1. Really focus on Feeling the Muscle you're working! Like your glutes, your thighs, your hamstrings, your chest...Focus on visualizing/feeling that muscle SQUEEZE & RELEASE...
2. Focus your mind with MUSIC...don't watch TV or read a book...these workouts can be an excellent form of Movement Meditation...reducing cortisol (which too much stress/cortisol can make your body hold onto body fat, no matter how much you exercise)...so turn up the Music!
3. Use the entire Range of Motion...this goes along with having the best form, or posture, when you do the move. You want to use the entire range of motion for your arm or leg or back/booty when you do the move...
So be sure to read the directions to understand the range of motion for the move...and then have fun doing that.
4. And when you do single leg or arm exercises, start the exercise with your "less strong" arm or leg first.
Then you will see this less strong arm and leg start to catch up! It's awesome, really.
5. Maximize Tempo...and skip the "no pain, no gain" thing...
It's all about going slow...and fully maximizing the correct Tempo for the movements (the speed you lift the weight up and down)...breathing deeply and enjoying feeling connected to your body and your muscles.
And then if you feel pain, that's actually your body telling you to STOP. And that you need to check your form or posture and most likely take a REST and see a body worker/chiropractor/doctor to get everything checked out.
Don't ever push through pain. Pain is your body telling you something is not right.
6. Eat *Eating for Energy* Foods when you strength train. Ok, so eating whole foods with plenty of protein, veggies, safe carbs and healthy fats is really essential to your success.
You can reduce joint pain and inflammation in your body...and also make it so that your body is able to receive the benefit of your hard werk!
**Also, if you're not eating enough food (and the right food of course: protein, veggies, safe carbs & healthy fats)...you could lose muscle from exercising too...so Eating for Energy Foods are important**...
Let your desire to move & play in your body..and the feel-fantastic results...inspire you to really go for finding ways to make Eating for Energy Foods work for you!
7. Do the 123 Booty Warm Up...before you workout (super important)
See the WarmUp exercises in the Workout Plan inside the Booty Pump APP.
Warming up & "activating" your glutes...plus your upper body...and getting all of your muscles WARM before you lift, is very important to getting perky booty results...
And feeling good when you move & reducing/preventing injury and soreness...So don't skip your WarmUp, love! 🙂
8. Your Goal is to Learn the FORM first...and then Progress your Intensity...
Ok, so you want to start off with Day 1 with a lighter weight, and just really focus on learning the proper FORM/posture for the movement.
I highly, highly recommend re-reading the Exercise Descriptions in the workout plan, each time before you do the move...to make sure your feet, knees, hips, ribs, shoulders & eyes are in the right place for the moves...
And then the next week, your goal is to get BETTER with your FORM...and also do more REPS with the same weight (not exceeding the target number of reps)...or using slightly more weight...each time you workout the same move.
The big exception to this rule is people who have joint challenges...If you have known joint challenges, then I recommend incrementally reducing your Rest Time inbetween sets, instead of trying to increase your weights.
Examples of Progressing from Week 1 to Week 2:
So let's say for Week 1, with the Leg Press...you do 35 lbs, and you were able to do all 12 reps for both sets with good form...then week 2, go for doing 14 reps each set with the same amount of weight (35 lbs)...and remember to STOP if your form breaks down...Each time you repeat that workout move (Leg Press, most likely the next week), keep increasing your Reps with that same weight until you reach the target upper limit of 15 - 18 reps with that weight...and then the next week, use a heavier weight (like 40 lbs) & go for 12 reps!
Or say in Week 1, you did 35 lbs on the Leg Press...and you did 12 reps in your 1st set, but you could only do 8 reps in your 2nd set...before your form starting getting wonky...then Week 2...use the same weight (35 lbs)...and see if you can get 2 sets of 12 reps...Good Job!
And ideally...you want to be working & pushing yourself and getting a little sweaty...but really learning the proper FORM has to come first & foremost...so it's ok to go slow in the beginning...as you "get" the moves...don't worry, you'll be able to werk with more intensity as you go...again, it's all about slightly *under-training* when you start...'cause the goal is to feel good, build muscle & burn fat with a "minimum effective dose"...and be inspired to KEEP GOING! yeah 🙂