Want to know the best exercises to firm up your butt? Want the best
interval training programs to burn fat from your legs?

Good, because I’ve got them here for you today! All thanks to Women’s
Health magazine contributor, Craig Ballantyne (he’s also designed
workouts for Shape, Prevention, and Muscle n Fitness Hers).

Back in 2004 Craig created a program called “Booty for Life” for a
personal client. And while that program was awesome, he spent an
entire week last month improving the workouts AND adding a brand
new 4-week fat burning, butt-firming phase to the program…

…and he renamed it, “Booty for Wife (& all the single ladies!)”.

Why did he rename and redo the program?

Well, the original name was a bit of a joke, and it was a little too
close to “Body for Life”, and Craig didn’t want anyone (i.e. Bill
Phillips) to get upset when his Booty program got really popular.

So he made a simple little name change…now he just has to hope
that Beyonce doesn’t sue him!

But seriously, and more importantly, Craig updated the original
program and added 3 new workouts & some booty-building exercises to
the plan, including:

- Lateral lunges
- 1-leg bodyweight deadlifts
- dumbbell lunges
- kettlebell swings
- dumbbell deep step-ups
- 1-leg bodyweight bench squats

Those go with all of the other booty exercises in the program,
including split squats, 1-leg hip extensions, regular step-ups, and
reverse lunges.

And Craig subbed in more bodyweight exercises so you don’t need to
use dumbbells as much for the rest of the workouts. Some of the new
exercises you’ll get are:

- Stability Ball Cross-Body Mountain Climber (great for abs/obliques)
- Close-Grip 3/4 Rep Pushups (awesome for sculpting your triceps)
- Stability Ball Pike (for hard-core abs)

Plus, you’ll get SIX different fat burning interval training
programs, and interval training has been shown to reduce thigh fat
in research studies.

Whew. There’s a lot in there for you, and to celebrate the re-release
of Booty for Wife, I’ve asked Craig to put together an amazing
special offer just for you.

You’ll get all of these for free…

1) The TT Booty for Wife (& all the single ladies) 12-Week Program
2) The TT Female Bodysculpting 4-Week Workout
3) 30-Days in the TT Member’s Website & Forum
4) The TT for Hot Chicks 4-Week Workout
5) The NEW “TT Bodyweight Cardio 3″ Workout

…when you get your half-price copy of the Turbulence Training for
Fat Loss Program for only $19.95.

(That’s $10 less than if you were to buy Booty for Wife on its own!)

So you could get Booty for Wife for $29.95 or you could get Booty
for Wife plus Turbulence Training plus all of those other bonuses
all for only $19.95.

I think that’s an easy choice, don’t you?

Click here to get this amazing special offer today:

Booty For Wife

Plenty of time to sculpt that booty before you hit the beach on your
next holiday.

By the way, just listen to this incredible feedback on the program:

“I just finished section 2 of the Booty for Wife series. I feel
strong and super fit and I’ve gotten so many compliments lately
that I know it has to be the program! I start the 3rd section
tomorrow and it looks tough and I can’t wait. I know that in 4
weeks I’m going to be amazed at myself. And, I am so looking
forward to doing the chin ups. I hoping I can do at least one to
start and by 4 weeks I want to be doing 5 or more. This is a really
great 3 month program and if you haven’t tried it you really
should.”
- Debbie D., TT Member

Because walking is considered to be the easiest, least expensive, and safest way to work out many people begin with this type of exercise but later decide that they want to continue with walking but they need to make it more challenging.  There are many ways to do this:

Change Your Pace:
This is a simple way to challenge yourself while walking and it can be done at any time.  If you typically walk a mile in 15 minutes then try walking it in less time.  You will find that even this little change can increase your heart rate and challenge your body.

Change Your Terrain:
If you typically walk on a track or on sidewalks consider taking a walk in areas that include hills or even try a simple hike.  Changing the motion of your body and the way your muscles work can add quite a bit your walking workout.

Add Weights:
Adding weights to your walk is as simple as wearing ankle or wrist weights.  These are light-weight, cloth bands that are filled with sand and easily and safely worn around the wrists or ankles.  You may be surprised when you first try walking with weights what a difference a few pounds can make to your workout.

Use All of Your Muscles:
You will find that you expend more energy if you swing your arms while walking and swinging your arms naturally increases your speed.  Keep the movement natural and don’t clench your fists.  Your body should not have to think about what it’s doing.

Walk Further:
Don’t be afraid to add distance to your walking routine but make sure that you do it gradually.  If you currently walk a mile try adding a quarter of mile to your walk until you feel comfortable with the distance and then continue to add a quarter of mile until you have reached your distance goal.

Walk More Than Once a Day:
If you are currently walking 30 minutes a day but feel that you might not be able to handle a 60 minute walk you can try doing two 30 minute walks during your day.  If you walk 30 minutes in the morning and 30 minutes in the evening you have accomplished your 60 minute goal and your body doesn’t care that it was spread out.

These are simple and inexpensive ways to get more out of your walking workout without adding extra stress to your body.  Many of these changes will bring about results on their own but you can also combine these ideas in order to have a greater impact on your outcome.

Remember to always have the correct footwear for the type of walk you are doing. HERE is a good place to start if you need good walking shoes.

When buying walking shoes it’s important to make sure that they are the right ones for your feet.  Not only does everyone wear a different size many people have wide feet or walk on the insides or outsides of their soles.  Some ways to make sure that you are choosing the right walking shoe includes:

•    Choose walking shoes that have supportive, rounded heels
•    A flexible sole is important in order to allow the toe area to bend properly
•    A breathable, light weight shoe can make walking easier than if wearing a heavy shoe
•    Make sure to maintain a half an inch from the tip of the shoe to the tip of your toe
•    The heel of your foot should stay steady and not slip up or down
•    Try walking shoes on with the socks that you will use while walking
•    Take the shoes for a trial walk around the store or mall

When you find a shoe that you really like it can sometimes be hard to let them go once they are worn out but it’s important not to use them for walking shoes after they have reached that point.  Most shoe stores suggest that you replace them after 300 miles if you are overweight or have very light weight shoes and to replace them after 600 miles if you have a higher end shoe that can take more mileage before breaking down.

When purchasing walking shoes make sure to consider the type of arch you have.  Arches have three basic categories:

High arches are when the arch of your foot curves high and this can put strain on the muscles of your feet because you are taking almost all of the stress of walking on the balls of your feet and your heels.  If you have high arches you should look for shoes that have extra padding in the arch area.

Low arches are also commonly known as flat feet and there is typically not enough arching in the foot.  Walking shoes for flat feet will have some built up within the arch area but not as much as other types of shoes.

Neutral arches are considered normal and have just the right amount of curvature in the arch area.  These shoes will not be built up or lowered; they will be a standard walking shoe.

Buying some shoes may be all about the look but when purchasing walking shoes you need to make sure that you are buying the correct ones for your body and feet.  Don’t forget that most sales associates are trained to help you find the best shoe available for you.

When we create a weight loss plan, we always account for the food that we eat. What about what you drink? Choices here are just as important as eating.

If you look on the back of a soda can or a bottle you’d be astounded at the amount of calories in one glass of soda. And, when buying those value size 20-ounce bottles, you probably didn’t notice that each one contains two and a half servings. So when you drink the entire bottle, you are taking in almost triple the amount of calories.

Here are some alternatives that won’t be adding hundreds of extra calories to your healthy eating plan each day. You are probably familiar with all of them. Maybe it’s time to get reacquainted.

Water is the healthiest drink you can have. It contains no calories. Most people say that it has no flavor, but depending on your region or what type of water you have, some people like the taste of some water over others. Bottle, tap, well or carbonated, water is still good for you.

If you can’t drink it straight, spruce it up with a flavor packet. Just about every juice company has created drink crystals that can be added to water bottles for the same great taste as soda or juice but without the added calories.

Milk contains calcium and vitamins A and D. Calcium is needed for strong bones and teeth. Milk is also filling to the body, especially when you drink it warm. You can buy low-fat chocolate milk if you prefer that taste better. All milk contains these healthy vitamins and minerals but low-fat or skim is better as far as fat and calories go. For those who are lactose intolerant, try soy varieties.

Tea, especially green tea, has been praised for its antioxidant properties. Antioxidants fight the free radical damage inside the body. Herbal teas contain ingredients that work to ease stomach pain, cramps, headaches, nausea and help calm you after a hard day. As long as you use a sugar substitute or very little sugar, the caloric damage is next to nil. Choose hot or iced teas depending on what takes your fancy.

Juice has both good and bad points. Vegetable juices like V-8 usually have no artificial ingredients. It can lack sweetness but you can overcome that by juicing your own vegetables to capture more of the natural sugars.

With fruit juices, the calorie count can be high. If you choose 100 percent juice and limit your intake to one cup, you will reap the vitamin benefits of the fruit.

What you drink is just as important as what you eat. Choose healthier drinks so that the majority of your calories are coming from food.

The problem with the food that most of us eat on a regular basis is the fact that it wasn’t the kind of food that nature intended for us to eat. Huge advertising campaigns are constantly trying to convince us to eat a myriad of different foods and they are all fueled by the same desire to make bigger profits for the food manufacturers. The human body was designed to eat specific foods to maintain a healthy balance and that balance included a body weight that ensured good health.

Obesity is becoming a bigger problem each year (please excuse the pun!) and it is down to the fact that more and more people are eating the wrong food. Because of this they start to feel hungry due to the lack of nutrition in that food, and then feel that they have to eat more to get the dietary needs they require.

There is also a lot of conflicting information about what we should and shouldn’t eat, confusing people as to what is good for them. One minute chocolate is good for you and the next minute it is bad. This wasn’t really a problem for our ancestors who had a simpler diet, where only basic foods were readily available. And one thing they didn’t need to contend with on the scale that we see today is obesity.

As obesity has now become an epidemic it was a rare occurrence in days gone by. That says something for the foods that we are eating today. And you couldn’t just blame a lack of money or a lack of food, because those who could afford to buy what they required didn’t have the widespread weight problems that face modern society.

If we look back in time and the onset of obesity in different races and nationalities, it can generally be linked to the introduction of changes in the type of foods that they began to eat. It is difficult to fight the urge to eat when the body is feeling hungry even for those people with considerable will power. And that is why most people tend to fail when they go on a diet. Unless all their nutritional needs are being met in some way.

Before starting out on any weight loss plan you should calculate your ideal weight. This ideal weight will become your guideline as you attempt to lose weight. “Fast” weight loss doesn’t mean that you lose 50 pounds in just one night. If you are looking to lose an amount like this, it may take several months to lose the weight.  For people who are severely overweight,  the process may take quite a while longer. Among other things, the speed of any weight loss depends on how well focused you are on your diet.

The following tips may help you to lose weight.

1.Before starting, try and get to know the calorie count in any food you will be eating. Knowing this information helps you to keep track on how many calories you are consuming on a daily basis.

2. Do not forget to eat fruit and vegetables. Studies have shown that your body needs a minimum of five portions of fruit and veg a day. This is a great starting point in maintaining a healthy body. Fruit and veg have beneficial vitamins, fibers and antioxidants, and they are also filling, which helps prevent snacking between meals.

3.Always eat  the best quality food you can afford.  Try to avoid calorie dense foods.  Remember to keep those portions small.  All food should be chewed slowly as this makes digestion more effective, and lowers the tendency to overeat.

4. Do not skip meals.  The temptation to starve yourself will not do you any good.  Small frequent meals help to keep the levels of your blood sugar balanced and energy high.  Try dividing your normal three meals into five or six smaller ones.

5. Fresh veggies and fruits are ideal foods that do not contain the high fat and sodium of packaged foods.  Eating these natural foods that are also fresh increase the likelihood of weight loss.

6. Do not be afraid to indulge on occasion.  Just be sure to use moderation when eating your favorite foods.

7. Do not believe everything printed on the front of a label on processed food.  Always turn the package over and read the nutritional content.

8. Instead of drinking all those sugary beverages and juices drink water.  Remember the suggested amount of water is 8 glasses a day.  Water is really effective for removing waste and toxins from your body.

9. Keep a journal where you record each piece of food and drink that you take.  This will increase your awareness of calories consumed.

10. Exercise. You should do some physical activity on a daily basis. A half hour to an hour of physical activity every day will help your health and fitness. It will also help you in losing weight and strengthening those muscles. Workouts that are weight bearing are great for burning those  calories.

Nowadays, information on weight loss is freely available. But sometimes that information is cloudy and difficult to understand. Here are some useful ideas to help you to you weight loss goals.

1.– It is important to be in the right frame of mind before you begin any weight loss program . Not feeling good about yourself will not help you to choose healthy and nutritional food. Going on a diet and losing weight will improve your self esteem. Having a positive mindset is key to your success.

2. – Try eating natural foods as much as much as possible. Foods that are natural and whole are filled with nutrients. An added bonus is that they make you feel full for longer, so you tend not to snack between meals. If your body is getting the correct nutrients then you will achieve your target weight. You will also have more energy and will begin to feel good. On the other hand, if you eat highly processed foods, this will cause you to be hungry all the time as your body craves the nutrients it needs for good health.

3. – Water is the best supplement ever known to mankind. Try to drink as much of it as you can. Most people get confused as to whether their body is hungry or thirsty. At times many people should be drinking water instead of eating. It has been shown that you will not feel hunger the same if you drink plenty of water. This way you satisfy the thirst, which you have confused for hunger. Water has many other advantages as well. Water aids in the digestion of food. A stomach filled with water needs less food to feel satisfied.

4. – Food should always be chewed well. This will allow you to get the needed nutrients from your food. A well nourished body is satisfied with the food it receives and eats less. Chewing food correctly ensures better digestion.

5. – Try eating 6-8 small meals per day instead of eating less frequently. Large meals make the digestive system work more. The large time span between meals causes you to be more hungry for the next meal.

6. – Try to increase your exercise. Overweight people often lack any physical activity. Add simple activities such as biking or walking to your daily routine. Find something you enjoy doing and simply do it. Do not choose an activity simply because it burns the most calories if you will not continue doing it on a regular basis.

It would seem we all try to avoid using the words fat or heavy, and instead try to replace them with kinder and gentler words, like plump and cuddly! But no matter how you say it, being overweight is being overweight. It is also noticeable that in most Oriental cultures, there is not nearly as high a rate of obesity as there seems to be in the United States. There has been research conducted to find out why the Orient seems to have a healthier lifestyle, and what we can do to become more like them.

Of course, it isn’t true that there are no overweight Oriental people in the world, because being overweight is an issue that affects all of us. Every race and every culture. But do the Orientals have a secret that can help keep many of it’s people from being overweight?

Recent research in Japan have shown that there is a type of Chinese tea called Okuma’s Wu Long tea, that when used together with a healthy diet and exercise plan, had over double the calorie burning effects than that of people who were drinkers of the authentic Japanese green tea. Drinking Wu Long tea daily, 15 minutes before you eat a meal consisting of carbohydrates, also helped stall the rise in insulin that normally comes after eating food with a lot of carbohydrates. Carbohydrates have been shown to cause weight gain by increasing insulin levels, and you can help reduce your chances of this by consuming this tea. Japan’s Shiga University of Medical Science has been conducting studies, and recently also found that drinking Wu-Long tea is a good way to help lose weight. When taken daily it has also been shown to dramatically clear up skin eczema in a matter of weeks, it can help in the reduction of free radicals and can also lower the risk of infection.

The ancient Chinese medical book “Bencao Shiyi”, said that tea “will make one live long and stay in good shape.” Certain teas, like the oriental Wu-Long tea, which is found in China’s Fujian Province, have been used by many generations of women to help them melt away body fat, boost energy and clarify the skin. The results of these newer studies in Japan seem to come to the same conclusion

Specialist teas are just one form of natural supplements that you can use to help in weight management and fat loss. But you must also remember to keep up a healthy diet and maintain an exercise routine at the same time, to give yourself the best chance of reaching your ideal weight. And staying there!

If you have a look around, you will find lots of people who would like to lose some weight. Basically,there are two reasons for this. One is for their health and the other one is for their appearance. Whatever the reason, people are still keen to have a go at a strict diet program or an even stricter exercise routine. And when they don’t seem to be getting anywhere fast, the eating plan and the workout fall by the wayside.

In practical terms, every weight loss program will take time. Therefore, if somebody tells you something other than this, they are either not being completely honest or are simply uninformed.
Included in this post are five ideas to help you be successful at losing weight. They are simple, everyday actions that everyone can do. You do not have to live at the gym, and you can even eat your favorite food. Instead of following a variety of weight loss programs, follow just one for a month and see how you get on. If you do not see an improvement after this period, then it might be time to consider an alternative.

1.Walking:
Simply by taking a 30 minute brisk walk every day can prove to be very useful. By doing this you not only develop stronger legs, your heart becomes stronger and you get rid of extra calories in the process.

2.Cycling:
Mini cycles are exercise devices that can be used anywhere. They look like a set of bicycle pedals connected to a metal bar. What’s good about them is that they are not costly like other standard or exercise cycles used for weight loss, and they are portable. You can use this device to pedal in your office chair, on the sofa at home or any number of places.

3.Climbing stairs:
Instead of using the elevator, taking the stairs is a great way to lose weight. You will hardly even notice that you are getting extra exercise. Taking a few more steps every day can do a lot in reducing your weight. So try to take the stairs whenever you go to a mall or super store instead of the elevator.

4.Cutting down on fats:
Weight loss does not mean that you can never have any of your favorite foods again. Even the worst of foods can be eaten, in moderation. Remember that no one food will curb your attempt at losing weight, unless that food is consumed in excess. For example, substitute a smaller version of your favorite candy bar. You do not have to give up a favorite food, but you will have to eat a smaller amount of the foods you love when you are trying to lose weight.

5.Daily exercise:
No matter what your exercise routine is, you should try to set aside some time for daily exercise. Making it part of your daily routine is a minimum requirement for successful weight loss.

The above post is written to provide information only. It is not meant to be used to replace any professional nutritionist advice you may already have. It is always recommended to consult your doctor before you start any program to lose weight.

We all want to lose weight fast when we decide to go on a diet. But when we do not see the results that we are looking for, we tend to give up and go back to our old eating habits and don’t want to exercise. We start to set unreasonable goals, and if we do not meet them, we give up. Instead of having the all or nothing frame of mind with dieting, you should think of it as making little choices that are going to help you improve your overall health and get you on your way to meeting your goals. This approach is going to give you better results.

Most people who begin a diet set themselves goals that are not possible to reach. This then becomes something they see as failure and they decide not to continue with the diet, when all they would really need to do is change a few things and they would be well on their way.  Some people change what they eat but only eat it because it is healthy and not what they like. They can only eat those foods for so long, and then back to the foods that they actually like.

If you want to follow your plan you need to set reasonable and reachable goals. Be reasonable with what you can do and also what you are not likely to achieve. It is a reasonable assumption that we can lower our calorie intake. But nobody said it would be easy. It will take a bit of work.

Following a sensible plan is usually best for long term weight loss. Our weight depends on many factors, such as the retention of liquids, the digestive system, the time of day that we weigh ourselves and everything that we eat. If you change your eating habits you can find that you are able to lose more weight and not fail. One cause of failure in a diet is to be too strict with what you have to eat and not allow yourself to have treats and enjoys foods that you love in moderation.

The key to successful weight loss is not to plan on losing a set amount each week. That can lead to unhealthy choices and the chance of gaining all of the weight back after you stop the diet. Think of it as making lifestyle changes instead of dieting. That can help you view what you are eating as a choice, not a diet. Don’t give up if you do not see the pounds falling off the scale, it can take a while and sometimes we reach a point where we stay at a certain weight for a while.