Apa Format Case Study Example

Apa Format Case Study Example

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The Squat is known as the King of all exercises.

There is a vast array of benefits to squatting and as long as you are doing so with proper technique and with an appropriate load, you will get great results from them, whatever your goals.
Whether you want to be stronger, get your legs, thighs and butt in better shape, or add an exercise that has tremendous carryover for athletes, the squat is one you should have in your program.
The type of squat you do will depend on your current training age and on your own mechanics.
Some people are not able to squat comfortably with a bar on their back and that is fine, there are loads of alternatives for the squat starting with a basic bodyweight squat all the way up to the back squat.
But don’t let one version of the squat put you off them, some of the benefits of squatting are;

1. They give great shape to the legs and thighs
A common belief with lifting weights is that it will make you big and bulky, like a bodybuilder, but this couldn’t be further from the truth.
Squatting is one of the exercises that every A-list celebrity is now doing in order to improve the look of their legs.
Everyone from Kate Upton to Jessica Alba lifts weights and squatting is part of their routine. Clearly, these ladies do not look big or bulky.

2. They are great for building a better booty.
Forget about the celebrities with the implants in their asses. If you want a better booty, you have got to squat.
Jennifer Lopez in her prime was trained by Gunner Peterson, a Hollywood A list trainer. Gunner was heralded with helping J-lo get the original title of ‘world’s best butt’ and squatting was part of her routine.
3. They are a full body fat burning exercise.
Squatting is the original HIIT workout.
If you have ever tried doing 3-4 sets of 10-12 squats with a heavy weight on your back, you will know that it doesn’t take long before you are gasping for breath.
Try doing this at the start of your next training session and it will keep the metabolism elevated for hours after the training session is over.
The plus side to this is every other exercise is now making you work harder due to following the squat.

4. They are one of the most important exercises you can do.
Whether you like them or not the squat is one of the most important exercises you can do.
It is practically a full body exercise and has huge benefits for strength, muscle gain and fat loss.
Squats will help athletic people jump higher, sprint faster, and pick heavier stuff of the ground, and they’ll help the elderly stand from a seated position more efficiently while also improving balance and muscle tone.
So, with all those benefits, which version of the squat should you choose?
My top 3 variations are
• Goblet Squat
• Front Squat
• Back Squat

Here’s how to perform a perfect Goblet Squat:

goblet squat

1. To get the bell into position, start with a two-handed grip so that you’re holding the dumbbell or kettlebell by the horns against your chest.
2. Take a breath and slowly lower yourself down, using your elbows to push your knees out and open your hips. Only go as low as feels comfortable, and focus on improving your depth over time.
3. Pause for a second. Pressurize your abdomen and straighten out, pushing steadily through your heels as you ascend back to the top position.


Next is how to perform a perfect Front Squat:

front squat

1. To get the Barbell into position, start with a two-handed grip, so that you’re holding the Barbell on the front of your shoulders with hand crossed over the chest supporting the bar.

2. Take a breath, and slowly lower yourself down, sitting back into your hips as you lower yourself down. Keep your chest upright and torso tight. Only go as low as feels comfortable, and focus on improving your depth over time.

3. Pause for a second. Pressurize your abdomen, and straighten out, pushing steadily through your heels as you ascend back to the top position.

Finally, we come to the Back Squat:

back squat

1. To get the Barbell into position, start with a two-handed grip, so that you’re holding the Barbell on the back of your shoulders on your ‘shelf’ and keep it off your neck.

2. Take a breath, and slowly lower yourself down, sitting back into your hips as you lower yourself. Keep your chest upright and torso tight. Only go as low as feels comfortable, and focus on improving your depth over time.

3. Pause for a second. Pressurize your abdomen, and straighten out, pushing steadily through your heels as you ascend back to the top position.
For progressing through the squat variations, start with the goblet squat. Once you have reached the limit of what weight, you can hold in your hands you should progress onto the front squat. From there the final progression is onto the back squat.

All 3 are excellent exercises, once you find the suitable one for you, you will be on your way to a better body in no time.

If you have any other questions or concerns you would like me to cover, please email me at https://www.facebook.com/pages/Rushe-Fitness/120518884715118or


There are several questions that my clients often ask about when they start their health and fitness journey.

Generally, they are confused by fitness myths and conflicting opinions.

You have heard these fitness myths over and over again and you want to understand why exactly they are myths and should be ignored.

By the end of this blog you will have a clear understanding of fitness fact and fitness myths.

Fat Targeting Workouts
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We have all seen them. Belly Busting workouts, Thigh Trimming Exercises, the lot. The truth is you cannot tell your body where to lose fat from first.

To lose fat you need to be in a calorie deficit, it takes a deficit of around 3500 to lose 1lb. You cannot choose where this fat loss will take place.

If you do all lower body workouts you will get better bang for your buck (as the muscles are larger and require more energy) however there is no guarantee that’s where the fat will go from.

Actually, it is more than likely to come from the place you LEAST want it to. (just going by what my female clients say!)

If you want to reduce fat around your stomach the best way to do this is to consistently be in a calorie deficit and complete workouts that have many compound movements (Deadlifts, Bench Press, Squat Presses) which use lots of major muscle groups.

Using your body as a tool is also a great way to burn fat; burpees, mountain climbers and squat jumps will get your heart rate up quick and torch calories fast.

Exercise more if fat loss stalls


This is not actually always the case. As your body loses body fat your calorie requirements also change.

It is important to re-evaluate your calories and training schedule as your body changes.

Exercise isn’t always the answer either; if your fat loss is stalling there are several factors which could be contributing to this.

Nutrition would be your first port of call; is your protein intake sufficient? Are you tracking accurately?

Other questions to think about are; are you getting plenty of rest and sleep? Are you getting enough water? Are your stress levels high? Could your menstrual cycle be a factor?

So instead of pushing yourself even harder in the gym, get smart and evaluate your previous week (s). It may be something really simple or you might need to have a closer look.

Fat loss plateaus can always be explained; you just have to work out exactly what it is.

The answer is not to order in a Dominoes and feel sorry for yourself, or skip your workouts as you don’t think they matter.

Sweating more means you will lose more weight


I wish it did, but sadly it doesn’t.

Sweating is the natural way for your body to help cool itself during exercise or in hot temperatures.

How much you sweat doesn’t mean you will lose more weight. It just means you sweat more are lose more water weight at that time. Once you rehydrate that water weight will be regained and will not affect your real weight. Any real weight loss will come from what you are doing to make yourself sweat and being in a calorie deficit.

Wearing a sweat suit or going to a sauna will help you lose weight fast, but its water weight as we have mentioned. It will also severely dehydrate you so it is not a safe way to lose weight. Plus, as soon as you drink water you will replenish that loss!

You can only start on a Monday

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Every Sunday Facebook is full of statuses of people talking about getting back on track on Monday.

Why wait until Monday?

When they know they’ve “overdone it” on Friday night, instead of taking action straight away they feel they Monday is the only day to start a fitness and health plan.

The best time to start is right away.

If you are unhappy with your weight or fitness levels – why delay your happiness?

You can start working out any day of the week.

You can start your healthy eating at your very next meal.

Monday may be the start of the week but if you keep putting things off or seeing the week as a time to be ‘good’ and the weekends allow for less than ideal choices you will always be stuck in the vicious circle of gaining and losing the same weight over and over again.

If you are truly ready to lose weight and get healthier and fitter, you won’t want to wait another second longer than you have to.


There will always be wild claims and faddy diets, which will make up rules to fit their needs and make you feel that without their product or special diet you cannot get results.

Try and do a little research or ask a qualified expert for their opinion to sift through the myths and the facts for you.

If you have any other questions or concerns, you would like me to cover please email me at <insert email address here> or if you prefer to find out a bit more about me and what I offer you can find out more here  https://www.facebook.com/pages/Rushe-Fitness/120518884715118
* Emmet is the owner and operator of Rushe Fitness LTD