Category Archives for "Fitness&Nutrition"

Nov 28

How You Can Use Fitness And Nutrition To Get A Bigger Butt

By Brian Davis | Fitness&Nutrition

In the past, a large butt was something that many women wanted to avoid. In recent years, however, that has started to change. Now, a larger bottom is a trait that many women want to have. Some women have even used surgical procedures to get the kind of butt that they desire, but now days there are plenty of pieces of great fitness equipment that can help you easily achieve these goals with just a little hard work.

My favorite company for making this dream a reality is Bowflex. They are by far the industry leader when it comes to affordable fitness equipment and I can tell you personally that they offer some pretty amazing stuff. If you’re looking for a cardio workout, along with great glute building workouts then check out the bowflex machines including the Max Trainer or their TreadClimber. Both machines offer great backside benefits, but they’ll also give you a cardio workout that is essential to building lean muscle.


If you want a large behind, you should know that you don’t need to go under the knife. Instead, you can work to get a bigger and more shapely butt with fitness and nutrition. Here are a few more tips that you should consider when looking to add backside mass.

Here’s what you need to do if you want to get a bigger butt:

Eat More Protein

If you want to bulk up your butt, you are going to need to consume more protein. Protein is essential when it comes to building muscle.

Try to find healthy sources of lean protein; they’ll help you to sculpt your butt the way that you want to. Try to eat about 250 grams of protein each day; this will allow you to achieve your goals.

Start A Workout Plan

Exercise is essential when it comes to improving the look of your butt. There are two different types of exercise you will want to focus on: cardio exercise and strength training.

Cardio exercise will help you to burn fat. When you do a lot of cardio, you can slim down the rest of your body, which will allow your bottom to stand out. In addition, cardio exercises will help to ensure that your new butt has a more attractive appearance. No one wants a butt full of cellulite!

Strength training will help you to add muscle to your behind. This is what will help you make your butt larger than it was in the past.

Squats Are Your Best Friend

If a large butt is your goal, you’re going to have to get used to doing squats. This simple exercise is the number-one way to build the size of a butt.

Ideally, you should be doing squats at least 4 days a week. You should try to be exercising 6 days a week. Give yourself one day off of exercise a week; this will help your muscles to rest and recover.

Be Prepared For Bigger Thighs

You can’t grow your bottom and your bottom alone. If you are going to work to bulk up your butt, you should know that you are also going to be bulking up your thighs.

With that said, you shouldn’t be overly concerned about the way your thighs are going to look. If you are also focusing on cardio, your thighs will look very toned. You will look absolutely amazing in shorts or a swimsuit.

Getting a bigger butt takes a lot of work, but that doesn’t mean that you can’t do it. You don’t need surgery to get an enhanced bottom; this is something that you can achieve on your own. If you’re willing to work hard, you’ll get the kind of butt that you want.




Pros and Cons of Running on a Treadmill

Sep 10

Bride’s and Groom’s Guide for Wedding Day Fitness

By Brian Davis | Fitness&Nutrition

Everyone wants to look their best on their wedding day, but who has time for trips to the gym? Finally, there is an easy-to-follow, no hassle, fitness plan for brides and grooms to ensure they look their best on their wedding days — and it takes just a few minutes, a few days a week.

Perform these four exercises, three non-consecutive days per week one after the other, resting after the last exercise for 90-seconds before attempting your second and then third sets. If you do this consistently up to your wedding day, you will look and feel your very best!


1.Work from your inside out

Perform exercises requiring your transverse abdominus (your deepest abdominal muscle) like the abdominal prone hold (1 of over 45 exercises coached on Number One Me) – supporting yourself over the floor from your forearms and toes. Try to hold for 60-seconds, twice, three times per week. Working your interior girdle like this will begin to tighten you up all-over!

312Goal: Increase inner core strength (transverse abdominus), pelvic stability, low back strength; mental toughness


Lying face down on ground (prone), support your entire body in this ‘prone’ position hovering your body over the floor supported only from your forearms and toes; DO NOT ALLOW YOUR LOW BACK TO DIP; focus on drawing your belly button in towards your spine; hold this position for up to 60 seconds.

new-lunges-022.Get your legs and butt buffed with lunges

There is no piece of equipment that will tone and shape that lower body like this granddaddy callisthenic.

Goal:   Strengthen the low-body (hips, quadriceps, hamstrings, calves, ankles); to improve balance


Standing with feet parallel and with both arms relaxed at sides; looking up to where the wall meets the ceiling. Inhale while stepping the right foot forward approximately 3 feet making sure the right heel touches the floor first. Your right thigh should be parallel to the floor. Do not allow the left knee to rest on the floor your right knee to extend over your toes. Exhale while pushing the right foot from the floor, bringing both arms overhead and returning to your starting position. Repeat to left leg.  Repeat for 15 repetitions (1 repetition for each side = 1 full repetition).

3.Shape your arms, shoulders and chest with push-ups

If you need to start from your knees and work to your toes. Push-ups will not only develop your triceps and make those shoulders look great in your strapless; you’ll also effectively work that transverse abdominus again!

Goal:   Strengthen the chest (pectorals), shoulders (deltoids), upper arm (triceps); increase pelvic stability (transverse abdominus)



From the prone (face down) position on the floor; maintain a neutral spine with your head up supporting your body from your hands with extended arms under chest and on feet (toes) (Plank position). Inhale while lowering the body until upper arms are parallel to floor and then exhale while returning to start (maintaining slight flex in both elbows). Continue for 15-repetitions. has been into a wedding-fitness business for over 10 years and we can proudly say that all our customers were more than satisfied, praising us and proving our professionalism with nothing but a great results.  We prepare you for your best day of your life!

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