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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

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

IS HEALTHY EATING KEEPING YOU FAT?

Last week I was asked about a post on Roz Purcell’s book, ‘Natural Born Feeder’.

The post was about a cheesecake that was “finally a healthy alternative that is actually good for you”.

The idea behind this was that it was lower in carbohydrates than most cheesecakes and it had more protein, so it was better than a generic homemade one.

However, this ‘healthy’ alternative came in at almost 6200 calories.

The base alone had almost 4000 calories due to the amount of nuts in it.

If you cut it into 12 slices you were still getting over 500 calories per slice.

In a Tesco brand Strawberry cheesecake, you are getting 1250 calories per 500g cheesecake.

Joe Wicks is another person who keeps creeping up in online forums.

Joe and his message isn’t all bad, and better than some of the posts that I see out there.

However, Joe’s philosophy seems to be that if you are eating healthy fats in your diet, your body will burn more calories and burn more fat.

This simply isn’t true.

In his ‘Lean in 15’ book, one of Joe’s recipes comes in at a whopping 1200 calories and it is down as a single serving.

That is the daily calorie allowance for a small female looking for weight loss.

It is half of the daily calories I was on while dieting last year.

But there is no calorie count in any of the recipes in either of these books.

You, as you should, trust that the author has researched the ingredients and is putting you in the best possible place for your health and weight.

Unfortunately, in both of these cases, they did not.

There is an ongoing idea within differing communities online that if your diet is low in carbs or in any way ‘clean eating’, then you can eat as much as you like and still burn fat.

This idea is usually backed up with before and after photos or a post about a friend who has done this and lost weight.

This unfortunately isn’t the case.

Whether you believe it or not, calories count.

At the base of any weight loss program or diet is calories                                               .The-Pyramid-Of-Nutritional-importance

If you are eating more than you are expending, you will gain
weight.

If your calorie intake matches your expenditure, you will
maintain your current weight.

If your calorie intake is lower than your expenditure,
you will lose weight.

This doesn’t change.  It doesn’t matter how you look at it or what diet program you are following. This is true for all of them.

If we look at the list of ‘healthy’ foods that are being marketed as such at the minute, the one thing that they all have in common, is they are extremely calorie dense, meaning you will be getting loads of calories for small amounts of that particular food.

Nuts, cereal bars, smoothies, gluten free foods, dried fruit, flavoured yoghurts, fruit juice, breakfast cereals, coconut oil, butter, all other oils.

That isn’t saying that these are bad for you and should be excluded from your diet, but if you are not taking the right amounts it is very easy to take in large amounts of calories from small amounts of these foods.

The picture on the right shows you
different foods that all have 200 calories.200calories

You can see at the bottom that butter and
peanut butter are very small amounts compared
to the fruit and vegetable servings at the top
of the image.

Yet butter and peanut butter are being heralded
as virtual superfoods that will help you to lose weight.

They can be added into your diet in small amounts, but if you are adding them in larger amounts, it is very easy to be taking in small amounts of food, but still be way over on your daily calorie allowance.

Fat is the ‘in-food’ at the moment.

The problem is that the information being given is not coherent enough.

It doesn’t explain that if fat is high, carbs should be lower and that eating a low carb and high fat diet doesn’t allow for binging on junk foods along with it. (That is a recipe for disaster)

Fat is extremely calorie dense.  If you have a lot of it in your diet and you are not aware of how much you are eating, you could be going over your daily calorie allowance without even realising it.

I have spoken before about using the Precision Nutrition method for measuring out portion sizes using your hand.

This is simple and easy to implement.

If you would like some recipes to go along with this, you can check out my free downloadable eBook that has 40 delicious recipes here.

I have worked out the calories in all of the recipes to make it easier for you to know what you are eating at each meal.

Eating healthy and eating for weight loss are not the same thing.

If you are currently eating what you think is healthy and wondering why you cannot lose weight, you need to reassess your food portions and remember to watch the amount of oils and dressings you are cooking with and adding to foods.
#TrainSmart
Contact me for more information through the link below.

https://www.facebook.com/pages/Rushe-Fitness/120518884715118