Butt Sculpting - Cardio Day
During a butt-sculpting and any body-sculpting program, you can only do interval cardio workouts.
The essence of these workouts is to shock the body and constantly fluctuate our heart rate. We can achieve this training load by varying the intensity, so NO cardio exercise that keeps the heart rate constant is SUITABLE.
Long-distance running is strictly forbidden, and the worst thing you can do to yourself is to start running 5-10, God forbid 15 kilometers on your cardio day during your butt-sculpting program. With simple running, your body will break down muscle, and our only goal during the 60 days of butt and body sculpting is to build muscle. The muscle that gives shape. The muscle that gives roundness to the buttocks, the curves to the thighs, and generally the lines to a woman's body.
Michelle Levin and Jen Selter's bodies are regularly masturbated over, and quite rightly so, I might add, but it's worth knowing that the aforementioned ladies never, under any circumstances, run long distances, and certainly not long-term.
The women who motivate you with their bodies, whose bodies you have been longing for and looking up to for years, those women only do interval cardio workouts because they know that only this can give them the kind of figure that millions of women like on Instagram, and imagine themselves in appropriately sl_tty lingerie in front of their boyfriends, in the bedroom.
So it's really charming that you love running, and that you can only truly relax while running, and that the changing scenery of the city brings you true catharsis, but you simply have to understand that this only destroys your shape-giving muscles. But there's nothing wrong with that. Do it if you like it. I'm sure there are men who like a woman's body to look like a 12-year-old boy's.
The butt-sculpting program is about femininity, feminine shapes, and generally everything that the word "woman" can be written with a capital letter. And since it's about true femininity, the butt-sculpting program can only be about creating truly feminine shapes, into which absolutely nothing that even slightly hinders our efforts fits.
Your femininity's cardio day will be interval training, which, I suppose, doesn't say much at first, as we've long learned that what's truly effective requires difficult and challenging workouts, and what's difficult doesn't usually spread among women like wildfire, like the biggest favorite of true retards, the Flabélos.
Interval cardio is one of the most difficult types of training, and that's exactly how you know how effective it really is. The essence of interval training is that you have to constantly change the intensity of your running in a structured way.
I have to say, I'm a bit troubled now. I'm troubled because the interval is at the peak of running school, and teaching the peak of something is not an easy task. Think about it. If you were to sit in a language school as a total beginner, and the teacher immediately wanted to teach you the advanced level while also making you understand the beginner and intermediate levels, then a novice teacher would be in a lot of trouble.
In this case, understanding won't be a problem, because I'll explain it clearly, but actually performing it will be much more challenging. Nevertheless, I will try to explain the essence of the interval technique and how you should build it up for yourself.
The essence of interval running is to produce slower and faster running intensities during your workouts. These will generally be short but more strenuous and, proportionally, more effective workouts.
If you thought plain running was invigorating until now, then observe yourself after an interval cardio workout and feel the endorphins exploding in your body. Because this is indeed a wonderful workout, needless to say. After your first interval workout, you'll re-evaluate quite a few things within yourself, but most importantly, your perception of workouts will change. You'll only see how much of a weak-ass thing running was, both physically and emotionally, after you switch to intervals.
There are inhumane differences between running and interval training, when it comes to effectiveness and body sculpting. You know what running is like? It's like when a truly pathetic, incompetent loser starts hitting on you. In contrast, interval training is like when a real alpha male doesn't mess around with you, but just nicely f_cks you against the wall.
Interval Training – Basics
Every single time someone starts coming to me for training, the first and most important step is to assess their fitness level. This is necessary so I know where to start building from.
In our case, here in the virtual space, this is not possible, of course, although it would be very important to set the baseline load, if for no other reason, then so that no one gets discouraged for life by the first interval training. Interval training itself is difficult, and if we start it at a higher level than our current physical performance allows, the result will be anything but a pleasant experience.
Leveling
So, alternating between slow and faster running. In practice, this means you run at your normal pace for x seconds, then you start running intensely for x seconds.
I recommend you start as follows.
Before every interval workout, warm up with a 2-3 minute very relaxed, slow-paced plain run. No more, no less.
Basic Interval
1 minute plain run, 5 seconds high intensity (HI)
Do this 6 times
Rest
Do it 2 more times
This will be our basic interval run. If you can handle it, or if you feel you haven't tired yourself out enough, then start increasing the duration of the HI run.
So, 1 minute plain run, 10 seconds HI
Do this six times, and in 3 rounds as well.
Intermediate
Now things start to get tougher.
In interval training, you have to play with the duration of the plain and HI running to increase or decrease the load.
The plain run will be your rest period, while the HI will be the load.
In more advanced interval runs, we reduce the rest time while keeping the HI runs fixed.
45 seconds plain run, 10 seconds intense run
6x3 rounds.
If you don't get tired even with this, then you further reduce the duration of the plain run.
30 seconds plain run, 10 seconds HI run
6x3 rounds.
I haven't written it down separately, but what I've experienced so far is that what I don't write down doesn't even exist in women's minds, no matter how logical the next step is. So, I'll write it down.
After each round, which always means six times x plain running and 6 HI runs, you must always take a rest.
Advanced interval
If you reach the advanced level, you won't really need much guidance anymore, because by then you will have gotten to know your body's endurance so well that you can allocate the time units for plain and HI running yourself.
At this point, you need to vary both the duration of the plain and HI runs, but you can also play with the number of sets to ensure continuous progress.
You run for 30 seconds at a plain pace and 30 seconds at an HI pace, or perhaps the same for 45-45, but the point is that you have to set the load yourself here.
True PRO interval runners no longer run intervals by time, but by distance. I used to run around Margaret Island with my friends doing 500 meters of plain running and 100 meters of HI running. Needless to say, I was completely exhausted by the end, but I gave myself such a cardio load that I still felt its beneficial effects 36-72 hours after the workout, depending on the load I put on myself and how far I pushed my limits.
However, interval cardio is primarily a function of mental state, not physical condition. You have to be mentally present during interval training, and that's something for which no effective training plan has ever been written. Being mentally present and performing even when it's very difficult, well, that's the extra something that will make you look better, achieve more, and truly be proud of yourself.
But there's something else I definitely want to write about interval workouts. The cardio state shows a person's physical endurance, which indicates the current condition of your heart muscles, circulatory system, and lung capacity.
Don't make the mistake of starting your interval training with a load that exceeds your current physical condition. Controlling your own body and objectively assessing your physical limits is incredibly important. You need to know what load your body can currently handle and what it cannot. The fact that you keep going even when it's very bad is a very nice and commendable quality, but you need to know the difference between "I'll keep going because I'm not a weak piece of sh_t" and stupid, foolish decisions. In the first workouts, we don't play superhero; in the first few workouts, we don't change the world, but rather just find our approximate limits and map out what condition we're in. The first workout can only be about this. 1 minute of running, 5 seconds of HI running. If you can't do it six times as I wrote, no problem, just do it three or two times. No one will criticize you for it. We usually criticize those who do nothing and, worst of all, don't even want to do anything for themselves, just whine about the world with their big, outgrown mouths, feeling sorry for themselves.
Anyone who acts for themselves, who starts, who takes the trouble, and does something that promotes their development, is always commendable and deserves encouragement.
Go down, start, just run 3x1 minute with 5 seconds HI, and if you feel it's too much for you because your body can't handle it, then stop. Stop, write down in your notebook that this much went on your first cardio day, and be f_cking proud of yourself because you went down and started. You started, but millions of people on Earth haven't started, and you will be more than those millions of people that day. Write down how much you did, and on your next cardio workout, try to do five instead of three, and if you succeed, then you have already improved. On the third one, you'll do the full 6 rounds, and you'll also try the second set. And what will happen then? You'll look back at your notebook and see that on your first workout, you only did 3 rounds, but now you're at 9 rounds. This is progress, my dear, and this progress will remain constant if you keep doing it and don't give up.
Don't fall apart, don't get discouraged by the "Oh my God, I'm in such a sh_tty condition" realization of the first workouts. Don't get discouraged, because believe me, you've achieved something wonderful by going down and starting. But this miracle only lasts as long as you go down for your second, third, seventeenth, and thirty-eighth workouts too.
And most importantly. You are not alone. Thousands have started what you are doing now, and you can proudly tell thousands of people about your achievement. Yes, the girls of the #wearelifetilt group, who, like you, did what they had to do for the change in their bodies, for themselves, for their development.
We start with a cardio day on Monday. Get a notebook.
