8 Ways She Built it, According to her PT

Jennifer E. Engen

J Lo’s bum is a masterpiece. Sure, the 52-year-old (yes, really) didn’t do too badly in the ol’ genetic lottery – but glutes this strong? Jennifer Lopez’s bum clearly took work.

After all, to paraphrase one of her classic noughties bangers, Jenny used to have a little; now she has a lot.

You can bet nothing worth having comes easy. And never one to do things by halves, Jennifer goes hard when it comes to her booty routine, which she turbocharges with a well-rounded diet.

Graft is the name of the game, so, as long as you’re down to hustle (see what we did there?), you too could build a butt like hers.

We caught up with celeb PT Jay Cardiello, who previously helped J Lo sculpt her glutes, for the full down low, including how often to train, what to eat, and a unique approach to rest.

(Goddess genes, sadly, not included.)

1/Always Include Glutes

Chances are you’re familiar with the idea of dedicating each workout to a specific body area for better results (so say, ‘leg day’), but Jay is rewriting the rulebook. Every session he crafted for J Lo included glute moves, along with other parts of the body.

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‘We trained this area of the body in every workout,’ he says.

The duo didn’t, however, work out every day. ‘I prescribe a program to be done four times a week for optimal results,’ he adds. ‘J Lo and I rested two to three days a week depending on her schedule and what her workout week looked like.’

So there is rest for the wicked.

2/Max Out Your Muscles

Jay swears by one particular technique for results: rapid muscle response. It’s a form of training that means you change exercises every 30 seconds, to stimulate your muscles, raise metabolism and burn fat. A triple threat, of sorts.

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‘My workouts are backed by science,’ Jay says. ‘They’re designed to give you maximum results in a short space of time, and rapid muscle response does just that.’

When asked how, he explained: ‘Rapid muscle response (RMR) works by forcing the brain to signal neurons to fire more quickly, resulting in faster muscle activation patterns to stabilise the body. It’s extremely effective for building lean muscle mass because the brain tells muscles to contract at an increased rate.

‘J Lo’s training plan was a hybrid of cardio, strength, agility and core balance exercises – all based on rapid muscle response with 30 second blasts.’ Noted.

3/Balance Out Weights With Rest

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When it comes to breaks in between said 30 second blasts, they’re only permissible with weighted moves.

‘With bodyweight exercises, we did not rest so as to burn more fat and sculpt more lean muscle,’ Jay says. ‘But when performing weighted exercises, we would rest between 30 and 60 seconds, so that we could focus on form.’

4/Get Solid Sleep

We’ve told you before and we’ll tell you again: sleep is everything. Jay knows the deal.

‘One thing I always reinforce with my clients is sleep. They must sleep six or more hours prior to the day of the workout,’ he explains. If not, he’ll know about it.

5/Give It All You’ve Got

When asked for his non-negotiables, one thing is clear: Jay won’t cut you any slack.

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‘I ask all my clients to give their workouts everything they can,’ he says. ‘Let’s face it, everyone experiences times where they don’t feel like working out, but when you enter the gym, you give it your all.’ Sir, yes sir.

6/Switch Up Workouts In A Cycle System

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There’s method behind everything Jay does, and that includes how and when he and J Lo would mix up moves.

He explains that their workouts were first designed according to a macrocycle, with J Lo going on tour marking the end, in which they would identify certain phases such as preparation (the start, using J Lo’s base fitness level) and competitive (the end, when they’d go hard and J Lo was at peak fitness).

Within the macrocycle, Jay broke down J Lo’s workouts into microcycles, ranging from 1-3 weeks.

An example of this might be an endurance block, if Jay decided J Lo was in a position to progressively increase training volume, or a block of heavy lifting days, if she needed to build strength but had spent the previous week caning cardio.

It’s basically about looking at your goals and working out how to get there, then using your time wisely.

7/Follow A Fast Flow

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You know how sometimes you end up wasting 10 seconds of a set because you’ve been faffing about getting into position? A fast flow routine is about making sure that doesn’t happen.

Jay explains: ‘Workouts are sequenced according to a fast flow, to allow the body to move seamlessly and efficiently between exercises, so that no time or energy is wasted.’

For example, you’ll do all mat moves in one block, then move onto standing moves as one segment. Clever, eh?

8/Eat Everything

By everything, we mean every food group, and Jay has a *ahem* handy way of working out proportions.

‘I always say to measure your food by hand: Your palm represents protein, a fist is carbs, two fists for vegetables, and a thumb for fats/oils.’

On it.

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https://www.womenshealthmag.com/uk/fitness/a38767549/jennifer-lopez-bum/

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