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Ask The Fighter Diet Girl: Glute Activation, Killer Cardio, And Max Muscle Growth!

Ask The Fighter Diet Girl: Glute Activation, Killer Cardio, And Max Muscle Growth!

Pauline Nordin, founder of the Fighter Diet, answers your burning fitness questions via video. Knock out your goals with this new, hard-hitting column!

You have to train hard to build a hard body. You have to fight for your own Fighter Diet physique. Luckily, you've got me, the original Fighter Diet Girl, in your corner! In this first video of my new series, I teach you how to build a gorgeous gluteus maximus, explain my favorite forms of cardio, and offer three tips to build the killer muscle you crave.

Ask The Fighter Diet Girl Episode 1
Watch The Video - 03:00

Q
How can I build a butt like yours?

I've heard that some people believe I have a pretty decent gluteus maximus. To build a booty like mine, you have to work your ass off, seriously. That muscle is dense. It's supposed to be thick. It takes hard work to build a killer butt.

I see girls at the gym pick up seven-pound dumbbells and show them to their butts and their butts are like, "Pffft! What's that? That's not even going to produce a fart."

You have to lift heavy, with a lot of reps, to build a great butt. You have to use supersets, triple sets, dropsets—everything! If you are not sore after your workout, if you don't feel it, then you're not hitting it hard enough!

What are your favorite forms of cardio?

My favorites are the Stepmill, sand running, and Antoni Hardonk!

1
Sand running

Deep sand sucks, and that's why I do it. Sprint on the beach to really challenge your legs and cardiovascular system. I hate being outdoors, but I will do it just to get that burn in my thighs.

2
Stepmill

There's just one way up. I've fallen off the machine when it broke down. I do it at level 20 for 3-minute rounds.

3
Kickboxing

I love to train with UFC Fighter Antoni Hardonk. He kicks my ass. He's really big, and I'm really tiny! It's a great workout.

What are your top three muscle-building tips?

Combine these three things to build big muscles!

1
You gotta have passion!

When you train, you have to train like all you want to do is build muscle. It's all about the mindset.

2
Choose exercises that are consistently proven to build
muscle

Deadlifts, squats, overhead presses, and other compound lifts. If you can sit down and read a magazine while you work out, if you can pump a little and look good doing it, then you're not doing the right exercise!

3
Patience!

Yes, you need to have patience, because without it, you're not going to get anywhere. So many people train all they can for maybe one to two weeks, and then they wonder why they don't look like someone who has trained for 10 years. Patience is something you can't be without.

Video Series Main

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About The Author

When I work out, my ambition is to push my body harder and harder every time to see how much it can take how much pressure it can stand Pauline Nordin

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fusioncouch

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fusioncouch

Nice.

May 15, 2013 6:13pm | report
 
LV2MODEL

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LV2MODEL

She's down to earth! Very cool!

May 15, 2013 7:01pm | report
 
Oregonmatt

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Oregonmatt

Love you Pauline, you're a rockstar! I'm doing FDX3 and I love it (I get to eat ALOT:):)

May 15, 2013 8:39pm | report
 
Cekandre

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Cekandre

ohhh I i so love this woman! so funny and nice!!

May 15, 2013 8:48pm | report
 
SugarNation

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SugarNation

Got a question for Pauline? Drop it in the comments section and it will be among those considered for future installments of ASK THE FIGHTER DIET GIRL. Look for the column twice monthly.

May 15, 2013 9:26pm | report
 
jigatronic

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jigatronic

good sense of humour on this girl

May 15, 2013 9:50pm | report
 
mexicanalinda18

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mexicanalinda18

Very good tips.

May 16, 2013 6:00am | report
 
dajunglebrotha

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dajunglebrotha

lol i like her shes funny! "thats not even going to produce a ****!" aww man ROFL!!!

May 16, 2013 12:17pm | report
 
iduntoldya

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iduntoldya

I'm a fan!

May 16, 2013 12:45pm | report
 
jwethall

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jwethall

7 lb dumbells: "their butts are like, 'Pffft! What's that? That's not even going to produce a ****.'"

HAHAHA! Nordin is hardcore!

May 16, 2013 1:21pm | report
 
joserbeingjoser

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joserbeingjoser

her *** is pretty flat if you ask me.

May 16, 2013 2:21pm | report
 
Samsdaddy0525

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Samsdaddy0525

You looking at the same woman as the rest of us? She is a beast!

May 16, 2013 5:44pm | report
mulaisc

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mulaisc

she looks so intimidating in her pics lol. Great advice though (for both guys and girls) lift HARD. Lift HARD and your golden. no need to extend your workouts in to hour long sessions for most of us.

May 16, 2013 2:25pm | report
 
ashleyhorner

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ashleyhorner

I've always liked Pauline. She's great.

May 16, 2013 2:57pm | report
 
fishnbrah

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fishnbrah

that chick is hardcore. her glutes are impressive too

May 16, 2013 3:02pm | report
 
Detroitmike

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Detroitmike

She's hilarious! An looks great too.

May 16, 2013 3:19pm | report
 
drpotorro

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drpotorro

Very natural speech. I love it

May 16, 2013 4:03pm | report
 
TheSqueezer

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TheSqueezer

She is really funny ahahah!

May 16, 2013 4:50pm | report
 
taurusken

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taurusken

She's in this months M&F mag (UK) and there are a few pics of her famous Swedish glutes on the write up. Her butt is defo not flat ( the side angle and squat pics prove this)!
She's funny in there too and she kicks *** in the gym and shifts heavy *** weight compounds!
Women AND men should listen to her!
Its good to see she practices what she preaches and has a giggle too.

May 16, 2013 6:14pm | report
 
  • Body Stats
  • ht: 5'11"
  • wt: 214.95 lbs
  • bf: 28.0%
SuperheroTony

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SuperheroTony

Tip #3 is awesome and something that never gets touched upon. Awesome.

May 16, 2013 8:32pm | report
 
esoto28

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esoto28

LOL at the the cannot produce a **** comment I actually lol'd hard. Nice vid!

May 16, 2013 8:59pm | report
 
homemama

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homemama

So does that mean that I need to be ******* during my workout to know if it's working? ;) LOL I like her

May 16, 2013 9:31pm | report
 
homemama

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homemama

stupid censor, since when does **** need to be bleeped?

May 16, 2013 9:33pm | report
taskforce13

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taskforce13

So tired of people using the "I'm a Firefighter" card. There are plenty of FF's with bodyfat in the 50% (and a little upward-confirmed by Lifescan P.A.) You don't have to be fit to pull off working as a FF. If you need role models and heros...look at the Special Operations Community. If THEY are not fit, they wouldn't be around to give advice.
One last note: I've seen plenty of secretaries in top physical condition. They don't preface every comment with....."Im a secretary."
Main goal of this post- The JOB doesn't make the person....the dedication to yourself and fitness do.

May 17, 2013 7:50am | report
 
RoyalRevolver

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RoyalRevolver

Love it the video! Great info!

May 17, 2013 12:13pm | report
 
Showing 1 - 25 of 27 Comments

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