No if's, and's....only butts.

In the 90's, it was all about the boobs.  These days, it's all about the butt.  So you have a small chest?  Thick calves?  Bad personality?  Third nipple?  No problem.  If you have a killer butt, anything is forgivable.  So ladies, this one is especially for you.  Let's get you the butt you've always wanted.  And if you were already blessed with a great butt, let's make it even better...

First, let's examine what makes a great butt.  Is it the size?  The shape?  The firmness?  Yes, yes and yes.  However, there is more to a great butt than just the butt itself.  Let me explain.  While the butt itself may be great, it may not look that great if the ratio of butt to body is off.  Observe....

See what I mean?  A great butt is a two part process.  Working the actual butt is only one aspect of making a butt look spectacular.  In order to make your butt truly POP, you'll want to work that waist too.  Slimming in your waistline will accentuate your butt, and for those who desire a rounder, fuller looking butt, a slim waist will give the optical illusion of just that, without adjusting the actual size of your butt at all.  Now let's take a look at how to achieve both a great butt, and a waistline to match....

Part 1 - The BUTT
Truly great butts are made of muscle.  Firm, tone, round, shapely muscle.  Butts comprised mainly of fat are for Juvenile music videos.  Variations of squats and lunges are the best exercises for targeting the gluteus maximus muscle, as shown below.  Start with your own body weight at 15-20 repetitions for sets of 3.  You can add some weight as you get stronger, building more muscle in your butt and thighs, should you want to add some mass.

Part 2 - The WAIST
The waist is a little trickier.  Core strengthening techniques are an effective method towards bringing the waistline in.  While there are copious amounts of core exercises you can do, for purposes of this post, we will focus specifically on the obliques, as these will have the most significant visual effect on your butt.  To target the sides, rotational movements like those shown below are great for slimming the waist, and you can even use a medicine ball for added resistance.  No need to go to heavy with the medicine ball though, as you will want to refrain from building your obliques too much and expanding your waistline.  Sets of 3, at 15-20 repetitions each, with a 5-10 lbs. medicine ball should suffice.

Get a butt to die for and the world will open new doors for you.  Sound superficial?  Possibly, but I don't make the rules of life, I just live by them.  Now if you'll excuse me, I have to go empty my wallet on a girl with a butt that inspired this post.


~ Body Jakeover, GET SEXY
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Are You Skinny Fat?

Skinny Fat - [ski-nee-fat] - adj. 1. A term coined in the fitness industry to describe the physique of one who is both skinny and fat at the same time.
2. To have the frame and/or dimensions of what is considered "skinny" in modern society, despite the fact that your body is comprised mainly of fat, with little muscle to show.
3. To look great in a sweater, but transform into a sh*tbomb in a bikini.
Example - 1. Yo check out the muffin top on that girl in the size 2 jeans...straight up skinny fat, son!
2. See photo below:

Now being skinny fat isn't the worst thing in the world. There are certainly worse positions to be in, like just being fat. I mean, you can still wear the top fashions, the skinny jeans and the sexy heels, and many people are content with this, which is completely fine. But for those who strive for more, for those who know what it's like to feel hot on the dance floor until a guy starts dancing with you, only to get a handful of love handle, for those who want the show to START once beach time comes, as opposed to end, for those who felt great about themselves prior to reading this blog post, but now feel insecure because of assholes like me who write about this stuff, please read on...

So how do you go from being skinny fat to just being skinny? Well if you think about it, being skinny fat, when broken down into science, is no different than being fat, because your body fat percentage is higher than normal, with no significant muscle build. Therefore, the answer is, BUILD MUSCLE. Running is great for cardio and overall health, but running alone won't help you build much muscle, and a non-muscular body won't burn as many calories day-to-day as a muscular body. Resistance training, core strengthening and weight training should be added to your routine. Core strengthening and muscle building exercises like the plank, sit-ups, pushups, boxing, yoga, pilates, medicine ball training, bosu and stability ball training, resistance band training and weight lifting. These types of exercises, coupled with a diet high in protein, are what will get you that lean, tone and skinny (minus the "fat") look. Now girls, I know you're thinking to yourselves, "Well, I don't want to lift weights and build muscle because I don't want to get huge and bulky". Listen, guys lift hundreds and hundreds of pounds for hours on end, grunt it out at the gym, drink protein shakes and eat endless cans of tuna to get bulky muscles. If you lift little 5 pound weights for a few reps, you won't get overly jacked, I promise.

So what are you waiting for? Get your skinny fat ass off the couch and get to work!


~ Body Jakeover - Get Sexy
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Jakeover Math Class 101

Good morning class. Today you will receive a lesson in Jakeover Math 101.

Today's math lesson: Calculation of LEGS. This one is for the female students. So, let's start with the basics. I will share with you some knowledge that I inherited from my motherland, Korea. Why Korea you ask? Well, despite sounding stereotypical, Koreans are really good at math. So much so that many trainers in Korea even calculate sexy legs down into...what else? MATH. Now, how do legs and math go together? Well, it breaks down like this...

Legs are one of the sexiest features of a woman, agreed? You may think that having skinny legs is having sexy legs, but have you ever taken a good look at skinny, non-gym legs? For lack of a better simile, they can make a girl look like an ex-heroin addict. There is more to great legs than just being skinny. Like the rest of the body, they should be proportionate. Thus, I bring to you, the "The Golden Ratio"...

The Golden Ratio = 5:3:2

5:3:2 = Thighs (50cm), Calves (30cm), Ankles (20cm)

Formula: [(Exercise x 3 to 5 times per week) / (Healthy Diet) + Tape Measure] - Processed Carbs = Sexy Legs

Measure your legs with a tape measure. Thighs: 50cm, Calves: 30cm, Ankles: 20cm
Achieve this ratio and you have achieved sexy ass legs. Take it from Korea's Tiffany of SNSD, who was actually voted best legs in Korea according to some poll...






















Don't get it twisted ladies, she is not a super model. She's only 5'3. But thanks to her being an A+ student of The Golden Ratio, she looks like a model right? So, your first homework assignment: Put down the doughnut. Second homework assignment: Get your ass to the gym. Third homework assignment: Stop complaining about how much you want to eat that doughnut and eat a damn apple. Class dismissed...

~Body Jakeover, Go to class. Tighten that ass

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Turn OFF the Cellulite

Cellulite. If you have it, light is typically not your friend. So, how do you turn off the cellulite?

There are various creams, treatments, herbal remedies, etc., all geared towards getting rid of cellulite, but before you go spending any money on these products, just realize that putting money towards these products is about as smart as hiring a fitness model who has cellulite. THEY DON'T WORK. If they did work, then cellulite wouldn't really be an issue, would it?

To get rid of cellulite, you have to understand what exactly cellulite is. By definition, cellulite is the appearance of bumps or dimples in the skin, usually around the thighs or ass, otherwise known as, "cottage cheese". Cottage cheese rarely ever refers to anything sexy. So what causes this cottage cheese like appearance? Simply put, it's adipose tissue, aka, FAT. That's right, all cellulite truly is, is lumpy deposits of fat, made visible through the skin.

Thus, if you want to get rid of cellulite, you need to get rid of the french fries, pizzas, sodas, and whatever the hell else it is that you kids eat these days, and replace it with a healthy diet full of lean proteins, plenty of water, and a fitness regimen consisting of muscle building and toning exercises that focus in on the problem areas. RUNNING ALONE WILL NOT SOLVE THE PROBLEM. Easy right?

So now that I have found the cure for cellulite, get your dimply ass off the couch, do some squats and lunges, eat some lean chicken breast, and enjoy having sex with the lights on again.

~Body Jakeover - Bedroom light ON, cellulite OFF

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