5 Tips to Help You Look Obscenely Hot In A Swimsuit This Summer!

January 1, 2008

Who doesn’t want to look ridiculously smoking hot in a swimsuit? When someone in incredible shape puts on a swimsuit it is almost obscene, but in a good way! I’m sorry, but when I see a beautiful woman with a rockin’ body in a skimpy swimsuit, my levels of testosterone rise and I think how nice she would look without that swimsuit on! I want to help you create a ridiculously sexy body that makes the hormone levels rise of everyone around you as soon as you hit the beach. Here are some tips that can make this a reality.


[This video inspires me to do great things…Let’s make the world a sexier place! Oh yeah…world peace and all that other stuff as well]

Tip 1: Get Serious 5-6 Months Before Beach Season

The number one mistake people make is to start dieting hard and doing cardio too late. Getting in exceptionally good shape takes time. Even if you are pretty lean, you should start thinking “beach” 5 to 6 months out. I try to stay lean year-round, but I will get really serious about my diet and exercise program starting today. If you have more than 10-15 pounds to lose, you need to work even harder. You are already behind in my opinion and have some catching up to do. Starting too late is by far the number one thing that will keep you from looking great on the beach!

Tip 2: Get Rid of all Junk Food in Your Home as Quickly as Possible

There is nothing that tastes as good as being sexy feels. Does that make sense? I read it somewhere a long time ago. You have to get rid of all that junk in your cupboards. I did a quick search and I have to get rid of a container of macaroni salad, tortilla chips, bean dip, top ramen, peppermint ice cream, and two six packs of beer. I’m heading over to a New Year’s Day party in about an hour and I’ll just bring all the bad stuff with me. Once you empty your home of the junk food, don’t bring any more back in!

Tip 3: Weigh Yourself Today and Begin Tracking Your Progress

Also, get your body fat tested if you have that available. I weighed myself this morning and I am at 193. I like to be closer to 185 for summer, so I have 7-8 pounds to lose. I still have a visible six pack, but I look better in clothes when I’m a bit slimmer. You may not know exactly what weight to shoot for, but set a goal and once you hit it, decide if you would like to lose more weight. Most people underestimate how much weight they need to lose to achieve a certain look. This is another reason it is important to pay attention to tip number one and give yourself plenty of time.

Tip 4: Try on a Swimsuit Today and Take a Photo!

This is more traumatizing for women than it is for men. Women typically show much more skin than men in their swimsuits…thanks for that by the way! Seeing how you look in a swimsuit now, will give you serious motivation to hit the gym. What typically happens is that people don’t put on a swimsuit until the week before summer. Big mistake! Put on your swimsuit and take a photo. You can do this will your cell phone in the bathroom in front of a mirror. Nobody need to see this. If you look amazing already, try to look even better. If you don’t look appealing, then change that! Take action now. This is a HUGE motivator!

Tip 5: Visualize, By Looking At Images of Sexy Role Models

I throw in nothing but images of really sexy people on my website for a reason. Your mind is powerful and will work towards whatever you think about the most. I don’t want to include images of overweight people, because I want you to think about what you want…not about what you don’t want. I also want to include examples of what I believe a lot of men and women find attractive. These images are probably even more important for the men, because I show images of the typical body type that women find attractive. Other fitness websites have loads of pictures of excessively muscular guys. I am trying to retrain you to understand that women aren’t attracted to the massively muscular guys. The images on this site are MUCH more in line with what women like to see…A well proportioned slim and athletic looking guy, with great style and confidence.

Here is Another Swimsuit Video (women will enjoy this one)


[Ladies…You are welcome!]

Optional Tips:

I like to go to a tanning salon for a light base tan before summer starts, so I don’t get scorched. I know some people are completely against this due to skin cancer risks, but to me it is better to do this than suffer a burn in my opinion. Also…I think people look more attractive with a light tan. Do you best to avoid sunburns, but don’t live a life where you are avoiding every possible risk. I normally buy 10-15 tanning sessions and begin tanning 2 months before summer starts. For some reason tanning increases my energy as well.

Note: I know a lot of my readers are from other parts of the world and you are in the middle or end of summer. Come back to this post 6 months before next summer and get insanely sexy next time around.

Important Message: Although this site has received 25+ million visitors, I am starting from scratch and abandoning it. This site is dated and old school looking, terrible to read on mobile, etc.

It's like a Ford Pinto compared to my new site...which is like a Ferrari. Click the link to head over to my new site.

Starting Over...R.I.P. Fitness Black Book!


Thanks for reading all these years!



 

----> (New) Facebook Comments..."Cause all the cool kids are doin' it!"

{ 59 comments… read them below or add one }

jake January 1, 2008 at 5:17 pm

rusty great article i just started getting ready for spring break. I only got 4 lbs to go but I was wondering when you do the interval does 5min warm up and 5 min cooldown count towards your 30 mins of interval training or do you have to do additionally 30 mins

C January 1, 2008 at 9:05 pm

I’ll definitely get started on my workouts post haste then! I want to show off some abs by the time summer rolls around!

Thanks for that second video! YUM!

Jonneh January 1, 2008 at 11:30 pm

Great tips, Rusty! Thanks! I’m going to keep these in mind.

admin January 1, 2008 at 11:56 pm

Jake,

Those 5 minutes of warm up and warm down would count towards the 30 minutes. Doing 20 minutes of actual hardcore interval training is enough to get great results.

C,

Young lady…you are definitely welcome for that video. Hopefully it inspired you to work your body like crazy and share your sexiness with many beaches this summer πŸ™‚

Rusty

Iso January 2, 2008 at 3:38 am

Thanks for this great post, Rusty, it really helps me to get motivated when I read posts like this. Any advice for someone who is about 15-20 pounds too heavy and is struggling to know where to start? I am already worried about the summer, and the year just started.

Helder January 2, 2008 at 10:24 am

Very good post Rusty, your tips are great, i usually see people starting to train one or two months before the summer, worse than that i see them doing crazy unhealthy diets, they should follow your advice and start to train and diet correctly from now. The best thing of course would be to keep fit all year, some people think that´s a very hard thing to do, but if you love to train and to live a healthy lifestyle it will be a pleasure, and the rewards ( beautiful women, self confidence and health ) are really really worth it.

J.L. January 2, 2008 at 12:17 pm

Hey Rusty,
It’s me Again from St Maarten.
Here it is sunny year round but as I am bulking I gained around 20 pounds of muscles and fat and cut most of my cardio work out.
I spend the new year’s day and 1st of january at the beach and I know I could have looked more toned down, but I’m starting with leaning out this week!
With this article it will give me that more motivation to really hit it when I go to live in Miami in August of 2008 for 5 months.
Let the Cardio Start! and all the Fat food out & the real cooking in!
And a Happy New year.
Keep up this great website!

J.L.

Mark McCullagh January 2, 2008 at 12:36 pm

Rusty,

I just watched the video again. Wow.

One of my buddies here at work said that there were some males in that video. I didn’t notice them……….

I’d try to comment on your article but I can’t think straight right now.

admin January 2, 2008 at 1:50 pm

Iso,

Go over to the “Categories” section of my site in the sidebar…click “Dieting for Fat Loss”. Read about the two posts about the one meal per day diet. Also click “Aerobic Exercise” and read all of the cardio posts. What you really need to learn is to train your body to burn fat for fuel instead of food calories for fuel. This is really a “timing of meals” issue more than anything. I think this site will help you a lot. Some of the comments are just as helpful as my posts. We have a good thing going here.

Helder,

I need to follow my own advice. I was invited to a New Year’s Day football party yesterday and had a ton of chips, dips, and beer. I will start getting strict today. No food until after my evening workout!

J.L.

You will LOVE Miami! That first swimsuit video was actually shot in Miami and there really are unbelievably attractive models all over the place. Advice…work that accent…women love guys from exotic locations. Meet a great girl and make it a memorable trip.

Mark,

That has to be my favorite video I’ve posted so far. Those girls are extremely attractive. I think they are prettier than a lot of the Victoria Secret models. I LOVE the beach!

Rusty

Jason January 2, 2008 at 2:34 pm

rusty i was wondering if you do anything to slim your calves or does intervals help with that

admin January 2, 2008 at 3:07 pm

Jason,

Calves seem to be more genetic than many other body parts. You can certainly slim the entire leg down with a strong emphasis on cardio. Obviously stay away from calf raises of any type, etc. There is nothing wrong with decent sized calves…cardio will keep them in proportion with the rest of your body.

Rusty

wally January 2, 2008 at 6:52 pm

rusty i found your site and having been reading it non stop. Finallly someone who is talking about the things people want to talk. This is like an area nooone talks about. I am a college student and was wondering what you thought of my diet. I also wanted to know if it is a low carb diet.
breakfeast- oatmeal with protein shake
2nd- protein bar
3rd- grilled chicken broclli
4th protein bar
5th-grilled chicken brocilli
I have a nutritionist and it works really well but when I have a cheat day the weight fluctuates so much but then comees down in they end of the week.It sometimes fluctuates 4 lbs during the day. I was wondering if I changed to eating 2 to 3 meals my meals my weight would remain more steady during the day and week. I was just wondering if you could get below 6 % body fat with just eating 2 or 3 meals. I only have 5 lbs to go and am around 7-8 %.

Ron January 2, 2008 at 7:51 pm

If you’re willing, daring, and able, I’ve found flatland skateboarding to be great for calves.

Diana January 3, 2008 at 12:22 am

Great article! I just started my workout… I have a long way to go 20 lbs =( and thats not even my ideal weight. I just want to go back to how I used to be at 125 then I guess from there try to loose another 10 lbs. I’ve been doing cardio mostly on the elliptical burning 300 calories twice a day and also doing some weights. Any suggestions? Wish me luck and keep up the great articles =)

admin January 3, 2008 at 4:01 am

Wally,

Thanks for the compliment. My whole goal here is to discuss ways to workout for both men and women to create an attractive body, not just mindlessly gain muscle. Just because you can gain a lot of muscle on a certain body part, doesn’t mean that you are creating a better looking body. Anyway…enough with my rant…to your question.

I would switch to 3 meals per day. Start the day with a protein shake. Then have a protein shake mid-day. Workout in the afternoon and then have a sensible post workout meal. I’d actually drop the oatmeal in the morning. You can have it after your workout if you want, but you want to “prep” your body to burn nothing but body fat when you workout. You don’t want excess food energy in your system when you workout. If your body isn’t “carbed up” when you workout, it will be forced to burn fat for energy…this is what is going to allow you to drop that last little bit of fat.

Ron,

I’d fall and scrape the skin off my body. I do like to skimboard however! If I fall I just get sand burns, not “road rash”. Much respect for the X-treme sports guys. Wild stuff.

Diana,

You definitely sound disciplined as far as working out goes. I think the biggest key for you is going to be diet. Don’t necessarily believe that you have to eat 6 times per day. I have 17 articles that I want you to read that will allow you to come up with the perfect eating plan to hit your goals.

Dieting for Fat Loss

A lot of the comments are really helpful as well. Glad you like the site!

Cheers,

Rusty

wally January 3, 2008 at 9:02 am

thanks rusty. Ok I will take you advice . couple other questions. could I use my protein bars instead? also if i wanted to have an apple or a piece of fruit with those meals could it be done? also lets say on a weekend I go out to to eat for lunch could i Just skip breakfeast and just have grilled chicken salad w/ dressing. How much can you eat in your last meal because your calories seem to be lower during the day?

awesome site i love it sorry i asked so many questions I think I just like to pick someones brain who wants the body that your trying to help people get

thanks wally

admin January 3, 2008 at 2:19 pm

Wally,

Protein bars aren’t quite as good, but they will work. You get a much higher quality of protein in the shakes. Feel free to eat a piece of fruit…that only adds 60-80 calories.

If your last meal is after working out, then you can eat a bit more than if you don’t work out. Why don’t you try to eat pretty strict for that last meal for 3-4 weeks. This will help you force off that last bit of fat. Keep it at 600 calories or less for 4 weeks, then loosen up a bit once you reach your target body fat percentage.

Good game plan on the weekends. Once you get really lean, you will be able to throw in cheat days…like eating nachos, pizza, etc.

Hope that helps!

Rusty

thomas January 3, 2008 at 3:11 pm

rusty i was wondering if your doing in interval training 5-6 days a week how many weeks would you recommend going on for before you back it down to 3-4 days

thanks rusty

ted January 3, 2008 at 6:47 pm

is it possible to get under 6 % following this 2 to 3 meal plan? I was just curious because people have told me that you need to do the 5 to 6 meals. I was just curious

Ron January 3, 2008 at 11:18 pm

I know a little about skimboarding, but I don’t think it would do for the calves what skateboarding does…it’s because of the pushing motion.

There’s always longboarding (the skateboard kind, not the surfing kind). Those boards have larger wheels and a longer standing surface and are meant more for cruising. But you’d still have that pushing off motion! Maybe not as often, but a bit.

Obviously though, it’s not for everyone. Just sharing the info!

admin January 4, 2008 at 2:21 am

Thomas,

I believe you can diet and workout extremely hard for 4-6 weeks before it becomes too much. I’m all about the “6 week blitz”…focus extremely hard and almost get obsessed for 6 weeks and then follow a more balanced realistic plan.

Ted,

Not only do I think that you can get to 6% with 2-3 meals per day, I think it is the best way to get there! I reached close to 5% body fat last year with one protein shake in the morning, one protein shake mid day, and then one sensible meal at night. Right now I am trying to do the same thing eating just one meal per day.

The 5 to 6 meal plan is great for gaining muscle mass, because you are insuring a positive nitrogen balance. To get ripped, I think having food calories in your system at all times works against you. At some point you want your body to access your body fat for energy instead of calories from food. The best way to do this is make sure there isn’t food in your system, by short periods of fasting.

Ron,

Yeah…skimboarding is more of a sprinting type deal…not as good for the calves. I see those longboards more and more all over downtown Seattle. These guys are nuts! They will weave in and out of traffic and people walking on the sidewalks. It is fun to watch for sure!

Rusty

Jason January 4, 2008 at 4:09 pm

I was wondering you say 2 protein shakes and then a meal later.. How big is the last meal of the day is it tge size of a meal if u were having 5 meals a day. Also what do u reccommend eating are u aloud in tgat last meal cereal,pasta,pitas w/ chicken. Also protein shakes i uae are whey and only 120 cal is that ok

Thanks this is great infoive been reading

Alex January 4, 2008 at 4:31 pm

Hey Rusty,

I’ve just been reading through your posts, and I really like your philosophy and approach…it’s really refreshing! It has motivated me to renew my gym membership. Your posts are well written, funny and readable… and not so ‘intense’ that is scares off the average joe (i.e. me!). Keep up the good work!

Cheers,
Alex

admin January 4, 2008 at 9:44 pm

Jason,

If the two protein shakes you drink are only 120 calories, then you can eat a bit more for dinner. You could easily get away with 1,000 calories. So something like a chicken pita would be fine along with pasta, etc. This would give you a decent amount of options. Just eat a nice sized well balanced meal and feel free to include carbs, pasta, cereal, etc…Drinking only 240 calories during the day will still put your body in a fasted state to a certain extent, so you should see great results over time.

Alex,

Yeah, that so called “intense” or “hardcore” material really sells well to a lot of young males who are desperate to gain as much muscle as possible. It scares off all women and guys who actually have a clue. Thanks for the compliment buddy and keep reading!

Rusty

josh January 8, 2008 at 8:33 pm

rusty i was reading your post on ted what do u mean by a sensible meal? what are u allowed and not allowed

Walter January 8, 2008 at 10:18 pm

Hey Rusty…
I was wondering….how much time should i start with if i start right now with interval training? I know this could become a complicated question, but i would just like a basic overall idea.

admin January 9, 2008 at 2:32 am

Josh,

My definition of a sensible meal is really basic. I like to go “old school”…start off with a salad, then a quality protein source, with vegetables, and a moderate amount of carbs (or none at all if I’m at a fat loss sticking point). The portion size really depends upon how many meals the person is eating throughout the day. If they are just eating 3 meals total and the first two are really small, then I would have a decent sized serving of meat and veggies aong with a big salad…but I’d still try to keep the carbs low.

Right now I’m doing “The Warrior Diet” which is one meal a day and I can eat much larger meals and still drop body fat. This is kind of an extreme diet but it actually works really well and is kind of the way I naturally prefer to eat.

Walter,

If you are just starting out, do 10 minutes of interval followed by 20 minutes of walking. Add 2 minutes to the interval each workout until you get up to 20-30 minutes…and then follow that by 10 minutes of walking to take advantage of the fat burning window of opportunity.

Rusty

How is that "warrior" diet January 9, 2008 at 12:43 pm

working out for you? I thought that the idea was to speed up your metabolism by eating a lot of small portions throughout the day? How does the “warrior” diet work? Thanks for the post.

admin January 9, 2008 at 3:47 pm

It actually works really well. Here is a link to all my posts that address this topic of one meal per day vs. six meals per day.

http://fitnessblackbook.com/?s=one+meal

Basically your body won’t burn much fat if you always have “food energy” in your system. Fasting throughout the day, gives your body no choice except to burn fat for fuel. Your body will not go into starvation mode, because you are consuming the same daily calories but in one larger meal instead of 3-6. Click the link for a deeper explanation.

Rusty

But how are you putting your body January 16, 2008 at 2:17 pm

into starvation mode if you are eating 3-6 meals a day? My concern with the warrior diet is that if you eat a big meal once a day, you stretch out your stomach so that once that food digests in a few hours, you’re going to get very hungry much quicker and your body will crave more food. With the few smaller meals throughout the day, less will make you full and you won’t be hungry at all throughout the day.

admin January 16, 2008 at 2:37 pm

Oops…I worded that last reply in a way that sounded like I was saying that 3-6 meals a day caused starvation mode. That is not what I meant at all…my bad.

The Warrior Diet has is interesting because you would think that you would be starving and low on energy by eating only one meal at night. I find that I have a steady supply of energy and that when I ate all day long I would yawn and get tired at certain points during the day. I do get a little hungry at times, but my energy levels are through the roof, so it is a great trade-off in my opinion.

Also…at first I ate a REALLY big meal, but now my appetite isn’t as large and a moderately big meal does the job. Also…I used to use the Warrior Diet as an excuse to eat junk food, but like all diets it works best with healthy natural foods.

The 3-6 meal day approach works as well. I would say that this is a great alternative for people who have struggled to lose weight off of 3-6 meals per day. I think it works especially well for people who are naturally overweight, because this way of eating “forces” to use those fat reserves for energy.

One last thing…this isn’t an all-or-none philosophy. I actually have done really well eating two really small meals during the day and then 2/3 of my daily calories after working out.

Hope That Helps!

Rusty

Tesa January 18, 2008 at 2:12 pm

Okay Rusty. I have a question for you. Now I don’t want to ramble on because I know you’re no psychiatrist but I thought maybe since you’re a fitness guru you could help me out. I’ve lost about 30 pounds since last summer. I’ve been working really hard and I would never have imagined I would have gotten this far. But the thing is, now that i’ve lost weight i’m not satisfied. I ALWAYS want to lose more. I’m 5’9″ and I weigh 140 pounds. But I really want to be 130. I actually look pretty good now but I know I would look great if I lost ten more pounds. But I know i’ll never look like a Victoria Secret model that weighs 120 pounds, it’s just not possible for me. So I was wondering, how skinny do guys really like? I mean i’m doing this partially for myself but I want to be considered attractive. Several people have mentioned that I look “lean” but I don’t believe them. Every time I hit a weight loss goal I’m not satisfied till I lose more. I’m not sure what an optimum weight is for me because I look good now but if I reaaaally tried I might be able to get to 125, but it would require almost no eating.

admin January 18, 2008 at 2:34 pm

Tesa,

You probably look great! Guys love girls that are somewhat slim, but are still soft. I like all sorts of different looks as do most guys.

So you are trying to get to 130? I have a friend who is your height and is 130 and looks outstanding. That would be a great goal to shoot for. Once you get there, just work at at staying at that weight.

If you stay at 130 for a couple of years and want to see what 125 looks like for a trip or something, then push yourself for 6-8 weeks. In my opinion 130 would probably be ideal.

Rusty

PS: No starving allowed…okay?

Tesa January 18, 2008 at 9:35 pm

Alright, i’m going to work really hard this coming month to try to get to 130. Those last ten pounds are always the hardest but I can’t even fathom how good it’s going to feel to be at a weight i’m actually happy with! I’m going to up my fruits and vegetables and that should help some too. Do I need to worry about eating too much fruit because of the sugar and carbs? Thanks for the advice Rusty πŸ™‚

admin January 19, 2008 at 2:51 am

Tesa,

My next post is about alternating high carb days and high protein days in a way that burns more body fat. It will take me a day or two to put this one together, because it is going to be one of my best posts to date. This should answer a lot of questions for you.

Rusty

PS: I’m assuming you read my post about fruit? Did I already tell you about that…I forget. Jut go the upper right hand side of my site and type the word fruit into the search box. It should be the first post that comes up. It is an interesting article.

Tesa January 20, 2008 at 5:42 pm

The fruit post is great! It makes me so excited to actually hear that I need to eat MORE fruit instead of less. I suppose I worry about the sugar but it’s not exactly like eating a candy bar. I’ll be waiting for your new post so I can build an awesome work out routine that’s more efficient. Thanks for working so hard on it.

The only other question I have is, what’s your opinion on fasting? Occasionally if i’m not doing anything on the weekends i’ll do a water fast for a day or two. I’ve heard arguements on both sides saying it’s terrible or wonderful for you. I know that skipping a meal or two won’t slow your metabolism but I don’t know it water fasting for two days might. Any ideas?

admin January 21, 2008 at 6:39 pm

Tesa,

Why don’t you do water and fruit fasting instead? When you eat fruit on an empty stomach it does a better job of detoxifying your system. Fruit is wonderful for your body and then you won’t have to worry about your metabolism slowing down.

Rusty

Nathalie January 21, 2008 at 11:45 pm

I really liked this article! My 21st b-day is during spring break and i have been getting bikini ready since september. holidays threw a bit of wrench in things. do you have any tips to specifically work the little pooch i have right below my bellybutton. It drives me CRAZY and as soon as i eat bad for just a day its the first place i see it!! i have been distance running twice a week and interval running twice a week to burn off the fat but its SOOO stubborn. Diet wise i am a sucker for cookies and things with granola; i can’t lie, but i try to limit myself to one a week. other than that i do really well. its been a battle between my hips and i for years!!

admin January 22, 2008 at 2:13 am

Nat,

String together 3 strict low carb days in a row followed by a moderate carb low fat day. Read my two newest diet posts…I think the 3 days on one day off carb cycling thing will work for you.

Don’t stress about a tiny bit of fat below your belly button. All girls have this to a certain extent. Guys like girls who are slim but slightly “soft”.

I am excited for you. Your 21st birthday is during Spring Break? How cool is that?

Rusty

Eric March 10, 2008 at 4:14 am

Great site Rusty!!! I read almost every article.I have to ask you about “muscle memory”.Does a person who used to be fit regain a great body faster than a person who has never been in shape? The reason I’m asking is I was at 5% bodyfat but stopped working out for a year and now find myself at 13% :(. Am I going to have an easier time getting back in shape because of my past? Please know that you have had a big influence in me wanting to get back in shape.

Thank you in advance for your reply.

admin March 10, 2008 at 7:50 pm

Eric,

You will quickly gain back the tone you had once you workout again. What I mean by that is that is that your muscles will get back to where they were dense and defined much quicker than someone who has never been defined.

As far as losing body fat goes, you definitely do have an advantage. First of all, you know what it takes to get your body to that level…and you have the belief that you can get there.

It should be a piece-of-cake to get back to where you were. You will get there faster than a “first timer”.

Rusty

Matt March 23, 2008 at 9:23 pm

This article was awesome! I felt like I was getting fitness advise from the “ladys Man-Leon Phelps”. Thanks Rusty!

Matt March 25, 2008 at 11:10 am

But on a more serious note(sorry bout the obnoxious comment), I seem to be getting down to that last bit of fat covering my abs and it looks like I have that little lower love handle thingys that prevent me from having the “V” shape; is there anything special i can do to get rid of that faster?

appreciate it,
matt

admin March 25, 2008 at 2:08 pm

Matt,

I thought your previous comment was funny, not obnoxious. For me, that “v” area really sharpens up with sprint intervals on a treadmill. The combination of that area getting worked along with the stubborn body fat that gets burned with intense cardio, does the trick.

Hope that helps!

Rusty

J.L April 10, 2008 at 2:28 pm

Hey Rusty
How are you doing
To be honest i have almost the Swimsuit body i only am not happy with 2 parts.
Biceps & my Gluteus Medius(My Butt).
So my biceps are quiet good as size goes only I want them to have a bit more definition…I train them with a barbell 12-10-8 and the last time I do a lighter weight 20 times which is really difficult as my muscles are already sour. ( i do 3 different biceps exercises each work-out)

As far as my butt goes i never trained it before…i’m training for 3 years now and i never did any butt exercise so i thought it is time to start it i do one Butt exercise on a machine where you push your leg all the way up and you feel the burn.
But do i have to do it like 20,15,12? or 12,10,8 because my Gluteus Medius is already big enough I only want it to more defined and tighter.
What do you recommend me to do?
Thanks! in advance

Gr.

J.L

admin April 11, 2008 at 1:53 am

JL,

Have you ever tried running stairs. This is a way of putting a bit of resistance on your glutes while burning fat at the same time. Most of the girls I know who have amazing butts do some type of tough running along with jogging. Running hills, sprint intervals, etc.

As far as biceps go…you may want to begin to narrow grip chin ups or narrow grip pull downs when you do back. This is a way of toning up the arms by hitting the muscles hard in a different way.

Hope that helps!

Rusty

Dancer April 25, 2008 at 12:48 am

What would you consider the best workout (home workout…i am a single mother with myself as her babysitter…no gym possibilities) that will target my hardest to KILL area. My thighs. Preferably that hard to reach area I like to call my THUTTS (the back of my thigh that seems to be blending into my slightly sagging butt) haha…I laugh, but its not funny at all. HELP ME!!!

admin April 26, 2008 at 1:02 pm

Dancer,

I’m going to review a “gym free” workout specifically designed for women. It was written by a friend of mine who has trained women for years. In the meantime, do as much cardio as possible.

Rusty

Angel July 15, 2008 at 3:24 pm

Hey Rusty – any more news on the “gym free” workout for women? πŸ™‚

admin July 16, 2008 at 12:24 pm

Angel,

Yeah…Joey Atlas has a great course called Lower Body Makeover just for women. It is a great product!

Rusty

Felicia July 11, 2009 at 3:59 am

hey..i jsut stumbled upon your website today..and i started to read your post..your post are really packed with information and its interesting to read..and i do get inspired by looking at those hot models..im 16 this year..around 5′ and weight at 100 lbs..i wanna get those firm abs and the middle line at the midsection..is there like anything workout that can help to create a very defined line at the midsection? if you get what i mean..

sophie December 29, 2009 at 6:31 am

HI I WANT TO ASK IF SOMEONE CAN TELL US WHAT CAN WE DO TO REDUCE CELLULITE?

Denmark January 3, 2010 at 5:16 pm

Hey Rusty,

What fat% do you think these guys have in video number 2?

Missy October 18, 2010 at 8:52 pm

Well, the only studies I’ve read about skin cancer.. conclusively link it to BURNS, not tans. The rest are theories. And the claim that skin cancer rates have increased dramatically since the 70’s b/c of tanning… well, the ozone has also shown to be thinning since the 70’s… so it must be due to that as well! I’m not denying that tanning is bad for your skin.. a tan is a sign of damage.. your body’s adaptive response.. but I don’t think it’s the scapegoat they make it out to be.. & there is no proof that indoor tanning is WORSE than outdoor tanning.. I think it is just as bad.

Missy October 18, 2010 at 9:01 pm

hey sophie! most likely cellulite will never completely go away.. even slim girls can have it! it is partly a genetic thing..
but you can help things along by tweaking your diet.. watch salt intake.. drink plenty of water.. if you drink a lot of coffee that can be an issue too..
exercise does help.. the less fat in the area, the less cellulite.. especially if you are toning the muscles in the area. don’t be afraid to weightlift.. b/c women have low testostrone levels, it would be practically impossible to get “bulky”.. unless you were doing steroids or you were working out like a crazy person. muscle is leaner than fat anyways.
don’t waste your money on creams… the only reason they appear to give any results is b/c it is merely a temporary result of the time you spend massaging the cream in! a cheapo vaseline lotion would work just as well! πŸ™‚

Missy October 18, 2010 at 9:15 pm

hey tesa.. those models definately lie about their weight. marisa miller (vs model) is the same height & body measurements as me.. my lowest weight would be 130.. yet she says she is 110.. hmmmm.. doesn’t make sense. i think it’s media pressure to lie.

Kristin May 26, 2011 at 10:56 pm

Rusty,

The girl in the video at :34 – :40 is my ideal body type! I’m using your Visual Impact program and I hope to achieve similar results… πŸ™‚

Kristin May 26, 2011 at 11:00 pm

p.s.

Major win for the second video <3

lol πŸ˜‰

Adam October 3, 2012 at 1:09 am

Hey,

Just wondering Rusty if you ever feel a little embarrassed to take your shirt off in public when you are in top shape? I sometimes feel like its best not to unleash the guns on the world because people judge me and think I,m superficial and maybe I kinda am. It just seems a shame sometimes but I don’t want to look like a poser. I am in better shape than those model dudes in that clip but I wouldn’t dream of doing that man.

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