Today I challenge you to do this exercise for the next 7
days straight. I am living proof that small changes can evolve into big
changes, which, in turn, can change your life. The most frequently asked question
is how do I get started?
If you don’t exercise on a regular bases committing to 40-60 minutes a day
(suggested by the FDA) seems impossible, outrageous, and obnoxious.
Start small, bigger things will come.
I officially challenge you to complete 50 squats a
day. You can
break it down into 5 sets of 10 or 10 sets of 5. I plan on doing 50 squats as
soon as I jump out of the bed, or while brushing my teeth. Maybe you can fit
them in waiting for the elevator, or while your computer is warm up. It doesn’t
matter when or where you do them, the challenge is to push yourself everyday by
adding 50 squats to your existing or non-existing work out routine.
Personal Reflection
I hated Squats!!! HATED HATED HATED HATED! My knees always
felt shaky, I never understood why such a simple exercise always raised my
heart rate, and triggered perspiration. I know squats are supposed to lift my
butt, and tone my legs, so for the sake of my jeans, and my sex life, I decided
to make squats part of my regular workout routine. I don’t love them, but I
don’t hate them as much as I used to. My butt looks better then ever, it sits
up like a happy bubble. My legs are a different story, they are much more
shapely then they were; but my hips (and the Lawrence / Breedlove gene pool) let
me know that I have a lot more squats to complete to truly tame these legs.
I feel like I have forever to get my body where I want it to
be, so I’m going to keep pushing myself and start completing my squats everyday
and hopefully my butt won’t drop anytime soon.
Benefits of Squats
Squats build Muscles in your entire body.
Squats help build quadriceps,
hamstrings, and calves, when squats are done properly they can be so intense
that it can improve muscle mass when you train other areas of your body aside
from you legs.
Squat are functional exercises
Functional exercises help your body
to perform real-life activities, as opposed to being able to complete gym
equipment exercises. When you
squat you build muscle and help your muscle work more efficiently. They also
encourage mobility and balance.
Burn More FAT!!!
Best way to burn more calories is
to gain more muscle. Every pound of additional muscle you gain, your body will
burn an additional 50-70 calories per day. If you gain 10 pounds of muscle you
will automatically burn 500-700 more calories per day then you did before.
Get that bubble butt and those abs in shape. Not many
exercises work as many muscles as squats do, its also great for toning and
tightening your booty, abs and legs. That’s enough reason for me to do squats
every day.
Proper Way to Perform a Squat
1. Warm up by bending your knees a few
times and squatting down as far as you can before starting. Get your blood
flowing
2. Stand with your feet just over
shoulder width apart
3. Keep arms extended straight in front
of you, as if you a reaching for something
4. Keep your back in a neutral
position, and keep your knees centered over your feet
5. Slowly bend your knees, hips and
ankles, lowering until you reach a comfortable, but challenging angle. Do not
push yourself into a deep squat until it feels safe. Controlled squats are
safer and smarter
6. Breathe in as you lower, breathe out
as you return to starting position
Good Luck!
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