7 Secrets to Get Round Glutes and a Flat Stomach This Summer!
Unlock your best summer body with these seven powerful secrets! Follow these tips and watch your glutes round out and your stomach flatten in no time.
1. Cold Showers for Fat Loss and Muscle Recovery
Start and end your training sessions with a 3-minute cold shower. This boosts your metabolism by up to 300%, aids muscle recovery, and leaves you feeling energized. Cold showers also reduce inflammation and improve circulation, enhancing fat loss. They increase norepinephrine, helping burn fat and boost mood.
2. Supplements: NMN, L-Carnitine, and Black Seed Oil
- Incorporate NMN and L-Carnitine daily. NMN supports cellular energy and anti-aging, while L-Carnitine boosts fat metabolism and endurance, increasing fat burning by up to 50%.
- After breakfast, take half a teaspoon of Black Seed Oil for immune support and reduced inflammation.
- Take one Omega 3 capsule with each meal (2-3 times a day). Omega 3 helps form beautiful glutes as it tends to deposit in the thighs, enhancing their shape and reducing inflammation.
3. Healthy Snacks: Green Apples, Cucumbers, and Power King Protein Bar
Keep hunger in check with low-calorie, nutrient-dense snacks like green apples and cucumbers. Apples provide 4 grams of fiber and only 95 calories, while cucumbers are 95% water. For an added protein boost, snack on Power King Protein Bars, which support muscle recovery.
4. Sunbathe for Vitamin D
Spend 30-60 minutes sunbathing at the beach at least five times per week. Sun exposure helps your body produce Vitamin D, crucial for bone health, muscle function, and mood. Just 20 minutes can generate up to 20,000 IU of Vitamin D.
5. Coffee and Ginger Shots
- Have 2-4 cups of coffee before your workout but not later than 1 PM. Coffee enhances fat burning and improves performance, increasing metabolic rate by 3-11%.
- Complement this with 2-3 ginger lemon shots with bee pollen for an extra metabolism boost and antioxidant support. Ginger can reduce muscle pain by up to 25%.
6. Sprints, Lunges, and Ab Workouts
Incorporate sprints and strength training into your routine. For abs, focus on lower abs leg raises on the bar—3 sets of 20 reps. For glutes, prioritize squats, lunges, and the abduction machine. Aim for 60-100 repetitions per exercise, doing 1-3 sets with high intensity. Always start your workouts with ab exercises, ensuring your lower abs are toned 7 days a week. This helps control appetite, making you eat less. Each workout should be in the morning, ideally between 7-11 AM after a light protein breakfast. Morning workouts are more effective at burning fat.
7. Morning and Evening Rituals
Establish daily rituals to keep your body and mind in top condition. Start your morning with a cold shower, followed by a protein-rich breakfast like 3-4 eggs, providing 20-30 grams of protein. End your day with a warm shower, 10 minutes of stretching, and 15 minutes of reading. These habits enhance discipline, recovery, and well-being.
Next Step
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That was just a small part of the puzzle. The next step is to book a free personalized training session with me at Real Padel Club Marbella. Discover more tips and get a 15-minute free consultation. I can’t wait to meet you! Maxim
