Building Beautiful Curves

Hitting the gym and weight training is critical for building nice beautiful curves! I want to start off by saying that building the body of your dreams takes time, commitment, dedication and discipline. I want to push aside the word diet because in my opinion they are not realistic. Eating healthy doesn’t have to be boring, there are tons of different varieties of foods that will work for you and for your healthy lifestyle. Whether your goals are to lose weight or build muscle it’s going to take living a healthy lifestyle in order to maintain your goals. Before I learned what really worked for me and my body I can’t tell you how many diets I have tried over the years to no avail. I just couldn’t seem to stick to any of the diets which led me to over eating and ultimately getting discouraged. Before I started lifting weights I was a little over-weight and it wasn’t until I started lifting weights along with cardio and proper nutrition did I start to see results that I’ve never seen before with my body. When it comes to building lean muscle you want to make sure first and foremost that your nutrition is on point. Nutrition is everything when it comes to seeing the results of your efforts in the gym. I want to share with you what has personally worked for me and how I have transformed my body through lifting weights.

Ladies! Get ready to lift! LIFT! And lift HEAVY!

Afraid you are going to look like the Hulk? You don’t have to worry about getting too big or bulky when training with weights and especially women because women do not naturally possess enough of the male testosterone to build large bulky muscles. I’m going to take you through the necessary steps to shaping your physique. I personally work each muscle group once a week with the exception of my legs and glutes. I want to really sculpt and shape my lower body so I train my legs and glutes three times a week. I alternate my abs and calves every other day and I will usually train them at the end of my workout. Sometimes I will start off my workouts with a glute pump. Which consist of either a cable kick back or glute kick back machine for 4 sets of 20 using a moderate weight. I will train my hamstrings and glutes one day, my quads and glutes another day, and strictly my glutes on my third glute day. You want to make sure that you allow a rest day in between the days you train your legs/glutes or you can also train another muscle the following day just make sure you are not training the same muscle consecutively. I personally love to do compound exercises because I feel that they have really shaped my physique. Exercises classified as compound are exercises that involve more than one muscle group. The great thing about compound exercises is that they are not only time efficient but they also allow you to stimulate multiple muscle groups in the body and create the greatest change in body composition in the shortest time. Supersets are also a great way to build some nice lean muscle and are an absolute favorite of mine to do! Supersets are simply two exercises that you do back to back with little or no rest in between them. The more muscles involved the better!

Want to build your back side?

Below I listed a killer hamstring and glute workout that you can add to your lower body training regimen!

I like to start off my leg day by a quick warm up to activate and wakeup my glutes. A few ways that I personally like are stepping on a stair master skipping each step with a kickback for 5-10 minutes and really squeezing as you kick your leg back. You can also do cable or glute kick back machine for 4 sets of 20 using a moderate weight and really squeezing your glutes as you kick your foot back.

  • Barbell or Smith Machine Squat | 4 sets of 20
  • Walking Lunges | 4 sets of 20
  • Barbell Hip Thrusts | 4 sets of 15
  • Lying Leg Curls | 4 sets of 20
  • Romanian Dead Lift w/a bar | 4 sets of 15
  • Bulgarian Split Squats | 4 sets of 20
  • Reverse Hack Squat | 4 sets of 15
  • Hip Adductor | 3 sets of 30
  • Hip Abductor | 3 sets of 30
  • Lateral Band walks with resistance band just below your knees to failure

As you build muscle, your body will begin to form a nice hourglass shape. Though endurance exercise can help you lose weight, that weight comes in the form of both fat and muscle tissue. If you’re losing both fat and muscle, you can lose those lovely curves as well. Strength training can help create and sustain them. Exercising and eating healthy is one of the biggest investments you can make in yourself. Strength training can benefit you in all aspects of your life. Lifting weights and eating properly has allowed me to not only transform my body but also a healthy state of mind. You have to push hard if you want to see results. And did I mention you will love the way you fit in your jeans ladies!

Sada LaVelle
Instagram: SadaLaVelle
FB: Sada LaVelle