Workout Clip of the Week

No matter what your training goals are, whether you would like to add muscle to your frame, lose weight, improve for your sport, or be a top bodybuilder, I feel that a variation of the Squat should be one of the staples to your program. Variations include, but aren’t limited to: Split Squat, Front Squat, Overhead Squat, Back Squat, Box Squat, etc….

This weeks workout clip of the week is a clip of one of my sets of Box Squats. I am going to try to post one “Workout Clip of the Week” to give you guys a taste of the training I perform.

Benefits of a squat:

•  They work all of your major muscle groups.
• They burn lots of calories.
• They increase flexibility in the lower body.
• Increase lower back and core strength.
• They increase Knee Strength! Yeah I said it, they are good for your knees. Why? Because it strengthens the surrounding muscles around the knee.

Note to Self—-> Any exercise can be dangerous or be “bad for you” if not performed properly.

How to perform a squat:

1. Make sure you are properly warmed up.

2. Stand with your feet shoulder width apart or slightly wider.

3. Keep your back in a neutral position, keeping your knees centered over your feet.

4. Slowly bend your knees, hips, and ankles, lowering until you reach a 90-degree angle. Instead of your butt going straight down, focus on your butt going out. (Imagine as if someone was behind you with a rope pulling you from your lower back.) Doing this will help activate your glutes and hamstrings,

5. Return to your starting position.

Note: Look forward, Keep your chest tall, and focus on keeping your weight on your heels.

Work Hard. Be Humble.

Related articles

• Monday Workout (onlyhalfcrazy.wordpress.com)
• Bodybuilding Workouts For Mass (strengthandfitnesssite.wordpress.com)

Girls Guide to a Bigger Butt

Hello Ladies.. I’m sure at one point or another you’ve asked someone How do I build a bigger, firmer, butt?

First and foremost I am going to say that the principles that make up an effective muscle-building program are the same for men as they are for women. If you want a bigger butt, your goal should be to build muscle, and burn fat. Muscles don’t get toned or defined, they either get bigger, or they get smaller. When it comes to building a bigger butt, you have to build muscle.

Building Muscle=Lose Fat, Get Leaner, Increase Metabolism…oh, and you Look Better 

If I am trying to help a client reach her goal of losing fat and improving her back side, there is one exercise that I will incorporate into her training program…..

Squats.

Whether its:

• bodyweight squats
•  kettlebell squats
•  dumbbell squats
• barbell squats
•  box squats
• overhead squats
• single leg squats
• pistol squats
• front squats

Squats are the staple to anyone’s leg program, and will definitely get you closer to building that butt you want. It is important to stick to the basics. Sticking to the basics will get you results. I also would recommend using a variation of lunges, and step ups.

Don’t be afraid to lift heavy, don’t be afraid to get stronger.

When you lift heavy, you get stronger. When you get stronger, you build muscle. When you build muscle you get a bigger butt.

Simple as that, it’s like a chain reaction.

Lifting all those light weights workout after workout will not get you the results you want. Lifting heavy wont turn you into the HULK, so get that thought out of your head.

 Lifting heavy elevates your metabolism and forces you to burn more calories ALL day long, more calories than light weight, high repetition training will do for you.

Don’t be afraid of changing training poundage, either. Keep your body guessing and use progressive overload. I recommend heavy sets of 8-15 reps to failure to get lean, muscle.

 There is nothing better than a sexy and strong female, and after reading this article you’re well on your way to being both of those.

.Challenge Yourself to Get Better.