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Gillian’s Gorgeous Glutes Workout

4 min read

Hi everyone and thanks for tuning into the second edition of my blog! Here is an update on what I have been up to lately! I entered the off-season phase of my training in September, so for the past few months I have been spending my time in the gym trying to add some muscle to my frame, particularly in my glutes, hamstrings and shoulders. I’d like to dispel the myth that bikini babes don’t train! In order to achieve that lean, curvy physique that looks good in photos and on the competitive stage, I try to lift hard and heavy in the months prior to starting my contest preparation in order to build muscle. At this point, I haven’t decided which shows I will be competing in next year—with a family and career, it’s difficult to make decisions like that this far in advance. Regardless of what my competition plans are, my passion for fitness is relentless so I continue to train hard and eat clean; day in, day out!

This week, a reader emailed me a question that I would like to address in this blog.

Question: Tell me once and for all- what is the secret to getting rid of cellulite?

Answer: This is such a popular question and if you flip through various magazines, it is quite a hot topic these days. From “Stars with Cellulite” flashed all over the tabloids to advertisements promoting topical “cellulite cream”, it seems like it’s on every woman’s mind. I too have battled with cellulite following my pregnancy and I would be happy to share with you my tips for a tight (cellulite free) booty!

I should first point out that you cannot spot reduce. What I mean by this is that if you want to lose cellulite from your hips, glutes and thighs, you have to lose fat from all over your body. There are two components to losing fat: 1) proper nutrition and supplementation and 2) weight-training and cardio. A clean diet free of saturated fat and simple sugars is essential to losing fat and building lean muscle. You should aim for six small meals with balanced portions of complex carbohydrates, lean protein and healthy fats. You also want to drink plenty of water to flush toxins and hydrate your body. Dehydration can increase the appearance of cellulite on the thighs. In terms of proper supplementation, I recommend adding a thermogenic like 1st Phorm’s 1-Db° to your fat loss program. 1-Db° is a fat burning supplement that helps to increase your energy levels while decreasing your appetite and fat deposition. This supplement helps to greatly increase your metabolism thus facilitating fat loss. Plus, it gives you an awesome energy boost that will assist you in completing those long duration cardio sessions and intense weight workouts.

Next, lets talk about training. In my training, I aim for at least four to five, 45 minute, moderate intensity cardio sessions weekly in order to burn fat. This method has always worked best for me in my contest preparation. You will also want to train your lower body once or twice each week. I like to split up my lower body training into a glute specific, heavier weight training session early in the week, followed by a lighter weight, plyometric based routine later in the week. I find this style of training helps to keep my legs and glutes tight and bikini ready! Here is a sample program that I use on my glute specific training day:

Gillian’s Gorgeous Glutes Workout
(note: you can google any of these exercises for pictures displaying the movement)

Warm up: 5 minute hike on treadmill, 3.7 mph, 10 grade incline.

Pre-exhaust phase:
1) Butt blaster machine: 3 sets, 12 reps/leg (hold each rep for 5 seconds at the top of the movement)
2) Superset with walking lunges holding dumbbells, 15 paces per leg.

Heavy training phase:
1) Bulgarian split squat (one leg in front of you, one leg behind you resting on a bench) holding a pair of dumbbells: 4 sets of 10 reps/leg.
2) A*s to the grass squats (with plate loaded bar): 4 sets to failure.
3) Stiff legged deadlifts: 3 sets of 10 reps.
4) Leg curl (on machine): 3 sets of 10-12 reps.

Detailing phase:
1) Decline hip thrust (on benches): 3 sets to failure.
(This exercise is done with your feet and shoulder blades on two separate benches, spaced about 3-4 ft apart. Lower your hips in between the benches and project your hips up, squeezing your buttocks at the top of the movement. Hold each rep for 5 seconds at the top of the movement).

I have also recently added sprints and bleachers to my training program. This past spring/summer as I was getting ready for the IFBB North American Bikini competition, I ran the track and bleachers at a local high school. I really noticed accelerated fat loss when I started incorporating these track based cardio workouts into my routine!

I hope you enjoy this workout! Let me know how it works for you! I am also happy to answer your questions and hear your comments! You can email me at Gillian.Risebury@1stphorm.com. Until next time, eat clean and train hard! Because there is nothing sexier than a fit body!

♥ Gillian

The post Gillian’s Gorgeous Glutes Workout appeared first on 1st Phorm.

1st Phorm Athlete Gillian Risebury
1st Phorm Athlete Gillian Risebury



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