Gym Booty Program

BUILD THE PEACH BOOTY PROGRAM

By: Carlos Diaz

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Prior to commencing a Build The Peach Program or any other ﬁtness program, you should consult your doctor or qualiﬁed health care professional to assess its suitability for your individual needs and physical health. Consulting a medical professional before commencing this ﬁtness program is especially important if you or your family has a history of medical problems, including but not limited to, any heart health issue, bone or joint issues, shortness of breath during exercise or at rest, chest pain during exercise or at rest, high cholesterol, obesity, diabetes, or any health condition that could be exacerbated by increased physical activity. If your doctor or qualiﬁed health care professional speciﬁcally advises against commencing this ﬁtness program, refrain from starting this ﬁtness program. While exercise does not generally pose a problem or hazard for the most people, there is a chance that certain physical activities are not appropriate for you. It is important for you to listen to your body and immediately stop exercising if you feel any of the following symptoms after commencing the ﬁtness program, including but not limited to: dizziness, pain, lightheadedness, breathlessness, or faintness.

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What this program will be targeting

If you ladies follow my training page @Build_The_Peach you will see I train only women. I decided to this because I realized there was a larger market in the fitness industry for women clients. Over the years I have learned certain ways to train women to help them grow, lift, and round their glutes. Most women see men at the gym squatting, lunging, leg pressing, leg extensions, and maybe some sitting leg curls. With this exercises you are doing very little hamstrings and glutes which is what makes a women legs really pop in comparison with others. You need to be doing big compound movements for the glutes and hamstrings as well as Isolation exercises for the hamstrings and glutes. And that’s exactly what we will being doing to with this program!

This program will take a lot of dedication but in the end your legs will look tighter and your glutes rounder and perkier than ever! This program will be a three day split you can do (M W F) or (M TH S) depending on your schedule. I believe that for muscle growth a women shouldn’t lift any more than three days a week because your muscles need around 48 hours to repair themselves if you don’t heal you won’t grow!

NESECERY EQUIPMENT

Resistance Bands
Ankle weights(5- 8 LBS depending on your strength)
Ankle straps
Energy drink/Pre workout(if necessary)

Note: all this things can be bought on our website Buildthepeach.com

Nutrition sample Diet

I want you ladies to do your best eating every 3-4 hours this Diets I’m going to list are good examples for you to follow of what your daily diet should be like depending on your goals.

This Diet is meant for clients trying to gain the maximum amount of muscle and gain weight!

Meal 1: 6 full eggs, 1 cup of oats, 1 spoonful of peanut butter

Meal 2: Protein shake (I recommend ISO 100)

Meal 3: 8 oz. chicken breast

3 cups of whole grain pasta

Meal 4: Protein shake

Meal 5: 8 oz salmon 1 cup brown Rice

Meal 6: Protein shake

This Diet is meant for clients trying to gain muscle but at the same time lose weight and burn fat.

Meal 1: 5 egg white 1 cup of oats

Meal 2: protein shake

Meal 3: 8 oz skinless chicken breast 1 cup of broccoli

Meal 4: 8 oz ground turkey 1 cup of mixed vegetables

Meal 5: protein shake

This are other options you can use to substitute the protein, carbs, and veggies for what I listed above.

Protein: chicken breast, ground turkey, regular turkey, ground beef (leanest possible), tilapia, salmon.

Carbs: quinoa, sweet potato, Oats, brown rice, Jasmin rice, Beans, banana, apple, blueberries.

Veggies: Asparagus, broccoli, spinach, Brussels sprout, Green Beans, Carrot.

Cardio:

I recommend Stair master or treadmill at the highest Incline possible! As you progress raise the speed of your machine. Cardio should be done for about 20-30 min if you are trying to drop weight cardio must be done 4-5 times per week mandatory! If you’re trying to maintain weight Cardio is still necessary to keep a firm body and a healthy Heart. I recommend to do twice a week 20-30 min sessions.

Warm ups:

You need to warm up ALWAYS no excuses! Warm ups prevent you from getting injured. I prefer using the treadmill at the highest incline and the speed from 2.5-4.

Adding weight:

As you guys can imagine I cannot determine the weight each one of you need please add weight as you get stronger for example if I say 15 reps and you’re struggling the last 5 reps that’s good weight but if you’re getting through the 15 reps without shaking or feeling your muscle fatigue it’s too little therefore you add weight!