The Essential Exercise to Get a Killer Body
I\'m giving it to you right away...
It is the front squat. This exercise is the BEST and most effective exercise that you can do to create muscle gain and lose body fat. And the reason for that is the front squat uses more major muscle groups to lift heavy loads than just about any other exercise you can think of.
IN fact, there has been university studies that concluded that when you add squats into your exercise program, you actually improve your upper body strength and mass. And that makes a lot of sense to me...
Think about it, when you remove body fat from your body, it is removed evenly. I have never seen an overweight person that was half and half. For instance, someone with belly fat is going to have body fat packed in her butt and legs. No doubt about it. Same thing with building muscle mass. You can\'t gain noticeable muscle mass in the upper body and still have skinny legs.
That\'s because your body is one functioning unit. So if you strengthen your legs, then you will notice improvement in your upper body.
And go ahead if you don\'t believe me. Join all those overweight folks killing themselves for hours and hours on the useless cardio machines. They will work their butts off, sweat gallons and have nothing to show for it at the end of the day.
So if you are willing to try something that is effective and works... well, then keep reading!
Now, the beauty of squats is that you can vary the intensity or modify it for your body. You can use weights such as barbells, dumbbells, or even just use your body weight. In fact, that is what I use. And you are going to be so surprise how much work it takes just to push your body weight off the ground.
And the best thing about squats? It allows for natural body movement. Body movements that has been done by our ancestors for thousands of years. You see, when we use machines to push our body parts in ways that it wasn\'t designed for... you are actually making your body weaker! In short, use free weights doing squats. Machines will limit your movements and may cause injuries -- so let\'s do all squats using free weights.
The most common weight to use with squats is using a barbell on your trap muscles of the upper back. That is the back squat but most professional strength coaches believe the front squat is more helpful to the performance of the athletes. The front squat is what the title says. You rest the barbell on your shoulders in front of your body while doing the squats. I should also mention the third kind of squats. That would be the overhead squats where you extend your arms above your head while holding the barbell through the entire movement.
I believe that you should do all three of these squats to get the best results -- muscular development, body fat and performance. But today, I will just cover the front squats to keep it simple.
first of all, the front squats are more difficult to do than the back squats so you may want to use less weights at first until you are comfortable with the movements. Also, the front squats uses the abs muscles. But front squats is still a lower body workout.
The easiest way to hold the barbell is to hold it up with your fingers and rest the barbells on your shoulder. Keep your elbows up and your forearms should be parallel to the floor.
And don\'t be a doofus! Practice the front squat movement first with unweighted barbells to get the hang of the movement before you add any weights. Being injury free is the best medicine of all...
Alternatively, you can do the front squats without using the barbell and just use your body weight. Just cross your arms and place your hands on each opposing shoulder.
Start your squat from your hips by lowering your body down until you are almost sitting and your thighs are parallel to the ground. Remember to keep all your weight on the heel of your feet. Then push up all the way to your standing up position. Important tip, keep your weight on the heel of your feet to decrease pressure on your knees. You will find that as you continue to do this movement correctly, you are also strengthening your knee joints.
Some folks are going to be surprised how hard the front squats works out your muscles. And it bears repeating... be aware of your knees while doing the squats be keeping your body weight on the heels of your feet. Don\'t use a lot of weight at first so you can get comfortable with the entire movement of the squats.
Modify the weight, sets and reps that fit your current shape. That\'s it... try it out next time you workout. You can even do this at home with just your bodyweight.
Go to this website to find out what else you can do to lose body fat and get those love handles reduced. And grab that free report for effective ways you can increase your metabolism and burn away the stomach fat.
http://www.healthy-weight-loss-fitness-program.com
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