I know many of you have heard me say this but it’s true. Forget about your scale weight and concentrate on losing inches and gaining muscle. Muscle fuels metabolism and helps turn you into a fat burning machine. If your unhappy with a part of your body instead of focusing on a number on a scale, focus on increasing muscle at or around that area. For instance, many of you are unhappy with their chicken wings that jiggle. The only thing that’s going to fix the jiggle is building muscle in the triceps and biceps. Some folks are unhappy with their derriere. Stop worrying about the size and concentrate on the lift. If things are headed north you’re in good shape, just avoid the saggy south. Finally, many of you want to eliminate your gut, this must be attacked from all three sides. With that said let’s give you some additional work to hit those trouble areas.
Getting Rid of the Arm Jiggle
Toning arms and getting rid of the jiggles is probably one of the easiest things to do if your disciplined enough to be consistent with the training. Add this to your training 2-3 days per week.
Exercise Weight Sets Reps
Close Grip Bench Press Mod 3-4 20
Row Feet Close to Wall 3-4 10-15
Triceps Extensions Heavy/Mod 5-6 10-20
Dumbbell Biceps Curls Heavy/Mod 5-6 10-20
Getting Rid of the Other Jiggle
Keeping things firm on the backend requires the same discipline just different exercises. Many of these we already do at Boot Camp but you may need to add an exercise, a few more sets or reps to your training 2-3 days per week.
*If you don’t want your legs to grow but want the backside firm use less or no weight and more reps.
Exercise Weight Sets Reps
Squats Heavy/Mod 4-6 10-20
Lunges Mod/Body 4-6 10-15
Band Walks Heavy 4-6 10-15
Bulgarian Squats Mod/BodyWt 3-4 10-15
Pelvic/Hip Bridge Mod/Body Wt 4-6 15-20
Removing the Keg to See the 6 Pack
The gut is a different animal. You can do the perfect ab routine and your abs are going to look tight, but you won’t see them if they are covered with a layer or two of fat. Great looking abs require a low carb/high fat diet, total body strength training and 10-20 minutes of high intensity cardio 3-5 days per week. Improving your abs require the whole diet/fitness approach.
Exercise Weight Sets Reps
Low Carb/High Fat Diet Less than 50g Carbs 3 meals Everyday
Bench Press/Push-ups Mod/Heavy 4-6 8-12
Shoulder Press Mod/Heavy 4-6 8-12
Row Mod/Heavy 4-6 8-12
Lat Pull/Pull-ups Mod/Heavy 4-6 8-12
Squats Mod/Heavy 4-6 10-20
Lunges Mod/Heavy 4-6 10-20
Starfish Crunch 4-6 20-30
Circle Crunch 4-6 10-15 each direction
Knee to Elbow Plank 4-6 10-20
Run/Walk fast for 20-30 sec then run/walk slow for 1 minute. Repeat this for 15-20 minutes 3-5 days per week.
The Little Things
Much of this will look the same as boot camp but a little extra work in trouble area’s will help you reach your goals. Whether it’s a little extra arm work, a few extra lunges or squats, some additional road/track work or really counting and lowering those carbs, it’s all about doing the little things every day that makes the difference over time.
