Booty Sculpting 2 - Advanced Program
The advanced program is designed for those
who didn't get their fitness knowledge from incredibly intelligent women's magazines,
who don't mess with their phones while performing exercises,
who have been to the gym without taking a picture of themselves in the changing room,
who don't look for changes in themselves just because they've completed a single workout,
who haven't posted a single piece of motivational crap on their Facebook in at least a week,
who don't buy smaller clothes just because they've been on their diet for more than 7 hours,
who have shared the "you need to squat with WEIGHT" picture at least once, of course, all with an insider's knowledge, with an "I already know this" look.
I have no illusions, 80% of women will start this advanced program. Even though we have achieved serious results in terms of you listening to me when I ask for something, there are certain things that simply override all common sense, and that is nothing other than instinct, specifically the butt instinct, which is an even more brutal instinct because it's a sexual instinct.
I NEED A GOOD BUTT, TOMI, DON'T YOU UNDERSTAND?
Of course, I understand. You, on the other hand, don't understand that if you're not ready, you won't last long with the advanced program, and I can see you don't understand why it wouldn't work, what could be so damn difficult about it? Now, for these situations, I have a very simple technique that I usually apply during child-rearing.
I tell the child once what not to do, and I also tell them what the consequences will be for them if they do it anyway. If they still want to go after that, I let them go. Let them fall, hit their leg, do whatever they want, and then when what I feared happens, and the pain comes, usually followed by painful crying, I go over and say to the child:
I told you what would happen, didn't I? Next time you'll listen to me. Do you want to go back again? Go ahead, if you want. Do you want to go back? Of course, they don't, because it hurts, because it's not good, but sometimes that's the only way people learn. Of course, I'm not drawing a similarity between a 4-year-old girl and you, but let's admit, the similarity and the situation we find ourselves in now show a serious equality sign. You don't understand why not, and I say, either you believe me, or go and do it.
The advanced program is difficult. Really difficult. If you start it as a beginner, you won't be able to handle it, especially mentally. A beginner is not used to 5 workouts a week, and certainly not 5 really difficult workouts a week.
The advanced program is designed for women who already have the right foundations and know what it means to go to the gym to work out, not to snapbook on Instagram while walking on the cardio machine in form-fitting pants.
THE ADVANCED PROGRAM IS FOR WOMEN WHO HAVE BEEN SERIOUSLY TRAINING FOR A WHILE, TAKE THESE WORKOUTS SERIOUSLY, AND WHOSE KNOWLEDGE IS MUCH DEEPER THAN THAT OF AN AVERAGE LIFESTYLE READER. WITH PERSEVERANCE, EXCELLENT RESULTS CAN BE ACHIEVED WITH THE ADVANCED PROGRAM, BUT ONLY AND EXCLUSIVELY WITH 75 DAYS OF PERSEVERANCE, SELF-DISCIPLINE, AND CONSISTENCY.
The advanced program is 75 days long.
The advanced program is harder than the workout plan of the first butt-shaping program, and do you know how much harder? It's harder by one CORE workout day.
CORE advanced workout plan
Anyone who started the video might rightly believe that I accidentally uploaded the beginner CORE workout plan. But they would be wrong, because you didn't watch the whole video.
The CORE advanced workout day builds upon the beginner level and extends it with +4 exercises, so in the advanced program, you will have 10 exercises instead of 6.
It pains me a little now that I can't see your face when you realize that this CORE day will indeed be extremely difficult, and here I would again point out that if you don't build your foundation with the CORE exercises of the beginner program, you definitely won't be able to handle this. More precisely, you won't be able to handle this either, nor the weight training, nor the interval training, which directly leads to:
you can't do it –) you don't do it –) sense of failure –) you give up –) you binge eat –) all men are jerks –) you accept yourself –) you buy a cat –) then 3 more –) you go shopping in sweatpants –) Danielle Steel
Do a test set for every exercise shown in the video. Hold the plank for as long as you can, hold the hollow rock for as long as you can, hold the bridge plank CORRECTLY, as you see in the video, for as long as you can, and do this for every exercise. Measure the plank reach as well. Start the stopwatch, get into a rhythm, and count how many you can do without slowing down the pace.
Write these numbers in your cool Lifetilt notebook – which, of course, only decent DRIVE-ordering ladies can write in – and this will be your starting point. A CORE workout day will consist of doing these 10 exercises in 2-4 rounds, continuously trying to increase the time units.
Increase it. Don't you dare slack off with the same values you first measured for yourself.
Days 1–25 – 2 rounds
Days 25–50 – 3 rounds
Days 50–75 – 4 rounds
Advanced weight training plan
4×12
4×12
4×12
Advanced interval training plan
For interval training, you need to play with the duration of the regular and EI runs to increase or decrease the load.
The regular run will be your rest period, while EI will be the exertion.
In more advanced interval runs, we reduce the rest period while keeping the EI runs at a fixed number.
45 sec regular run, 10 sec intense run
6×3 rounds.
If you don't get tired with this either, then you further reduce the duration of the regular run.
30 sec regular run, 10 sec EI run
6×3 rounds.
I didn't write it down separately, but what I've experienced so far is that anything I don't write down doesn't 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 regular running and 6 EI running, you must always take a break.
We filmed an instructional video for interval training, which is a professional video. This professional video was put together by Éva Kaptur, our twenty-five-time Hungarian champion athlete, and she demonstrates the basics of correct running, proper and effective warm-up, and the fundamentals of interval cardio running systems.
Every DRIVE customer receives this video, so if you want to see this 25-minute video, order DRIVE. But don't just order it for that reason, but also because you'll need it for your butt-shaping program. For you, it's an excellent product, leading to a beautifully shaped butt and useful information, and for me, it's an opportunity to pay the common charges next month as well.
Diet
The diet was put together by Réka Bognár, but she not only compiled it, but also answers all diet-related questions in the LifeTILT diet group created for this purpose.
SUPPLEMENTS
For weight training and interval training days:
15 g LifeT!LT DRIVE dissolved in 1-1.5 liters of water
5-10 minutes before starting your workout, drink 100-200 ml of the prepared drink. Continuously sip the remaining liquid during the workout, making sure to leave another 100-200 ml. You will drink this all at once at the end of the workout.
1 (30 g) serving of LifeT!LT Premium Protein with 300 ml of water
Immediately after you finish the last exercise. Then stretch. Once that's done, you can post your photo in the group.
Time your workout so that your next meal is within 60 minutes!
For rest days
10 g LifeT!LT DRIVE dissolved in 0.5-1 liter of water
Consume throughout the day as desired.
Since it also curbs hunger among many other good qualities, trick it!
+ 135 kcal
0.8 g carbohydrates, 25.3 g protein, 0.2 g fat
DIET
DAY ONE (144 g carbohydrates, 139 g protein, 37 g fat)
Apple oatmeal: 5 tbsp (40 g) rolled oats, 4 level tsp (10 g) oat bran, 6 pieces (5 g) raw almonds, cinnamon, water, stirred in later 1 serving (30 g) LifeT!LT Premium Protein and 1 pc (130 g) apple, peeled and grated
Fruit & nuts: 1 pc (100 g) banana, 12 pieces (11 g) raw almonds
Chicken & rice: 120 g chicken breast, seasoned and steamed, for side dish 4 tbsp (46 g) brown rice, 2 tbsp (34 g) canned corn + 200 g crisp-steamed broccoli with 3 tsp (9 g) flaxseed or olive oil
Chicken breast salad: 120 g chicken breast, seasoned and steamed, 3 handfuls (90 g) salad leaves, 1 pc (90 g) tomato, 1 tbsp (6 g) flaxseed or olive oil, 6 pcs Finn Crisp or instead of Finn Crisp 1 1⁄2 slices (60 g) whole-wheat bread
Protein shake: 1 serving (30 g) LifeT!LT Premium Protein with 1⁄2 cup (125 ml) almond milk and 2 dl water
DAY TWO (134 g carbohydrates, 128 g protein, 47 g fat)
Banana oatmeal: 5 tbsp (40 g) rolled oats, 4 level tsp (6 g) oat bran, 1 tbsp (10 g) chia seeds, water, stirred in later 1 serving (30 g) LifeT!LT Premium Protein and 1 pc (100 g) sliced banana
Almonds: 17 pieces (15 g) almonds
Chicken & rice: 120 g chicken breast, seasoned and steamed, for side dish 4 tbsp (46 g) basmati or brown rice, 2 tbsp (34 g) canned corn + 200 g crisp-steamed broccoli drizzled with 1 tbsp (6 g) flaxseed or olive oil
Mozzarella salad: 1 packet (100 g) light mozzarella balls, 4 pcs (400 g) tomatoes, basil, oregano, 1 tbsp (6 g) flaxseed or olive oil + 3 pcs Finn Crisp or instead of Finn Crisp 3⁄4 slice (30 g) whole-wheat bread
Protein shake: 1 serving (30 g) LifeT!LT Premium Protein with 1⁄2 cup (125 ml) almond milk and 2 dl water
DAY THREE (133 g carbohydrates, 134 g protein, 44 g fat)
Sandwich: 2 slices (80 g) whole wheat bread, 1 tbsp (6 g) flaxseed or olive oil, 3 slices (75 g) chicken breast deli meat, 3 slices (39 g) Óvári cheese, 1 pc (100 g) tomato
Fruit & nuts: 1 pc (190 g) apple, 13 pieces (12 g) almonds
Chicken & rice: 120 g chicken breast, seasoned and steamed, for side dish 4 tbsp (46 g) basmati or brown rice, 2 tbsp (34 g) canned corn + 200 g crisp-steamed broccoli drizzled with 1 tbsp (6 g) flaxseed or olive oil
Cottage cheese spread: 3⁄4 container (180 g) low-fat cottage cheese seasoned or sweetened, 11 pieces (10 g) almonds, 4 pcs Finn Crisp or instead of Finn Crisp 1 slice (40 g) whole wheat bread
Protein shake: 1 serving (30 g) LifeT!LT Premium Protein with 1⁄2 cup (125 ml) almond milk and 2 dl water
DAY FOUR (110 g carbohydrates, 133 g protein, 53 g fat)
Egg white scramble: 2 whole eggs + 2 egg whites, 2 slices (50 g) chicken breast deli meat, 2 slices (26 g) Óvári Trappist cheese, 2 tbsp (34 g) canned corn + 2 slices (80 g) whole wheat bread and 1 pc (100 g) tomato
Fruit & nuts: 1 pc (100 g) banana, 15 pieces (14 g) almonds
Salmon salad: 120 g salmon, a little freshly squeezed lemon, 3 handfuls (90 g) salad leaves, 1 pc
(100 g) tomato, 4 pcs Finn Crisp or instead of Finn Crisp 1 slice (40 g) whole wheat bread
Protein shake: 1 serving (30 g) LifeT!LT Premium Protein with 1⁄2 cup (125 ml) almond milk and 2 dl water
DAY FIVE (1450 kcal)
Sandwich: 2 slices (80 g) whole wheat bread, 1 tbsp (6 g) flaxseed or olive oil, 2 slices (50 g) chicken breast deli meat, 1 slice (26 g) Óvári cheese, 1 pc (100 g) tomato
Apple cottage cheese: 1⁄2 container (125 g) low-fat cottage cheese, cinnamon, calorie-free sweetener, possibly a little freshly squeezed lemon juice, 1 pc (190 g) apple, peeled, sliced/grated, mixed in
Chicken & rice: 120 g chicken breast, seasoned and steamed, for side dish 4 tbsp (46 g) basmati or brown rice, 2 tbsp (34 g) canned corn + 200 g crisp-steamed broccoli drizzled with 1 tbsp (6 g) flaxseed or olive oil
Mozzarella salad: 1 packet (100 g) light mozzarella balls, 3 pcs (300 g) tomatoes, oregano, basil, 1 tsp (3 g) flaxseed or olive oil
Protein shake: 1 serving (30 g) LifeT!LT Premium Protein prepared with 3 dl water
SUPPLEMENTARY MEALS
Supplementary meal for higher calorie needs (+200 kcal):
Choose one of the options listed! Must be consumed no later than 4 hours before bedtime!
34 pieces (32 g) raw almonds (1 g carbohydrates, 9 g protein, 17 g fat)
34 pieces (29 g) raw hazelnuts (3 g carbohydrates, 5 g protein, 18 g fat)
1 serving (30 g) LifeT!LT Premium Protein with 1/3 cup (100 ml) almond milk and water + 9 pieces (8 g) raw almonds (2 g carbohydrates, 31 g protein, 7 g fat), 5 pcs plain Finn Crisp with 3 tsp (10 g) cold-pressed vegetable oil (25 g carbohydrates, 2 g protein, 10 g fat)
So, this is the advanced program, with all its elements. Adhere to these elements without exception, and the results will not be long in coming. This is a difficult but excellent program, exactly like life. It's hard, but if you do it properly, you'll get a lot back from it. Exactly as much as you put into it.
The next post will be an introduction to the PRO program, about which I will only say in advance that it will simply be perfect. Just like LifeTILT, and just like your butts will be in summer if you complete it.
Until the PRO program is uploaded, join the #wearelifetilt group, and of course, don't forget to order DRIVE, which will put the icing on the cake, or rather the crown on your butts.
