Victoria,
What can I do to lose fat off of my lower body and tone my butt and thighs? I'm very frustrated. I want to look good for a vacation I am taking in the spring. 

Yikes Instantly Ten Pounds Heavier

When I was told that the camera added ten pounds to your appearance, I totally freaked out.  I had worked very hard to get in shape and now I had to step up my game. Overnight I was going from being a professional trainer, video star to a Celebrity Hostess gracing the screens of millions of televisions every day.  Needless to say I was totally nervous and I had to develop the right combination of moves and food.

I had to refine my diet and find the foods that enticed my body to become a fat burning machine, but have the creativity to bust a move in the studio and the energy to tear it up in the gym. I had to figure out how to Burn The Fat!

You Don’t Need No Big Thigh Making Male Trainer

I had to go back to the drawing board of basic principles of female training (not the bulky male body builder training you find in most gyms).

I could not afford to be mislead by men who had no practical hands on studio experience in working with women who want to sculpt a dancer’s body.  I wanted my physique to be balanced and have great curves.  I needed to sculpt long lean lines and burn fat while keeping my strength.

Inexperienced multi-trained expertise is running rampant in the fitness industry creating bulky frustrated women everywhere.

It’s not their fault.  They can only teach what they have been taught by a male dominated industry that has been developed by sports fanatics.  Don’t get me wrong, I am a sports fanatic too, but I have no desire to have the thighs of a male sprinter, or the biceps of football player.

Victoria’s Training Secrets

My training methods taught on my DVD’S and books are continuously taking the world by storm. Women who have been exercising with them are so enthusiastic about the music, the moves, the instruction and the fantastic results they get.

I have one lady who bought my first Power Shaping Workout Video years ago that broke because she played it so much.  That master is now retired in my archive vault at a secret location that is moisture and fire proof. She e-mailed me and wanted me to resurrect it (representing thousands of dollars in expenses) to make her one copy becuase she wore her's out.  I was flattered. 

Upgrade and Improve

I convinced her to upgrade to my newest version and she did.  She loves it, but she has emailed me three times to tell me that she misses her old Power Shaping Video. Mostly she was really upset because she had to buy one those new boxes called a DVD player. 

I know!! I thought the same thing you are thinking right now.  But I love her. I love all of my workout followers and especially you along with all of the rest of my loyal newsletter junkies.

I think we are all like that. We have to be forced to change, upgrade or improve.  If I had not been pressed to get ready for a TV show I would not have pushed my body or myself to change and improve.  We all must continually push ourselves to improve.  It is in our DNA to refine ourselves, reach higher and be better. 

I use to hate having to be forced into crash dieting and training programs, but I have come to realize that if I don’t have drop dead target dates and deadlines I won’t be disciplined or extra careful about everything I eat, think or do.

Focus Creates Urgency

When we are focused on a goal with an assigned target date, there is this internal signal that goes off and urgency sets in.  Think of urgency as your friend.  Think of getting it done before the deadline and then coast and enjoy the event.

As an expert on the cutting edge of women's fitness, my personal success story and my exercises have been published in every leading women and fitness magazine over the years. These magazines featured my own journey to discover internal perfection and gain peace and self-acceptance through battles with bulimia, anorexia and poverty.

It was through my strength from God and the courage to try new techniques, study with non-conventional professionals in many fields and train with some of the most amazing dancers, dance trainers, fitness and sports training organizations in the world that has catapulted me to become one of the most read celebrity trainers on the planet.

I do not tell you to impress you, but to impress upon you the idea that you have to keep looking, keep trying, keep experimenting and keep training. Many of you have given up and don’t know what to believe; who to trust or what to do to get the body you want.

I am bringing this message to you today to say that the simplicity of basic dance based exercises will help you tighten and tone and the healthy eating example of the best dancer, actresses and sexy singers work!

The entertainment industry is a trillion dollar industry and they have found what is needed to build a beautiful body that turns heads and a self-confidence that is essence of true sexiness.

Let’s Get It Started

Here are Victoria’s insider secrets for burning that fat off your butt and to give you a sweat spring swimsuit body!  Make sure you have a medical clearance from your healthy non-smoking doctor before you do incline treadmill training.  It is intense and that is why you get great results.

Power Cardio – Double Benefit - Burn the Fat and Tighten the Butt

One of the greatest secrets for burning the fat without heavy impact and joint jarring jumping is fat burning incline tread milling.

This type of exercise for cardio is very effective because when you are in a pinch and need to burn fat fast, you should make your body work against gravity. The force of gravity during cardio exercise stimulates greater bone growth and thus greater bone and muscle tightening (resulting in an increased metabolic rate and, hence, fat burning).

Not only are you burning that ugly stored body fat at a fast rate, you are target toning the back of your thighs and butt which is what you want.

You can see why using a treadmill set on a high incline is perfect if you are fit enough to do it.  Some other benefits of a fat burning treadmill workout are that you can walk anytime of the year. You do not have to worry about the rain, snow, heat, or cold.  You can get your favorite magazine, tap into your favorite tunes on your iPod or CD player.  You can catch up on business reading or even catch up on TV shows depending on where your walk.  I was treading the other day at the gym and this guy next to me was watching a movie on his new iPod.

I personally like to mix and match my motivation when I treadmill.  When I first start, I listen to my favorite motivational speakers for a while and then I will crank up my favorite tunes to keep me going until I reach my goal for the day. 

You want to work at a pace that makes you sweat while you can still carry on a conversation.  Most treadmills have hand sensors for heart rate readings.  Your heart rate should be somewhere between 120-140 BPM to stay in burn the fat mode.

Power Treadmill Program

Always warm up and stretch before you walk and please stretch after you cool down.  Begin with a level that is easy to warm up and get psyched up to train at.

Warm up two to five minutes and then gradually begin taking the incline up to where you feel your legs and but working but not exhausted.  You have to find a pace that you can work at for the designated amount of fat burning time.

Beginning unfit: Four times per week for 30 minutes – no incline until you are fit enough to take it up to level 5 -6 on incline
Intermediate: 5 times per week for 30-45 minutes incline 6-8
Advanced and tough:  6 days per week for 45-60 minutes at incline 6-10.

Begin at a level you can work your way up. It could take days or weeks depending on your commitment and fitness level. Keep a calendar of your days, times and levels and track it for eight weeks. Also keep track of your energy levels as well.  You will find your perfect formula by experimenting with various levels, and speed.  And of course, the mirror is your best gauge. Look often!

Hit It Early

When you want to drop fat fast, the time of day you workout could make a difference.

The optimal time for fast fat burning exercise is first thing in the morning. This is when your testosterone levels are at their peak and your insulin levels are at their lowest. High testosterone means your body will preserve muscle while exercising and be more focused on burning fat. Insulin is a potent fat-storage hormone, so low insulin levels mean your body can burn more fat without interference.

If you cannot exercise in the morning, exercise as early in the day as possible. But regardless of what time of the day you exercise, do not sabotage your fat burning by consuming sugary or starchy foods before your workouts. Sugar or starch can cause a large spike in insulin levels, which will lead to more fat storage and less fat burning.

Vertical Training - Sculpts, Shapes and Tightens

As women, we do not train for maximal size - or as women in my emails write, "I don't want "bulking" muscles." Ladies, I can tell you that this will happen if you are doing - conventional "men's" exercise with heavy weight, and low rep training for a long period without eating a perfectly balanced diet.  Don't let your personl trainer trick you into this method of training. Now you know better!

For a sure-fire way of reducing the fat on your hips thighs and buttocks to get the long lean shape you want here are my three favorite Vertical Training Power Shaping Exercises.

NOTE:
Always warm up and stretch before you sculpt and after you sculpt stretch all of your tight spots and drink lots of water: 2-4 quarts per day, every day.  Even on vacation.

1.  The Half Bridge 
Sculpts: Hips, Thighs and Buns         

Lie on your back, face up with knees bent and feet flat on the floor.

Slowly lift hips off the floor as straighten and extend your right leg, flex your foot and bring the leg parallel with the bent leg.

Contract at the top and hold for one count and then bend the knee and return to the starting position.  Do this for the move your left leg out to your left side at 90 degrees.

Do the same move on the right leg.

Repeat for a total of 15 reps per side.

Beginning and unfit: One set of 15 per leg 3X per week
Intermediate: 2 Sets of 15 Repetitions per leg - 3X week
Advanced and Tough 3 Sets of 20 Repetitions per leg – 5 X week

The same times per week apply to each exercise.

2. Lateral Leg Shaper
Sculpts: Outer Thighs, Hips

Holding onto a chair or a post at the gym. 

Hold on with one hand and the by your side, slowly extend right leg to the side as you squeeze your hip muscle for the count of four.  Stop at the natural distance, which is about twelve inches away from where you started.

Return back to neutral and repeat for a total of 20 repetitions

Then switch sides.

Beginning and unfit: One set of 20 per leg
Intermediate: 2 Sets of 20 Repetitions per leg
Advanced and Tough: 3 Sets of 20 Repetitions per leg

3.  Rear Leg Lift
Sculpts Buns and Hamstrings         

Start on your hands and knees on all fours, weight evenly balanced between your hands and knees. Keep your abdominals tight and your head in a neutral position. 

Extend your right leg diagonally behind you, bringing your heel toward the ceiling and hold for two counts and return back to the floor.

Switch Legs

Beginning and unfit: One set of 15 per leg
Intermediate: 2 Sets of 15 Repetitions per leg
Advanced and Tough: 3 Sets of 20 Repetitions per leg

Jewel, I speak from the voice of experience. I have tried it all! From power lifting, bodybuilding, sports fitness, and then television.

I discovered the type of training necessary for a woman to sculpt and tone a swimsuit body.  I outlined them for you above so that you can get started right away.  I want you to get excited about how awesome you are going to look when you put on your swimsuit and walk along the beach.  You will have the energy you need to dance all night at clubs and you will have heads turning as you bounce the night away!

Have fun with this program. Cut out some photos of the clothes you want to wear and do not buy one more pair of anything at your current size.  Save your money to buy some fun new clothes on vacation.  Most people buy them before they go not me.  I take an empty suitcase and shop at some of the world’s most exclusive resorts.  I love it and you will too. 

God Bless and make it the Best Week Ever!


Your Celebrity Personal Trainer!