By Craig Ballantyne, CSCS, MS
Author, Booty for Life

The Booty for Life better butt workout was getting a LOT of attention in the last 7 days, and I thank you all for your feedback on the program. This week, I have the second part of the program, and weeks 5-8 for you.

In my last 7 days, I’ve been to Atlanta and now I’m in Orlando, and I have an admission to make…I kind of screwed up my vegan diet experiment by eating pancakes, but I’m still sticking to the plan and it’s been quite easy to do.

After this weekend, I’ll be done traveling for a bit, and I’ll have more time to stay at home and work on some fat loss workouts for you.

Now let’s get you transforming through the holiday season…

Monday – Nov 16

Transformation Tip of the Week:
According to Men’s Health (Feb 2009, p 38), keeping a food log helped subjects lose 3.5 more pounds than subjects that didn’t keep the log.

So track your eating! And your workouts!

Workout A – Booty for Life – Weeks 5-8

1A) DB Bulgarian Split Squat (3×8) 2-1-1
1B) 1-Leg Stability Ball Leg Curl (3×8) 2-1-2
2A) Reverse Lunge (3×8) 2-0-1
2B) Plank with Arms on Ball (3×20 seconds)
3A) Reaching Lunge (3×10) 2-0-1
3B) Side Plank (3×30 seconds)

Interval Training
Stretch Tight Muscles

Tuesday
30 minutes of fun activity – just get moving!

You know, here’s a very sad fact…According to Fast Company magazine, “40% of USA dogs are overweight”!

Get your pups out for an extra walk!

Wednesday

Write your workouts down…keep track.

Workout B – Booty for Life

1A) Ecc Pull-up (3×5) 4-0-1
1B) Elevated Pushups (3xAs many as you can per side) 2-0-1
2A) Bench Press (3×8) 3-0-1
2B) Underhand Seated Row (3×8) 2-0-1
3A) Close-grip DB Press (3×8) 2-0-1
3B) Seated Row (3×12) 2-0-1

Interval Training
Stretch Tight Muscles

Thursday
30 minutes of fun activity and then make sure you join the Turbulence Training Facebook Fanpage.

Social support is important, and here’s a great quote:

“Always surround yourself with people who want to see you succeed.” – Gurbaksh Chahal

And the TT facebook fanpage gives you great support…just check out this email I received from a friend:

“Every time I’m feeling semi-lazy (like now) and have a few minutes to kill at work I slip to your facebook page and that’s enough to get me to the gym.”

TT motivates you to get to the gym!

Friday
Remember to always try and hit a personal best in each workout. This will keep you on track to transform your body.

Workout C – Booty for Life
1A) DB Sumo Squat (3×8) 2-0-1
1B) Inverted Row (3×8) 2-0-1
2A) 1-Arm DB Standing Shoulder Press (3×8) 2-0-1
2B) 1-Leg Hip Extension (3×10) 2-0-2
3A) DB Curl (3×6) 2-0-1
3B) DB Triceps Extension (3×8) 2-0-1

Interval Training
Stretch Tight Muscles

Sunday – Plan, Shop & Prepare
Do 30 minutes of activity and then plan, shop, & prepare.

One of the most common questions I get is about figuring out how many calories you need…and so I created this simple 3-step method to determining how many calories you need to lose fat.

1) Improve the quality of your current diet by eliminating added sugar and eating more whole, natural foods (fruits, vegetables, raw nuts).

Research shows that contrary to “popular gym rat” belief, that adding both fruit and nuts to your diet does not cause weight gain and in fact helps with weight LOSS.

2) Use fitday.com to determine how many calories you are eating each day on your improved diet.

3) If you are not losing weight, reduce your calorie intake by 300 calories per day. If you ARE losing weight, no need to change anything.

That’s it! So much better than counting calories for the rest of your life. Eating better food and cutting out sugar will help you lose weight fast.

Have a fat burning week,

Craig Ballantyne, CSCS, MS
Author, Booty For Life

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About the Author

Learn about the “Dark Side of Cardio” in the free report from Craig Ballantyne at Turbulence Training. Craig is a Certified Strength & Conditioning Specialist and writes for Men’s Health, Men’s Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit Turbulence Training.