Midlife Appetite

If you’re over 40 and when you look in the mirror you see a whole lot of fat around your belly (that wasn’t there before) BUT you just can’t stop eating – this is for you. Today we discuss Midlife Appetite.

This article on Midlife appetite is an excerpt from my “Mastering Midlife” course (launch Spring 2020) I do hope you enjoy. If you want to hear more about the course, please visit my website www.theshrinkshop.com and you’ll be the first to know when it goes live.

So here goes – Midlife Appetite

LEPTIN

I think we’re about 30 videos into this course, and I’ve slapped you around the head with Insulin in at least half of them. I’ve repeated myself and reworded myself, I’ve come at insulin at different angles, showing different relationships, and I don’t apologize.

Insulin is that important.

Insulin was discovered in 1921, just a year later Leonard Thompson, a diabetic 14 year old boy, became the first person to receive an Insulin injection. In the 1930’s we were sticking anorexics with it, but then we figured this wasn’t the best idea. We used it on mental patients and we sourced the insulin from cattle and pigs (we eventually deemed that a bad idea also). In 1978 we figured a synthetic version and Eli Lilly went on to be the first to sell it commercially.

By 2030 79 million people will be taking insulin.  Not bad for 109 years

We know how important insulin is with regard to body composition because we’ve had over a century to figure it out. 😏

Introducing Leptin.

Leptin, also a hormone, was discovered in 1994, just a young pup compared to insulin. I predict that in 100 years I will have to do a whole new course to incorporate everything we are sure to discover about leptin

Leptin is “new” and yet we can already see how powerful this hormone is with regard to appetite, energy expenditure and body composition. Dare to say as we find out more, Leptin may be the new Insulin, they are definitely best friends already. The role leptin plays has already lifted the veil of shame from many people who are overweight or obese. Knowing more about Leptin has stopped a lot of the finger wagging and we can now see how it is the curse of many dealing with midlife weight gain

As I have said before, this course is intended to build upon itself. If I had jumped straight in and started with leptin it would have overwhelmed a lot of people, but by now (hopefully) you can see how lifestyle can cause a hormone to run riot, you are now be able to join some of the dots together – how an eating behavior triggers a hormone and when a hormone is being over worked for a long time, the body (receptors) eventually become resistant and unresponsive to it.

In the majority of cases Insulin Resistance is acquired by lifestyle choices, not genetics. It is an environment that builds up overtime and often shows its head in middle age. Leptins story runs in parallel with insulin. So hopefully my nagging and repetition will pay off and what I’m about to say will sound eerily familiar.

WHAT IS LEPTIN?

Leptin is made in fat cells and in the small intestine. Leptin tells the brain (via the hypothalamus, a region of the forebrain) how much fat we have stored.

If we gain weight and store more fat, leptin levels rise, this is the message that goes to the brain and the brain obliges by reducing appetite and increasing expenditure (the rate at which energy is burned). In an ideal world, you eat less, burn more and lose the weight.

If we lose weight, fat levels drop, therefore leptin drops and this is the message that goes to the brain. The brain doesn’t realize that we want to see our abs by summer and it increases our appetite and reduces calorie expenditure. If you’ve ever tried and failed to lose those last few pounds – this may be why, it is also (one reason) why prolonged calorie expenditure leads to a plateau (or rebound)

Indeed, calorie restriction (even without weight loss) can reduce leptin levels!

When I did the section on appetite and cravings, I was tempted to talk about leptin then, but I thought if I did It would take attention away from the role of being a sugar burner or having a learned behavior to unravel. But now is the time to take the subject of appetite to a deeper level.

Often, we see heavy people unable to stick to diets, they can’t stick to the required portion sizes and within a month they quit (because willpower only lasts for a month – to be discussed more later in the course) So this heavy person blames themselves and so on and so on.

What we are now understanding is that these heavy people have more fat, so they should have more leptin and with more leptin the brain SHOULD reduce their appetite – but what if it doesn’t?!  What if the brain doesn’t get the right signal and it still thinks this overweight person has low leptin and is starving?! If this is the case the brain will increase their appetite and slow their energy expenditure! We call this Leptin Resistance (LR)

LR = Heavy people with huge appetites = weight gain = LR = Heavier people with huge appetites 😥

The Leptin response is a type of negative feedback loop. We have many other negative feedback loops, like the way your body controls your temperature. If you are too hot your body will start ways to cool you down (like sweating or with animals, panting) If you are too cold, the body responds differently, you get goose bumps so that heat is not as easily lost, you start to shiver and blood leaves the skin and goes to your internal organs – all because your brain is told that you are hot or cold. We have negative feedback loops for breathing and blood pressure AND leptin is just another feedback loop informing the brain of our fat storage.

If you are fortunate enough to have never been overweight, you may not have much body fat, but this is your normal and the brain knows that. If you have been heavy and drop a lot of weight, you may end up with the same body fat % as that blessed lean person, but that’s not the message that goes to the brain. The message is – we’ve lost a lot of fat/leptin, send help.

This is another reason that people rebound after a diet, but all is not lost, I will explain ways to help you avoid this unfortunate situation.

In summary, this is what leptin is meant to do;

LOSE FAT, LOSE LEPTIN = APPETITE INCREASES & ENERGY EXPENDITURE DECREASES

GAIN FAT, GAIN LEPTIN = APPETITE DECREASES & ENERGY EXPENDITURE INCREASES

Leptin is seen as some as an appetite stimulant, by others as a starvation regulator.

LEPTIN RESISTANCE

When someone eats too much sugar and doesn’t move enough, and they do this for long enough, they become Insulin Resistant (IR). Insulin is constantly being pumped out of the pancreas to deal with the persistently high level of sugar in the blood. In the end muscles become resistant (the person gets fat) and then fat becomes resistant (the person gets skinny, but that is the least of their worries at this point)

Too much of a hormone is a diseased state.

Because Leptin is secreted from fat cells, when we are greatly overweight there is a lot of Leptin going on, with LR the brain just doesn’t see it! (the same way muscle and fat cells stop responding to insulin)

In the case of Leptin, if the brain doesn’t know we have a lot of it, it responds as if we don’t have much of it at all – it responds as if we are starving – our appetite will be ferocious.

How many people do you know who are vastly overweight and yet can’t stop eating? Reality shows thrive on this stuff, “My 600lb Life” and other such disturbing shows, where we love to blame the person or their families.  I’m not saying that Leptin Resistance is always the cause, but if you’re heavy and have really struggled with weight loss because of an appetite you just can’t control – this could be you, and for what it’s worth, no amount of willpower can overpower the brains response to Leptin Resistance.

LEPTIN & INSULIN

Leptin and Insulin are the best of friends.

Having high levels of insulin, will also keep stimulating the release of leptin, this would normally result in us feeling less hungry. However, when we are insulin resistant, we keep producing more and more insulin, which results in us producing more and more leptin. Just as with insulin, when this situation is prolonged the receptors stop hearing the message, and the result is Leptin Resistance.

Insulin Resistance – we have lots of insulin in the blood, but the cells respond as if it is not there.

Leptin Resistance – we have lots of leptin in the blood, but the brain responds as if it is not there.

Remember hormones travel in the blood and attach to their own receptors. Hormones are the key and the receptors are the lock, all being well the key attaches to its specific lock and the magic happens. With insulin and/or leptin resistance – the key doesn’t attach to its lock – the magic does not happen.

This relates to our age because “resistance” does not happen overnight. In the vast majority of cases, both forms of resistance are a result of a prolonged state that we have created with poor nutrition, stress, and lack of activity.  Not blaming anyone here, because who amongst us knew?!

WHAT CAUSES LEPTIN RESISTANCE?

Both Insulin and Leptin resistance can often be reversed, but before we get there, what causes Leptin Resistance?

Remembering that Leptin is relatively new to research. So far, we can with certainty point to 4 causes of leptin resistance

  1. High levels of Insulin. Chronically high insulin levels mean chronically high leptin levels.
  2. Inflammation. Inflammatory signaling in your hypothalamus (brain) is one cause of leptin resistance.
  3. High levels of free fatty acids in the blood. These elevated free fatty acids may interfere with leptin signaling.
  4. Having high levels of leptin in the first place. This may be a unique situation and/or it is due to someone being overweight and especially obese.

All of the above are made worse by being obese, and its easy to say that the first thing you have to do is lose weight, BUT, it can be a cruel and vicious cycle, the more fat a person has, the more resistant they become and the brain signals them to eat more and burn less. 

So, lets focus on what we can do to fix the problem, because just like with Insulin Resistance, we do have a lot of control when it comes to Leptin Resistance, and let’s be honest – doing nothing is not an option.

HOW TO INCREASE LEPTIN SENSITIVITY

  1. Cut Sugar – When researchers were studying leptin, they induced it in animals by injecting them with sugar, especially fructose. Limit your sugar intake (duh) and watch for hidden fructose in food. Fructose is a fruit sugar, but most fruit only has about 6% fructose, but be mindful of it anyway and keep your honey and agave to a minimum. Although thought of as more “natural sweeteners” honey is 40% fructose and agave syrup 56%
  2. Reduce Inflammation – inflammation raises leptin and leptin increases inflammation!

Please, PLEASE cut the processed food and if you know you’re sensitive to gluten (wheat, barley, rye) cut that out too! Gluten leaks through the intestinal lining and increase intestinal permeability. Increased intestinal permeability leads to inflammation in the hypothalamus which will reduce leptin sensitivity and ultimately will cause leptin resistance.

  • Improve Gut Health – A healthy balance of gut bacteria is critical for maintaining the integrity of the intestinal barrier and keeping inflammation at bay. Include plenty of prebiotics in your diet by eating garlic, onions, leeks, asparagus, Jerusalem artichokes, shallots, beets, green peas, cabbage, chickpeas, nectarines, watermelon, grapefruit, pomegranate, dates, figs, pistachios, and cashews, you can also use (as I do) a prebiotic supplement called Insulin.

Probiotics also possibly increase leptin sensitivity.Probiotics have been found to help modify leptin. The strains to look out for are lactobacilli and saccharomyces boulardii. Fermented foods contain probiotics, eating fermented foods such as sauerkraut, kimchi, yogurt (fermented, no Yoplait😊 ) and kefir can help.

  • Exercise – When you exercise your muscles secrete inflammatory compounds, these go to the brain where they in fact have an anti-inflammatory effect, and causes leptin sensitivity to increase.
  • Eat Low Carb – The best way to improve leptin sensitivity is to increase insulin sensitivity, and the best way to do that is to reduce carb intake, eat only slow acting carbohydrates, and don’t eat a carbohydrate by itself. Monitor your blood sugar by using a blood glucose meter https://theshrinkshopshop.com/collections/frontpage/products/blood-sugar-testing-kit
  • Lower Stress – Stress is a major cause of inflammation and elevates insulin. I know this is the one you don’t want to hear, but stress will make you crazy, overweight, bloated & inflamed!
  • Sleep – Another one you probably don’t want to hear, but research showed that leptin levels dropped by 20% with just 6 nights of mildly interrupted sleep. I’ve seen how sleep can ruin someone body composition so many times, that I developed my own product. www.theshrinkshopsleep.com
  • Calorie Cycling – this is old school 😊 When I was dieting for bodybuilding competitions, we would have a “cheat day” every 10 days or so, for that one day I would drastically increase my calorie intake. Today we call it a “leptin reset day.” There are several ways of doing calorie cycling, I used to do a full day, other people do part of a day, and others do several high calorie meals per week (usually in the evening). One word of advice here, most of the extra calories must come from carbohydrates, fat will not have the desired leptin response. This might be hard for some of you that live low carb (as I do) as a huge carb day works against everything you know, but for a leptin reset – the calories  have to come from carbohydrates.

That’s it for Leptin, I just want to leave you with one final point to ponder, and that has to do with Leptin and Intermittent Fasting.

INTERMITTENT FASTING & LEPTIN

This is another example of how this course is intended to build upon itself. If you were just trolling youtube and you came upon this information it would probably make no sense. However now, after all my talk of “lipolysis” I think you’re going to be pretty comfortable with what I have to say here.

So think back to the videos/text on Lipolysis (the breakdown of fat).

The first step of lipolysis is epinephrine and Intermittent Fasting increases this fat mobilizing hormone. When leptin declines due to weight loss is usually reduces your BMR (basal metabolic rate), it does this by reducing the output of epinephrine and norepinephrine.

BUT

With Intermittent Fasting (IF) these two hormones increase despite the declining leptin. Basically, leptin does not slam on the break with these two hormones as it usually would when you lose weight. Fat loss goes on regardless during IF!

Because you are now familiar with Lipolysis you will understand the powerful impact IF can have on anyone trying to lose weight, and especially for those trying to lose those last ten pounds.

Usually, as a diet goes on leptin will reduce epinephrine (the first step in lipolysis/fat breakdown) BUT not if you incorporate Intermittent fasting. With IF that crucial first step in fat breakdown is actually increased, and this is HUGE!

It’s one technique I use a lot in my coaching, especially when I see the weight loss slow down.

If you use The Shrink Shop app for training/nutrition you will see this approach a lot in my packages. If you don’t use my app – go check in out! It’s on IOS and Google Play, just look for The Shrink Shop.

WELLNESS WORKOUTS

This is an article I wrote for www.bodybuilding.com but I wanted you guys to see it first.

In 2020 the NPC and IFBB are rolling out the new Wellness Division, a very different look to what we have been used to seeing onstage.

With regards to training, I feel there are two approaches

  1. Those who already blessed with a thick and shapely lower body
  2. Those who will have to do it the hard way 🙂

Whether you are thinking of getting onstage, or if you just want to build up that behind, I think you will love these workouts!

There are 12 workouts and I have tried a few of them – boy was I sore.

Enjoy x

Get ready as the NPC and IFBB Professional League add Women’s Wellness as their newest division in 2020.

Exhale a sign of relief and inhale a breath of determination as this new competition category embraces the most female of physical attributes while opening the flood gates on what will be a very competitive stage.

Do not be fooled into thinking this will be an ‘easier’ way to get on stage, and don’t listen to the naysayers who will tell you that this will bring the quality of competition down. Although we don’t have a precedent to refer to in the NPC or the IFBB, you can take a look at the gals in the recent Wellness Fitness competitions to see what we have to look forward to.

The incredible Nikoletta Sularz, who won the 2019 European Wellness Fitness

Or

Lisa Meiswinkel who won the overall at the 2019 Nordic Cup & Jan Tana Classic

These ladies will give you an idea of how this category is going to explode onto stages around the world.  Whereas, bikini, figure (even physique) started off somewhat tame and then, overtime, they grew into themselves and bodies morphed into what we see today. Do not expect the Wellness ladies to be so timid – this category has been primed for a long time, and there are women who have been standing in the wings, chomping on the bit, lunging every gym floor, just waiting for this opportunity, and 2020 they get turned loose.

So, what exactly does “Wellness” look like?

Going straight to the powers that be, the NPC states

  • Wellness is for females with athletic physiques that showcase more body mass in the hips, glutes and thighs.  The upper body should be developed, but not to the same degree as the lower body.
  • Conditioning should be on par with Bikini, but with slightly more muscle.
  • They want to see a little body fat with slight separation of the muscles, but no striations please.
  • Abs – should be as the Bikini division.
  • Shoulders – a little more muscle than Bikini, but less than figure.
  • Quads – athletic with slight separation, no striations (you have been warned). Thighs should not be as lean as in Figure or Physique.
  • Glutes – Full and round with slight separation between the hamstrings and the glutes. No striations (thrice warned). Glutes should be bigger than bikini, but not as lean or defined as the Figure or Physique competitors.

If you (or anyone) thinks that it’s going to be easy to train for this category, then let me repeat one part of the criteria – “Separation between the hamstrings and the glutes” – ladies, right there is a whole can of hard work!

It is fabulous that at long last a full and powerful lower body is being celebrated in todays fashion, training and competition. This lower body mass is a lot more realistic for the majority of women, but it does tend to cover and hide any detail of the upper hamstring and its connection with the glutes.

Couple this with the fact that female fat stores in the lower body are notoriously difficult to reduce, and now you’ve just dictated a huge work load and extreme work ethic to the ladies of this division.

Genetically you either have the ladies blessed with thick legs or the ladies blessed with lean legs – without a lot of work, rarely the two shall meet.

The 3 main challenges I see are;

  1. The ladies who will have to build a great deal of muscle on their lower body.
  2. These same ladies will have to diet down for the shows without losing any of their gains. This is not as easy as it might seem and the industry gnarly diets with hours of daily cardio might not be the best approach.
  3. The ladies who have the mass already will have to etch detail into their behinds. There are many theories as to why lower body fat does not respond the same way as upper body fat does. It might be the dominant Alpha 2 receptors, or it might be the fat pattern dictated by Lipoprotein Lipase (an enzyme which plays a role in body shape and fat patterning) Whatever the reason, hip and thigh fat is well known to be stubborn.

As in every division, the whole show may be won or lost when the competitor turns around.

WELLNESS SELF ASSESSMENT

If you are thinking about christening this new category then its as good a time as ever to compare the judging criteria with what you have to offer. This is undoubtedly a category that will be split into the genetically blessed and those less blessed, but conditioning is rarely genetic and hard work often wins out.

Head on, looking at horizontal widths, we are looking for;

  • Shoulder to Waist ratio
  • Hip to Waist ratio

In every category longer clavicles paired with a small waist is a visual advantage. There’s not much you can do about growing inches of bone to your clavicle, and in other categories this one physical issue can seal your competitive fate. In Wellness however, a narrow clavicle won’t end your career, but it might necessitate more medial delt work to make that shoulder to waist ratio appear more than it actually is.

If the waist isn’t as teeny as you might like, the good news it that this can be somewhat of an illusion. Posing is a ridiculously powerful way to narrow a waistline, and so too is training to bring detail to the external obliques. Our eyes happily land on detail, and an etched oblique line that runs right down into those bikini bottoms makes the waist appear no wider than the medial insertions of the muscle itself.

The rectus abdominis and its ‘6 pack’ has an almost horizonal line to its detail, however the diagonal line of the oblique alludes to a narrow, conditioned and very sexy torso. The bikini girls have paved the way to prove this point.

An extreme hip to waist ratio will be celebrated in Wellness. The narrow, boyish bottoms that work so well for figure and physique will not be rewarded here. Ladies with the wider hips, you have found your home. Full glutes that fill out that wider pelvic frame will be an obvious advantage, especially when paired with a ‘Betty Boop’ type waistline.

Another important proportion to consider is the upper to lower body lengths. In this lower body dominant category long legs with solid mass are key. Although short legs can appear thicker, when they are showcased with a long torso, the look doesn’t always work. Again, if this is a concern, the right suit, the right shoes and the right posing can make all the difference.

If you are not blessed with wide hips and thick thighs but you feel that Wellness is your future, then just get ready for some big, basic leg workouts, by the looks of the girls working out nowadays, not many are scared of leg day, indeed most seem to live for it!

TRAINING FOR WELLNESS

Because the emphasis of this class is most certainly on the lower body, this article is going to focus on the legs, hips and thighs. That is not to say that upper body training is not required, as mentioned, if your proportions are not ideal then shoulder workouts will be routine. From the rear, prominent rear delts and visible erectors at the lower back will give you a visual taper.

When the eyes land on the widest part of the shoulder, then the narrowest part of the torso, then the width on the hips and glutes, it is a pleasing, complete look. This sort of patterning is not about size, it is more about completeness, a flow. In bodybuilding some men are cursed with poor calf development and when assessing the physique as whole, it is not the lacking of that one body part, it is more that the look is unbalanced, less complete.

Wellness is not about a muscular upper body, but for lines to flow, it must be complete.

Although chest, back and biceps will not play a huge role in this division, shoulders (front, medial and rear), abdominals and a little tricep, certainly will.

LOWER BODY TRAINING FOR WELLNESS

Rather than divide workouts by level of experience, these workouts are distinguished by those with the genetic attributes and those without.

  • Ladies that already have size and shape in the lower body
  • Ladies that are narrower with less size in the lower body

LADIES WITH SIZE AND SHAPE

Ladies who already have the size need to concentrate more on density and conditioning. Athletic moves, plyometrics, even track work may serve these women well.

The hamstring/glute tie in will be a priority, and that may take hill sprints, more step ups, lunges, dead lifts, kettle bells, good mornings and single leg work.

LADIES WTH LESS SIZE AND NARROW HIPS

Ladies, you get to experience it all! But if your legs are leaner, the prized insertions may come easier to you and it will be the mass that you chase. Squats, double leg press (as opposed to single leg press), smith lunges (allows for more weight to be used), reverse and forward facing hack squats, deadlifts for weight, they will all be in your repertoire.

SEQUENCING

Although it’s tempting to hit legs every day of the week, progress also requires rest and adequate recovery. These lower body splits are for both types of ladies (mass and those seeking mass)

WORKOUT SPLIT A

Workout #1        Hamstrings & Glutes

Workout #2        Quads

Workout #3        Glutes

Workout #4        Upper body

WORKOUT SPLIT B

Workout #1        Quads & Glutes

Workout #2        Hamstrings

Workout #3        Glutes

Workout #4        Upper body Alternate between Split A & B every week or every two weeks

** You can workout more than 4 days per week, you simply stick with the order of the workouts

The following workouts are divided;

  • Ladies with mass workout splits A & B
  • Ladies seeking mass workout splits A & B

WORKOUTS

LADIES WITH MASS ALREADY

SPLIT A

WORKOUT 1 Hamstrings & Glutes

  Set #1 Set #2 Set #3 Set #4 optional
Seated Reverse Hamstring Curls 20 15 12 30  
Good Mornings          
Travelling forward Lunge 40 total 30 total 24 total 20 total  
           
Lying Hamstring Curl 20 12 10 10 30
Side Lunges 12 ea side 12 12 12  
           
Dumbbell Deadlifts 12 10 8 6-8 6-8
Banded Side Walk 30 total 30 30 30  
           
Hamstrings on Stability Ball 20 20 15 15  
Weighted Step Ups 15 ea leg 15 12 12 BW  20 *

* BW Body Weight

SPLIT A WORKOUT #2 Glutes

  Set #1 Set #2 Set #3 Set #4 optional
Seated Hip Abduction 25 15 15 15 25
Barbell reverse lunge (foot raised 2”) 15 each leg 12 10 10 10
           
Traveling Crab Lunge (stay low) 30 total 30 24 24 20
Standing Band glute kickbacks 15 each 15 15 15  
           
Hip Thrusters on bench 30 15 15 15 30
Banded lateral/side Walk 15 each 15 15 15  
           
Machine loaded Butt Blaster 20 12 10 10 20
Single Dead Lifts with dumbbell 10-12 10-12 10-12 10-12  
           

SPLIT A WORKOUT #3 Quads

  Set #1 Set #2 Set #3 Set #4 optional
Single Leg Press 15 each leg 12 10 10 20
Box Jumps 12-15 12-15 12-15 12-15  
           
Free bar or Smith Squats 15 10 8 10 20
Plyo Split Squats 20 total 20 20 20 20
           
Reverse Hack Squats 20 12 10 10 20
Body Weight Bulgarian Squats 12 each leg 12 10 10  
           
Thigh Extension 20 20 20 20  
Sissy or Pile Squats (body weight) 20 20 20 20  
           

SPLIT B WORKOUT #1 Quads & Glutes

  Set #1 Set #2 Set #3 Set #4 optional
Reverse (wide) then Forward 20 15 12 10 20
Facing (feet straight) Hack Squats 15 12 10 8 15
Standing/wall banded glute kicks 20 each leg 20 20 20 20
           
Smith Reverse Lunges  30 total 20 16 20 30
Goblet Squats  (if leaning forward too much, raise heels slightly) 15 15 15 15  
           
Leg Press (both legs for reps) 25 15 10 8-10 25
Pistol Squats or assisted single squat TF TF TF TF TF **
           
Single leg horizontal leg sled 12 each leg 12 10 10 20
Traveling/Walking lunges 30 steps 30 steps 20 steps 20 steps 40 BW *

** TF Too Failure (bodyweight)

*BW Body Weight

SPLIT B WORKOUT #2 Hamstrings

  Set #1 Set #2 Set #3 Set #4 optional
Single Stiff Legged Dead Lift 10-12 10-12 10-12 10-12  
Hamstring Curls on Stability Ball 20 20 15 15  
           
Single Leg Lying Leg Curl 8-10 8-10 8-10 20 20
Good Mornings 121 12 12 12 12
           
Romanian Dead Lifts 10-12 8-10 6-8 6-8 6-8
           

SPLIT B WORKOUT #3 Glutes

  Set #1 Set #2 Set #3 Set #4 optional
Bulgarian Squats w/barbell 15 each 15 15 15 20 BW
Marching Hip Lift (floor) 40 total 40 40 40  
           
Machine loaded Butt Blaster 20 each leg 151 12 12 20
Low ¾ Squats BW or barbell 30 30 30 30  
Body weight Diagonal Squat 12 each leg 12 12 12  
           
Alternate Reverse Smith Lunge* 40 total 30 20 16 40
Rear Foot Elevated Deadlift 12 each 12 12 12  
           

*Alternate one leg and then the other

LADIES THAT NEED TO BUILD MORE MASS

SPLIT A WORKOUT #1  Hamstrings & Glutes

  Set #1 Set #2 Set #3 Set #4 optional
Lying Curls legs wide then close 20 + 12 12 + 8 12 + 8 12 + 8  
Traveling Lunges 40 total 30 24 20 40
           
Barbell Deadlifts 10-12 8-10 6-8 6-8 6-8
Clamshells w/band 25 25 25 252 25
           
Seated Reverse Leg Curl Pause set ** 15 12 10 10 25
Step up with Reverse Lunge 12 each leg 10 10 12 20 BW
           
Single Leg Deadlifts 8-10 8-10 8-10 8-10  

** complete set and pause at the top of the exercise, count to 10, try for 3-6 more reps

SPLIT A  WORKOUT #2  Quads

  Set #1 Set #2 Set #3 Set #4 optional
Thigh Extensions 15 12 12 12  
Hip Adductors 20 15 15 15  
(these will prime you for squats)          
           
Barbell Squats 12 10-12 8-10 6-8 6-8
Step Ups 12 each leg 10 8 8 12
           
Leg Press (both legs) 15 10-12 8-10 6-8 6-8 + drop
Banded air squats 20 20 20 20  
           
Hack Squats forward facing, wide 15 12 8 10 15
Front Squats w/dumbbell for reps 12 10 6 8 12

SPLIT A WORKOUT #3  Glutes

  Set #1 Set #2 Set #3 Set #4 optional
Smith Lunges Reverse 2 at a time** 30 total 24 16 16 24
Clamshells w/band 20 20 20 20 20
           
Single Horizontal Sled ¾ reps 15 12 12 12 20
Ankle Jumping Jacks w/band 20 20 20 20  
           
Bulgarian Squats 12 each leg 10 8 8 12
Hip Bridge Pulses w/band 15-20 15-20 15-20 15-20  
           
           

** 2 at a time. 2 reps on the right leg, then change legs legs. Alternate between legs every 2 reps

SPLIT B WORKOUT #1   Quads & Glutes

  Set #1 Set #2 Set #3 Set #4 optional
Hack Squat Reverse (wide) and 15 12 8 8 15
Then facing front (feet straight) 10 8 6 6 10
Body weight traveling lunges 20 total 20 total 20 total 20 total 20 total
           
Box Squats (free or smith) 12 8 6 10 10
Banded walk          
           
Leg Press (both legs) 12 8-10 6-8 6-8 20
Hip Bridge Pulses w/band 20 20 20 20  
           
Thigh Extension – feet flexed, then pointed 12+8 10+6 10+6 12+8 15+10
Kettle Bell Swings 15 12 12 15 25

SPLIT B WORKOUT #2  Hamstrings

  Set #1 Set #2 Set #3 Set #4 optional
Seated Reverse Hamstring Curl 15 15 20 15 15
Single Stiff Legged Deadlift 12 12 8 8 6-8
           
Lying Hamstring Curl w/drop set 12+6 10+5 8+4 8+4 12+6
On every set          
Good Mornings 12 12 12 12 12
           
Barbell Deadlifts (Romanian) 8 6-8 6-8 8-10 8
Stability Ball Hamstring Single Curls 12 each leg 12 12 12  

SPLIT B WORKOUT #3  Glutes

  Set #1 Set #2 Set #3 Set #4 optional
Single Leg Press or Sled 12 each leg 8-10 8-10 1-12 20
Double Tap Traveling Lunge ** 20 total 20 20 20 40 BW
           
Step ups with Reverse Lunge 12 each leg 12 10 8 8
Banded Fire Hydrants + banded 15 15 15 15  
Glute Donkey Kicks 12 each 12 12 12  
           
Reverse Lunge (front foot raised 2”) barbell 12 each leg 10 8 8 12
Barbell Hip Thrusts (bands optional) 12-15 12-15 12-15 12-15 12-15

** Double Tap Traveling Lunge – Step forward and lunge, repeat that lunge (do not move feet) and then continue. Basically two lunges per step

PERSONAL TRAINER OF THE MONTH

Well, this was a nice surprise to find in my FB feed this morning. Joanne Lee Personal Trainer of the Month by bodybuilding.com

On closer inspection, I see that it includes an interview I did 10 years ago 🙂 I discuss two of my favorite clients – Monica Brant and Shawn Wayans – both of which I had to train to be in bikinis (White Chicks the Movie) 🙂

Here’s the link https://www.bodybuilding.com/fun/personaltrainer_joanne_lee.htm?fbclid=IwAR231Ci81fh-jGOe77sdUrYZQTAb294ZZAf5VWW-ZZWVyuzvIJEzZhIe__E