Chino Hills Boot Camp, Chino Hills Personal Trainer, Chino Hills Weight Loss

sam bakhtiar

February 10, 2010

How to fix your flat A**

How to fix your flat A**

As you and I know we have all been blessed with different body types.


Some may think of their derriére as a blessing, while others would rather say their rear is a curse!


I say, let’s work with what you have and turn your butt into your sexiest and most loved body part!


I have outlined for you some of the most affective proven butt building exercises.


Each day that it’s time to train your lovely lower body, choose three exercises from the list below.


Consistency is absolutely key in seeing, and feeling results.
The Resistance Exercises


Squats are an excellent and proven way of training your gluteus maximus (butt).

You can add resistance by performing them while holding dumbbells in your hands or with a bar across your shoulders.

If you opt for the bar (advanced), make sure you have a spotter unless the resistance is very light.

Varying the width of your feet will change the emphasis of the exercise.


The closer together your feet are, the more your quads (front of the thighs) will work.

As you move your feet further apart, you’ll feel the exercise more in your hips and butt.

You should always have someone check your form to be sure you’re doing squats properly.

If you go to a gym, the leg press machine may be easier to use than doing squats with a bar, and it attacks the same region.



Lunges are another exercise that works your glutes.

Singer Jessica Simpson was noted to have fallen in love with lunges as she sculpted her body to fit her daisy duke shorts in The Dukes of Hazzard.


Here are several different types of lunges:

o Stationary lunges
o Walking lunges
o Alternating lunges
o Side lunges

As a refresher on how to do a lunge, let’s review the stationary lunge with dumbbells.


Hold two dumbbells to the side of your body.

Bring one leg forward and stand so that you have good balance.

Bend both legs and allow the dumbbells to bring your body down towards the ground, making sure your front knee does not go past your toes.

At this time the other knee will almost touch the floor; then come back up.

Do all of the reps with one leg forward and then continue with the second leg.
Hip Extension:


Hip extension is a movement that I will always include in my pre-contest training or when I want my butt to look its best.

This exercise, which I have learned as “Flutter Kicks” will surely make your hamstrings and glutes burn with delight.

OK, maybe this doesn’t sound like fun to you, but if you simply give me a chance here, you may start enjoying it as much as I do.


On a step or platform, (or on your bed if you train at home) lie facedown with hips on the edge of the step, legs straight with toes resting lightly on the floor.

(If you are using a bed, your legs will be off the edge and your feet high off the floor.)

Squeeze your glutes and hamstrings and straighten the legs until they are level with the hips.

Flutter Kicks
Lift one leg higher then the other and alternate.

Move each leg as though you are doing a flutter kick in water.

Try doing 3 sets of 20 repetitions on each leg.

Do you want more?


Once you have done your 3 sets of Flutter Kicks, in the same position, contract your glutes and hamstrings so that your legs are parallel with the floor and move your legs open, then close.

When you close them, have one leg cross over the other.

Alternate each rep, which leg is crossing over.

Try doing 2-3 sets of 20 repetitions on each leg.



Deadlifts are excellent for your hamstrings, butt and lower back, but form is critical!

Start by standing with your feet hip-width apart, and your weights in front of thighs (bar or dumbbells).

Keeping back flat and abs in, bend forward from the hips and lower your torso until your weights reach your shins.

This is where it’s time to SQUEEZE your butt to raise back up.


Remember to keep your weights (bar) close to your legs throughout the entire range of motion, with just the slightest bend in the knees.

Make sure that you don’t hyper extend your knees. Do 3 sets of 8-12 reps.
Stepping Your Way To Tight Buns

Stairmasters & Climbers:


These machines when used at a slower frequency with honest, normal steps will recruit your butt muscles into action.

Do you ever see people at the gym leaning on the machine with their arms and staying on their tiptoes?

You have either seen them, or are one of them.

Spending 30 minutes on the climber, cheating your way through each step will not bring you results.

Feel your body weight as you step down through your heel of each foot.

The benefit of completing full steps rather than short mini steps is that your legs and glutes will be enjoying a better workout, as will your heart.


Yes this way may be more challenging but it’s the challenge that will raise your cheeks and heart rate = burned calories = fat loss.

If you think that steppers will make your butt bigger, you may be eating more then you think.

Steppers and a treadmill (on a high incline for walking) have been the foundation for keeping my butt firm, and round.

Start at 20 minutes 3 days / week.

If you want to make noticeable changes, step your way up to 30 – 45 min sessions, 5 – 6 days a week.


Final Points

Before I let you hit the gym, there are a few points that are important to know.

You can’t choose where you gain weight.

If you start eating more and lifting weights, there is no guarantee that your butt will be the area reaping the benefits.

The shape of your butt is primarily based on genetics.

Looking at your parents or other relatives you will probably notice that you have inherited some of their genes.

Doing lower body exercises (along with upper body training and cardio) and eating more calories than you burn can help you build muscle but your genetics will decide how much your butt can really change.

There isn’t one magic exercise that will make your butt change.

Consistency in the gym paired with a nutrient packed eating plan with adequate amounts of protein will be your keys to bringing out the best your glorious glutes have to offer!

Thank you for reading our blog.  We hope this information was valuable.

Dr. Saman Bakhtiar is a Riverside Personal Trainer and Boot Camp Instructor.

If you know anyone looking for personal training in the Inland Empire, send them to Fitness Concepts.

We will take good care of them.

Here at our amazing Health Club we are the gym of all gyms….click here to check out our gym.

We offer Boot Camps, Fitness Training, Nutritional Consultations and a friendly awesome staff ready to take on all weight loss and fat loss challenges.

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January 22, 2010

Rocky Balboa Motivational Clip

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January 15, 2010

Lauro Arroyo Testimonial



From: Laura Arroyo

Month end report It will be one month on Monday the 14th since joining Fitness Concepts, and Id like to share with you my experience thus far.

I am very pleased with my trainer Steve, from the beginning he attentively listened to my concerns and purpose of joining.

In addition Steve sends me text message’s to remind me of healthy eating choices and extra motivation.

It’s nice to receive these on your off days too.

My trainer has made it very accessible to reach him and I really appreciate it.

For example, I was grocery shopping on my non workout day and had a question.

I text my trainer Steve and sure enough he answered my question in a timely manner and helped me make a more nutritional, healthy choice.

I have actively worked out prior to joining, and was at my plateau.

I would spend two hours at the gym, bored of my same routine.

What’s worse no new results.

My time training here at Fitness Concepts with Steve, (30 days) I have felt amazingly energized,light on my feet and the passion to workout has returned.

My body feels like changes are happening, Ive lost 4 lbs and feel awesome!

Just the other day my mom said wow, your arms look like back when you were in high school!

Oh and your butt is not so saggy anymore. LOL!

Leave it to family to tell it to you like it is.

Oh and high school for me is over 17 years ago so you can imagine how thrilled I was.

I am excited to see my month end results and measurements.

In this busy day of life I am especially thankful for, Dr. Saman Bakhtiar alternative ways of keeping the lines of communication open.

The blog’s, live ask Dr. Sam, and the email’s of support and tips, it really has helped me with my eating plans and road to obtaining my healthy lifestyle.

Wow, and this is only the beginning.

Until then I will continue to train hard, eat right and put into action everything I am learning as a client of Fitness Concepts.


Laura Arroyo

Again as always having a blast bringing you lots of great info!!

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Check out Riverside Personal Trainers!!

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January 10, 2010

The Energy Vampires

Pssst……Have you ever been around negative people?

You know the ones that suck all the energy from you and everyone around you.

That one person who has a problem with you but rather than confronting you talks to everyone else around you but you.

I would love to know on the comment section below how you deal with “Energy Vampires”?  I would also like to know do you agree with me firing these clients or should I just leave them alone and let them bring down everyone in the gym? Please comment below as I need your help on this.

Below I am going to share with you why I  don’t mind “firing clients” every once in a while (It has happened only 3 times in the past 11years).

Honor & Integrity


First let me explain our  motto here Fitness Concepts:

1) Have fun: This is something my mother taught me. ” Do what you love and you never have to work another day in your life.” I absolutely LOVE what I do. I get to change my clients lives through exercise and better nutrition. My clients live a healthier, happier lives and they are forever grateful. To me that is so empowering. I was talking to my friend Dr. Unger the other day (Dr. Unger is a top metabolic doctor in the area) and he said ” Sam your role in the patient care is just as important as ours”.

2) Deliver excellent results: That’s the bottom line. That’s where the rubber meets the road. At Fitness Concepts we not only assign you to one of our excellent personal trainers but I also will personally teach you nutrition(which accounts for 70-80% of your results). Our clients also have a scheduled appointment with my staff to weigh and get their body composition tested every week to make sure they are on track.

3) Provide excellent service and always over deliver: We at Fitness Concepts provide complimentary bottles of water and towel service, send out weekly educational blogs to help you stay motivated and on track,  provide you with the best equipment that money can buy, maintain our equipment impeccably to assure our clients get the best possible service.

4) Always strive to improve our service and product: All Fitness Concepts clients have my email address and phone number in case they have any questions or concerns about anything that pertains to their program. We always welcome any suggestions to improve our product.

5) Make money: Did I dare say that? Don’t we all have to make a living? The reason we have been SUPER successful is because we deliver RESULTS.  We are not the cheapest  but we are the least expensive(not the same thing).


Now let me explain to you why we have to “fire” clients  or “refuse services”  every once in a while

1) If a client comes in one day and just doesn’t have anything positive to say about anything and anyone it could be just that they are “having a bad day”. We all have bad days and that’s very understandable. But if they are having a “bad everyday” and draining the energy from our staff and other clients then that particular client is not a good match for us because it violates our motto of having fun at work.

2) Can someone get excellent results and service and still not be happy.  ABSOLUTELY!!! I had a client that lost over 60lb and  totally changed his health and physique but still managed to complain about every little thing (music in the gym, someone was busy and forgot to say hi as they walked in, pricing,  etc……)  to everyone else around but me. The funny thing is that he/she once told me that they have tried for years to get in that kind of shape with no luck and that Fitness Concepts was one of the better investment he/she has made. You see even when our 2nd motto is to deliver excellent results that might not be enough.

Never Satisfied


3)  Even if you come in under budget and over deliver, this client just isn’t happy with any of his trainers or results(They would probably complain if it was free).  I understand that not every person is a perfect match, but come on!!   He may have something in  mind that they just can’t communicate, and when you don’t deliver this idea that lives in his head, he’s disappointed.  Even if they have gotten results they still are complaining that something isn’t right.

I am not a mind reader!!

4) As a business owner all I can do is to make myself very accessible to all your clients. After all everyone of my clients gets my biweekly blog posts to educate and motivate them(if they need to talk to me all they have to do is push reply).  I am always in the gym, my personal cell phone number is on the front desk on my business card and I am always available to meet with my clients to answer their questions and/or concerns. It is very frustrating as a business owner to find out that a client is not completely satisfied with your services through other clients. The only way I can make sure my clients are happy is through communication.

But hmmm……….NO, ,NO, NO I remember  that movie w/ Mel Gibson


We strive to have a very upbeat and friendly atmosphere at Fitness Concepts. Click here to see hundreds of written testimonials

A client who constantly berates you or your business is not a client that should  be at the gym.  So why do they come??  That client like a tornado will suck up all the positive energy.


For some reason in today’s society no one wants to confront you and tell you their true feelings. Instead they expect you to read their mind. If you don’t read their mind most people rather not say anything, or talk to others about issues that they have with you.

Let me ask you a serious question? If I had an issue with you or your business wouldn’t you want me to come to you regarding the issue and give you a chance to correct it? Or would you rather me talk about my issues with everyone else but you? (Please leave me your thoughts on the comment section below the blog)

These people know your job better than you
Losing weight is easy. Building muscle is even a simpler concept.   Just pick up the weights and start lifting, once that gets easy move on to heavier weights.
Why should I pay anybody for that?
Any one can do it!!  My cousin Vinny can show me that.   In that case I should hire that client to train me.  Or better yet their cousin Vinny!
Not Being Upfront and honest

Trust and integrity are a vital element to any good business relationship. Finding out a client hasn’t been upfront with you is a huge disappointment. Actually their complete honesty is in fact crucial to their success and health.
My personal satisfaction is getting everyone to their optimal shape and health.  Seeing them blossom, this effect seems to be a domino effect and my clients share positive results in other areas of their life!!  This is what drives me and I love it!!   My own health and sanity are at stake when I go round and round with a client trying to help them and they aren’t being straight and upfront with me.



Firing a client may be an uncommon step for most businesspeople, but if a client is causing me, my staff & clients as well as my business undue hardship or loss, it is probably time to say goodbye.

I would love to know your input in dealing with “The Energy Vampires” on the comment section below.


Thank you and if you enjoyed this Blog please click the facebook icon below.

If you haven’t visited our website and would like to….click here.

Looking forward to bringing you more interesting info soon!

If there is a subject you are curious about let us know!

We are having a Blast doing these Blogs for you!!

Diamond Bar Personal Training

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