Do you know who is considered the most popular and awesome Instagram “ass”? It is Jen Selter – an American fashion model and fitness instructor.
You might be wondering:
When Jen was studying in high school, she had plastic surgery. Jen did it because she wanted to change the shape of her nose. After graduating from school, the woman began to attend a gym. And then the model became interested in fitness and yoga.
The popularity came to her when she decided to post her pieces of training and achievements in social media. Due to her appearance, sports figure and buttocks, her prevalence on social networks has increased so much. So, almost everyone could recognize her all over the world.
Here is Jen’s official website jenselter.com.
More than 10 million users already follow her on Instagram. And the total number of subscribers from all social networks of Janet is more than 20 million people.
Jen Selter eating plan
Also, Jen loves sushi and dark chocolate. Additionally, she does not consume processed food. Jen recommends to eat a lot of veggies and avoid consuming sweets. And do not forget to stick to her healthy diet plan.
Want to know the best part?
With a height of 167 cm and a weight of 52 kg, Jen looks great. Every day she motivates girls all over the world to take care of their bodies. Also, Selter even has a hashtag (#seltering) for her favorite pose. And in them, she demonstrates her strengths.
What does Jen Selter eat?
Make Jen Selter favorite egg muffin according to recipe below:
With her photos, a girl wants to motivate people to play sports and lead a healthy lifestyle. By the way, Jen does not like public and big gyms.
It is stated on fitplanapp.com:
Jen is only 20 years old. But she cannot imagine her life without sports and yoga. Now Jen works in a fitness company. Also, she is preparing to launch her first line of sportswear. Due to the army of fans and million followers on Instagram, it should not be so difficult.
In the future, Selter plans to start her network of fitness centers. Or she wants to create a line of sports simulators.
Jen says that she had never felt slim before. But when she started going to the gym after school, her butt began to “grow.” Jen is surprised that so many people are interested in her profiles on various sites.
Jen Selter diet tips
Female thin waist, compared with the rest of the body, looks very attractive. Evidence of this is the hourglass figures of many movie stars of bygone eras.
Although the natural volume of the waist is mostly determined by genetics, it is still possible to achieve a decrease in waste volume. Sam states on proteinteacher.com that it can be done by losing weight, targeted exercises and proper selection of clothes.
Step 1: Change the diet
To get a thin waist you need to lose weight, which is not achieved by exercise alone:
You will have to follow the rules of healthy eating and reduce your daily calorie intake if you really want to see results. It requires discipline and commitment. In addition to a general reduction in calorie intake, there are special foods that will help you achieve your goals.
Keep in mind that if you want to lose a pound of weight, you need to eliminate 3,500 calories from your diet. Nutritionists recommend dropping from a pound to a kilogram of weight per week, it is not recommended to starve yourself and debilitating diets to achieve quick results.
The best thing you can do to lose weight is to start the day with a balanced and healthy breakfast.
A good breakfast starts the digestive processes that burn calories throughout the day. It also gives you a feeling of satiety for a long time, which reduces the tendency for snacks in the morning and midday hours, respectively, and prevents excessive calorie intake.
Here’s the advice:
You should also drink a glass of pure water before breakfast (as well as before each meal during the day), the water will not allow mixing thirst with hunger, and will not allow you to eat more than you should. In addition, water helps to saturate the body with fluid, it is important in any case.
Very often, people who are on a diet starve themselves in the intervals between meals, which ultimately results in them eating more than they need when the food is in front of them. The main secret of successful diets is to eat more often throughout the day but in smaller portions.
You will not feel hungry.
If you eat often small meals, this leads to an overall decrease in food intake. It also stimulates the metabolism, which triggers the digestive processes that burn calories throughout the day.
Try to eat six times a day little by little, than to eat in the usual mode three times a day. You can easily stick to plans for weight loss in the long run, unless, of course, you will not eat everything!
Many followers of dietary nutrition believe that fat should be feared as fire during weight loss. However, the consumption of a certain amount of healthy fats is necessary for proper nutrition and may even help to lose weight.
Kris Gunnars explains on healthline.com:
A diet that contains a high content of monounsaturated fats (avocados, nuts, seeds, soybeans, chocolate) does not allow fat to accumulate in the abdominal area. As a result, from 25% to 30% of daily fat intake should consist of such products.
Trans fats, on the other hand (they are in margarine, cracker, cookies – in everything made from partially hydrogenated oils) cause more fat to be stored in the body, so it is worthwhile to avoid such fats if possible.
Rich checkered foods are a necessary ingredient for any healthy diet for many reasons:
First, foods with fiber improve bowel function, minimize bloating and constipation.
Secondly, such products allow you to feel saturated for more time, besides, they need to chew more carefully, all this prevents overeating. High fiber foods are usually low in calories, unlike other types of foods.
Even if you carefully monitor the consumed portions and are constantly exercising, the constant use of processed foods can greatly influence the process of weight loss. This is due to the fact that in such products high levels of sugar and starch, which limit weight loss and lead to the accumulation of harmful toxins.
You should also avoid processed foods, because they contain a lot of salt, for example, as ready-made foods or frozen convenience foods. Salt retains water in the body and leads to fermentation. Simply, if possible, choose fresh produce instead of frozen long storage.
Step 2. Customize training mode
If you really want to reduce the volume of your waist, you need to commit yourself to exercise regularly and selflessly. Good results will come only through hard work and dedication, so be prepared for this before you begin your journey. On the other hand, if you start to train in a too tight schedule, you may become disheartened and disappointed that this will cause you to give up on this venture.
To overcome this:
Create a training plan for yourself, starting with basic loads, before gradually drawing yourself into more intense exercises. Keep a record of what you are doing in a notebook, or keep a training diary to record your progress.
At a certain point, you will be able to train regularly, without feeling bored in training and not getting tired as much as at the beginning. And your waistline, exactly as well as general health, will benefit from it.
As mentioned above, weight loss is necessary when it comes to removing centimetres from your waist. Unfortunately, it is impossible to remove weight from a certain part of your body, so the only way out is general weight loss. Pacemaking exercises are the best way to burn calories, a necessary part of any weight loss program.
Running, skipping rope and bike are great options for cardio workouts, they don’t even need a gym membership:
Cheap and at the same time incredibly effective ways, there can be no excuse for not including them in your training program. You should aim to perform 30 minutes of cardio loads, four to five times a week, for the best results.
Many exercises on the core muscles concentrate the load on the oblique abdominal muscles, which are held on the sides. And although the study of these muscles will make your stomach flat and prominent. It will also build a muscular corset, and outwardly it will seem that the waist is even wider than before.
This is definitely not what you want, in pursuit of a narrow waist. Working through the main muscles, focus on the rectus abdominis and transverse abdominal muscles.
Remember to breathe, while working out the main muscles. And although this seems obvious, many people forget about it, concentrating on the tension of the abdominal muscles, leaving their bodies in tension without oxygen. Instead, inhale and exhale, up and down, and so on. If you can’t find your rhythm, try yoga or pilates, they will help you out.
And even if you can not lose weight only at the waist, you will definitely be able to perform a special set of exercises that will give relief and make the sides flat.
By emphasizing the upper body, you thereby visually reduce your waist, so it is worth including exercises to work out the muscles of the chest and shoulders in your training program. Special exercises include:
This exercise trains your arms and shoulders, you need a bench or bench to do it. You should sit on the edge of the bench, legs straight in front of you. Firmly hold the edge of the bench with your hands and slowly lower the basin almost to the floor. Keep your body level, lower until the angle of your elbows is 90 degrees. Then return to the starting position and repeat again.
This is a classic exercise that works out the muscles of the chest. It can be done balancing on the toes (hard version) or on the knees (simple version). All you need to do is place your hands shoulder-width apart and lift yourself up from a prone position, using mostly hand strength. Drop down again until the angle in the elbow reaches 90 degrees. Raise yourself to the starting position again and repeat.
Your workouts can get you bored with time, which will lead to a loss of concentration on the result. That is why it is extremely important to shake things up from time to time, look for something new: be it a new exercise or a new inventory. Here are some tips on how to diversify your workouts, at the same time they will help you remove centimetres from your waist:
Step 3: Dress correctly
Tips for building muscles
For many of us, a set of muscle mass may conjure images of countless hours at the gym, but diet does not come to mind.
Adam Campbell reports on menshealth.com:
Your body needs calories and nutrition to support growing muscle mass and adapt to various types of activity. Before making drastic changes in your lifestyle, you can consult with your doctor, personal trainer, and nutritionist.
The rule says that you need to consume protein in grams 1-1.5 times more than your body weight. For example, if you weigh 75 kg, you should eat from 150 to 225 grams of protein per day if you want to gradually build muscle.
Bodybuilders can eat two or three of their body mass in grams of protein, and sometimes more, but for most of us, this will be superfluous. If you are overweight, replace your ideal body weight and calculate in grams. Proteins that are great for building muscle include:
In order to build muscle, you need to consume high-grade proteins found in eggs, meat, fish, cheese, milk, and most other animal products. Rule of thumb: if it is bleeding or breathing, then it is a complete protein. There is a mass of non-animal high-grade proteins, and this means that you can still build muscle while being a vegetarian. Complete vegetarian proteins include:
This is an indicator of how well different proteins are absorbed by the body, based on the solubility of amino acids in the protein. Think of PDCAAS as a protein quality classification, where 1 is the highest and 0 is the lowest. Here is a breakdown of the most common proteins by their rounded PDCAA values:
1.00: egg white, whey, casein, soy protein
0.9: beef, soybeans
0.7: chickpeas, fruits, black beans, vegetables, other legumes
0,5: grain and their derivatives, peanuts
0.4: whole wheat
It is important to have carbohydrates so that your body can use the glycogen (energy) stores in your muscles while you are swinging. If you do not consume the right amount of carbohydrates, your body will not have an adequate supply of energy and will begin to expand muscles instead!
Steve Kamb on nerdfitness.com shaes tips to build muscle:
Your diet should consist of approximately 40% – 60% carbohydrates or about 1500 calories per day.
Carbohydrates have received an unjustly bad reputation due to various diets. Since complex carbohydrates break down slowly and have a low glycemic index (not as big as sugar), they are acceptable to eat after a workout, especially in the morning for breakfast.
Try to choose low-glycemic carbohydrates that are healthier and release their energy more slowly. Good examples:
Not all fats are the same. In fact, there is a reason to believe that healthy fats are actually good for you. You should get between 20% and 35% of your calories from fat. Eat monounsaturated and polyunsaturated fats. They are “good” fats and include:
These are “bad” fats. Make sure that saturated fats make up no more than 10% of the calories you consume, and trans fats no more than 1%. Bad fats include:
Remember, it is important to include green vegetables in your diets, such as spinach or broccoli, to be sure that you are getting enough vitamins. Also, green leafy vegetables have a high fiber content, which is important for the removal of waste from the body.
It is possible that excessive salt intake can lead to hypertension, but when you sweat, you lose a lot of sodium. In addition, sodium (a key electrolyte) helps muscles contract, for this reason, it is found in many sports drinks. Soy products such as tofu or soy milk.
Jen Selter before and after
Selter assures that she has achieved a striking figure, squatting with a barbell. However, not everyone believes her. Some fitness experts suggest that “improvement” was not without implants. Jen, of course, refutes these rumors. Some people admire her beauty.
But there are a few.
They skeptically shake their heads and say: “Not real! Surgeons, operations, plastic! “. Jen Selter and her buttocks are no exception – did the girl resort to using implants or not? Is their workout routine so effective to have such beautiful buttocks? Or it is just a deal of medicine.
There is the most vivid confirmation of the fact that Jen used the services of a surgeon. And many consider that that is the photo of Selter, where she shows her ass before classes in the gym.
According to Sora Davidson on medium.com, the difference is so obvious:
So, without knowing what kind of girl it is, the first thought is – operation! The girl published a photo in order to demonstrate the difference between the “pumped” buttocks and the usual one. And Jennifer Selter never told on her Instagram about the operation of increasing the butt!
“Okay, pumped! But can classes in the hall really give such results? Yes, it is silicone! ” So, it is curious why the champions of Olympia are not blamed for the love of plastic?
“Look at these piles of muscles, pumped breasts, and gorgeous buttocks. After all, I just cannot believe it!” The right athletic load allows you to build the body, dazzle it again. Due to the diet, you can control your weight. But sport will enable you to make your figure worthy of a pedestal.
“Okay, she pumped her ass! But where, then, is her pumped back, abdominals. And especially her legs? ”An excellent question. Only someone who does not have the gift of vision could ask such a question. Where? Look!
Selter body already shows that the girl is a fan of fitness:
Look at her arms, stomach and of course, her legs. If Jennifer ate more, her legs would look more impressive in volume. Achieving slender (but muscular) legs is possible. In this case, you just need to follow a low-fat, low-carb diet. Also, do not forget to perform strength exercises in the gym.
Everything will become obvious if you come into the gym and look at the local women there. The booty, the chest, the belly. These parts of the sportswomen seem so unrealistically amazing. So it would be easy for ignorant people to accuse them of operations and the use of implants.
But genetics also plays an important role here. Pay attention to the photo of Jen’s mother. You can get confused when you look at a 40-year old lady. Mrs. Selter is incredibly good, fit and athletic because she is a fitness instructor. And she looks good not because she uses the services of surgeons.