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THE BENEFITS OF THE SQUAT

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.
#TrainSmart

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SHOULD YOU FOLLOW CELEBRITY DIETS?

Zac Efron is currently filming the Baywatch movie, which is also starring The Rock.

The reboot sees Efron set to play Matt Brody, a character portrayed by David Charvet in the 90’s TV series, while Dwayne replaces David Hasselhoff as Mitch Buchannon.

Anyone who remembers the television series from the 90’s will remember it for 2 things;

  1. Extreme cheesiness
  2. A cast who were in extremely good shape. (and Pamela Anderson)

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If you spent the most of your day in a bikini or a pair of lifeguard shorts, you would probably make damned sure you were in great shape also.

Last week Efron tweeted a snap of what his diet consisted of for the movie.

“9 days of absolutely zero carbs & sugar. Only organic grass fed/free range protein and organic leafy greens.

Coming from some of the celebrity diets I have seen, it isn’t the worst of them.

A high protein and low carb diet, can help with weight loss and also help maintain muscle mass, but as with any diet, you have to know the full story.

However, he doesn’t give any context as to whether this was his entire diet throughout his training for the part.

If you have seen the photos that were released last week, he is in phenomenal shape, and is extremely lean.

But I would suspect that his ‘diet’ was more of a depletion for the shooting of the main scene where he is topless throughout completing a ‘Ninja Warrior’ style obstacle course.

For those of you that don’t know, a depletion is what bodybuilders have used for years to dump the remaining water and muscle glycogen, before stepping on stage.

It usually involves several days of something like what Efron posted with a refeed, increase in calories and carbs, the day before stepping on stage to fill the muscles again.

Efron also posted up a Cheat Meal that he consumed after the 9 days.

#Cheatday! Devoured a steak, 4 side potatoes/veggies, mac-n-cheese, 3 desserts, bread/butter, brick o cheese & caviar”

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After he posted these up last week, the media did what the media always do.

The released several articles revolving around his diet.

As usual, they labelled it as his sole diet and as I mentioned above, without the full context it is hard to say that this 128-character tweet was his sole diet for the entire shoot.

The cheat meal is something that can also cause some problems for those who do not understand them properly.

If you take what he is eating and you plug this model into a male who is overweight, you may get some initial weight loss.

However, it would be very foolish to think that they would end up with a physique like Efron’s.

It also could be counterproductive if not used correctly.

I used to use Cheat Meals when I first started out training people.

They were great for psychological and physiological breaks from dieting.

However, for some, the cheat meal ended up becoming an all you can eat binge, which ended up in the person taking in thousands of calories over the course of an evening.

The result of this was zero weight loss due to them cancelling out whatever calorie deficit they had created during the week.

Controlled refeeds or free meals can work, but they have to be controlled, both in calories and in macronutrients (Protein, Carbs and fats).

A binge simply doesn’t work.

On top of this, his tweet, gives zero context as to his training regime.

His diet and training was supposedly set out for him by The Rock.

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If you follow the Rocks Instagram account, he doesn’t do anything by halves.

He trains every day and sometimes twice per day depending on his role.

This is an important point when you are looking at how Efron ate as a whole.

If he was training Daily and twice per day on certain days, his calorie expenditure would be huge.

His cheat meals, wouldn’t have the same effect on his physique as they would to someone who was training 2-3 days per week and attempting the same diet plan.

The media loves to post about celebrity diets.

It garners attention, sells magazines and gets clicks on their websites.

The problem with this, is that for the majority of them, celebrity diets are extreme, irresponsible and excessive.

If we look at it as a whole, the celebrity is getting paid millions of dollars to look a certain way on screen.  They are willing to do whatever it takes to look the way the director wants them to look for those scenes.

We, however are not getting paid millions of dollars.

The way we want to look is not for a single scene in a movie or magazine cover, it is for day to day life.

Unfortunately, day to day life comes with day to day problems.

Trying to emulate a diet of a celebrity, who has nothing else to do but follow the plan, will be fruitless.

Their job relays on it, ours does not.

Theirs is for a certain scene.

Ours is for life.

While the diet Efron used may not be the worst one I have seen in regards to celebrity diets, using it for yourself without having it structured to you and your needs may not get you the results you are after.

It may not get you any results at all.

Setting up nutrition for someone is an individual process.

Please don’t get caught up in the hype surrounding the latest celebrity diet craze, they never live up to the hype.
#TrainSmart

If you have any question on this article or on getting a tailored program based on your starting point, please contact me through the link below.
https://www.facebook.com/Rushe-Fitness-120518884715118/?ref=hl