Regarded as having one of the most recognizable faces (and most enviable booty!) in fitness, Alicia Marie is the authority on what it takes to get a tight and toned bod. Her killer abs and megawatt smile have landed her on dozens of magazine covers and her health and nutrition expertise has major titles like Oxygen, SELF and In Touch Weekly calling on Alicia to share her stay-lean-and-sexy secrets. So who better to write our guide to getting your best butt ever? Alicia wrote the book on it – literally! As the author of “The Booty Bible,” Alicia reveals how to blast fat, minimize the appearance of cellulite and how to lift, sculpt or round out your booty for that Brazilian-cut bikini!
Bikini season is creeping up on us: do you have any fitness model secrets you can share that you do when you really want to shed fat or get that ‘tight’ toned appearance? I think it’s more important to not let yourself get too far over where you are scrambling to get in shape for something. Typically I tell girls that you shouldn’t attempt to shave off 10lbs in 3 days for a photo shoot. But if you have those last ‘bits’ that would be nice to kip off for an event (or the beach) – I would advise you cut off starchy carbs after 4pm (depending on what time you go to sleep – 6 hours) – and get into some interval training STAT. Body sculpting classes that combine cardio with toning moves is the best way to burn fat FAST.
What moves do you recommend doing to ‘lift’ the butt? ‘Curtsey” lunges, Romanian Deadlifts, “Hip lift Bridges,” High-step ups (on a bench or step), Stair-climbing – adding weight ups the intensity and will help with lean muscle tissue growth which means – tighter bum overall.
What exercises do you recommend for girls who want to create a more rounded, ‘Brazilian butt’ effect? LUNGE AND KICK-BACK IT OUT GIRLS! Also adding those exercises I mentioned above into your current workout regimen, learning to love stairs and realizing that your diet is more important than you think – are key.
How can we tone our hips and booty – and still shrink their overall size? Toning exercises with weight does not add ‘bulk.’ Resistance training will just make you tighter – more toned. Protein supports that muscle growth. There is no ‘magic trick.’
What do you typically eat every day to stay in such amazing shape? I eat lots of tofu, fish and chicken, greens galore (lightly sautéed in coconut oil) and huge salads. Lemon and jalapenos are on practically everything I eat! Salt free flavor! I love oatmeal, Quinoa and Greek yogurt as well. Because I am very diligent with my workout schedule I can cheat lightly when I like!
Do you recommend a low-carb diet? How many servings of carbs does the average woman in her 20s actually need? The ‘zero carb’ diets of the early 2000s are a thing of the past. It’s more important to incorporate the right carbs into your diet to create balance and to give you energy: vegetable carbs, yams/sweet potatoes, Ezekiel bread, Quinoa, brown rice and oatmeal. Leave the processed carbs (things that can sit on a shelf for weeks), sugars and alcohol out of the picture. ‘Counting’ never works and it sets you up for failure.
Do you have any tips for reducing the appearance of cellulite? The female curse! Cellulite is hormone driven, why men hardly seem to have it – they don’t produce enough estrogens. Just eating less will not reduce your cellulite. The body cannot utilize for energy fat that is trapped in the dermal layers of your skin. It is dermal fat that causes the look of ‘celly jelly.’ You need to strengthen and hydrate the cells and connective tissues in your body to reduce the appearance of cellulite. The right diet and yes, water – not starvation. This is yet another reason why eating ‘clean’ getting rid of processed garbage in your diet is so SO important! The Booty Bible tackles the anti-celly diet!
Do you have any tips for making your skin glow and muscle tone pop when you’re doing a shoot? (that would work poolside this summer!) Right before you go on the set, do a few bicep curls and mini squats – ab crunches. Baby oil gel is popular as well as body glow lotions. Cut back on excess salt – no sodas and low dairy. Don’t do cardio the night before a shoot.
What are some of the things you do to keep your motivation and body confidence strong – that will inspire others to stay on track! Attack life as if you are afraid of nothing. Go after your dreams. My mantra is life is ‘No FEAR.’ Being brave isn’t the absence of fear – it’s action in the face of fear.