After revealing she gained 17 pounds, Jeannie Mai is now sharing the workouts that are helping to build more muscle.
On Wednesday, the 39-year-old talk show host posted a video of herself working out with her trainer at HVY Industry in West Hollywood, California.
“I used to RUN from heavy weights like bcuz I was sooo afraid of ‘getting buff’ or ‘looking like a dude.’ Not tuhday hunnay. After 9 months of consuming healthy calories to bulk my bod, I’m now lifting heavy to shape & slowwly build muscle to get stronger,” Mai began.
“1. Bench Squats (95-115lbs) 12 reps – 3 sets. 2. Hip Thrusters (95 lbs) 16-18 reps- 4 sets (but my goal is to build up to 6 sets, and I WILL lift my own body weight in Jesus name ha!)” Mai continued.
“3. Cable kickbacks (30 lbs) x 12 each leg – 4 sets. 4. Deadlifts (115 lbs) x 12 reps – 4 sets.”
While it certainly seems like a lot of hard work, Mai said there’s a reason for every exercise as it helps a particular part of the body.
I used to RUN from heavy weights like bcuz I was sooo afraid of “getting buff” or “looking like a dude”. Not tuhday hunnay. After 9 months of consuming healthy calories to bulk my bod, I’m now lifting heavy to shape & slowwly build muscle to get stronger. #WorkInProgress! 3-4 days a week I focus on Mai BLD- back, legs, and donk . My trainer @amrosefitness ‘s MUST DO muscle groups to build that belfie: 1. Bench Squats (95-115 lbs) 12 reps – 4 sets ⠀⠀⠀⠀⠀⠀⠀⠀ 2. Hip Thrusters (95 lbs)16-18 reps – 4 sets (but my goal is to build up to 6 sets, and I WILL lift my own body weight in Jesus name ha!) ⠀⠀⠀⠀⠀⠀⠀⠀ 3. Cable Kickbacks (30 lbs) x 12 each leg – 4 sets ⠀⠀⠀⠀⠀⠀⠀⠀ 4. Deadlifts (115 lbs) x 12 reps – 4 sets (I struggle tho at 8…gotta build my weak-for-now “lillies”, what I call my hand callouses. More later ) ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Here’s what I’ve learned: ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 1. Bench Squats: Clean up form, watch them knees, get low to see that femur (thigh bone) parallel to the floor. (Twerkers rejoice ) ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 2. Hip Thrusters: QWEEN of building booty, hamstrings, back muscle. @Amrosefitness says there’s nothing better for dat ass baby! This excercise gives you optimal hip extension- power in your glutes, the most powerful muscles in ur bod. Enjoy this one yo. I started at 2 sets, moving now to 4. Increase the weights as you move along, build up to do 3-6 sets. If I can do it, so can you. **Biggest prob w/ Hip Thrust is using weight that’s too light. Don’t waste your effort! Your glutes are strong; you need to lift heavy! Your mind is ready, PROVE IT. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 3. Cable kickback: Targets all 3 glutes (minimus, medius & maximus), hammies, low-back, builds the BOOTY SHELF. Not there yet but I’ll show u when I can hold ur drink haaa ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 4. Deadlifts: legit Mai fave exercise of all time All-bawdy, all day. DLs train from your feet to your hands and everything in between ⠀⠀⠀⠀⠀⠀ Lmk if this helps! Comment below what you want more of in Mai next video. It motivates ME watching baes tear it up in workout vids so lmk how mine can help you. All my sweaty luv to @benshaniproductions for making every angle count #maimotivation #metime @hvyindustry
A post shared by Jeannie Mai (@thejeanniemai) on Sep 5, 2018 at 7:08am PDT
“Bench Squats: Clean up form, watch them knees, get low to see that femur (thigh bone) parallel to the floor. (Twerkers rejoice).”
“Hip Thrusters: QWEEN of building booty, hamstrings, back muscle. This exercise gives you optimal hip extension- power in your glutes, the most powerful muscles in ur bod.”
“Cable kickback: Targets all 3 glutes (minimus, medius & maximus, low-back, builds the BOOTY SHELF,” Mai continued.
“Deadlifts: legit Mai fave exercise of all time. All-bawdy, all day. DLs train from your feet to your hands and everything in between,” Mai concluded.
On the left is the first time I tried on this dress, at a weight I’ve kept for 12 years, 103 lbs. Staying 103 came from my self control to lose “chubby” teenage weight and a stressful idea that my body was built to look best “thin”. As I’m nearing my 40s, I realize that I’ve been thru so much shit mentally and emotionally, why the hell should my body be forced to suffer (from my over controlling ways) too? So 3 months ago I started a new eating plan and training program and gained 17 lbs. I don’t have a weight goal..just a promise to be as physically Strong as I am mentally Indestructable So far I’m 3 months of eating more, (clean protein and saying Yes to carbs!!), lifting heavy weights (best therapy ever!!) and truly loving all of Me. Not sure where I’m headed but I know I’m gonna look the best I’ve ever looked because Im spending quality time on ME. Here’s to Mai first #transformationTuesday. What tips you want me to share in my journey? Cuz I’m def learning now that a figure with curves offers interesting angles #summerbodyhereIcome #leanmuscle #StrongisthenewSexy
A post shared by Jeannie Mai (@thejeanniemai) on May 1, 2018 at 10:16pm PDT
Mai first shared her weight gain journey in May. The Real co-anchor opened up to PEOPLE about her struggles with food and why she decided to change her body.
“It was a lot of over-control,” Mai said. “I was eating— if you were my friend and you hung out with me, you would see me just normally eating my food— but there was a level of control to it that I knew if I woke up the next day and weighed myself I was over 103 , I would scale it back and make sure that I didn’t creep one ounce over that weight.”
If you change the way you look at things, the things you look at change. Believe in yourself #MaiFam #maimotivation #strongissexy
A post shared by Jeannie Mai (@thejeanniemai) on Jun 28, 2018 at 2:05pm PDT
“Everywhere you go somebody is on a diet. Everywhere you go in L.A. there is a no carb option. I stayed at that weight because it’s what I thought I should be because I’m already small and I also lost a lot of weight since high school,” Mai continued.
It wasn’t until Mai was scrolling on Instagram one day that she realized she needed to change.
RELATED: Jeannie Mai Proudly Shows Off Weight Gain While Wearing a Bra and Jeans at Cinco De Mayo Party
“I was just inspired by Instagram and seeing a lot of these workouts videos and also ‘transformation Tuesday’— one of my favorite hashtags— just seeing how many people reported they were changing their bodies through their workouts and I was like, ‘No way, is this really real?’” Mai said.
That’s when Mai took a trip to the doctor and learned how to gain weight in a healthy way. She now weighs 121 lbs.
“I feel more like a woman than I ever have before.”