HOW TO GET A SMALLER WAISTLINE

Have you ever thought that based on your physical structure it is of fundamental importance to have optimal symmetries and proportions ?? ?
If you have never asked yourself this question, you may frustrate part of the workout that you perform every day in the gym with sacrifice and passion. If you have built an excellent volume on the buttock but you have a wide waist, you will surely have a lower aesthetic effect than having a big difference between the two areas.

Measuring the abdomen and the buttock to evaluate its circumference is an aspect of primary importance to understand its starting point. Many exercises with weights can compromise the waist. For example, performing squats you will tend stressing the areas of the abdomen and obliques and having a hypertrophic effect.
This will increase the volume of the waist by taking centimetres instead of reducing them.
✅I acquired a mentality that led me to really appreciate isometric performances. For example, work the abdomen with no weights but making very intense circuits to be performed often at the beginning of the session. This allows me to contain the volume of the abdomen and maintain constant muscle activation throughout the training session by taking advantage of the initial pre-fatigue.
☑The central area of ​​the body is essential. If we are unable to reduce the centimetres, we will hardly be able to highlight the volume on the buttocks. The volume, according to its genetics android or ginoid, lives different starting points and critical points.
How often do you train your abdomen? If you have been training for a few months, do your abs at the beginning of each session.
How long does the abdomen train? This is because I noticed several approaches with very good progress. For example, Ashley Kaltwasser dedicates an entire session of training her abdomen, all free-standing giving an absurd solicitation.?♀???♀
However, we are talking about everyday women, so I would say that an optimal time can be around 10 to 15 minutes of work. Do you think are too many ?? Well, if the answer is yes, it might be cause you probably waste too much time doing aerobic activity instead of paying close attention to a fundamental aspect such as specific workout with weights.
Only this will gradually give you the shape you’ve always wanted.

In the photo one of my top client.

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LET’S TALK ABOUT AESTHETICS

 

In a specific work with diet and training carried out at a distance I aim an approach focused on reducing body fat and improving muscle density. An adequate improvement in the tolerance to carbohydrates developed over the weeks allows you to activate your metabolism as much as possible and obtaining an increasingly toned shape. The increasing levels of complex carbohydrates is accompanying with training where the time under tension increases. The maximum muscular stress induces an improvement of the forms and of the physical proportions, activating both the explosive fibers and those of resistance. This will induce a complete muscular construction that highlights the hardness achieved. I often explain to my clients that nutrition provides the DIRECTION of change and it sets the goal that can be the loss of fat or the improvement of muscle tone. The training has the task of preserving the lean mass in the low-calorie phase and manages the acquisition of hardness and volume in the high-calorie phase. It’s important to know how to evaluate and how to activate the muscles, the weekly training frequency, the duration of the training, the distribution of the muscle districts to be activated. They are all related aspects to be managed according to the phases of nutrition.

THE COACH

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DO I HAVE ANY HOPE AFTER 40?

 

How many times have I read this question, the common belief leads us to think that age is an element that leads to limiting or canceling the physical capacity to produce targeted progress. Nothing could be more wrong! I show the photo of one of my clients over 50 just to deal with the age issue. After the age of 35 a constant muscular erosion begins and that brings a subject who does NOT train to gradually lose muscle mass. This increases the risk of fat accumulation resulting also from the gradual metabolic change where the slowdown leads to greater ease in acquiring fat mass. Training is essential to maintain a fast metabolism, it allows to smooth the tissues, it acts by providing a constant impulse to the muscular compensation and the increase of the lean mass. Obviously, the choices of nutrition will provide the leadership of the change: the fat loss or the increase of the muscle density. The compensation forces the body to maintain muscle mass in the low-calorie phase and forces it to split into fat. Result of  a compensation for the caloric deficit you enter into the diet. It’s important to increase the calories intake to give you hardness and density. It’s better to work with little cardio to give the body a low predisposition to tolerate lactic acid and using times under high tension in the movements with weights. Prefer the evening carbo so you will also have perfect control of the stress hormone.

In the photo one of my top client.

THE COACH

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TOP GLUTES ON THE ECTOMORPHIC ANDROID WOMAN

Let’s analyse the different characteristics for each genetics to search for maximum results on the buttocks. We divide androids women  from ectomorphic and endomorphic; in other words women that tend to stay very thin or tend to get fat. This feature is commonly called slow or fast metabolism and it concerns your genetic ability to synthesise food. The ectomorphic android woman is a woman with a wide waist, slender legs and almost no volume on the buttocks. She tends very often to have arms and back very thin. Its peculiarity in 70% muscle growth on the upper part of the body induces specific work on the lower limbs. Muscle activation must be constant and profound with a fairly important working time. Her propensity to cellular inflammation is really low so we can push on the accelerator. Surely starting to climb with calories and specifically with carbohydrates is essential to increase the level of insulin and therefore promote muscle growth. Always remember the woman produces one-tenth of the male testosterone. Her physical variation in terms of fat loss and in terms of muscle intake can be induced mainly by the variation of blood insulin. With ectomorphic androids women, I always prefer work with great control of the performances and slowing down the movements. This induces a deep muscular activation and therefore a recruitment of optimal muscle fibers. SUMO SQUAT and GLUTE BRIDGE must be carried out with important loads and lots of isometry to strengthen the entire gluteus area. The android woman has its own characteristic in the good endurance of cortisol. Specific training and diet help to take harder approaches, but always careful not to overtrain to avoid making aesthetic regressions. Factors such as age, lifestyle and stress-bearing capacity are necessary elements for a careful evaluation in order to avoid the risk of overtraining and catabolism, which inhibits physical progress.

THE COACH

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THE GYNOID WOMAN AND THE GLUTES

The gynoid universe lives of different characteristics. The predisposition to cellular inflammation with problems of water retention and cellulite impose important physical evaluations. The characteristics of a narrow waist and large volumes on the legs and buttocks require a very specific work. Wrong workouts lead often to add too much volume on quadriceps and the lower part of the buttock, making the woman asymmetrical and with scarce proportions. Here, the goal is to smooth the muscles making the shape hard and compact and highlighting the muscular details, bringing the volume of the buttocks and detaching the femoral to avoid the underlying fold. The training of the buttocks must pay attention to the upper area (the middle gluteus); DONKEY KICKBACK, GLUTE BRIDGE, DEATH LIFT are fundamental to better activate the areas mentioned. The work must gradually bring the client to a high athletic profile by increasing the time under tension more and more. The cardiovascular factor must always be reduced to avoid large levels of lactic acid which inhibits good microcirculation. I recommend drinking about a litre of water during training to drain the body properly. Perform sequences where you combine several movements that are always targeted. Achieve high fatigue and reduce recovery to the minimum necessary. Always remember that using a high load leads you to have an important pressure drop with the risk of breaking the capillaries or increasing retention. Making long and demanding sequences will allow you to smooth the physical structure reaching a hard and compact shape. Avoid SQUAT, FRONTAL LUNGES, PRESS AND LEG EXTENSION. This help to not involve the quadriceps during training and therefore, maintain an optimal proportion. After few weeks you will see a gradual reduction in retention especially if you eat carbohydrates in the evening to counteract the levels of cortisol. Collecting excellent forms in the gynoid woman means bringing it to a difference in centimetres between abdomen circumference and buttock circumference of about 30 centimetres, where the physical structure highlights the great volume and the built quality. I usually prefer a multifrequency approach, at least in the early stages of work where the constant in each training is the buttocks and the other muscle groups are rotated cyclically.

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ALWAYS AIM AT THE TOP

In my personal trainer career I have seen many common mistakes made by women who train in the gym. Too many times I have seen the training legs focused on LEG CURL, LEG EXTENSION and LEG PRESS in one session a week. All this repeated for 10 reps over 3 series and 60 seconds of recovery. Well, if you think that it takes so little to get an extraordinary physical change, you are very wrong. Over time I have acquired a completely different know-how from many colleagues. I have conducted seminars with the best American athletes and I had the pleasure of confronting myself with excellent competition trainers from all over the world that gave me a distinctly different mindset. My goal is to reach the maximum physical / aesthetic form so I am not satisfied with only training. I do not want the maximum muscular performance and I seek instead the maximum physical aesthetics. This places several characteristics of a woman under the magnifying glass … tight waist, high and compact buttocks, slender and toned legs with visible hamstrings, V-shaped back with turned shoulders and arms, zero retention and cellulite. This is the goal of a Fusco client. Obviously, everyone has personal tastes in terms of volume or definition, but the main objective is always to achieve an optimal physique. The analysis of the levels of inflammation plays a fundamental role. This to understand the degree of tolerance to muscular stress and to the aerobic stress of the physical structure, based on the training carried out. Nutrition must allow the best conditions to reduce fat through the carbohydrate cycling and strategically vary the quantities taken. The combination of the amount of carbohydrates during evening and the distribution of training is a fundamental aspect.

IF YOU START NOW training yourself, beware of those who put you like a hamster doing cardiovascular work for 40/50 minutes at each workout. If you have weight problems you risk immediately to increase cellular inflammation and therefore, increasing water retention and losing muscle mass immediately if you have a fast metabolism. Cardio must always be modulated and dangerous peaks of stress must be avoided. The training must initially be aimed at learning the basic exercises and understanding where the muscles work most. Starting to bear the stress levels induced by the weight exercises that will activate the muscle districts in depth. Having low levels of lactic acid and combating evening cortisol with complex carbohydrates will be the first step where we will appreciate a first progress. ALWAYS REMEMBER that constancy is fundamental, so you must find your rhythm and adjust your life according to new needs. Finding new habits that will quickly lead you to appreciate a healthy lifestyle aimed at a physical change. For all the info on my distance work, contact us!

THE COACH

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