Dead lifts are great exercises for your glutes. But when doing a deadlift, be sure to emphasize form over weight. Make sure to keep your spine in a neutral position and aligned with your head and shoulders, engage your core throughout the deadlift, and rest your weight on your heels. [1] X Expert Source Melody Sayers, MS, RD, NASM-CPTRegistered Dietician & Personal Trainer Expert Interview. 6 May 2020. Add squats into your routine. This exercise primarily targets your thighs and butt but also works your hamstrings and lower back. Make sure to warm up beforehand. Lunges are another fantastic exercise for your butt. [2] X Expert Source Melody Sayers, MS, RD, NASM-CPTRegistered Dietician & Personal Trainer Expert Interview. 6 May 2020. There are several different varieties (side, reverse, etc. ), so constantly change what variety you do.
Circuit training is about combinations. If you don’t have access to a number of weights or machines, jog with weights in intervals of a minute or two. Otherwise add weights into your cardio exercises. You’ll be killing two birds with one dumbbell.
1 pound is 3,500 calories. If losing 10 lbs is your first goal, cutting 500 calories a day will equal the loss of 1 lb per week, 10 weeks in total. But don’t forget: Exercise cuts out calories, too.
Avocados, olives, nuts, olive oil and salmon all have good unsaturated fats that will keep you satiated, which will keep you from overeating later. Whole-grain and whole-wheat breads, cereals and pasta, oatmeal, couscous, quinoa, and brown rice are good carbs that provide fiber, energy, and keep your insulin levels normal.
Eggs, turkey, chicken, fish, low-fat yogurts, milk, cheeses, and cottage cheese are all good options. If you opt for red meat, make sure it’s lean.
