Thursday, January 22, 2015

Squat Challenge

Introducing the KING of all bodyweight exercises- the SQUAT~ Squats are awesome because they provide a great workout for multiple muscle groups, including the butt, thighs, and core.
It’s for that reason that 30-day squat challenges have become increasingly popular over the past year.
Here is a principle to create a different kind of squat challenge that will give you the best possible chance of safely getting a toned butt and thighs, along with improving your technique. Here’s how it works:
  • You will do a different squat variation each week for a month. The variations get more difficult as the month progresses.
  • Each day has a target number or reps for which you should aim. You can do them all in one go or spread them out throughout the day.
  • If you fail to reach the target number of reps with perfect form you must go back to the beginning of that 7 day period.
  • You may not have heard of each variation, so how to do them properly is explained below

Counterbalance Box Squat:
  • With your feet shoulder width apart, keep your chest up and arms out in front of you as a counterbalance.
  • Sit back and down onto a surface, such as a chair or stool. Let your butt touch the surface,but don’t sit down.
  • As you descend make sure your knees are tracking over your toes.
  • Return to the starting position by pushing through your heels and squeezing your glutes.
Prisoner Box Squat:
  • Keeping the tips from above in mind, place your hands behind your head rather than out in front of you.
  • Use a lower chair or stool than before to make sure you are squatting deeper.
  • Over the course of the week keep lowering the surface until your thighs are parallel (or lower) to the ground when in the bottom position.
Counterbalance Air Squat:
  • Remove the chair or stool and put your arms out in front of you.
  • Squat down as before, ensuring that your thighs are parallel to the ground (or lower). The deeper you squat the more muscles you activate.
  • Remember to keep your torso as upright as possible by keeping your chest up.
Prisoner Air Squat:
  • Put your hands behind your head once again and continue squatting as low as you can.
  • Remember: chest up, feet shoulder width apart, knees tracking over toes, sit back, and push through your heels.
  • By the end of the month, you should be able to do a basic bodyweight squat with great form.
So what are you waiting for? Take on the challenge and share it with your friends! We can’t wait to see your results!

Sunday, January 11, 2015

How to burn Abdominal Fat

You don’t need to spend a dime to tighten and tone thoseabdominals. You only need to understand a few things about the human body.
Body fat is located directly beneath the skin. Do you know where most of the rest of it is? Inside the muscles. Doing crunches will not get rid of this fat, and neither will any vibrating belt in the television ads.
The best way to slim down in the middle is to do plenty of cardiovascular exercise. Some good examples of this are:
walking, jogging, swimming aerobicsbicycling…and high-activity sports like racquetball, tennis and basketball. Anything that brings your heart rate to its training zone and keeps it there for at least twenty minutes conditions your heart and burns fat.
As you lose subcutaneous fat, your skin will become more taut. As the fat within your muscles decreases, you will appear more toned and less flabby.
Don’t be afraid to use weights.
Adding more mass to your muscles, will rev up your metabolism to heights it has never before reached.
Your body fat is like one organ, located throughout your body, and you can’t take it off of just one spot unless you have liposuction done.
~battle on`