I need help getting rid of extra fat on my hips. I am losing weight everywhere else except here it seems. What should I do?
Ultimately, our genetics decide where our fat is distributed. Wouldn’t it be nice if we could just tell our fat where to go? We all have stubborn areas. Sometimes it just takes a little longer to shed fat from these areas. Be patient. I will take myself for example. The first place that I lean out is my midsection. The last to lean out is my booty. It is very common for females to hold fat around the hips, especially for those with “pear” shaped body types. You hips may become leaner with time and overall fat loss. There are, however, a few things you can do to help. Try incorporating the hip adductors into your cardio and training regimen. These muscle groups can often times get neglected. While this may not shed all the fat where you want it, it will make your hips more toned and shapely.
Can you offer some tips for a weekly cheat meal? What are some guidelines to follow when planning a treat? Are there better cheat meals you should choose over others?
Always make your cheat meal the LAST meal of the day. Why? Because sometimes our cheat meal becomes our cheat day. I would also suggest drinking a few glasses of water before your cheat meal to prevent overeating. When choosing a cheat meal, make sure that it is something that still offers nutritional benefits. For example, having a box of cookies or a quart of icecream probably isn’t the best idea. It is easy to go overboard with your cheat so be careful. You wouldn’t want your whole week’s worth of diet and exercise go to waste because you binged. Some of these restaurants serve giant portion sizes. If you’re full, stop eating. Don’t force feed yourself just because you feel like you can because it’s your cheat meal. Always remember portion control. You may want to consider something that you haven’t been eating in your diet to shock your body. For example, if you’ve been on a low carb diet, maybe try treating yourself to a high carb meal such as pasta, pizza, ect. An example of one of my favorite cheat meals is a whole wheat steak wrap with sweet potato fries.
Best exercises for the glute/ham tie in?
In my opinion, the best exercises for the glute and hamstring tie in is hamstring glute bridges and straight leg dead lifts. Make sure to always push through the heels and squeeze your muscles. On the straight leg dead lifts make sure to keep a soft knee to avoid injury. Feel the burn!
Glute Hamstring bridges-
3 x 15s reps with a heavy-weighted barbell
Straight leg dead lifts-
3 x 12 reps with a 100 pound barbell (weight will vary depending on strength)
If there was a day where you were really busy but only had 20 minutes or so to fit a workout in, what would you do?
I would try to incorporate plyometrics with some HIIT cardio. For example:
STRETCH FIRST! (very important)
2 minute jog warm up
-15 squat thrusts
-Stationary bike “sprint” for 2 minutes
-15 squat thrusts
Repeat till you hit 10 minutes, 5 minute cool down
Do you think that everyone should take few weeks off from training a couple of times a year and eat more? If so, what are the benefits?
YES! Absolutely. This is exactly what I do a few times each year after a string of a couple shows in a row. I usually take off about one or two weeks. I train very hard and it can be very exhausting. I think breaks are not only beneficial for the body to recover and heal, but it is mentally refreshing as well. When I do go back to the gym, I am more motivated than ever to start lifting! I like to slowly transition into “off season” be gradually adding in calories. I will add an extra serving of carbohydrates each day for the first week. Next week I might add an extra serving of fats in addition to the extra carbs, and so on.
For more great tips and advice about training and nutrition visit: www.AshelyKfit.com