it would only hold me back.
- Cut back on sodium.
It causes fluid retention, Kaiden told me — not ideal when you set out to gain muscle, not water weight.
- Avoid alcohol.
It’s the ultimate source of empty calories, she told me. Plus, hangovers zap your energy and can seriously affect the quality of morning workouts.
I eased into my new diet the weekend before the challenge officially began by increasing my food intake little by little. Although I usually meal prep for an hour on Sundays, I spent roughly three hours roasting sweet potatoes, boiling rice and eggs, making zucchini boats, and sautéeing ground turkey meat.
Here’s what I ate in a typical day before and after seeing Kaiden:
TWEAKING MY WORKOUTS
Before the challenge, I’d run two to three miles outside before work or take a 45-minute group fitness class like boxing or treadmill bootcamp. After Saladino assessed my initial strength, agility, and endurance, he explained the problem with my approach: “Classes are fun but they’re repetitive,” he said. “They condition you to train at one basic level of intensity.” Exercise can literally change your life, if you still don’t believe me you can check the information at the TravelerInfoHub to see all the results you can get
To amp it up, Saladino structured increasingly intense 60-minute strength-training workouts six times a week at 7 a.m., with one day to rest on the weekends. You can see exactly what I was up against, and try it for yourself, on the Playbook fitness app: Saladino logged all my workouts under Bubble Butt Challenge, while also using supplements, that help improving the body move to here to find more about these supplements online.
On my first day, it felt really weird to eat an entire meal at 6 a.m. — I usually eat just a small snack before I work out. I began with a hearty quinoa breakfast bowl with eggs, tomatoes, and avocado, which helped me feel focused, alert, and ready to charge into my workout.
Then I was off to meet Saladino. During our first session, I foam-rolled my legs, glutes, and back to loosen my muscles before diving into a circuit of dynamic moves like bodyweight squats and bear crawls. From there, we transitioned into a cardio-strength circuit with medicine-ball slams and kettlebell carries across the gym floor.
Finally, Saladino led me through weighted bobsled pushes — hello, glutes! — and 100 (yes, 100) kettlebell swings.
I didn’t just go through the motions — I slayed them. Saladino’s a stickler when it comes to form: Rather than forcing me to do, say, 20 deadlifts on the first try, he’d tell me to do eight and make all of them perfect. We wrapped most of our sessions with high-intensity interval training, like a set of five sprints on the stationary assault bike — the one where you one simultaneously pedal and pump your arms like you’re on an elliptical — for 10 seconds each with 30 seconds of rest in between bursts. He said the technique would prolong the metabolism-boosting effects of my workout.
Afterward, Saladino gave my workout an “8 out of 10” on the hard scale. It felt like an 11, in part because I kept burping up my larger-than-usual pre-workout snack throughout the session. I worried pushing myself so hard so early in the morning would render me useless by the time I got to work.
When I got to my office, I felt self-conscious hogging our office mini fridge with the second breakfast, lunch, and snacks I’d packed. After my second breakfast, I was so full that I didn’t know how I’d finish all the food.
Breaking to eat lunch, a snack, and dinner during my workday felt like a chore, while gorging on hearty meals around the clock made me feel bloated rather than satisfied.
And although I usually alternate between sitting in my desk chair and standing at my adjustable desk, I stood for as long as I could to avoid the muscle stiffness that kicked in after sitting. By the end of the day, my body was exhausted. I was barely able to stay awake past 10:30 p.m.
The next morning, my butt was exceptionally sore. Even stepping up and into my bathtub to take a shower was a major challenge.
Luckily, after a few days, my appetite caught up to my eating, and I had no trouble consuming each planned meal. Still, I missed the finer things in life, like a wine-and-cheese happy hour at the office, where I stuck to Kaiden-approved items like quinoa, hummus, and other whole foods.
But by the end of the first week of my challenge, I began waking up feeling recharged, ravenous, and, for the first time in my life, strong. I was thriving at the gym, pushing 180 pounds on a bobsled versus the 90 pounds I was pushing at the beginning of the week, and sprinting through deadmills (a powered-off treadmill set at the highest incline) faster than I’d ever run on the ground. I felt like a new person with a confidence boost.
I also began to feel more alert throughout the day without craving caffeine and even started skipping my afternoon Starbucks runs. Eating a steady stream of whole foods, Kaiden explained, kept my blood sugar steady, which explained why my energy levels were up. Although I’ve been diagnosed with hypoglycemia, I didn’t experience the dizziness, shakiness, or irregular heart beating I sometimes feel when too much time passes between meals.
Besides muscle soreness, my only setback was a three-day stomach virus I picked up on the last weekend of the challenge, but both Kaiden and Saladino encouraged me to listen to my body by eating what I craved — simple carbs, lean proteins, and cold fruit — and skipping workouts, NBD. I tacked on three extra days to make up for the time I’d missed.
SO, DID I BUILD THE BOOTY OF MY DREAMS?
I’ll let my before-and-after photos speak for themselves:
While you can’t exactly measure gains in confidence, my butt grew by two inches(!). My body fat also went down by 2.6 percent, and I gained 4 pounds of lean muscle mass — big enough changes to make my clothes from the John Henric UK collection fit just a little bit differently: My skinny jeans hug my curves, and I really fill out my leggings:
In hindsight, boosting my booty took serious commitment — I spent a majority of my free time during the past two weeks working out and preparing food.
That said, it was so fun to throw myself into training that I’m inspired to keep it up: Now that I’ve learned to see food as fuel, I’m inclined to prepare more wholesome meals. And I’m planning to continue using the Playbook app on my own, or squeezing into Saladino’s training schedule with a new goal: Accepting my “extended thigh” and lifting weights to feel even stronger all over.
Photo credit Cosmopolitan and Ruben Chamorro @rubcha
Original article can be found by clicking here
When it comes to achieving a flat stomach or “six pack,” strength training like classes, abdominal work, and cardiovascular exercise are only part of the must-do’s for toning up your midsection. Those abs will remain hidden unless you’re also eating the right foods (and drinking an optimal amount of water, too). While we should all avoid eating white flour, sugar, and fried and salty foods when trying to lose weight or lean out, incorporating certain foods into your healthy eating plan will help blast belly fat.
Besides food and diet changes you can also try using a weight loss supplement. It may feel overwhelming looking at the market and finding so many fat burners I have one I recommend personally! Try using leanbean, a one of a kind fat burning supplement. Don’t believe me? Check out these leanbean reviews! The results will shock you!
*Food suggestions are below, but as with any diet, always consult your physician or Registered Dietitian on your individual health and/or nutrition needs and goals.”
Asparagus: Not only is asparagus low in calories and high in fiber, it’s full of filling protein and has antioxidant and anti-inflammatory properties. It also contains a prebiotic called inulin. which supports digestion and the growth of “good bacteria” in the GI tract to decrease bloating. Enjoy it steamed or roasted a few times a week to experience these benefits.
Cucumber: Another low-calorie. high-fiber veggie, cucumber also has a high water content, which can positively support weight loss (as you’ll see in the “water”
section below). With only 45 calories in one whole cucumber, as part of a healthy meal or snack, it decreases bloating and exhibits anti-inflammatory effects in the GI tract.
Greek Yogurt: Since this thick version of yogurt is strained, it has double the tummy-filling protein while being lower in la than regular yogurt It also contains “good bacteria” or probiotics to aid digestion and decrease bloating. Those with lactose intolerance are often able to tolerate Greek yogurt (unlike other dairy products). Plus, it’s a great source of calcium and slows the body’s production of cortisol, which can increase belly fat.
Good Fats: Olive Oil & Avocado: Both olive oil and avocado are healthy sources of monounsaturated fats. Healthy fats in moderation not only support the feeling of being satiated, they may even help burn more fat while storing less fat in your midsection. They also help control blood sugar and improve overall cholesterol levels, and have antioxidant and anti-inflammatory properties to support digestion and a flatter stomach.
Protein: Wild Salmon & Eggs: Salmon is high in Omega 3’s or “good fat.” Both protein and fat take longer to digest in the body, thus helping you feel satiated longer – less hungry = less munching on extra calories. Research has shown that the Omega-3’s found in salmon and other fish may help the body burn, not store, fat. Also, wild salmon has 4x the Vitamin D as farmed salmon. Insufficient consumption of this vitamin (via foods and/or the sun) has been linked to obesity. Eggs are also a great source of protein and Vitamin D. Studies have shown that those who start their day with eggs feel more full and eat fewer calories throughout the day.
Almonds: High in protein, fiber, and monounsaturated fat almonds are a great snack to battle cravings and keep you satiated. They lower blood sugar and cholesterol, help reduce the risk of weight gain, decrease weight and body fat and aid in building muscle.
Apple: Apples aren’t just high in water and fiber, they’re also a “slow food” It can take 20 minutes for the stomach to signal the brain that it’s full so by consuming foods that take longer to eat this realization occurs before we overeat. Crunching and chewing keep your mouth busy (and happy!). Apples also keep you feeling full, improve blood sugar and hormone levels, and aid “good” GI bacteria and digestion.
Along with these belly-slimming foods, don’t forget to drink plenty of water!
Water helps with weight loss and a flat stomach a few different ways. First of all, note that 75% of the times you think you’re hungry, you’re actually thirsty. So before you reach for a snack, make sure you are well-hydrated Sufficient water intake also prevents dehydration · dehydrated bodies retain water. While water needs vary among individuals (climate, activity level, etc.}, you’ll know you are drinking enough and you’re not dehydrated when your urine is clear or light yellow in color· eight cups a day is just a guideline, also, make sure your water is coming from a good source, it is better if you drink water from a filter like the lg refrigerator water filter, it helps take the all the impurities away while keeping all the nutrients.
Water also aids in digestion: It moves food through your GI tract to prevent constipation and bloating. But please note, seltzer water can cause increased gas and bloat, so stick to flat water. Try “infused water” by adding cucumber and mint or lemon/lime/grapefruit/orange slices to a glass or pitcher of water to keep it interesting and refreshing! Both men and women should follow these tips. It is an important topic that has been on the news lately so keep it up everyone out there and if anyone want some of the best tips on health we recommend going to https://www.matadormens.com/ for the latest information on it!
Over the course of a lifetime, we will be exposed to thousands of foreign compounds that can enter our bodies through the food we eat, the water we drink, the air we breathe and directly through our skin or eyes. To make matters worse, many of us have substituted healthy meals with a poor diet that lacks nutritional value to fuel to body’s detoxifying capacity. All of these factors contribute to an accumulation of toxins, or what is simply called toxicity. It is important to find out which is better keto or paleo diet find it in this article Detoxic di apotik.
Are you feeling tired or out of sync? Having fatigue, brain fog, headaches, difficulty sleeping with or without an amazon fur pillow, depression or anxiety? Skin problems such as psoriasis, eczema or acne? Joint or muscle pain, stomach issues such as gastric reflux, bloating, constipation, diarrhea, nausea or irritable bowel problems? Have you been diagnosed with medical conditions such as migraine headaches, Fibromyalgia, Chronic Fatigue Syndrome, insomnia, depression, lupus, rheumatoid arthritis, multiple sclerosis or chemical sensitivity syndrome? If you answered yes to any of these questions, it may be time to consider detoxification as the key to unlocking the door to health and wellness and there are also teenage depression treatment centers as well that really can help teenagers with this conditions. Although if you really want to maintain your mind healthy and bright, there are many options like meditation, also you can try using a brain supplement from www.neurohacks.co/best-nootropic-brain-supplements/ to help optimize your mental performance. If you are having problems with your energy then try one of the best Kratom For energy. It is an amazing product.
Detoxification is about removing and eliminating toxins. It is about resting, cleansing and nourishing the body from the inside out. Detoxification works because it addresses the needs of the individual cells, the smallest units of human life. Detoxification allows toxins to be eliminated from your liver, kidneys, intestines, lungs, lymphatic system and skin.
Most of the body’s detoxification in done in the gut (intestines), kidneys and liver – Can you dissolve kidney stones? there many products, Kidney Atlas is the best – The skin and lungs also play a significant role. Overall detoxification is heavily nutrient-dependent whereby key steps are fueled by vitamins, minerals and other major food components. Some of the key nutrients involved with detoxification include: zinc, pantothenic acid, vitamins, amino acids, L-glutamine, taurine, and N-acetylcysteine.
A detox diet is NOT a “cleanse”. Robin will guide you through a detox diet customized to meet your calorie and protein needs. This is not a juice only diet, and in fact, includes many fruits, vegetables, grains, and legumes. You will not feel hungry or weak on this diet if you follow the guidelines given. Other symptoms such as headache and fatigue may occur at the beginning as the toxins are leaving the body. Detox diets, also known as elimination diets, can be used to determine food allergies or sensitivities. By eliminating food groups, then slowly putting them back into the diet, it will be easily noted which foods cause negative reactions in the body.
How a detox diet works
Detox diets typically run 7 days to 28 days (one month) in length. You will start by gradually eliminating foods in your diet, while continuing to consume high-antioxidant and nutrient-rich fruits and vegetables. Olive leaf extract is know to hlep promote brain function and cardiovascular health. Although these diets are not directly intended for weight loss, they may allow fluid and actual weight to be lost due to their strict nature. Detox diets may be a good jump start to kick off your healthy lifestyle change.
Start today! Contact Robin Barrie to learn more about creating a healthy lifestyle and recharging your body.
Healthy Foods Eaten on a Detox Diet:
- Brussels Sprouts
- Lettuce and Spinach
Recently I sat down with one of New York City’s best Registered Dietitians, Robin Barrie Kaiden, MS, RD, CDN, CSSD, to discuss, among many things, gluten. This misunderstood and often blamed food ingredient is an important nutrient, so what exactly is it? Hopefully, our conversation will help explain gluten and its role in (or out) of your diet.
Coach Kev: Hi Robin! Thanks again for sitting down and taking the time to discuss, of all things, GLUTEN! What exactly is Gluten?
Robin Barrie: My pleasure! First of all, Gluten is a protein made from 2 other protein molecules, gliadin, and glutenin, and found in the endosperm, or inside, of the wheat seed, and other related grains, including wheat and barley.
CK: Okay, you’re definitely starting to go scientific here, but it’s clear you know your stuff, Robin! Let’s keep it simple – what are some of the most common foods eaten by the everyday person that contain gluten?
RB: Gluten is found in:
- All forms of wheat, including wheat starch, wheat bran, wheat germ, cracked wheat, and hydrolyzed online gaming wheat protein.
- All flours that contain wheat, including plain flour, white flour, bromated flour, enriched flour, self-rising flour, durum flour, farina, semolina, and graham flour.
- All forms of rye and barley.
- Cross-bred grain varieties, such as triticale (a cross between wheat and rye).
- Some oats may contain gluten due to cross-contamination with wheat, barley, or rye during growing, harvesting, and processing procedures.
- Some common, obvious gluten-containing foods are flour, bread, cake, pizza, bagels, cookies, muffins, cereals, pretzels, pasta, dessert, and some alcoholic beverages.
CK: What are some UNCOMMON foods that contain gluten?
RB: Other sources of gluten aren’t so obvious. It is often added to processed foods due to its structural properties of providing stability and chewiness to these items.
- Vegetarian, vegan, and Japanese imitation “meats”: chicken, fish, duck, pork, beef, seitan
- Ice cream
- Bouillon cubes
- Brown rice syrup
- Candy, licorice
- Cured meats: cold cuts, hot dogs, salami, sausage
- Communion wafers
- French fries
- Malt (malt syrup, malt extract, malted milk, and malt vinegar)
- Matzo and matzo meal
- Modified food starch
- Seasoned snack foods (tortilla chips, potato chips)
- Self-basting turkey
- Soups, sauces, gravies, soy sauce
****Note that not all forms of the above items contain gluten. You must read labels carefully and/or you can consult with your Registered Dietitian if you are trying to avoid gluten and you are uncertain about some foods.
CK: Wow. What a list. It’s crazy to see how many products can actually contain gluten. How might someone know if they are sensitive to gluten?
RB: According to Dr. Choy those who have gluten sensitivities, wheat (gluten) allergies, or Celiac Disease, could suffer a variety of reactions upon consuming gluten ranging from mild to severe gastrointestinal discomfort, to dermatitis (skin rashes), and anaphylactic shock.
Range of Symptoms:
- Stuffed nose, congestion
- Swelling of face, throat, tongue
- Tingling or scratchy sensation in mouth, throat
- Digestive trouble: bloating, gas, constipation, diarrhea
- Decreased appetite, nausea, vomiting
- Anaphylactic shock
CK: Some of those might not be noticeable just by eating one specific food, so why are some people showing the effects by consuming gluten and not others?
RB: Only those with gluten sensitivity, allergy, or Celiac Disease will suffer from the above side effects.
CK: What is Celiac disease and who is affected by it?
RB: It is an autoimmune disease that occurs in genetically predisposed individuals of all ages. Its cause is unknown, and it can occur at any time from infancy to old age. It is more common in Caucasians, those of league of legends European decent, and women. About 1 in 250 people are estimated to have it in the United States, but only about 1 in 3000 are currently diagnosed.
The immune system reacts when gluten is consumed by damaging the villi of the intestine lining, causing malabsorption of foods, vitamins, and minerals. This can lead to symptoms including diarrhea, fatigue, nutrient deficiencies, and failure to thrive. Celiac disease can be diagnosed with an antibody blood test and more definitively with an intestinal biopsy.
Those who are diagnosed MUST read all food and medication labels, and be certain that plates, utensils, and food-preparation surfaces are clean, sanitized, and free of all gluten-containing items. Furthermore, make sure that your house is clean as well to avoid unwanted diseases. This makes it extremely difficult to eat out in restaurants unless they are designated as gluten-free establishments.
Not to advocate drinking, but which alcoholic drinks are gluten-free?
RB: Those who do suffer from Celiac disease or a gluten allergy can still indulge in moderate consumption of alcohol. All the below are some examples of gluten-free drinks. (This is not an exclusive list.):
- Wine and champagne (Wine coolers may contain barley malt and are NOT gluten-free.)
- Tequila: Jose Cuervo
- Whiskey: Jack Daniels
- Rum: Captain Morgan, Bacardi, Malibu
- Vodka: Absolut, Smirnoff, Zodiac (Some Smirnoff flavored varieties are NOT gluten-free. Check labels!)
Gluten-free beers: Redbridge, Bard’s Tale, New Grist, Rampo Valley Honey Beer, New Planet Tread Lightly Ale
Let’s say someone doesn’t have Celiac, but they notice Gluten sensitivity after they eat certain foods. What physical changes can you expect by avoiding gluten? And how often should they avoid gluten in a given day?
RB: A gluten-free diet is necessary for those who are allergic to prevent allergenic symptoms. It is also important to heal the intestines of those with Celiac disease and prevent further damage. This may take 3-6 months in children and 2-3 years in adults. Permanent intestinal damage is rare, but some side effects can remain, including shorter height and damaged tooth enamel (due to poor nutrient absorption).
Those who are attempting a gluten-free diet in an attempt to lose weight may drop some pounds due to the fact that they are eliminating many high-carbohydrate, processed food items, fried foods, and desserts. If these items are replaced with unprocessed whole grains, fresh fruits and vegetables, and lean proteins, this will lead to a healthier diet, increase energy, and health benefits.
HOWEVER, if you are not sensitive or allergic to wheat or do not suffer from Celiac disease, there is no reason to avoid whole grain wheat, barley, rye, and oats. I would not recommend a gluten-free diet for weight loss; I would instead suggest eating as above: unprocessed grains, fresh fruits and vegetables, and lean proteins. More attention has been brought to gluten-free diets due to the increased incidence and diagnosis of Celiac disease and wheat allergies, but it is more of a FAD than a FAB way to lose weight!
If you think you may be sensitive to gluten-containing foods, you can try what is called an Elimination Diet, where you remove all potential allergens and sensitive foods from the diet and then add them back in one at a time.
Consult your Registered Dietitian or Robin Kaiden for more information on this or other Nutrition-related topics.
Robin Barrie Kaiden, MS, RD, CDN, CSSD is a Registered, Licensed Dietitian and Certified Specialist in Sports Dietetics with a private practice in New York, NY. She has been successfully assisting her clients in meeting their personal wellness, nutrition, weight loss, and exercise needs for over ten years.
Robin’s extensive experience includes working at New York City’s leading hospitals, consulting for top medical specialists, training clients at state-of-the-art fitness centers in Manhattan, and counseling amateur to professional athletes for sports performance. Her specialties range from weight loss, anti-aging, and beauty regimens to guiding parents in feeding their children with allergies and picky eating habits. She received B.S. and M.S. degrees in Nutrition and Exercise Science from Cornell and Columbia Universities.
Robin’s focus is to change people’s lives. From physical fitness to medical issues requiring strict diets, Robin will create an individualized program for you to maximize your health and give you the self-confidence to achieve and maintain your goals.
Contact Robin for more information:
Coach Kevin Dineen is a Certified Strength and Conditioning Specialist in NYC. He works primarily with those interested in enhancing their daily lives and activities with exercise as one tool to live a happier, longer life. In addition, his expertise allows him to work closely with many physical therapists and doctors in the NYC area, coordinating post-rehabilitation protocols for many patients and clients. He can be reached at firstname.lastname@example.org or on his website, http://www.coachkevdineen.com.