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How is your week? Mine has been productive and satisfying. I  am surrounded by beautiful people, who motivate me to give my best every single day. It just feels great to wake up every morning filled with enthusiasm and desire to make a difference. Thank you for your wonderful messages. I can’t keep up with responding all of them, but I hope that you get your answer through my blog or Facebook page.

Here are the questions I chose this week.

Hello, Ines! I’ve noticed that I am the kind of girl who doesn’t have a well shaped butt. I was doing lower body exercises, but obviously they don’t work. How should I emphasize on it without changing my training program? Should I include lower body exercises every day or should I have a workout just for lower body movements?

The shape of your butt, more or less, depends on your genetics. Some women have bigger butts, even if they don’t squat, and some don’t.

Still, in my opinion a person should make the effort to take the most out of what he has. All lower body movements, I’ve written about on my blog, could help you shape your butt and make it bigger, rounder and sexier.

If you think that you are doing these lower body movements, but you do not see the results, I am pretty sure that you are making one main mistake- you are not performing them with proper technique.

Often times, women come to train with me, after they have been followers of my blog for a long time.

They are already training the way I recommend, but even though they picked their exercises properly, it turns out they performed them with crappy technique.

Thus, they missed the opportunity to take the most out of the exercise. That’s why, in order for a movement to be effective, you should first perform it properly.

My advice would be to emphasize on Bulgarian squats; Squats; Deadlifts; Hip Thrusters and Good Mornings. If you are advanced, you could include Pistol Squats and Bulgarian Squats from Deficit.

Perform the movements in the range of 5 sets of 5 reps, or 4 sets of 8 reps.

I recommend you start with the 8 rep scheme, because the higher number of reps, supposes that you will use lighter weights. And if you are a beginner, this is what you need. There is plenty of time for the heavier weights. First, focus on your technique.

Because, what makes the difference between a well shaped booty and a flat booty are lower body movements, performed PROPERLY!

Hello, Ines! It is my third day on a low carb- high fat diet and this morning I woke up bloated. Is it a consequence of my nutrition?

Actually, this reaction looks more like a consequence of eating carbs, not limiting them.

When you go on a low carb- high fat diet, your insulin levels won’t be chronically elevated and your body will start to dump excess sodium and some water that goes with it.

It happens like this, because insulin, besides storing fats, it sends signals to the kidneys, to retain sodium. That’s why, usually people go through the opposite experience- they get rid of the bloated feeling when they are on a low carb diet.

Another reason to feel bloated, might be not enough digestive enzymes and the inability to digest the higher fat intake.

When we keep in mind that until this moment, you ate in a way that excluded fats, now your gallbladder has to get back in action!

What does that mean? Low fat diets don’t allow your gallbladder to do its job regularly- to produce bile ( a digestive juice, which helps in the digestion of fats).

So the already produced bile will become viscous, and this has bad consequences.

Besides the low fat diets, diets that include processed foods, also lead to a thick and viscous bile.

This makes it hard for the gallbladder to squeeze out the bile, through the gallbladder duct.

When the bile can’t get through, this interferes with the proper digestion of fats.

That’s why when you initially include good fats in your diet, you have to be more patient, so you could give your gallbladder some time to start functioning properly!

Besides that in order for the gallbladder to produce bile, you should eat the right fats! When you eat fats, they go through the stomach into the small intestine, in the form of chyme.

The fats in the chime stimulate the release of a hormone, which stimulates the gallbladder to produce bile. By slowly introducing fats into your diet, your body will get used to producing bile, which will help in the digestion of fats and everything will fall back into place!

So in case you just started eating fats, but you still don’t feel the best, don’t rush quitting the diet and claiming that it’s not for you! Give your body more time to get used to the “new introduction” and I promise you that you won’t be sorry!

And last but not least- often times people go way overboard with dairy products.

If you have diary intolerance but you haven’t realized it yet, the higher intake of cream ( which people often consume on a high fat diet), could be definitely provoking such a reaction from your body and thus you will feel bloated.

That’s why, initially you better exclude dairy products. Emphasize on meat, eggs, avocados and bacon. See how you feel and then add dairy products.

If after you introduce back the dairy products, you feel bloated again, you will know what is causing the discomfort.

P.S. If you liked this post, please take a minute and share it with your friends! I’d greatly appreciate it!

Don’t forget to join my Facebook page! Thank you!

And some more pictures 🙂

Ines Subashka-11

Ако статията ви е харесала, споделете я с приятелите си. Благодаря, че помагате да достигне до повече хора.

Ines Subashka

Инес Субашка е основател на IFS - зали за кондиционни тренировки и мобилност. Автор е на 6 книги за здравословно хранене и движение. https://inspiredfitstrong.com/bg/za-ines/bio/

Ела да тренираш в някоя от залите ни

Предизвикай себе си и направи крачка към по-здравото си Аз. Груповите тренировки в IFS са различни – при нас броят на трениращите в група е ограничен и всеки има различна тренировка, изготвена според индивидуалните му нужди. Тренировки има през целия ден и ще намериш удобно време и локация, според графика ти. Очакваме те в IFS.

Зала IFS Стрелбище

гр. София, ж.к. Стрелбище, ул. Мила родина 36
+359 877 963 124

Зала IFS Изток

гр. София, кв. Изток, ул. Незабравка 25 (от страната на Борисовата градина, под ресторанта на Парк Хотел Москва)
+359 877 963 124

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