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How to use cardio to build your booty instead of losing it

Cardio…either you love it or you hate it.

But there is one thing that most people have in common … the lack of understanding about how cardio can shape up your body.  Cardio is great if you know how to do it, when to do it and for how long. The basic knowledge people posses is that cardio increases your heart rate enabling fat loss. That is why people do cardio, to loose weight.

Calorie Burning Machine  The thermal active layer and the ultra-sweat technology of Body Suit by CYSM I'm wearing, will help you sweat 3 times more than usual during your cardio routine.

Calorie Burning Machine

The thermal active layer and the ultra-sweat technology of Body Suit by CYSM I'm wearing, will help you sweat 3 times more than usual during your cardio routine.

 

Sprints are great because they are short and extremely effective.

Sprints are great because they are short and extremely effective.

You see this all the time at the gym … people jogging for 45 or even 60 min on the treadmill … and then they wonder why their butts are so flat and their body lacking any tone (especially true for women). If is your goal is to loose weight, condition your heart and lungs, or just stay active, then any form of cardio will do. However,  if you want to loose that extra layer of fat while giving your body a nice shape and tone, especially in your lower body, then it is a totally different story.

In order to get that nice booty, you need to do explosive-type movements, not steady ones. Sprints are great because they are short and extremely effective. Trust me, I am surprised with the results every, single time I do them. Not only it will shape up your butt it will also help you loose that layer of fat in your hamstrings leaving only lean muscles.

For best results do the HIIT training with 45sec jogging and 45 sec sprinting as fast as you can. Do not do it for more than 30 min. After that you just running off your muscle tissue as opposed to fat. 

So why the explosives movements are so crucial? The gluteus max is a fast-twitch muscle and to train fast-twitch muscle fibers, you must use high-impact movements like sprints.  By doing steady-state running, the slow twitch muscles will become the dominant ones which is the gluteus medius. When that happens, you end up with “heart bottom” syndrome rather than that nice “heart top”.

High-impact exercises like jumping or running will also burn more calories than low-impact exercises like swimming or cycling. Whole -body cardio is even a better option to increase your heart rate. If you are more fitness- advanced you will get amazing results doing jumping box squats or jumping lunges.

If despite what I said about explosive cardio you still decide to remain a fan of steady- state cardio, do the one that involves upward movement like incline treadmill or stair master for better booty results. You can switch it up and do a minute of walking up skipping one step and a minute of walking up doing kick backs and like that for 30 min.

My Thermal Body Suit is by CYSM.

 

Photos by Basia Perkowski. Thanks for reading!

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