Booty For Life

butt workout

Time for a review of the program with possibly the greatest name I’ve ever come up with…(and certainly the best cover art)…but first:

I’m in Atlanta this weekend and off to Orlando next week for my last trip of this month. Atlanta is pretty cool downtown…had a few good meals and toured around a bit.

Now we’re all entering the heart of holiday season here now, but I want you to stay strong.

For me, I’m sticking to the “Vegan Month Experiment”…and by planning ahead, I made sure all this travel wasn’t too hard to deal with.

Click here for this week’s fat loss coaching call

Now if you still have Halloween candy sitting around, let’s go to our tip of the week (and an interesting diet research study)…

Monday – Nov 9images

Transformation Tip of the Week:

The harsh truth is…”If it is in your house, you’re going to eat it.”  So get rid of the junk, and don’t let it get there in the first place! Do not rationalize a reason for it to be there.

Get past the “dollar value” of the junk and just dump it. You WILL feel better about it, you WILL benefit from it and you WILL NOT have to stop yourself from eating it because it wont be there!

Workout A – Booty for Life – 8 week program

1A) DB Split Squat (3×8) 2-1-1
1B) Stability Ball Leg Curl (3×12) 2-1-2
2A) DB Step-up (3×8) 2-0-1
2B) Plank (3×30 seconds)
3A) Stability Ball Jackknife (3×10) 2-0-2
3B) Stability Ball Rollout (3×8) 2-0-1
Interval Workout A
Stretch Tight Muscles

30 minutes of fun activity

Now for some tips from Men’s Health magazine (Nov 2009)…

1) Lifting heavy weights overhead while standing is better than lifting lighter weights while sitting on a stability ball. I actually knew this from the day I first saw a stability ball.


Because I had a habit of lifting heavy weights. The only people who were fooled by the ball were people who had not lifted heavy weights before.

Experience is a great teacher.images1

2) Plain creatine is best, the rest is a joke (so just buy cheap plain creatine powder)


Workout B – Booty for Life

1A) Ecc Chin-up (3×5) 5-0-1
1B) [Kneeling] Pushups (3xAs many as you can) 2-1-1
2A) Wide-grip Seated Row (3×10) 2-0-1
2B) DB Chest Press (3×8) 3-0-1
3A) DB Row (3×8) 2-0-1
3B) Incline DB Press (3×8) 2-0-1
Interval Workout B
Stretch Tight Muscles

30 minutes of fun activity…and now check out this research study…

J Am Coll Nutr. 28(2):159-68. Adherence and success in long-term weight loss diets: the dietary intervention randomized controlled trial (DIRECT).

The scientists wanted to see if people could stick to different diets.

They studied 322 overweight men and women in 3 diet groups:

1) low-fat
2) Mediterranean
3) low-carbohydrate

Overall compliance at month-24 was 85%, with 90% in low-fat, 85% in Mediterranean, and 78% in low-carbohydrate diet (p = .042 between groups).

More women than men dropped out (29% vs. 14%) and more current smokers dropped out (25% vs. 14%).

Also, other predictors of dropping-out were:
a) higher baseline BMI
b) less weight loss at month-6

Greater weight loss achieved at month-6 was the main predictor associated with success in weight loss.

Holidays were a trigger to a significant decrease in adherence followed by a partial rebound.cookie

Generally, the most irresistible restricted food items were cookies (45% of dieters) and fruits (30%).

Among the physically active (n = 107), 44% reported a tendency to eat less after exercising compared to 10% who tended to eat more.

(NOTE: That means in MOST cases, exercise reduces appetite, BUT in 10% of people, exercise INCREASED appetite.)

Initial 6-month reduction in weight is the main predictor of both long-term retention and success in weight loss.

Special attention is needed for women, current smokers, and during holidays.

Physical activity is associated with subsequent reduction in energy intake.


Workout C – Booty for Life

1A) DB Squat (3×8) 2-0-1images2
1B) Side Plank (3×20 seconds)
2A) DB Rear-Deltoid Raise (3×12) 2-0-1
2B) Stability Ball Hip Extension (3×10) 2-0-2
3A) DB Incline Curl (3×8) 3-0-1
3B) DB Triceps Extension (3×8) 3-1-1
Interval Workout A
Stretch Tight Muscles

Social Support Saturday!
30 minutes of fun activity.

For support this week, we turn to ourselves and our choices. According to Men’s Health magazine (Oct 2009), “People who workout in the morning are 90% more likely to stick to their workout than folks who try to workout later.”

So make sure you are scheduling your workouts when you will do them.

Sunday – Plan, Shop & Prepare
30 minutes activity and then plan, shop, & prepare. One thing you should plan out is a good breakfast.

For example, blender drinks featuring whole, natural foods are good, as are high fiber foods like oatmeal, raw nuts, and fruit.images3

I don’t believe that breakfast “boosts your metabolism” (I just don’t get how that would happen), but here are three arguments for eating breakfast.

1) Bill Phillips, author of Body For Life, believes that if you don’t start your day with a good breakfast, then your mind starts down that dreaded path of, “Oh well, I’ve already blown it, I may as well keep eating whatever I want.”

So get up on time. Eat the breakfast that is on your meal plan. And you’ll have a better chance of sticking to your daily plan.

2) According to research, folks who eat breakfast tend to maintain their weight loss better than folks who don’t. The researchers never give a good reason, but hey, it must be helping.

3) Researchers from Toronto have found that eating a high-fiber breakfast helps reduce food intake in following meals. They call it the “first meal effect”.

So again, start your day right, and the rest of the day will be easier.

Next week!butt workout
Booty for Life – Part 2
A very special fitness guru interview

To your success,

Craig Ballantyne, CSCS, MS
Author, Booty for Life

  • Allie (Protein Girl)

    I need some “Turbulence Training” booty shorts…

  • Fenella Pearson

    Eating high protein for breakfast works just as well as high fibre. Because I have IBD, I can’t eat insoluble or soluble fibre ( even flaxseed), so I have to go down the high protein route.

  • Richard

    Hi Fenella,

    IBS is usually an indicator of some kind of food intolerance/allergy. I think that Dr’s John Berardi, Eric Serrano, and Mark Hyman, have published articles about treating and potentially getting rid of IBS. Have you ever looked into finding out why you have it? Other possible reasons are yeast infections in the gut, etc.

  • karen

    What is an Ecc Chin up??????????????????????

    • Lauren

      Hey Karen!

      Ecc chin up is a shortened way of saying eccentric chin up-focusing on the eccentric part of the movement i.e. when y0u’re lowering yourself back down. So 1 second on the pull up, 0 seconds rest at the top, and take 5 seconds to lower yourself (5-0-1)!

      • karen

        Thank you for the reply :o)

  • munmun

    if you wake up at 5 am and exercise at 8.00am what should you eat at 5 and then post workout?

  • C-muslces

    note: fruit is ok on a diet just stay away for pineapples and watermelon b/c most people tend to over indulge.

    • Craig Ballantyne

      I totally disagree. I’ve never met a person who got fat eating fruit of any kind. In fact, I eat 1/4 of a watermelon almost everyday in the summertime.


  • Yvonne

    Hi Craig,
    I’ a little confused. If you are ‘touting’ a booty workout, I am confused as to how DB bench presses, DB incline curls, and I am assuming here that you are relating to the biceps, and triceps extension and seated rows is going to affect the booty area. when out of 5 exercises for the “booty, you have upper extremity exercises, this to me looks like false advertising. Now I could see an argument for ‘lats’ which attaches on the iliac crest, but the deltoids and triceps???
    Just my thoughts.

    • Craig Ballantyne

      It’s a total body workout.

  • I have to agree with Craig, I have been eating fruit, especially pineapple and watermelon pretty much all my life. At least 1/2 of each every day along with mangos, grapes, bananas, oranges and whatever else I can. I have yet to gain weight and I have yet to have a client gain from doing the same. They contain high nutrients and help the body with detoxing and cleansing. Pineapples are excellent antioxidants not to mention mangos have wonderful benefits as well as all the berries and the list goes on and on.

    Eat up and then some!

    Great post Craig!

    “Queen Boot Camp”

  • Kassandra

    What if you want a BIGGER booty? (And by bigger I mean Jessica Biel, Kim Kardashian (with butt pads lol) Beyonce big, not wide flat flabby walmart chick big lol.

    • Suzanne

      Yes I would like to know too! Just sticking to the lower rep range for the booty excercises? Or do you have any other advice?