Leg, Butt, Hip and Thigh Enhancement Interview
- Joey Atlas being interviewed by Craig Ballantyne of www.TurbulenceFitnessTraining.com
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CB: Joey, how did you go from just another trainer to a well known expert in working with female clients on helping them improve their legs, butts, hips, and thighs?
JA: From the start of my career, most of my clients have been women. I always made it a point to take note of the problems that came at the top of the list. It was very rare that a woman did not want to improve her lower body in some way.
Legs, butt, hips, thighs were always included in the desired improvements and quite often they were the only thing that a woman wanted to improve. So, I made it a point to focus my efforts on helping women get the changes they were looking for in their lower bodies.
Whether it was fat reduction and toning, cellulite reduction and shaping or building and sculpting – I have always enjoyed helping someone who is very confused about what to do or even unsure if they are capable of making any improvements at all.
CB: What types of exercises and workouts do you like to use for this purpose? Bodyweight, dumbells, machines? Do you ever get into kettlebells or barbells?
JA: I place emphasis on Bodyweight exercises. There is so much that can be done when you know how the body works in relation to gravity and one’s own bodyweight. So many people get lost in the machine and weight based workout routines and they miss out on so much that can be accomplished with a creative and balanced routine that is based on bodyweight exercises.
I’ll use dumbbells when appropriate and sometimes I’ll have clients use The Atlas Bag, which is a nylon bag I designed, with handles on each end. It holds most average size medicine balls and is very versatile and comfortable.
But the essence of this program – the thing that really brings the short and long term improvements is teaching women what they can do with no equipment – and just a few things that already have in the house. Its a lot of fun to see their progress and their emotional reactions about the changes.
CB: What would be a typical workout schedule for a beginner client with about 20 – 40 pounds to lose?
JA: We start with 5 – 8 minutes of lower body and core stretching. Then we’ll spend about 15 minutes on the mat, going through a series of beginner level, leg, butt, hip, thigh, ab and core moves. I teach this as ‘building a foundation’.
We may add some upper body moves while still on the mat and then it’s up to standing where the client is led through a series of beginner level lower body moves that lasts about 12 more minutes. This is followed by 5 minutes of lower body stretching.
This routine is recommended 2 – 3 times per week. One interesting note here is that even with women who tell me ‘they have been exercising’ or even if I know I’m dealing with someone who is clearly not a beginner – I’ll still run them through the beginner level program – because 99.7% of the time – my methods are different than anything else they’ve been doing, or may have tried in the past. And this surprises a lot of the female ‘fitness veterans’ – but it’s a pleasant surprise. – That’s why I get paid the ‘big bucks’, right?
CB: That’s for sure, Joey. How about something for a woman who is a little more advanced after going through your beginner and intermediate level program?
JA: For a more advanced client the outline is generally the same, but some of the exercise variations may be more challenging and the way the program is put together can also challenge a client beyond what they have been doing previously.
There is a cumulative effect that comes from how certain exercises are put into sequence with others. I like to take advantage this effect as opposed to ‘adding more weight’ or ‘doing more sets of the same exercise’. Again, 2 – 3 times per week is usually a good frequency.
If the advanced client is at a maintenance level – then it’s possible that once or twice per week is just fine.
CB: How do you educate your clients on nutrition and what are some of the tricks and tips you give to maximize compliance and results?
JA: I like to illustrate some of the long standing myths & misconceptions and re-educate clients about realistic, fitness promoting nutrition. Everything I teach is based on the proven concept of ‘daily caloric intake’.
As most, but not all, women want to lose weight – the biggest challenge is creating the daily caloric deficit needed to result in fat loss and toning. One of the ‘tricks’ I teach goes against what most experts are teaching.
I’m not saying those experts are wrong but I offer a different approach. It’s called ‘calorie shifting’…
Most people believe they are supposed to eat breakfast everyday because its healthy, etc, etc… However there are a lot of people who do this and find that it makes them hungrier and this causes them to consume more calories than they would like to over the course of a day. What I suggest, and I do this everyday as well – because it really works for me, is not to skip breakfast, but to push it later into the day.
For example, I’ll have a cup of tea or espresso with a little organic skim milk, at about 7am. But I don’t eat breakfast until 10:30 or 11am, lunch would be at around 2:30 or 3pm and so on.
In effect, all my meals are pushed back a few hours leaving less time for snacking and munching on unnecessary calories – making it so much easier to stay in the ideal daily caloric intake range.Lots of women who need to lose weight – who have been unsuccessful in the past – do well with this approach.
CB: And what about cardio? Do you use long cardio, intervals, or something else…a mix? What works best here?
JA: This all depends on the client. All of the above choices can work, but the key is to prescribe what they enjoy the most (this is rule number one) – because this makes long term adherence much more likely – and this is where permanent results are achieved.
Anytime you can get someone to stick with something for the long haul, you increase the possibility that it will become habit and harder to give up. Exercise is addictive when done properly. The results naturally follow.
CB: What are some lifestyle factors and obstacles that your clients have to avoid? What are some typical situations they find themselves in and how do they avoid temptation, setbacks or reverting bad habits?
JA: One of the more prevalent is vacation or holidays. For some reason people tend to put exercise on the back burner and on top of that they increase their food and beverage consumption, way more than they need to.
The root of this lies in whether or not the person has defined their values and if fitness is a part of those values or if it’s ‘just a way to look better in a bathing suit’ – which I consider a short term, superficial compulsion.
The more superficial the reasons for pursuing fitness are, the more likely there will be episodes of self sabotage, setbacks and most likely, failure. When fitness pursuits are based on getting the most out of life, for as long as possible, then a strong value system is in place and actions become based on these values.
The ‘sexy body’ is a natural by-product of the person’s values and matching ‘habits of daily life’.
CB: And finally, do you have any insights or tips that might surprise us…is there something that people think is good for fat loss but you disagree with…or vice versa? Any original tips would be great.
JA: I’ll go back to my ‘skipping breakfast’ concept mentioned above – calorie shifting. This takes a lot of people by surprise. Knowing that I have a masters degree in exercise physiology – they are waiting for some complex, scientific reason about why this works, when it goes against most of what we hear in the mainstream media.
And when I boil it all down – it’s simply a way of manipulating daily caloric intake in a way that makes it easier to implement and stick with. Women who want to lose body fat love it – because it’s easy and it works – that’s really all they want.
And here is something else that will become more prevalent in the mainstream media within the next 4 – 8 years… One of the things that people think is good for fat loss, but I strongly disagree with, is the number artificial sweeteners that are being used in the reduced calorie foods and diet drinks.
I won’t mention any trade or chemical names but these are substances I would not recommend to anyone.
This is one of the reasons I started creating my own healthy ‘fitness beverage’. I couldn’t find a truly healthy, all natural, tasteful drink that was low in calories and was really conducive to the fitness lifestyle. So I did some research and started making my own.
My clients are pushing me to bring it to the public, so I’m exploring that possibility. Oh – and here is something else that really gets me – these artificial sweeteners are also being used in regular versions of foods and drinks – with no notices on the labels. You have to find out by reading the ingredients list.
I know this because it happened to me. By chance, I was reading the label of a type of fairly healthy bread we had been buying for years. To my surprise – the company had started using one of the most widely used artificial sweeteners as an ingredient and didn’t even mention it on the packaging, except for in the very small ingredients list.
I thought this was an absolute joke and we simply stopped buying this company’s products.
CB: Thanks Joey – the info you shared here is great stuff – and will truly help a lot of women out there.
JA: My pleasure Craig – thanks for having me.
END OF INTERVIEW
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Tags: butt, cellulite reduction, fat loss, hips, legs, lower body lift, thighs, womens fitness
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Please tell me how I can access those exercises and start doing instead of reading about how wonderful it is. I keep receiving these emails but no instructions describing exercises. I don’t even know what is cardio…Is there some purchase of a book or a disc that I overlooked?
Hi Christine,
I feel the same. We really need to see demos of how to do these exercises. I am aware there is a disc and books that we can subscribe to but some of us live in such remote locations, the local banking facilities do not support overseas cash transactions!!! Its been impossible for me to order a book but how I long to have an idea of what these exercises are!!! Plse work out something Mike??
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Ruth and Christina I concur with your frustration. Whilst I understand that JA is not charity but please allow us an avenue to purchase. I am in South Africa, recently had a $100 000 fraud on my card so I tore it up afterwards. I have no credit card now, how else can I purchase this? Also JA if you eat breakfast at 10h30 which sounds good to me, what else do you do for the rest of the day, foodwise?
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Joey, I’m sure this is not the place for me to leave this comment, but above yu explained that women use the same words/phrases to describe different physical improvements, and vice versa, and you asked us to describe the changes we wanted to make, Here’s my attempt. At the top of each hip, just below my waist, there is a hard pad of fat, it’s really hard, not flabby like I think of fat, but when I’m really thin, on very rare occassions, they shrink,, each hip looks like an s, in profile, or, I have bubble hips!, I don’t simply have big hips, more like lumpy hips. I also have a really flat butt, maybe nonexistent butt is a better description, I wouldn’t want it to be fat, just more shapely. Thanks for your help.
BC
Can you please tell me what can I do to get a bigger butt and hips and get my legs fuller? Is there’s a vitamin out there for that?
I am very skinny with no bum no boob no hips. I want to look like a woman not a man without going through surgery.
hi joey how r u? sorry for the delay.i m doing exercise as per your instructions.its quite easy to do,but i need some more exercises to lose my butts.so please tell me more.
Hi Joey!
I have been reading a lot about your program and I find it very interesting. I´m happy to hear about the “calorie shifting” because that´s exactly what I have been doing for years now. The other approaches have only messed with my appetite.
But I have been wondering about your approach on Cardio and/or high intensity resistance training. Do you recommend any with your program (if so, how many times a week) or is it not necessary? I have been doing spinning for years now, but I do not really need to burn fat. What do you think?
I m a male, age 26, my butt is smaller than normal men of my age. Can u sugest some prticlar exercise for increasing size of butt.
Joey the information is great and of good help it’s just that I have this flabby tummy (Ever since I’ve started I could feel some musles) but I wish I could get rid of the cheesy flabs onton. My thighs not just my hip but the entire bottom is bigger what can I do exercise and nutrition wise.
I wish I could get your vedio but I’m in SA and dont have a cradit card.
hi joey, thanks for the mails but l want to find out from you, can drinking of much water or cold water make my tummy flabby
Hi Joey, your emails have been very helpful and informative. I’d like to know what i could do to watch my weight and increasing fat around my tummy, thighs, arms, breasts and face. I recently started doing some exercises every morning, but i dont knw if it suits me or is good enough to control the weight gain. Where i work i dont get to move around or do tedious work, i mainly sit at my pc from 8-5pm. I think it’s part of the problem. Need your help please.
Hi, I have very skinny legs, small but but big at the top. What exercise do I do for my legs> Please help.
Hello, i have skinny legs,but big at the top.what exercise can i do for my legs and to make my body weight proportionate.please help me.
thank you
I have to agree with Christina and Ruth, I’m tired of reading all the articles on how great these exercises are. I want to do the exercises. I can’t buy anything, i don’t use credit cards and frankly don’t make enough to spend even $100 on something I may already be doing. I get excited to get a new article and then disappointed when I spent time reading it and there’s nothing I don’t already know. I need simple bodyweight exercises that work. show me and everyone else that wants to lose weight and get toned without making us pay an arm and a leg for it.
Hi dear,my problem is diff.pls,I want to add som gud flesh on my bum,hip n thigh….pls wat do I do????thanks alot.
hi,kiaora i have the same troubles like all ladies that are bottom heavy.I know that all the lower area excises do work!!It’s the getting into it even with a partner and a good friend.And Joey is the MAN that keeps me real and positive thanks Joey.Your friend. Mrs Marsh @ Large
JOEY ATLAS ROCKS!
the exericeses have helped me so much, and i just got started!
thanks, Sally
hi joey,
am just visiting your site for the first time and i love it.
i actually want my butts and hip to enlarge,please help out.
thanks
bola.
Hi Joey! Thank you so much for all these informative emails! They have helped me very much! One quick question though. Often times I will eat lunch and about 10 minutes later go for a run (about 20-30 min). I do the same for dinner. My friends say this isn’t healthy, that I need time to digest my food. S,o to appease them, I said I would ask you about it! What do you think? Am I exercising too soon after I eat? Thanks for all your help!
Yeah I have to say I am tired of the sales pitches describing these amazing exercises for cellulite and lower body that apparently nobody else is doing.
I too understand that JA is not a charity but the frequency of the e-mails and the consistently vacuous content and testimonials have got annoying and I will be unsubscribing.
You can’t really ‘copyright’ exercises or try and be secretive about them because people who do buy the program may find that actually they are doing these moves already.
I would consider paying for a well produced, enjoyable fitness workout or DVDs but I would want to see a preview clip first.
Hi joey hw r u? Joey I hv big hips n thighs plz help me my husband dnt like me because of my body shape my age is 22 n hiight is 5’3 .my weight is 60kg. My uper body is slim but I m too much worry about my hip n faty thighs plz help me
hi joe,
i am not the exercise person. i am beginning to see little signs of stretch marks in my arms. how do i deal with it fast? i want to increase my hip and butt but reduce my arms. i will appreciate tips on simple basic exercises. pls help and thank you.
Hi,joey pls what can i take 2 add some flesh on the butt and hips?help me
Hi joey,Am a lady with no hips n butt.really need help.need exercises on hips n butt enhancement.plz
Hi Joey,
how are you? well ur advice and workouts help me alot and i hope will achieve the goal.
Can you please add me a few more?
il really appreciate that.thanks alot.
Joey,
I’m a female in the Army, but PT isn’t cutting it for me. What else do you suggest I do for an overall (and abs) workout?
Hi Andrea – no surprise there… PT is basic/general… Do you have any of my DVDs yet?
Joey
hi joey i’m a girl of 22 i dont have hips,boobs and butts i feel bad abt it please advice on the kind of exercise to do inorder to enhance them.tanks
Hi Joey, great interview, as a nutritionist I absolutely agree with you about the late breakfast idea and comments on artificial sweeteners. No other person will ever know our body as well as we do, if we choose to listen to it. Really, we don’t need all the so called experts out there to tell us when to eat. We have our own built in mechanism for that – our appetite!
I value your commitment to authenticity Joey. Thankyou for sharing your insights so generously.
J
hi joey,my problem is mine butt.problem flat.yes i would like to see excerise video.
[...] Leg, Butt, Hip Along With Thigh Enhancement Interview [...]
Hi Joe,
I have a very flat butt, no hips and no thighs. Please help me look like a normal woman.
Thanks
i love this,its so encouraging
Joey,
I have been using your on-line cellulite program for a year. It has definitely improved my body. I also walk 45 minutes a day/5 days a week and swim for an hour 2-3 days/week. If I get time, I also like to take a bike ride.
I would like to know if I should keep using the symulast program or which of your other programs would be beneficial. Would I use them in addition to what I’m doing now?
I have tried calling to speak to you and that did not work as it was a discontinued number and I have left messages before and have not heard back.
I would really like to hear back from you. I would be happy to buy another program if necessary but don’t have all day to exercise and just want one that works best. I am 71 and in good health.
Hopefully I will hear back from you. I have been thinking about this for a long time but need some feedback.
Thank you.
Rita
Hi Rita – just seeing this now… please email my team at: [email protected]