Random thoughts.....

• One of my favorite new snack bars is called 18 Rabbits Nibblin' Apricot. They have no added sweeteners or refined sugars and they are a good source of fiber. Sure like any healthy bar they can taste a little dry, but the apricot gives the bar a great flavor. http://www.amazon.com/18-Rabbits-Nibblin-Apricot-1-9-Ounce/dp/B000QV0M1A/ref=sr_1_2?ie=UTF8&qid=1330474925&sr=8-2

• Aerobic training doesn't do much for fat loss. Sure aerobic training should be included in a fast loss program, however it should not be the focal point. Resistance training and intervals should be a larger portion of what you do.

• There is no "secret" to fat loss. Eat right, workout hard as hell and get your sleep. The secret is most are not willing to do these things consistently to get results. Sure some programs are better than others, but there is no magic pill.

• If you are trying to add muscle start doing what Arnold did and work your weak spot first. If you have a weak and underdeveloped back then work the back first thing in your workout. Get your lagging muscles up to speed by emphasizing them first while you have the most energy.
  

• If you read while you workout.......you will never get results. Join a book club. Gym time is not book time, end of story!

• Pushups to me should be a staple of everyone's program but especially women. Great for the core, shoulders, triceps and chest.
  

• Sometimes the easiest way to change your workout is to look at changing your grip. If you always row with your palms down, then switch to palms up. If you press with your palms facing forward, press with your palms facing one another. You get the drift.

• To me the best 3 exercises for your glutes are- 1) glute thrusters 2) high box step ups 3) Donkey kicks
  

E.O.M-Glute thrusters

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February's exercise of the month is the glute thruster a great exercise that everyone should add into their program. The glutes are sooooooo important and this is one of the best exercises to target them.I was first introduced to this exercise by Bret Contreras who is simply known as "The glute guy "check him out at his site http://bretcontreras.com/

Why do glute work? Well its simple the glutes are the largest and most powerful muscle in the human body! Actually I should say the glutes have the potential to be the most powerful muscle....most of us suffer from glute amnesia ( or lack of a butt ) these days. But if your goal is strength and size then it is a no brainer to work the glutes. Having strong glutes also will help keep your back healthy! And of course....ladies who doesn't want a great looking butt! So work your glutes!

Before doing the thrusters you should make sure you are able to perform the basic glute bridge off the floor in order to progress to this exercise so make sure you are good with that first. I would also suggest trying to do these first without the weight across the hips and then progress to weight. The best way to set up yourself is to get a bench and place yourself perpendicular to it. Position yourself so that everything from the bottom of your shoulder blades and up is on the bench. Let your head stay relaxed and lose. Dig your heals into the ground ( very important to activate the glutes ) and point the toes to the sky. Now thrust the hips up focusing on squeezing the glutes at the top and holding them for a one second pause. That pause at the top is really when you hit the glutes!

A better butt

• Running alone will not get you a great butt. You need to do resistance training exercises.

• Deadlifts are one of the best exercises to develop, shape and strengthen your glutes

• Squats done deep enough will be decent in terms of developing the glutes. The problem is that the quads still get stimulated the most.

• For best results you should train your glutes multiple times a week. Aim for 3 days a week.

• Your glutes tend to have more type 1 muscle fibers. These fibers respond best to lighter loads and higher reps.
  

• Train your glutes with heavier weights as well since this type of training activates more muscle fibers.

• Work on two feet. Single leg exercises like lunges are great for the glutes but exercises such as hip thrusts and glute bridges work better for overall glute activation.

• You cant spot reduce any area of the body and the same holds true for the glutes. Just because you do glute exercises doesn't mean your body will automatically burn fat around that area.
  

• Most people have weak glutes and therefore need to make glute training a priority

• Weight lifting will not cause you to get a wide butt. Your butt will get wide due to excess fat but not because of the weight training.