5 Glute Building Tips, Exercises, and Videos

It’s ALL about the glutes when it comes to bikini competitors.

Currently, I am training glutes 3x a week. The breakdown looks like this:

Day 1: High Rep (15+ reps)

Day 2: Supersets and Plyos

Day 3: Medium Rep (8-10 reps)

TIPS WHEN TRAINING GLUTES:

  1. Always drive through your heel(s)
  2. Slow negatives and hard, explosive glute flexes on each rep
  3. Squeeze those cheeks as HARD as you can!
  4. Go deep on the eccentric part of the movement
  5. Your glutes can handle a ton of weight, so lift heavy!

My training is consistently changing and I never do the same workout twice. Here is a video of my third set of every exercise from last nights high rep glute day.

High Rep Glute Workout:

HIP THRUSTS- 3 x 15 full range slow negatives +5 pulses +10 second hold

SINGLE LEG LEG PRESS- 3×15

STIFF LEGGED DEADLIFTS- 3×15 + 5 pulses

HYPEREXTENSIONS- 3 x drop set 10 + 10 + 10

ABDUCTION- 1×50 drop set

 

Try this workout, your glutes will thank you 🙂

How to Stay Sane Amongst Change and Chaos

In a mere 2 weeks, lots of change has happened. I quit my job and started a new one, I am currently packing and moving into a brand new home, I decided to compete at my first National show in 8 weeks, and I just put a down payment for a puppy! All VERY exciting, but all very overwhelming.

During this time of chaos and excitement, it would be so easy to say, “screw it” to the gym and food prepping and spend more time adjusting and organizing my new…life!

Well, I did. Last week I took a few days completely off from the gym. No cardio, no lifting. I thought that I would free up more time in my schedule to concentrate on the “important” things. Quickly, I became anxious. I started craving the burning in my muscles and sweat dripping down my face. That’s when I realized. I’m hooked. I’m a full blown junkie. The gym is officially a habit and I feel incomplete without it. Lifting has become my form of meditation. My “me” time. I am a better version of myself when I exercise.

My meals were totally off too! I wasn’t eating as often and I was eating food that wasn’t exactly on my diet. Oops. Guess what happened? My focus was terrible. I felt so scatter brained and my memory was off. Not only that, but I was lethargic and grumpy.

Don’t I sound like a bundle of joy? Haha, yeah, no.

Yes, going to the gym and food prepping take time, effort, and quite a bit of organization, but it’s so worth it. During this time of change, it’s very important for me to stay sane and the gym and my diet give me sanity. I am able to focus, stay energetic, and I know that if I can food prep AND make it to the gym during this time, I can survive!!!

What may seem as work to an outsider, is actually necessary in order to overcome the chaos during change. There will be plenty of overwhelming times, but it’s important to fuel your brain and body to perform optimally for every singly task. When surrounded by change, find order and serenity in the things that you can control and become a survivor!!!

-Sumeet

Currently 8 weeks out from North Americans!!!
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Breakfast Egg Muffins

I absolutely love breakfast food, but always hit snooze one too many times to actually put together an appetizing breakfast. I recently got some large muffin cups and explored 2 different muffin ideas.

This way I can make them the night before, store them in the refrigerator, quickly re-heat them in a microwave the next morning, and eat on the go.

I basically opened up my fridge and threw in whatever I had. Feel free to add and/or subtract any of the following ingredients. Make sure to share your recipes with me in the comments section. Enjoy!

Muffin 1

1) 1 slice uncured turkey bacon
2) 1 whole egg sunny side up
3) 1/4 cup egg whites
4) 1/4 tomato
5) Mixed greens
6) Salt and pepper to taste

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Instructions
1) Pre-heat oven to 350 degrees
2) Spray the inside of the muffin cup with Coconut oil (or any oil of choice)
3) Line the muffin cup with the turkey bacon
4) Add greens to the cup
5) Add 1/4 cup egg whites
6) Crack the egg in the middle
7) Dice and add the tomato (make sure you don’t crack the yolk)
8) Sprinkle salt and pepper on top
9) Bake for 25 mins and let it cool for 10 mins before serving or packing for later

20g protein, 4g carbs, 7 g fat

Muffin 2

1) 2 oz shredded chicken breast (on the outside of the muffin)
2) 1/4 cup egg whites
3) 1 scrambled egg
4) 1 large crimini mushroom
5) 1/2 cup broccoli
6) Salt and pepper to taste
muffin cup 2

Instructions
1) Pre-heat oven to 350 degrees
2) Spray the inside of the muffin cup with Coconut oil (or any oil of choice)
3) Line the inside of the cup with shredded chicken
4) Whisk the 1/4 cup egg whites and 1 whole egg together
5) Add eggs in the center
6) Slice and add broccoli and crimini mushroom in the middle
7) Sprinkle salt and pepper on top
8) Bake for 30 mins and let it cool for 10 mins before serving or packing for later

27g protein, 5g carbs, 7g fat

muffin cup 3

47g protein, 9g carbs, 14g fat

The (almost) No Cooking Required Meal Plan

“I don’t know WHAT to buy when I go grocery shopping!”

“I always RUN OUT of food before I can get to the store again!”

“I don’t know how to COOK!”

“Planning, shopping, and cooking is too COMPLICATED!”

“I don’t even know WHERE to shop at!”

“I just don’t have TIME!”

Some of the many excuses I’ve heard one too many times. I wanted to share how easy and simple it can all be. I made a trip to Trader Joes (find one near you) this past weekend and put together a sample meal plan that requires, wait for it… minimal to NO COOKING!!! Yes, I’m dead serious. Down below you’ll find the meal plan plus a grocery shopping list for a week.

Step 1) Schedule your grocery shopping day and time ahead. I literally make clients open up their schedules and add it in. This works wonders.

Step 2) Buy the things on your list. Nothing more, nothing less. This should take you no more than 20 minutes.

Step 3) Eat according to your meal plan.

Step 4) Fight the urge to walk around naked because you look so damn good!!!

Disclaimer: I am not including serving sizes, because it’s going to vary drastically from person to person. There was such a huge variety of food at TJs, that I couldn’t even come close to including everything that I found. I’m not advocating to eat processed or frozen food, but sometimes you gotta do what you gotta do!

Meal 1: Whole Eggs + Egg Whites + Oatmeal

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Wow, already made and peeled whole eggs! For the egg whites, just throw away the yolk and eat the whites.

Sorry guys, some assembly required for this. Must add hot water to oats. Life is hard, deal with it.

Prep time: 2-4 minutes

Meal 2: Cottage Cheese

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Such a great snack while at work. It’s easy, filling, and packed with protein.

Prep time: 30 seconds.

Meal 3: Chicken Breast + Avocado + Brown Rice Tortilla

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In this one that I made, I added chipotle hot sauce and mustard to it. Both are great condiments to add without adding any additional macros!
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Prep Time: 2-4 minutes

Meal 4: Tuna + Lentils

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These cans are so easy to transport! Plus you can stock up on them and not need to worry about them going bad. Make sure that you get the tuna in WATER.

Prep Time: 1 minute

Meal 5: Beef Sirloin + Roasted Potatoes + Green Veggies

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This is a great dinner. Hopefully you’ll be having this at home so you can bake the potatoes and cook the greens, but you can easily cook and pack this meal ahead of time. It’s delicious!

Prep time: 15 minutes

Meal 6: Greek Yogurt + Berries + Almonds + Splenda

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I love, love, LOVE this meal. It is such an amazing dessert. I’m not going to lie, I can put down a pint of ice cream in minutes (Häagen Dazs Caramel Cone if you must know!), but this little treat always kills my late night sweet tooth!

TIP: It’s easy to over eat nuts since they are so tasty. Get the almonds that are already portioned out into 1 serving.

TIP: Get the brand FAGE! It has way more protein than any other brand I found at Trader Joe’s. Yes, this matters. Also, get the pre-portioned out cups.

Prep time: 1 minute

I left out the berries last night. Check out the video!

Grocery Shopping List:
-Bag of Eggs
– Packets of Oatmeal
– Cottage Cheese
– Cooked and Sliced Chicken Breast
– Avocados
– Brown Rice Tortillas
– Cans of Tuna in Water
– Cooked Lentils
– Beef Sirloin
– Frozen Potatoes
– Frozen Greens (Kale, Spinach, Brussel Sprouts, Broccoli, etc)
– Fage Greek Yogurt
– Frozen Berries
– Packets of Almonds

Now that you know WHAT to buy, WHERE to buy it, don’t have to COOK, know it’s SIMPLE, and have scheduled WHEN to buy groceries, what’s your excuse?

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Glute and Leg Strength Training Videos!

Since I’ve been working out my legs so frequently for the past 4 weeks, I thought I’d post a video of some different leg and glute exercises I’ve been incorporating into my workouts. Yes, I usually always include heavy barbell squats, legs press, hamstring curls, quad extensions, deadlifts, and other typical bodybuilder leg exercises weekly, but adding in a variety of exercises spices up your workout and hits the legs and booty and different angles!

1) Smith Machine Alternating Deficit Lunge

2) Step up into Curtsy Lunge

3) Super Deep Kettlebell Sumo Deadlift

4) Glute Kickback on the Lying Hamstring Curl

5) Cable Glute Kickback with Knee on Bench

6) Abduction- 2 variations (leaning forward and leaning back)

Follow me on Instagram for more photos and videos: SKSAHNI

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Things To Consider When Trying to Lose Fat and/or Gain Muscle

Fat loss and/or muscle gain requires quite a bit of organization and thought. Everything counts.

-What’re you eating and/or not eating?

-How often are you eating and what’re your portion sizes?

-How much alcohol are you in taking a week?

– Are you sticking to your diet Monday-Friday until 5pm then have no structure for the weekend?

-How many grams of protein, carbs, and fat are needed to get to your specific goal(s)?

– How much water are you drinking?

– How much are you sleeping?

– What’re you doing or not doing in the gym?

– How often are you lifting weights and how are your workouts organized? Are they even organized?

-Are you just throwing around weights or actually stretching, squeezing, and activating muscles?

– How much tension are you really creating within muscles?

– Are you doing cardio? What’s the frequency, intensity, and time?

– What’re your stress levels? And how do you manage stress?

-Are your fitness and health goals really a priority?

– Are you consistent, persistent, and patient?

The Importance of Progress Photos

If you’re anything like me, you want immediate results. Your thought process is something like this, “I’ve been hitting my glutes harder for the past 2 weeks, my butt MUST be huge by now…” or “I’ve increased my cardio this past week. Do I have abs now?”

The body takes quite a bit of time to change and here is where progress photos come in. Honestly, I hardly ever track my body fat and only check my weight once a week to report it to my coach. Other than that, I go off of my photos. Why? Because we all want to look good naked and photos show way more than the scale or your body fat!

I have been taking weekly photos for the past 3 solid years and the change is incredible. My weight has ranged from 103 lbs-130 lbs and my body fat has ranged from 12% to something around 28%.

Left: When I decided to start losing weight 3 years ago. 125 lbs.
Center: 6 months after left photo. I was doing a ton of cardio and not eating a whole lot. I had no idea what I was doing with my diet or the way my workouts were structured. I clearly burned through a good amount of fat and muscle. So sad. 103 lbs.
Right: Right when I started my prep for the second show. 2 years after the center photo. 128 lbs.

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Left: A few days before my competition. 120 lbs.
Right: 10 weeks into my off season. 125 lbs.
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Left: The thinnest I’ve been at 103 lbs
Right: A few days before my show: 120 lbs
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Left: The thinnest I’ve been.
Right: Me on stage in November 2013
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Left: A year ago
Right: Last week
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There is so much progress that the scale and numbers won’t show! I highly recommend taking weekly photos. They are such a great reference for how far you’ve come. Whenever I feel discouraged or unmotivated, I look through my photos. And the best part about it… I can’t wait to look back in a year from now and see even more change!!!!

Follow me on Instagram for more progress photos: SKSAHNI

Time To Get Back On Track!

I’m about 11 weeks into my offseason and had really been feeling lost. There were a few things contributing to this and since I was tired of not taking action, last week I made some help changes. I thought I’d openly discuss the issues and how I went about fixing them in hopes that this can help other competitors and/or individuals trying to make healthier life choices.

ISSUE 1: I am eating way too many cheat meals! Yes, I said it. No, I can’t stay lean if I’m eating bowls of granola and chocolate chips every single night. More than anything, I just feel gross afterwards and it isn’t worth it.

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HOW TO FIX: I am going to allow myself 2 weekly cheat meals. Wednesdays and Sundays.

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ISSUE 2: My workouts are so scattered and unplanned!

HOW TO FIX: I have set a brand new workout schedule based on what body parts need improvement. Here it is:

Monday: Shoulders/Triceps/Calves
Tuesday: Glutes (rep range 6-10)
Wednesday: Off
Thursday: Back/Biceps/Calves
Friday: Legs (rep range 15-20)
Saturday: Off
Sunday: Glutes and Hamstrings (rep range 10-15)

ISSUE 3: I basically only do cardio when I feel like it. I’m getting way too lazy.

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HOW TO FIX: I promised myself that I have to do 2 sessions of HIIT and 2 sessions of steady state cardio. I can decide which days to do them on, but 4 sessions need to happen each week until my coach tells me to reduce it.

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ISSUE 4: I’ve been eating the same foods over and over. I’m bored, and because of this I sometimes skip meals or eat off my diet.

HOW TO FIX: I have revamped my diet! I have switched up my protein, carb, and fat sources. I am eating a variety of vegetables and have also found new ways to cook my food. A little bit of imagination will go a long way.

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These few changes within the past week have helped me tremendously! I actually feel like I have a solid plan in place to stay on track during the offseason in order to make gains and stay in shape.

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Workout Videos!

5 Steps to Transition From Contest Prep to Off Season

You worked your butt off dieting down, doing cardio daily, lifting like there’s no tomorrow, and looked phenomenal on stage. After the high of competing, now what?!

Step 1: Contact the Judges

Whether you won the overall or placed dead last, there is always room for improvement. I found it very useful to contact the judges and ask exactly how I can come in better and what it’ll take to win.

Make sure you send in photos of yourself in different poses. Email the promoter of the show and ask him/her for feedback and to forward your email to every judge. You can find the promoters email address on the NPC News Online website.

Sample email:
John,
I had such a wonderful time competing at your show last weekend. I wanted to know if I could please get feedback from you and all the judges on what I can improve on (conditioning, symmetry, posing, hair, makeup, etc.) I am attaching a few photos of myself. Thank you very much, looking forward to hearing from you and competing at your next show.

Regards,
Sumeet Sahni
Open Bikini Class C (4th place, #254)

Step 2: Set Your New Goal(s)

Now, using the information you’ve gathered from judges and what look you noticed they were leaning towards at the competition, you can make a goal.

After my first show, my goal was to put mass everywhere and work on my posing. After my last show, my goal is to put mass on my calves, not to put anymore mass on my upper body, only pose with legs crossed, and to make sure I don’t come in overly conditioned (too lean).

Step 3: Determine Your New Diet

It’s really important to make a transition diet plan for post competition BEFORE you even compete. The last thing you want is to be bingeing and have no structured diet after your show.

I gave myself a week post show to have a few cheat meals and then got on my off season diet.

Your off season diet should be based on what your new goal(s) are.

Step 4: Plan Out Your Cardio

What will your offseason cardio look like? What will the frequency, duration, and intensity be?

Personally, I like to do about 3-4 sessions of HIIT a week.

Step 5: Prepare For Your Physique To Change

This is the hardest thing for me to come to terms with. After having ripped, veiny abs for 5 months, they have disappeared! Be mentally prepared for your body to change fairly quickly post show.

My weight usually goes up 3-5 pounds within the first month of off season and from then on I usually slowly gain weight, if my goal is to put on muscle, until it’s time to diet down for a show. If my body fat gets too high, I go on a mini diet during my offseason.

Making a post show plan for yourself will make your transition into the offseason mentally, physically, and emotionally easier! Make sure your off season plan is well thought out and productive.
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