Kendall Jenner Ab Workout For A Flat Stomach

Kendall Jenner Is A Fit Business Queen Running Her Own Empire. Get some tips on how she keeps that lean beautiful figure.

super sunshine glow kendall-jenner-.stunning figure! What does she eat and what kind of workout does she do to stay fit while running her own empire? Read more..

Kendall Jenner Working the Runway! She has a drop dead gorgeous body and a killer business Instinct. What does she drink to stay lean and sexy? HHmm. Read more…

How Do You Lose Weight and Stay Fit?

Kendal Jenner Rocks the Victoria Secret Runway! She was told she was too fat! She is a tough woman who proved them all wrong, What Did she do? Read more…

Kendall Looks Amazing You Can Too! 

Copy Flat TummyCchart and keep it on your phone! Then read through the article below for even more fun ideas!

Get a flat tummy and a great waist. Here are some great ideas and to really flatten your lower abs, check out our Skinny Detox Weight Loss Tea, It’s organic, safe and cleanses without harsh effects!

You Can Change Your Body Too! Kendall Jenner is a model with a flat stomach! It has not always been that way. She was actually told that she was too fat at one time. She took action and  changed that. She had to fight her genetic code all the way, so can you!

NOTICE!  YAY! We just got the express  shipment of our New Improved More Advanced Formulation of The Must Have Extreme Anti-Cellulite Slimming Cream. If you love Body Wraps and want so shrink your body overnight temporarily, you will love this best selling formula!

Victoria’s Extreme Slimming Cream

Is Your Jean Size A Slave To Your Gene Pool?

Have you ever felt destined to never be lean, fit, strong and look amazing in your clothes? If you’re reading propaganda filled pharmaceutical sponsored material, you probably are thinking “yes”.

If you will open your mind, step outside your comfort zone and look to what is possible, you will see that there is always a way get closer to having your dream body and lifestyle.  You know what else, it’s never too early and it’s never too late!  There is always something you can do to improve and get better.

Imagine being born into a living realty TV family like the Kardashians. You can’t pick up a magazine at the grocery counter without seeing one of them. You can also see that their focus on their weight is ongoing and never ending. That’s right, they are just like you and me, always thinking about their weight. LOL!!!

The One Who Defied Genetics

The one Kardashian Reality Star that seems to be kicking genetics in the butt and defying the round family DNA Code is Kendall. In spite of the body shape cells she was dealt, she found the formula for losing fat, sculpting long lean muscles and staying slim and healthy as she sashe’s down the catwalk.

Kendall had a goal and she took targeted action. She has a professional trainer, follows a weight training program and does serious cardio to stay slim and burn fat.  She even runs TO the gym and THEN gets on a treadmill.

3 Awesome Waist Trainer Cinching & Butt Shaping Moves For a Sexy Hourglass Body

Victoria’s Brazilian Secret Hourglass Body Workout Exercises Are The Perfect Workout For A Tight Waist & Round Butt For That Killer Badass Body

Jennifer Lopez – The Perfect Hourglass Body

 

3 Awesome Waist Trainer Cinching & Butt Shaping Moves For a Sexy Hourglass Body  

Look hot enough to make Jennifer Lopez envious without starving or over training!

 

Here’s the Question of the week ….

Hi Victoria,  I am totally psyched with your new Waist Cincher and I love the feeling. My body feels so supported and strong. I am glad. I didn’t listen to all those negative magazine articles. My mom had been wearing girdles and now body shapes as long as I can remember, and she has never been hurt wearing one. Every time she had one of us kids, she would get out her really thick girdle and wiggle her way in it. She said there was no way she was going to let my poppa look at other women, just because she had kids. Her body is still killer today and they are totally still attracted to each other.

I remember one Sunday, we were all in the care ready to go to church and we had to wait for her. When she finally made it into the car, we asked her what took her so long and she said. “I had to tuck in Bobby’s extra fat!” Bobby was my little brother. At the time he was six months old. What she was saying is, I was stuffing my belly into my girdle. She was so committed that I think it just sunk into my mind as something you do after you have babies.

I have had two beautiful babies and totally did the girdle thing. Now I am so excited to do the Waist Trainer thing because it is so much prettier and seems to be scientifically designed somehow.

It’s kind of weird how just putting it on makes me feel taller, thinner and sexier, it’s like I lost weight instantly.   How funny, because I have not lost a pound but my waist is actually getting smaller. I rub in the Extreme Slimming Gel twenty minutes before I put it on and I also use the Skin Tightener after I shower at night on my abs and let it absorb completely into my skin before I put on my night gown or pajamas. Am I getting psychosomatic symptoms or is this real?

I think I may be eating less and I am definitely more aware of how I sit, stand and move. Maybe I am repositioning my structure as you talk about in the guide.

Sorry for rambling, on to my question. I am doing so good wearing my trainer, but I want to lose weight too. I’m a little frustrated and I need to get a good plan for a workout and eating schedule.

I know you say that I can wear my waist trainer during my workouts, but I am nervous. I don’t want to get injured or look like an idiot wearing it to class and the gym. And I love the secret Ab video you gave me. Can you suggest some more moves I can do at home to keep shrinking my waistline and help me get a sweet hourglass figure? It is so popular and I have been secretly thinking about it. I think it will be more natural for me since I have always been on the thick side. It would make me so happy to finally love my body! Dalia

Hi Dalia,

I totally understand your frustration.  I had a competition, a natural bodybuilding show. I was also doing a celebrity fitness workout series for Nike and had a ton of pressure to look hot and be able to fulfill all my professional speaking and modeling obligations at the same time.

No matter what I did I just couldn’t seem to get my labs totally ripped and lower belly flat.  I was so frustrated.

I had a deadline of six weeks before I had to go onstage again in front of professional judges, family, friends and the worst critics of all, my peers who can be brutal with criticism.

It‘s amazing how your mind plays tricks on you when you compare yourself to others all the time.  Many times we don’t even see our strengths because we run around playing victim to every little thing that happens to us and that clouds our thinking.

The Perfect Thigh Slimming Move

Party Time Is Coming! Tight Skirts, Pencil Pants, Skinny Jeans and Your Favorite Holiday Dress Look Better When You’re In Shape.

SHAPE UP~ SLIM DOWN and LOOK AMAZING

You can make jaws drop when you have sculpted lean legs, a set of abs and a round butt. I have the perfect thigh slimming move to help you rock it all this holiday season. It is so effective that it also lifts your butt, strengthens your core and works your abs too.

 

Toned Thighs, Round Butt Shaping Moves

You’re Not Alone, Lean Legs and Toned Thighs are on everybody’s mind!

YEAH to Shape Magazine for doing an article like my Thin Thighs Program.

I picked up a magazine and it had an article about dressing for your age. R U kidding me? It said not to wear a mini skirt after a certain age.  Maybe in your grandmama’s day, not now!

Who cares what the fashion magazines say about dressing for their advertisers who try to dictate how you look and what you wear. You can wear anything you want if you have the body for it.

Life is too short to follow worn out rules like that. You are here to wake up the world about what is possible and be a model for greatness.

Laidies..spelling!! Have fun, enjoy life, dance every day and wear what makes you happy! People get so crazy about misspelled words and lipstick on their teeth. CHILL, when we get too serious, we miss the simple joy and playfulness of being alive.

Check out Vanessa Lachey in a Post-Baby Mini Skirt and her beautiful daughter, Brooklyn Elizabeth.

 

Vanessa Lachey Post-Baby Mini Skirt

 

Adorable Brooklyn Elizabeth Lachey

You can look great in a mini skirt at any age as long as you have the glam hams, style, and confidence to carry it off.

It all depends on how hard you want to work to get the body that will enable you to carry off that mini skirt after adolescence,  just be sure you have a good anti cellulite treatment .

Awesome Anti-Cellulite Topical Fat Burning Cream

I personally love to have my clients do and do a few slimming wraps at home.

Slimming DIY Wraps

By eating healthy, staying hydrated, detoxing and doing the right exercise while practicing good posture you can look super fine.  You also must the doing the moves that give you the right shape.  Not every move does that. Some moves make you blocky, thick or stumpy looking.  But when doing good lengthening and firming moves, you can tighten and tone your lower body pretty quickly. If you train with a good well-rounded program you can be Mini Skirt ready after  a few weeks.

Let’s get to work so you have super looking thighs, so here it is.

 

Alternating Reverse Lunge

 

One of the best thigh exercises that you can perform is a reverse lunge. You have probably seen many variations of the lunge. All lunge moves work. So if you have your favorite one, please do that. but I really prefer a reverse lunge. It’s like the forward lunge, strengthens your quads, hamstrings, glutes, and calves but not allow your knees to extend beyond your toes. Ig you have bad knees, do not do this exercise, see your physical therapist for an alternative.

It is one of the toughest, but most effective and safest for the knees. It’s like the normal lunge, but instead of performing the exercise from a stationary standing position and then you step backward instead of forward  maintaining  correct spine alignment at all times.

Alternating Reverse Lunges

You can do it with a bar resting on your trapezius; holding dumbells or no weight at all.

• Start in a standing position with a bar resting on your traps, a set of light to medium dumb bells in your hands or with  Your on your hips or hanging at your sides. Keep you head in alignment with your spine, your chest up, with your feet shoulder-width apart. This will be your starting position.houlders over your hips, and chest up.
• Begin the movement by taking a step to the rear behind you, allowing your hips and knees to flex to lower your body. Your weight should transfer to the ball of the foot until your knee nearly touches the ground or to a level that feels safe for you. hold it one count then press off the floor with that foot and return to starting position. When moving, always use slow and controlled movement, paying close attention to proper mechanics and posture. The knee should stay in line with the foot, contract your core muscles to help with balance, endurance, alignment, and control. Do not lean forward or backward, keep your shoulders over your hips.
• After holding for one to two counts, return to the starting position by driving through the heel of the front leg to extend the knees and hips.

This movement can be done completely on one side before switching or can be performed in an alternating fashion.

 Lunge Training Frequency: Do 20 repetitions of this exercise per set on each side. Repeat until you’ve completed 3 sets.
 Make sure you warm up and stretch before and be sure to stretch after too.

You should start seeing and feeling results in as little as two weeks if yo clean up your diet and go low carb and replace unhealthy snacks with Matcha Tea Green smoothies.  

Matcha Green Tea Smoothie

 

Sexy Legs and Round Butt Requires Training and Fat Burning Diet

Work up to 3 sets 3 days a week for 5 to 6 weeks. For faster results, increase the number of sets/times per week. Make sure you are also doing pure fat burning cardio 4-5 times per week too. Not only will you lose fat, tighten up your lower body, but you will be saving your life and increasing your mental health with the endorphins rush!

 

Reverse Lung Hands On Hips

 

Here is a video link for you to see the move in motion. Reverse Lunge Video Demo

Proper Technique

Reminder: Be careful and make sure that your knee stays over your ankle and is not going over your toes. When pushing off with the front leg, push through the heel.
Walking Lunges are a great variation on the standard lunges. They give you a longer range of motion, plus they lengthen as well as strengthen the thigh muscles.

Lunges are classic and proven to tighten and tone your legs so that will have perfect traffic stopping and ladies gossiping thighs for your hot mini skirt.

To help you jump start your lower body makeover, check out our amazing 8 premium  ingredient Detox, Cleansing, Skinny Waist Making Tea.

Detox Tea for Cleansing, Flushing Fat, Constipation and Hormone Balancing

Wear it well!

Victoria

3 Moves For Sexy Sleek Arms Fast!

QUICK IDEAS TO SHAPE UP and TIGHTEN & FIRM SKIN

Question:  Victoria,

I love to wear sleeveless dresses but I have embarrassingly flabby arms. I just bought the most adorable tube dress and I am too self-conscious to wear it yet. 

I like the idea that you were actually overweight yourself and you have been able to tone and firm your arms.

I feel more comfortable trusting your suggestions.

What are your favorite exercises to tone and sculpt my arms so that I won’t feel like I have chicken wings when I wear it?
- Alena



Answer: Alena,

Let’s Get Rid of Chicken Wings!

How hilarious…”chicken wings”. I suppose that you mean that the skin and flabby muscles on the backside of your arms are loose and flop when you move your arm. UUGGGHHH!! I can totally understand what you mean.

I love training my arms. Whenever I am having a fat day, I like to put on some comfortable tights and then immediately do some arm toning exercises. It makes me feel sleek and firm. 

I have found that I and my clients have to use a good moisturizing body toning lotion when training to help restructure the skin as we lose weight. You don’t want to lose weight only to be left with stretch marks or loose skin.

Beyonce’s Rockin Super Bowl 50 FORMATION Ab Workout

Check Out Beyonce’s FORMATION Ab Workout In True Bey Style!

Beyonce’s The Queen of Entertainment and Was Voted to Have the Sexiest Abs in the Country

Beyonce is slaying the Super Bowl 50 Stage and she is looking amazing as always.  In true Bey style, She’s stirring up the controversy with her new song, titled “FORMATION”.

It’s awesome to see more women working their craft, training their body and still living their version of an authentic life.  She’s living her dream and being a mom,  a wife and an outspoken advocate for her cause.

I think her ab workout is tough and I also  put together a total plan in my “How Do I Get Abs?” Book on Amazon.com.

Beyonce’s Ab Workout

To get you started with Beyonce’s workout, here’s the link to a quick program from one of her Trainers.

From GL’s Magazine: Ever wish you could get abs like a celeb? Now ya can. A-list trainer Marco Borges whipped up this tummy-flattening routine for us. Yay!

Beyonce’s trainer gifts Girl’s Life readers with an awesome ab workout! http://www.girlslife.com/fitness/workouts/13385/beyonces-trainer-shares-an-ab-workout

To My Loyal Readers, clients and followers, 

THANK YOU!!! WE DID IT AGAIN!!!

#1 AB BOOK ON AMAZON.COM – And Top Ten Fitness!

PLEASE SEND THIS BLOG POST TO YOUR FRIENDS! IT IS THE TOP OF THE RANKS RIGHT NOW AND GETTING MORE VIRAL BY THE MINUTE!

Are You Stuck At Your Current Weight, Body Size or Fitness Level?

I have a solution for you in my Free Book.  Download It RIght Now! There’s only 24 hours left!

The answer to moving forward, dropping weight and living on purpose is in this inspiring book.

This is my gift to you or your continued support.  You have rocked The Amazon.com store with your support and downloads the last two weeks.

HOW DO I GET SKINNY THIGHS? By VICTORIA JOHNSON 

Sexy is The New Skinny.  A 5 Step Curve Creating Program To Help You Trim, Tone & Tighten Your Way To Sexy Thighs!

ARE YOU TIRED OF TUGGING ON YOUR CLOTHES AND PUTTING OFF LIFE UNTIL YOU FEEL AND LOOK BETTER?

So was I when I finally got fed up and started looking for scientific answers to my fat round thighs and orange peel dimply skin.  After what felt like endless seeking, I found the answer…. and so much more, that I couldn’t keep quiet.

I had to share it with you and the world.  I can’t rest night knowing that someone like me, who use to cry myself to sleep with a box of ice cream, is looking for a permanent solution to emotional eating and poor body image. I found that   reshaping the lower body requires a complete system of training.

What Is The Sexy New Skinny?

 What a wonderful time to be alive and to be a female who doesn’t have to starve and train like a marathoner to be the perfect size and have a sculpted sexy body.

Have you ever dreamed of being skinny? What about sliding your sexy lean body in a pair of super fun stretch jeans? You can and you will once you understand how close you are to perfection. I didn’t understand it when I was suffering from Bulimia.

Dying To Be Skinny –When I was suffering with anorexia as teenager, all I could think about was getting skinny enough to look good in my cheer and dance costumes and not be afraid of my top slipping up when I did a round-off or a split leap. Little did I know that I was suffering for no reason. I was blindly following the starvation trend at the time not understanding what I was doing to my body and my psyche.

Suicide Hotline to Fitness Icon –  This book gives you the solution to each of those and also includes extraordinarily time tested and usable tools to help you finally lose weight and keep it off permanently.  Most notably from someone was so close to mentally giving up that she called a suicide hotline.

See those giant jeans, Size 16 Petite.  Those are what I  was wearing at my lowest point; pre-diabetic, obese struggling with high blood pressure and stuck in a mindset of poverty and hopelessness. Luckily I survived that ordeal and not only turned my life and my health around, I am blessed to be one of the most decorated and celebrated Fitness Icons of the decade. I went on to become an endorsed Athlete, Fitness Celebrity TV Star and Professional Trainer to professional athletes, entertainers and fortune 500 Executives.  SO when it comes to weight loss and body transformation, I’ve been there, done it and is professionally still doing it!

If you feel like you have been stuck, hopelessly lost and desperately seeking solutions to problems that never seem to go away, with your permission, I would love to help you find solutions too.

Where Did The Paradigm of “Skinny” Come From? Fashion magazines have been a force in driving popular female imagery since the inception of Vogue Magazine.  In the 1960’s a popular British Model, Lesley Lawsen, nicknamed Twiggy, was featured on the cover of Vogue and became an immediate overnight sensation and that fueled the fire of the “skinny craze.

It’s Time or a Paradigm Shift –  It’s time to take control of the media and shift it.

I believe if you want to do something, own it, make it yours! Make it transform to fit your needs and desires. Make it match your and your lifestyle. That’s what I did with this book. I wrote it for all of us who are sick and tired of starving, binge eating and then feeling guilty about it. It’s our turn to redefine what the perfect female shape is. It’s about curves!

Go download your free copy right now. If you already have it, then send the link to every friend and relative you know.  Let’s continue to drive this life saving movement.  It has been sweeping the globe with mass acceptance and an appeal that is totally embraced by every culture.

I got so passionate about this global movement that I made an Iphone App from scratch MY SELF with diet tips, exercises, recipes and the secrets that Celebrities, Fitness models and Entertainers use to look amazing without starving!

I am so excited because it is a total hit worldwide! It is being downloaded across the furthest reaches of the Universe in the Itunes App Store.

ONE OF MY SIGNATURE CONCEPT  IN THE BOOK! Here it is:

The Art of Sculpting Your New Sexy Skinny Thighs

The ART of Dance Movement for shaping and defining the body is your secret weapon for reshaping your genetic body.

            A   lignment – You will see proper alignment for each move

            R   epetitions -You will determine the number of repetitions you need.                                  Repetitions for definition.

            T   echnique – You will learn correct technique for maximum                    effectiveness

With the ART of Movement, you will perform exercises and movement that

* Lengthen and strengthen the muscles of your body

* Get twice the results in half the time

* Changes your symmetry and reshapes your figure.

Vertical Training Can Work For You Regardless of Your Current Shape!

 New Skinny Paradigm – Skinny ain’t what it use to be.. I am leading the charge of the new paradigm of what it means to be skinny.  I am redefining skinny for women worldwide.  Women have come into their physical power since the starving sixties and it’s time for a New Skinny to emerge.

What is The New Skinny? As you stroll though history you can see that each era had female figures that were the envy of women and the preferred “hottie shape” of that time period.

Venus – The Renaissance Hottie

In the renaissance period, round curvaceous women were admired for their shape.  A voluptuous hourglass was the desired shape.  Women even wore waist corsets under their dresses to make their waist narrow, accentuated their hips and that made their thighs look more pronounced.  When you look at the art of that period, you see how being round with an hourglass. Shape was prominent.

Glam Hams, Sexy & Curvaceous 

Move through time and you see that two generations ago Marilyn Monroe, actress, model and entertainer, the most famous sex symbol of the last century.  She most definitely had an hourglass figure. Her public measurements according to her seamstress were 35-23-35.  She was 5’5 120-140 pounds.  That is remarkable when you consider today’s average runway model is rail thin and has no muscle mass on her legs, arms or butt.

The New Sexy Skinny – Thanks to the love of sports, music, films,  popular TV shows, a diversity of female icons and kazillions of photos, videos and celebrity web sites, we have an entire collection of a variety of women who have set a new bar for what is “the new skinny”.  It’s totally awesome to see all statures, heights, ages and cultures showing us the way to dress up, step out and shine with confidence and style in our beautifully designed bodies with curves and sexy silhouettes.

The New Sexy size is the New Skinny – Popularity has been the benchmark for a body type that is in style.  That body type becomes the desired Role Model in everything from consumer fashion to high school cheerleading routines.

Consider the hourglass shape and sexy size of these current beauties – Rihanna , Scarlett Johansson, Penelope Cruz, Halle Berry, Danica Patrick, Katy Perry, Nikki Minaj, Beyonce, Salma Hayek Eva Larue, Kim Kardashian and the WiIliams Sisters.  AND let’s not overlook the fact that Brazilian Butts , thighs and legs are totally hot right now.

Latin Dance cardio workouts are the rage and thank goodness they are! We need that high-energy flava and style today more than ever.  Starving stick bodies are so yesterday! That lifestyle is debilitating, bad for your bones, skin and hair. It is un-healthy and exhausting! I should know, I did it all through high school!

The New Sexy Skinny – Size Matters – 

The new skinny is calculated based on the statistics and female body types that dominate the media and our eye gate. What we see is what we want to be.

And hallelujah as I travel the world, I see sexy sweet curves in magazines, commercials, as spokesmodels and as films and TV Actresses. We have a body image to aspire to that is. 

Wait until you feast your pretty little eyes on the new stats about women’s sizes. You are going to see that you are closer to the New Skinny than you realize. You will read about them in the book.

HOW DO I GET SKINNY THIGHS? By VICTORIA JOHNSON

 A 5 Step Curve Creating Program To Help You Trim, Tone & Tighten Your Way To Sexy Thighs! They will carry you with grace and style. You will strut in the mall, skip on the beach, work your mini skirt and slink in your booty shorts.

Victoria Johnson – Dance Fitness Video/DVD QUEEN, Professional Trainer, Endorsed Athlete, Fitness Celebrity And Former Food-A-Holic FORMER ANEXORIC EMOTIONAL EATER, FORMER FAT KID, AND THE WORLD’S MOST FOLLOWED DIET DIVA WITH OVER A MILLION VIDEOS SOLD!

Step 1 – Your Mental Game – Confidence is Sexy

Step 2  –  Sexy Skinny Elongating Muscle Stretching Program – Vertical Training Program

Step 3 –  Sexy Skinny Thigh Moves and Exercises

Step 4  –  Sexy Skinny Cardio Fast Fat Loss

Step 5 – Sexy Skinny Anti-Cellulite Diet Plan

GO RIGHT NOW AND GET YOUR FREE COPY!

HOW DO I GET SKINNY THIGHS? By VICTORIA JOHNSON

DON’T WAIT TO GET UNSTUCK! I HAVE SEVERAL TOP SELLING BOOKS THAT CAN HELP YOU! GO TO THE LINK AND CHECK OUT MY OTHER BOOKS!

You are unique, and if that is not fulfilled, then something has been lost.

Martha Graham

WITH LOVE AND HUGS!

Victoria

Tired of Being FAT – Get Your Free AB Program!

HAPPY NEW YEAR!

My gift to you for being such loyal followers, A FREE AB PROGRAM. MARK YOUR CALENDARS AND MESSAGE YOUR FRIENDS! AVAILABLE JANUARY 7, 8 & 9! Tuesday, Wednesday and Thursday only!

HOW DO I GET ABS?

New Years Question….

Victoria,                                                                                                                                        I am so tired of carrying around all this extra body fat.  It is making me feel sluggish and unattractive.  I went to one of those strip mall weight loss programs and they told me it would take me longer because I’m older. I’m only 35 years old.  Is that true?  Is my metabolism too slow to lose weight and why do we gain weight as we age?                                                                Signed, Frustrated

Answer…This is a popular question I get from men and women all over the world. No culture or country is exempt.  It’s quite interesting to know that all over the world people are struggling with the same issue. It really shows that we are more alike than we realize.

The answer is no, you don’t have to look at age as a limitation or barrier to losing weight.

There are many master body builders and fitness competitors who are over 35 and look absolutely amazing.  They train regularly, eat properly, get good sleep and regularly set new fitness goals. They have learned how to master their biochemistry.

Check out Anne Pirson from Belgium.

She’s Miss Figure over 35, she’s 39 years old. You don’t have to get this muscular. I just wanted you to see someone who is older than you that is lean, fit and has low body fat. Still not convinced that age doesn’t matter?

NOW.. Check out Ernestine Shepard. She is 75 years old. She started bodybuilding at 71!

So you see that it is possible to lose weight and get fit at any age.

Solid Life Long Program                                                                           You can begin by:

1. Getting on a solid nutrition program that balances your body chemistry and
2. Performing a consistent resistance-training program that increases your muscle mass 3-4 times per week.  Solid muscle increases your body’s basal metabolic rate and that makes your metabolism faster.
3. Do some moderate intensity cardio four to five times per week or 30-60 minutes.  It will increase your oxygen uptake and help melt the excess fat off your body. This type of a complete program is the only way to permanently lose weight and stay healthy.

Here’s why you have to do a complete program and not just the diet in a box method.

Exercise Calorie Expenditure: Just exercising alone is not enough to get down to your perfect weight. Although you might think that physical exercise accounts for most of the calories you burn, it actually accounts for only about one third. In general, your calorie expenditure depends on three things:

1) Your Basal Metabolic Rate is determined by your lean body mass, the active part of your body. This accounts for about 60 percent of all calorie expenditure. Basal (or resting) metabolic rate is the amount of energy or calories your body consumes while at rest, in order to power the thousands of chemical reactions required to maintain health – such as, temperature, cell-repair, cardiovascular system and so on. Put simply, basal metabolic rate is an estimate of how many calories you would burn if you were to lie asleep for 24 hours, with measurement beginning 12 hours after your last meal to ensure that your digestive system was inactive and not burning calories digesting food. The more you increase your lean (active) body mass, the higher your basal metabolic rate. That is why you have to train properly, eat a good balanced diet and drink sufficient water. Your lean body mass is over 60 percent water.

Your Physical Activity. Typically this accounts for about 30 percent of calorie expenditure. You have to become more active every single day. You have to become a motion machine. Physical activity has to become your lifestyle. You want to return to that playful place you were at when you were a kid. You jumped, danced, ran, jumped rope, played sports, ran all over the house and you walked everywhere.  The more active you are, the more calories you burn and the more anti aging oxygen your body will process.

Dietary Thermogenesis. This is the calories you burn while digesting food. It accounts for about 10 percent of the total calories you burn. This is why you cannot skip meals. When you eat properly, you raise your metabolism.  When you skip meals, you reduce your metabolic rate. Starving is worse for you when you are trying to lose weight permanently.

To sum it all up, metabolism is the amount of energy or calories your body burns for maintenance.  It is the rate your body burns calories for all it’s bodily functions: breathing, sleeping, cleaning, working, and for internal functions such as digestion and respiration.

Your body’s metabolism is affected by your body composition.  Your composition is determined by the amount of lean muscle mass you have versus the amount of fat.  Muscle uses more calories to maintain itself than fat.

After about age 30, the body gradually begins to lose its muscle mass from inactivity and hormonal imbalances.  If you eat the same and your activity level stays the same, you will gain weight.  You don’t have the same muscle mass you had in your younger years, so weight gain is the result.  For this reason, strength training is vital for losing weight and increasing the rate of your metabolism. As you gain healthy muscle, age is no longer the predominate factor preventing you from reaching your goal weight.

If your muscle mass verses fat ratio improves, your metabolism increases.  A biochemically-balanced fat burning diet and weight training in combination with aerobic activity will result in a body that has more muscle mass and less fat.  So, increasing healthy muscle mass is a vital key to permanent weight loss along with a healthy diet and regular cardio.

Don’t wait to get started go and download A COMPLIMENTARY copy of my Amazon.com Best Selling Book; HOW DO I GET ABS TODAY!

Make sure you retweet this to your friends and family members. Let’s help everyone get better together! Let’s make this our best year ever!

Your Celebrity Trainer and (Thanks to YOU) Best Selling Author!!,

Victoria

Metabolic Madness? You Need To Do This NOW!

Metabolic Madness – You Must Do This!

This week, I am going to answer an e-mail that explains the benefits of increasing muscle mass which will help you burn more calories.

The more calories you burn, the more fat you will be able to lose. This is why working out is so powerful in a good weight loss program. You can starve your body by restricting your calories to less that 1,000, but that will only slow down your metabolic system causing Metabolic Madness!

Your body will perceive it is going into a famine and will enter into a “self preservation” state to conserve itself. When you break the famine and increase your calories, your body suddenly begins to store extra calories to prepare for the next famine.You can only starve for so long before you lose it and begin to binge on your favorite foods. When it comes to stopping the cycle of Metabolic gain and lose yo-yo dieting Madness, you have to move it to lose it and weight training is one of the best ways to consistently increase your metabolism.

Here’s the question from Margaret, one of our newsletter subscribers.

Good Morning Victoria,  When I do my workouts, which should do toning or  cardio? Or does it matter which one I do. Everyone has opinions and suggestions, but they don’t have a fit body like yours, so I want your opinion. Thanks..Margaret

Hi Margaret,

Thank you for participating in creating your best body ever program and taking the time to write me. You asked a very good question. Here’s my answer.

Don’t Wait to Do Weights!

I went to a party this weekend and everyone looked fabulous. It was a fine display of the concept that when you like the way you look, you feel better about yourself.

Looking good is a matter of personal preference of course. As I observe people I observe how they carry themselves, their facial expressions, their tone of voice, their body language, how they stand, walk and if they move with grace and confidence.

Strong and Beautiful

The strongest looking individuals at this party had good posture and wonderful physiques that displayed various degrees of muscle definition. Even the hostess, who was six months pregnant, looking very beautiful and glowing with life, had toned upper arms, a sculpted back and amazing legs demonstrating the benefit of consistent resistance training.  Here is a photo taken at The Ritz Carlton Training Gym in South Beach, Florida USA. It was at a shoot prep training two weeks ago for a video game charachter. I wish I had permission to show you ALL the peeps that were training that day. When you look at this photo, consider that I was over 180 pounds and shaped like an apple! I had no waist, no lats and no shoulders. This is what weight training has done for my body.

In the beginning of my training career I used heavy weights and even competed in body building contests. I won many contests and I loved the feel of lifting weights.

Unfortunately I built big legs of steel that were thicker than I wanted. Then one day I went to a seminar to hear a beautifully sculpted former body builder, Diana Dennis, and I was immediately sold on her ideas of high repetition training using light weights. Now she was a professional body builder several years ago and magazines loved photographing her because she would strike these beautiful artistic poses. This is an artistic piece taken by Photographer Tom Clark of Hollywood, California. Don’t send me any hater mail about how she is so big. YES, she was big!  She was a professional bodybuilder. Her job was to know how to build muscle. I would not ask a broke person how to make money. So I went to a professional to learn how to build muscle.  I am not advocating that you get big like this photo, I only wanted to demonstrate that she knew the art of muscle building! 🙂

I had been lifting at the gym and training my clients, but I had never done the high rep training.  I ran out the doors of the auditorium and went to a sporting good store and bought a set of hand weights that came on a small weight tree and that was the beginning of my new leaner, tighter, smaller body.

I was so excited by this new training philosophy that I created a workout using light weights for sculpting with motivating music and moves that increased the heart rate so that I could burn fat while I was reshaping my body. The result was a workout and a movement that has become a market mainstay, Vertical Training, the Art of Sculpting. One of the specialized Vertical Training programs I designed is the foundation for my Skinny Thighs Workout, in my “HOW DO I GET SKINNY THIGHS” KINDLE and Paperback book. Here is an explanation and benefits.

Resistance Training

Resistance training increases muscle strength by overloading the muscles using a weight, such as a dumbbell or barbell. The muscle cells adapt to the extra workload by enlarging (hypertrophy) and recruiting greater numbers of nerve cells to aid contraction. Understanding the principles of muscle contraction can help you reach your fitness goals faster. Resistance training is one of the greatest anti-aging weapons available to you today.

The benefits of regular resistance training include:

• Increased muscle strength, power, endurance and conditioning
• Improved body shape and decreases cellulite
• Increased bone density and strength to prevent osteoporosis
• Reduced body fat by increasing muscle mass which is your body’s engine
• Boosted metabolism (burning more calories when at rest) muscles are your engine  – Volkswagon verses a bus..
• Lowered resting heart rate (a sign of fitness)
• Reduce blood pressure (helps to reduce the risk of heart disease)
• Improved balance and stability – more stable base
• Enhanced performance of daily activities, walking up stairs, shopping, carrying kids, rock climbing, hiking, shoulder bag,
• Reduced risk of development and improvement of medical conditions; diabetes, high blood pressure and arthritis.

You have to go to the radio show and here my explanation of each exercise and how they transform your body!

Metabolic Madness Radio Show

In conclusion, make sure you include resistance training in your program so that you can keep your metabolism up and maintain your youthful physique.

Start a lifting program 2-3 times a week.  Along with your cardio and stretching.

To help you get started, I have listed my Secret Seven Top Exercises. I do these exercises with my clients.  You can try them at home or at your gym. You can get a personal trainer to help you get started.

My Secret Seven:

1. Squats or Seated Leg Press

2. Lunges up the stairs at home

3. Bent-Over Dumbbell Row

4. Overhead Press

5. Tricep Kickbacks

6. Bicep Curls

7. Lat pull downs with tube or the pull down machine at gym

NOW GET OUT THERE AND START LIFTING! 

Make it an awesome week!

Love & Hugs!

Victoria

“HOW DO IT GET SKINNY THIGHS?”  Kindle Book – Lower Body Weight Lifting Exercises All Demonstrated With A Complete Program for Beginners to Advanced!

 

SUPER FAT BURNING SECRET!!!

 

Wooohoo!! You Guys ROCK! Let’s Take It To The Top One More Time!!!

 Another Fun Free Book on Amazon.com   Mark these dates.

Monday, Tuesday and Wednesday September 23, 24 and 25!

Go get your free copy and tell your friends and family to get theirs too!

HOW DO I LOSE WEIGHT Using LSD CARDIO

Fat Blasting & Stress Busting Program!

 My New Book Is About The New Trend of Exercise That is

Sweeping The Globe and Driving Gym Owners Crazy!

 All things old, become new again. It’s so popular again that they have to post signs to limit the time people use their equipment to meet the demand!

 How about you? 

Are you doing it?

Are you in?

What’s it about? 

It’s about Cardio Baby!

Not just walking your dog to make sure he or she gets to get some potty relief, it’s about you getting your body in shape and getting some major stress relief.

 This is serious business. This is not some fad movement that sells you some rub on cream or eat only greens program. This is about your heart. If your brain stops, you can still live, if your heart stops, it’s over. LIGHTS OUT!

 YOUR HEART IS THE MOST IMPORTANT MUSCLE IN YOUR BODY!

 Why should you be so concerned about the heart regardless of your age?

Your heart is more than a muscle; it’s the first organ to form in your body.  It creates it’s own balancing and regulating hormones.

It is a powerful generator of electromagnetic energy in the body.  It actually produces the largest rhythmic electromagnetic field of any of the body’s organs.

This is so cool. Here is what the Institute of HeartMath Research has found:

This magnetic field is more than 5,000 times greater in strength than the field generated by the brain and can be detected a number of feet away from the body.

The electromagnetic energy of the heart not only envelops every cell of the human body, but also extends out in all directions in the space around us

The cardiac field touches those within 8 – 10 feet of where we are positioned (and perhaps in more subtle ways at greater distances)

The heart’s field is an important carrier of information.  A person’s heart signal can affect another’s brainwaves, and heart-brain synchronization can occur between two people when they interact!!!!

Check out these phenomenal facts about  your heart.

*Your heart beats about 100,000 times a day which would mean an average lifetime would work out to be… over 2 and a half billion times!

*Even though we are taught to put our hand over our heart on the left side of our chest, it is actually tucked away between our lungs in the middle of our chests. Think of it as being protected

*All the blood vessels in the body joined end to end would stretch 62,000 miles or two and a half times around the earth.

*Hold out your hand and make a fist. If you’re an adult, it’s about the same size as two fists.

*The heart pumps about 1 million barrels of blood during an average lifetime—that’s enough to fill more than 3 super tankers.  GET YOUR HEART IN SHAPE NOW!   How?

With LSD Cardio, you feel amazing.  Heart pumping blood moving through your body.  Muscles flexing and your body starts toning.   LSD is an acronym for Long Steady Duration or long slow distance (aerobic) fat burning, heart regenerating and heart healing cardiovascular activity.

Finally, I have come up with a program that gives you a permanent solution for long term fat loss and total fitness. This program gives you the body you want and the energy you seek.

Serious complications can arise if you do not learn the details in this book to help you train correctly.  If you leave one key element out, you can damage your body. If you use this key element correctly, you can become a fat burning machine, lose unsightly body fat and add more life into your years! 

Here’s a brief excerpt…

What is LSD CARDIO? “Long Slow Distance, Life Saving, Life Extending & Fat Burning”

Our body is our vehicle to life, survival and existence on this planet.

Our body is designed for continual movement. It is built to compensate for various motions for long periods of time.  Activities like fast walking, running and jumping as well as dancing, cycling and swimming are all forms of aerobic (using oxygen) cardiovascular (heart pumping) movements. This type of movement is common to us as a species. It is also necessary if we want to lead a healthy, happy long life.

Happy Heart

The American College of Sports Medicine (ACSM) defines these movements as any activity that uses large muscle groups that can be maintained continuously and is rhythmic in nature, and by doing them, our heart rate is elevated beyond it’s resting state.

There are many different cardio exercises that are considered the best to help you to lose weight as long as it is performed for a longer, slower amount of time or for a longer distance, thus LSD Cardio, one of the best forms of fat burning activity there is. That is why when you see distance runners they ‘re usually lean and thin. In running circles, it is also known as “long, slow distance endurance training”. It is exactly as it sounds.

LSD CARDIO is a form of aerobic endurance training. It is commonly associated with sports such as running and cycling. Long, slow distance training is a form of continuous training performed at a steady, slow pace using low to moderate intensity over an extended distance or duration.

You can experience euphoric feelings while doing LSD cardio. It is facilitated with the release of brain chemicals called endorphins. They are believed to improve your mood, give you a euphoric state if being and can keep you feeling motivated, energized and feeling good before, during and after working out. When I first began training for weight loss, it was extremely difficult.  What I found was more enjoyable than being heavy.

The state of accomplishment I experienced when I finished a 1-hour power walk was so intense it became addictive. It became a part of my life that felt more important than eating. I went on to start running again like I had in high school and college and even did two marathons, a few half marathons and several 10k runs etc.  Victoria Johnson

This is my most important book. Its can totally revolutionize your health and it can literally save your life. Thank you for allowing me the opportunity to share it with you. I want the best for you!

Mark your calendar! It will be available for you to download FREE on Monday, Tuesday and Wednesday September 23, 24 and 25!  Lets take it all the way to the top again.

Great Radio show about Fast Fat Burning Circuit just posted!

Your Celebrity Trainer!

Victoria

Best Butt Exercise For Your Booty Shorts

Demolish Butt Dimples  – Here’s our question for the week! Lot of Great tips for you!

Thank you for keeping the books rockin at Amazon.com. ALL are now available in Paperback!

Miss Victoria,

I want to thank you for your conviction to getting fit, healthy and having fun doing it.

I am having an “Ask Victoria” revival in my life. I have been dieting off and on for most of my adult life. I got your Quick Start Energy Program and lost fifteen solid pounds of fat that I have kept off for two years.

Then I started listening to all these accept your body image or your body image does not matter people…who by the way are all overweight, and stopped working on my body. They spoke to the lazy side of my personality.

I have been encouraged by them to save money, reach high, give more, help more, realize my potential in every aspect of living…except when it comes to my body I am supposed to just accept mediocrity and dimples!

Victoria, I am improving in every area of my life except my body. I’m BACK. I am ready to take my body to the next level. I have a Brazilian shaped body and I like my shape.

I have cellulite on my thighs and butt. Can you give me some suggestions on demolishing the dimples? I would like a home exercise routine that I could do in 15 to 20 minutes. I have a treadmill and I already use five times a week for my cardio. Can you give me some exercises to demolish these ugly dimples on my butt? ~ Alejandra

Alejandra,

Great job permanently losing fifteen pounds! That is fantastic. Your health and your body will benefit greatly for years to come. Keep following the eating plan and modifying it as your taste changes.

It’s so funny how many nutrition people hate the fact that some fruit can actually make you gain fat if consumed at the wrong time of day or if it is combined with simple carbs.

I love writing about “Booty Secret”

Here I am in Celebrity Central “South Beach MIami” where Brazilian Butts are a fashion accessory!

Science Confirms Low Glycemic Eating Blasts Fat

Science is a powerful sales tool and combine that with trial and error testing for decades and you have a winning formula for having abounding energy, vitality and a great shape.

I don’t know what’s up with all those people in the media telling you to accept being unhealthy and overweight. I have not seen one men’s magazine telling men to accept being overweight, unhealthy and accept living without an erection.

I am so happy you had a wake up call and that you have joined the ranks of be the best in every area of your life and self!

It makes no sense to me that women would tell other women to settle for anything less than living life to the max and having the body they want! It’s their opinion and they are entitled to it. WHATEVER!

I never write my material or design programs or diets for people who are happy being overweight. I am only addressing people like you and my millions of viewers around the world who love the idea of being in great shape while honoring and valuing their body.

Cellulite Busting Tips

1. Anti-Cellulite CD

When it comes to cellulite, make sure you listen to my Anti-Cellulite CD several times. (It is included as part of the Quick Start Program) There are so many simple but totally powerful tips in it. I swear every time you hear any learning material, you will hear something new!

2. Stand UP!

Sitting on your behind for long periods of time makes the muscles spread wider and softer which leads to more cellulite forming. Be aware and conscious of your lifestyle every day. Once you are aware of something, you can change it and create a better and more effective habit.

3. Increase Circulation – Walk, move, dance and hop around. Do anything that increases circulation to the area you want to shape and tone.

4. Drink Up! – You already know that I am going to tell you to drink more water to help you flush out your system and keep your skin looking fabulous!

The exercises below are popular with female fitness competitors and they won’t change your curvy Brazilian figure.

There are fantastic exercises that many fitness competitors do to erase the awkward appearance of cellulite.

Here are your perfect exercises that’ll prove to be effective when you do them regularly, thereby eradicating the toxins that get flushed, underneath your beautiful Brazilian skin.

The more you follow a Good Healthy Glycemic method of eating and continue your cardio exercise, the faster you will get rid of that ugly “orange peel syndrome”.

To help you tighten your rear end and keep cellulite off your butt do this amazing toning and conditioning exercise.

Make sure you pay attention to the muscles you are working and feel them tighten so that you’ll literally see and feel changes right before your eyes.

Best Butt Exercise – Dimple Demolishing and Effective

To warm up and increase circulation after you have stretched,

Stairs/Steps: Place your one foot up on a step 6-8 inches high; gradually step up and down staying on one side. Then switch legs.

* 3 sets of 10-15 repetitions per leg for 3 sets.

If you don’t have a step, use your stairs or porch. You can do this several times per week.

Rear Leg Extension

Standing tall holding onto a chair, wall, bar or whatever you wish for balance and to stabilize your spine.

Extend your leg back while squeezing the buttocks.

2 sets of 10-30 repetitions for each leg or as many as you can do then repeat on other leg.  Starting with two sets is good. When you have the energy and strength, do more. Sets and reps are guidelines.  Your body is unique and may need more or less.

Check out the video demo!

Use Your Power!

Stay true to your desires and don’t ever let anyone else persuade you not to follow your core values. We have a tendency to want to please other people so much that we put our own life and ourselves last.

Your body and your health is your most precious tool. You can’t accomplish anything great if you are sick, unhealthy and spending all of your money on medical bills.  Get healthy and reclaim your energy so that you can live and enjoy every moment.

The world will never be the way we knew it yesterday. The news will always be negative. Turn it off and know that things are changing every day but so are you. train your body to be a strong and powerful machine so that you can live in the body you want without pain and suffering.

Use whatever motivational tool you can to get moving and get totally fit. If cellulite is the drive you need to get your a** moving and take control of your health and energy, so be it.

Do It Your Way

Don’t let anyone judge you or tell you that you shouldn’t put too much energy into how you look. People that say things like that are either unmotivated themselves or they just don’t get it. That’s their opinion. You don’t have to receive it or accept it.

I will never back down from the science and personal experience with eating a certain way that gives me a tight hard strong and energetic body. Neither should you.

There are millions of other programs and people to listen to. You have to be true to your body type and goals. Your support and the support of all reading this have been awesome and you are all very special to me. We need to stay together and pump each other up so that we can go forth in strength and power.

Great spirits have always encountered violent opposition from mediocre minds.- Albert Einstein

I am living life on my own terms and will not be persuaded to become lazy and slothful in any part of my life. I am disciplined and diligent in all aspects of my life. No one lives in my skin but me and I have to live authentically to my beliefs.  So do you.

You have to take that kind of attitude when it comes to your health and vibrancy too.

I know you can take your body to the next level now. Now that you got your fire back, don’t let anyone else ever put out your flame!

MORE AWESOME TRAINING INFO ON RADIO SHOW!

For More Butt Training and Thigh Makeovers check out my book “HOW DO I GET SKINNY THIGHS” and find out how and why SEXY IS NEW SKINNY! It hit the top of the charts for weeks and had fantastic reviews. It is a welcome paradigm shift in the world of fitness. So much so that the requests for an IPhone app prompted me to put everything on hold to answer the thousands of requests. It will be out in October!

SEXY IS THE NEW SKINNY

Your Celebrity Trainer

     

Quickstart Program: Paperback Version

QUickStart How DO I Lose Weight App Free on Amazon……….

and iTunes