The Big Butt Question

As a trainer for the last 10 years, I’ve gotten professional athletes ready for the season, celebrities ready for the physical demands of an action movie and the average housewife back in her “skinny” jeans.

One of the continual questions I’ve heard over and over throughout the years is…

“How do I get a bigger butt?”

Men and women alike ask me this all the time.

And I’ve actually helped my clients get the bigger, rounder, tight, perky butt they’ve always wanted. Over and over.

In fact, over the years, I’ve honed my methods into a system that balances the proper number of movements, repetitions, weight and timing to get the most results in trying build and tone at the same time. I’ve named this system RapidTone^TM.

Through RapidTone^TM, I essentially minimized the effort and maximized the results to naturally get your butt bigger and tighter than any other program out there. All without the use of creams, pills or some new-fangled piece of gym equipment.


Get the Bigger, Tighter, Rounder Butt You’ve Always Wanted

I’ll admit it.

I’m not a big fan of eBook fitness programs. I’m not really a fan of DVD fitness programs either.

They’re usually aimed towards the simplest crowd with the lowest impact movements. Usually doing nothing but making your wallet lighter.

So when I had clients and friends telling me multiple times that I should “put this stuff in a book,” I laughed it off multiple times.

I didn’t want to be putting out another piece of crap program that no one uses after they buy.

Then I started looking at what was out there online… Countless forum posts, YouTube videos, fluffy magazine articles, etc. All giving poor information – and in many cases straight up harmful advice – on how to get a butt.

The frustration of seeing all this motivated me to actually sit down, write out my methodology and provide everything you need to get the butt you want. Honest and straight forward… NOT another fitness program you won’t use.

I made sure it included everything:

The 1 Secret to getting a bigger butt that trainers don’t tell you

The ONLY 4 movements you need to do to get a bigger butt (complete with instructions AND simple, short videos on how to do the movements properly)

60 Days of Programming – 4 days per week, 15 min or less sessions – detailed with exactly what to do each session

Motivation and tricks to start and follow through with the program

Most Importantly – EASY TO LEARN, UNDERSTAND, PERFORM AND STICK TO.

Risk Free Trial

I believe that what I’ve put together works so well, that I’ve provided a 60 day, no questions asked money back guarantee.

I’ve seen the program work so many times with my own clients and others who’ve tried it, that if you follow the program, I know you’ll have the same results and success as well.

However, if for ANY reason you aren’t satisfied within 60 days, I’ll refund all your money – 100%.

How can you go wrong with that kind of a guarantee?

But Steve, I’ve Never Worked Out A Day In My Life…

Ugh, working out… You more than likely thought it when you first came to this site.Now I realize that you may not be the type to workout. You may have never worked out in your life.But, as you’ll soon find out if you research, a workout program is the ONLY way to get a bigger butt naturally and inexpensively.

I’m not going to blow smoke and say this program doesn’t take some effort, it does. But through my RapidTone^TM system I’ve minimized this more than any other program out there. Home or the gym, you can do it most anywhere and in 15 minutes or less with limited equipment.I’ve developed the program to fit the biggest couch potatoes and the fittest athletes. I provide all the information on how to scale to fit your needs.

Can’t I Just Do Squats? That’s What Everyone Says…

Do you take makeup tips from your Dad?

Do you get advice on fashion from your grandmother?

That’s essentially what you’re doing when you take this advice from people who nothing about fitness or body shaping on the internet or general public. They’ve heard it over and over and they tend to believe it now as gospel.

Squats alone can help usually, but get nowhere close to making your butt BIG and take forever to make a dent in improving it. Go ahead and try it for a month, sure you’ll see some changes, but not what you expect. In fact depending on your bodsmaller!

BIGGER BETTER BUTT HIGHLIGHTS

The Bigger Better Butt program is proven and guaranteed to give you a measurably bigger, firmer, rounder butt if followed as the program describes or your money back – no questions asked.

• ✓The 1 Simple SECRET That Will Get You Better Results Faster
• ✓Only 15-20 minutes, 4 days a week for 60 days – Home or Gym
• ✓Only FOUR Movements To Learn
• ✓Gain as much as 2 1/2" to your Butt

60 Day Money Back Guarantee – No Questions Asked With…

• ✓No Long Workouts – Program workouts are are 20 minutes or less
• ✓No Silly Dance Routines
• ✓No Crazy, Hard to Follow Diets
• 

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Did you ever wonder about what Cristiano Ronaldo does to keep in shape? What kind of training exercises and drills does he take, in order to always be in top form? Below, you may find plenty of information regarding Ronaldo's workout, diet plans and gym exercises that you can replicate to get the same body as CR7.

Cristiano Ronaldo is known for being obsessed with his training routine. There's a particular quote from Sir Alex Ferguson, which illustrates this phenomenon perfectly: "There's no fluke about it. I see Ronaldo practising all the time in training." Besides the mental motivation needed, there's certainly another very important attribute that CR7 owns and that everyone need to keep in mind when attempting to get in shape: Discipline. Common or trivial quotes such as "No pain, no gain" are indeed true, but Cristiano Ronaldo and other top athletes are well aware of how important it is to set training routines and follow them without slacking.

How to get abs like Cristiano Ronaldo

Getting the famous six pack abs like Cristiano Ronaldo has, can be a hard challenge. One thing you must have in mind is that your abs definition will only show up after you achieve very low body fat levels. If you're still a bit fat, it doesn't matter if you do 1000 or 3000 abs per day, because your abs will always keep beneath some of your fat skin. That being said, the first advice is to work on getting your body fat levels at 10% or below that, and assure you burn your excessive fat faster than usual. To improve the core strenght, you should aim at exercises such as planks and renegade rows, as those will help more than regular crunches, in order to reduce abdominal fat. As a curiosity, in 2009, British media "Daily Star" released a piece reporting that Cristiano Ronaldo had a 3000 sit ups daily routine (3.000 abs per day), even quoting a close source to Ronaldo saying: "He can spend well over an hour every day toning his abs, sometimes while watching TV."

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Intestinal Perforation Rehab Program — Acute to Discharge, Then Back-To-Life

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Before I begin, I would like to offer special acknowledgment and recognition to two incredibly special health professionals:

Dr. Lynn Weston — Doc, you saved my life. Thank you.
Matt Riemann — Matt, you brought quality of life back to me, and opened my eyes to a whole to new take on human health — one through which I plan to continually inspire others. Thank you.

Ok, let’s get right to it…
Day of Surgery — hit the meds (repeatedly!)
Day 1 Post-Op: get up!
Day 2 Post-Op: Kill the meds
Day 3 Post-Op: Connect body and mind
Day 4 Post-Op: Aim for the finish line.
Obstacles: Infection (sepsis), Wound Infection (2nd surgery), Weight Loss, Dehydration, Mal-nutrition, Skin ulceration, Sleep Disturbance, Recurrence of morning abdominal pain following all surgery (to a lesser extent, but increasing)

Solutions for obstacles:
Infections (sepsis): antibiotics, interventional radiology for CT guided procedure to drain infection, injections to break down fibrin walls from loculation
Infection (wound): take 2 staples out, drain wound, wound culture, antibiotics, clean and pack wound 2x/day until healed
Weight loss: increase fat intake through shakes, add cheat days, eat additional carbs, increase frequency of meals
Dehydration: carry water everywhere with me and drink throughout night, as well
Mal-nutrition: conscious digestion + watching output on meal-to-meal basis and adjusting
Skin ulceration: increase frequency of bag change from 3-5 days to 3 days, perform daily skin checks as best as possible & thoroughly during bag changes. ER was unable to be of help, so best managed at home and with preparation from ostomy care nurse.
Sleep Disturbance: due to high output, unable to sleep more than 1-3 hours at a time before having to change the bag; no solution found. After ileostomy takedown, best solution was meditation.
Recurrence of Morning Abdominal Pain: although to a lesser extent, this led me to believe the original issue may resurface, after all. I was fortunate to meet an excellent medical professional from Australia — Matt Riemann — who suggested low stomach acid production (sub-clinical), causing an inability to break down proteins; he prescribed 6-8 weeks of no protein, and then gradual re-introduction. My bowel habits were resolved within 3-4 weeks.
Exercises:
In the hospital:

Ankle Pumps
Diaphragmatic Breathing
Sit to Stand
Single Leg Standing (in bathroom while brushing teeth, for example)
Walking — assisted with walker to IV pole to independent
After discharge (with biofeedback in front of mirror when possible, in order to re-learn how I was moving and build coordination as quickly as possible):

Walking
Climbing

After 8 weeks (paying special attention to ‘torque’ and making sure not to push too hard):

Golf (1/4 swing and 7 iron & up only, to begin)
Paddle boarding (avoiding full torque and building gradually)
Beach hikes/walks (creates an unstable surface that challenges balance)
Long walks carrying my son (any object would work, but to create resistance)
Stair-climbing in sets of up/down 10x
Playing with my son (this required me to get on my hands and knees, on/off the floor, etc.)
Full workout potential, but focusing more on ‘active living’ than pushing with a workout. Resistance training will be more fully transitioned in after 4-6 months, while MED training will be the main focus until then, allowing my body to heal as the single priority, rather than breakdown and build again.
Thoughts/Mind-Body Exercises:
In the hospital:

“Drink It Down” — this is a mantra I repeated to myself, almost in song-format, while making sure to smile. The goal was to create a happy digestive state, ultimately allowing my body to accept what might be perceived as a ‘foreign object,’ since it had undergone so much trauma.
“Relax” — again, a powerful mantra to direct my body and give it instructions on how to react.
“Everything is OK” — consciously, this was a scary time. Allowing my body and brain to understand everything will be OK was a necessary step to speed up rehabilitation, as often times we forget to communicate between our brains and bodies.
“One Step at a Time” — these powerful, simple words were used as guidance to divide a massive goal into smaller parts and feel victory along the way.
“Jordan, this is for YOU.” — these tear-jerking, chill-inducing words would prepare me for war when I needed to push the hardest.
After discharge:

Meditation
5-sense Affirmations
Mind Coaching
I had the pleasure of meeting Angie Johnsey, who has served as a wonderful resource for me in “mind training.” Angie is a special and extremely talented woman, who originally was trained as a nurse, now specializes in Reiki and other forms of healing, and has an uncanny ability to detect when the “mind is playing games on you and causing stress.”

Angie describes the mind as a character of its own, so any perspective you might be carrying that leads you to believe you are unloved, uncared for, insecure (financially or otherwise,) is only based upon a set of beliefs you’ve acquired over time. These beliefs help guide great decision making for you on a daily basis, but the mind’s statements and beliefs can also be misguiding.

As you might imagine, recovering from any surgery, dealing with large medical bills, and various family strains of being a new father at the same time can be stressful. But, each of these stressors is also a blessing; learning how to shift my perspective, use the way my body feels as an indicator of what my mind is telling me, and learning to ‘observe’ instead of ‘react’ has been paramount in the way I feel and my recovery.

Spirituality:
Gratitude
Prayer
Manual Therapy Techniques:
MLD
Myofascial Release
Cross-friction massage
*NOTE: I noticed there was a correlation between my myofascial restriction near my incision and a spinal rotation in my mid-back (T8-T10.) As I released the incisional area and reduced the scar tissue, my back felt better, as well. The rotations were resolved, after 5 years of being present, and getting much worse in the previous 18 months before this took place. Perhaps there was a link, and my body was trying to tell me something was wrong by placing emphasis on my mid-back. Since I was living in a new environment, and a new father, I had yet to seek hands-on treatment.
Ileostomy Care:
Change bag every 3 days (every day if there is ulcerated skin)
Take bag off while in shower on days the bag gets changed and massage area (myofascial release & MLD)
Press seal back on once per day
Manage hydration with tons of water + electrolytes (4-5L per day since high output)
Conscious digestion after meals to decrease output
Watch and learn from output from every meal and emotion
Get extra supplies
Watch for shrinking stoma
Shave every time bag is changed
Sleep face up, somewhat reclined as needed
If sleeping on the side, have bag supported by pillow for when it fills up
Food/Diet:
With Ileostomy:

Shake:
Coconut milk
Coconut water
Whey
MCT oil
2-3 frozen strawberries
Observation of Key Foods for Better Output:
Olive Oil
Avocado
Grassfed beef
Chicken
Potatoes
Yogurt (plain)
Veggies in small quantities:
Spinach
Peas (somewhat dangerous, must chew thoroughly)
Bell peppers
Mushrooms
Carrots – cooked
Sparing amounts of fruit, outside of banana.
*NOTE: In the end, reducing protein led to my digestive health improving the most. This would suggest that I may have benefited during the time I had the ileostomy, but that remains unclear to me. The reason-being, I had very little of my digestive tract available to absorb nutrients, and I was losing weight quickly. By increasing fat-intake, I was able to sustain my weight, and even gain about 10 pounds during this time. Thank you, Mike Geary, for these wonderful suggestions.
After Ileostomy Take-down (no longer had fiber restriction in place):

Reduce/Eliminate (as much as possible) protein for 8 weeks.
Transition protein back in slowly over 2-3 weeks.
Focus on ‘inclusion’-based diet, rather than ‘exclusion’ — most diets focus on what you’re not allowed to eat; instead, we might want to consider eating fewer foods, but foods that are safe and healthy for us. It stands to argue that we are only intended to eat a certain # of foods. As we look around at every other animal species on Earth, each one has a select, or “inclusion-based diet,” rather than exclusion. By focusing on whole foods that were natural to my ancestors in their living environments, I feel my best. Thank you, Matt Riemann, for you have given me my health back.
Sleep/Rest Schedule:
Minimum of eight hours per night, even if interrupted. Meditation also became a huge part of my life, and I meditate 2x/day, for 20 minutes each. My finding is that I feel as rested as an hour and a half nap, but even more tolerance for my day.


I hope this rehab program serves as more than a specific program for intestinal rehabilitation only. Should you ever go through a life-threatening surgery or health event, please consider using aspects of this as a template and going over it with your doctor to be sure it’s safe and effective for you.

Also, please consider the amount of motivation I put into finding answers, rebuilding myself, and finding a higher purpose to inspire me. Consider the number of people I involved for collective thought and prayer to help me recover from a very low spot. This world works in a funny way, and collective consciousness is part of it.

I believe you saved my life. Thank you. I appreciate you beyond words.

I am so grateful.

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Ab Definition Comes From The Back!

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Hello all,

Today, I’m just itching to get this off my chest. You see, most people are missing a HUGE component to their six pack abs programs. It’s training the back. You’ll see what I’m talking about when you read the article below…

Ab Definition Comes From the Back

By Kareem Samhouri, DPT

One thing that most people who train for improved abs do not realize is that they need to train their backs at the same time. Without having a proper balance between abdominal and low back strength, there is a change in posture, ultimately resulting in a decreased physique, decreased oxygenation to muscles, and decreased endurance. This means that you will spend more time in the gym, take less away from your workout, and feel more tired the next day. Sounds terrible, right?

One of the greatest secrets that I teach my clients is to strengthen their low back musculature in order to increase the efficacy of their abdominal workouts. Through proper low back strengthening, they are able to normalize their pelvic positions, thereby increasing the stretch on their skin in the abdomen. This increase in stretch, or better posed decrease in slack, results in showing the muscles that lie underneath. With the 3 step plan you see below, you may just find that you have had more abdominal definition than you knew:

Step 1: Learn how to perform stability exercises rather than crunches. Functionally, our abs work to stabilize our bodies while walking, standing from a chair, or sitting down. This is referred to as an ‘isometric’ contraction, meaning that the muscle is contracting, but no movement is taking place. Whenever your abs are working isometrically, it’s a good bet that your low back is helping stabilize from the other side. Think about it, if my abs are firing and my low back extensors are not, would I not bend forward?

Step 2: Spend double the time on your back than you do on your front. Take for granted the fact that most people work on the muscles they can see in the mirror when working out. If you simply try to counterbalance this for awhile, you will be blown away by the results. By working on muscles such as your lower trapezius, middle trapezius, rhomboids, posterior deltoids, gluteals, and multifidi, you will stand far ahead of your competition. Your body will assume a better posture, your circulation will improve, the oxygen delivery to your muscles will improve, and your metabolism will increase. All of these factors will drive your results through the roof when attempting to improve abdominal definition and strength. *Results may vary. Please read our full disclaimer here

Step 3: Change it up. Most people perform the same exercises every other time that they work out. Instead, try to vary joint angles and positions, muscles targeted, surfaces used, or anything else you can think of in order to ‘shock your system’ into thinking it’s never exercises before. Do you remember the first time you worked out? You were pretty sore, right? Me too. There is a reason for this: our bodies were producing a ton of lactic acid, which produced soreness, and resulted in a repair process that uses energy to get rid of the acid. This energy equals increased metabolism. If you increase metabolism, you’ll hit your goals before you know it! *Results may vary. Please read our full disclaimer here

If you’d like to see amazing results with your ab strengthening program in the gym, all you have to do is follow this three step plan. By targeting your muscles the way they are intended to be used, improving posture, and mixing things up, you will be blown away by the results. *Results may vary. Please read our full disclaimer here

Have a great day,

Kareem

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Today, we’re going to get into ‘Moderate Weight, High Rep, Explosive Sets’ to target your nervous system, build agility, and enhance strength. This is absolutely awesome when it comes to ‘shocking muscle into growth.’ Basically, I’m suggesting that this type of exercises requires so much focus that your body can’t help but learn to ‘auto-plan’ movements to keep up with the momentum of your exercise programs.

In DEFL 2.0, we talk about ‘Power vs Plyometrics’ in one of the fat loss webinars. Within the realm of power training, there are two main forms:

• High rep, low-moderate resistance (good for fat loss, strength plateau, wrestlers, and tennis)
• Low rep, high resistance (good for bulking, football linemen, pole vault) Basically, when you train with higher repetitions and less resistance, you are training for repeated power movements with sub-max force and extreme explosiveness. This is useful for targeting muscle fibers we often miss in fat loss programs, as well as targeting quicker signaling for nerve signal conduction to the muscle.

When you train low reps and high resistance with power movements, you are preparing your body for a single, explosive burst of power followed by long periods of rest. This is great for football linemen, as they have to use all of their force once, then rest a minute or five, then repeat. Whereas, a wrestler may have to repeatedly strike 100x within a wrestling match, and s/he’ll need to be able to reproduce a bunch of force several times with very little rest.

Now that you have a better understanding of high rep, low-moderate resistance training, let’s talk about how this will also build agility, or reaction time, ultimately leading to a more coordinated you.

Agility, by definition, is a very quick change in direction. The perfect sport example of this is tennis, as tennis players quickly run left or right, front or back, you get the idea…

This type of training is an important adjunct to your workout program in the long-term, but small amounts of agility can be gained right now. By training with the high rep, explosive set-up, your body is constantly reacting to a rapid change in direction and improving in this way.

Effectively, you’re feeding your nervous system, body, and brain exactly what it needs to continue to dominate it’s exercise program for life.

I’m happy for you. You’re coming so far.

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If you missed yesterday’s post on why your body is stopping you from building muscle and losing fat, you can see it by going right here.

Here are 4 awesome techniques that you can use, which we’ll continue to talk about over the next few days, in order to build muscle and increase your metabolism:

1. Partial range of motion training to work on strength of bones and connective tissue
2. High rep, moderate weight, explosive training for targeting the nervous system to increase efficiency and strength
3. Very high rep training to increase capillary density
4. Fascial stretching to expand the room the muscles have to grow

Partial ROM Training:

If you’ve been working out for awhile, you may have heard of this in sets like ‘Bicep 7’s’, amongst others, where you would do the first 1/3rd of a bicep curl 7 times, then the middle 1/3rd, then the top 1/3rd, finishing off with 7 full reps.

This is a killer way to stimulate more muscle growth in the biceps and build a stronger elbow joint, but why does it work and how can it be applied to other exercises?

Partial ROM Training promotes increase neurological input to the entirety of your muscle. In other words, by spending time emphasizing each place in the range of motion, you are delivering a greater signal input to your each section of your muscle. 

However, that’s only the beginning of what this does.

By learning how to properly recruit your muscle in each angle and position of the exercise, you are actually ‘training your muscles’ to respond to real life environments where they are needed, such as catching a falling object and having the strength to hold on. 

You are teaching your body to build ligamentous strength with Wolf’s Law.

Basically, Wolf’s Law suggests that your body will respond to any stress or demand repeatedly placed upon it. That’s why step aerobics works to build bone. 

Ligaments build strength by minor stretch being placed on them repeatedly.

Partial range of motion training tends to do this in specific ranges of motion for each related ligament. Capsules respond the same way. Your bones learn to accept stress or shock in various degrees over time and increase in density in the areas related to this exercise. This helps reduce incidence of fracture and build a solid base for future growth.

Applying this to every muscle group is easy, but seems complicated at first. Here’s one quick strategy you can do with any exercise you are currently performing to instantly start to reap this benefit:

1. Divide the exercise in 3 parts (beginning, middle, end)
2. Do 7 reps of the first 1/3rd, 7 reps of the middle 1/3rd, 7 reps of the last 1/3rd.
3. When you finish all 3 thirds, be sure to hit the full range of motion so that you get functional carryover to the exercise. This is key.

For example, with a squat, here’s what you’d do:

1. Squat down 1/3rd of the way, stand back up using your glutes. Repeat x 7 reps
2. Squat down from 1/3rd to 2/3rd in the squat, constantly keeping your quads, glutes, and hamstrings under tension while stabilizing through your cored. Repeat x 7 reps
3. Squat down from 2/3rd depth to a full 90 degree squat, emphasizing greater glute recruitment as you go through this part of the range of motion. Repeat x 7 reps
4. Perform 7 full squats, being sure to hit momentary muscular failure by the time you’re done. You should choose your weight appropriately to fatigue out on this rep.

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