The Best Workout to Lose Weight/Build Muscle

                                                        


 Don't skip your squats! Big round booty's are in, get yours today! 

   For years I would do tons of cardio, hundreds of situps and MAYBE did 10-15 squats when I felt like it, it quickly caught up to me. I noticed that other parts of my body would be looking great but then my butt seemed to be a victim of gravity and I couldn't figure out why. It was so frustrating because I felt like I was putting so much effort to look great but by backside barely looked like I worked out. 

     So I decided to take to good ol' Google Search and realized what I was doing wrong. I was absolutely amazed how great squats are for your body. Besides building muscle and burning fat it helps with mobility, waste removal and so many more benefits.  I found that while yes, cardio is great for you it wasn't helping my booty the way I wanted it to help.   

     After reading a nights worth of fitness info I realized what I was lacking. Squats. 10-15 every few days wasn't going to help me at all!  Doing 100-200 a day would though and that's exactly what I do and my butt has never looked better.  If you are still not convinced and would like to know more here is some information on why squats are one of the best exercises you can do:

• Builds Muscle in Your Entire Body
  Squats obviously help to build your leg muscles (including your quadriceps, hamstrings, and calves), but they also create an anabolic environment, which promotes body-wide muscle building.  In fact, when done properly, squats are so intense that they trigger the release of testosterone and human growth hormone in your body, which are vital for muscle growth and will also help to improve muscle mass when you train other areas of your body aside from your legs.  So squats can actually help you improve both your upper and lower body strength.
• Functional Exercise Makes Real-Life Activities Easier
  Functional exercises are those that help your body to perform real-life activities, as opposed to simply being able to operate pieces of gym equipment. Squats are one of the best functional exercises out there, as humans have been squatting since the hunter-gatherer days. When you perform squats, you build muscle and help your muscles work more efficiently, as well as promote mobility and balance. All of these benefits translate into your body moving more efficiently in the real world too.
• Burn More Fat
  One of the most time-efficient ways to burn more calories is actually to gain more muscle! For every pound of additional muscle you gain, your body will burn an additional 50-70 calories per day. So, if you gain 10 pounds of muscle, you will automatically burn 500-700 more calories per day than you did before.
• Maintain Mobility and Balance
  Strong legs are crucial for staying mobile as you get older, and squats are phenomenal for increasing leg strength. They also work out your core, stabilizing muscles, which will help you to maintain balance, while also improving the communication between your brain and your muscle groups, which helps prevent falls – which is incidentally the #1 way to prevent bone fractures versus consuming mega-dose calcium supplements and bone drugs.
• Prevent Injuries
  Most athletic injuries involve weak stabilizer muscles, ligaments and connective tissues, which squats help strengthen. They also help prevent injury by improving your flexibility (squats improve the range of motion in your ankles and hips) and balance, as noted above.
• Boost Your Sports Performance -- Jump Higher and Run Faster
  Whether you're a weekend warrior or a mom who chases after a toddler, you'll be interested to know that studies have linked squatting strength with athletic ability.1 Specifically, squatting helped athletes run faster and jump higher, which is why this exercise is part of virtually every professional athlete's training program.
• Tone Your Backside, Abs and Entire Body
  Few exercises work as many muscles as the squat, so it's an excellent multi-purpose activity useful for toning and tightening your behind, abs, and, of course, your legs. Furthermore, squats build your muscles, and these muscles participate in the regulation of glucose and lipid metabolism and insulin sensitivity, helping to protect you against obesity, diabetes and cardiovascular disease.
• Help with Waste Removal
  Squats improve the pumping of body fluids, aiding in removal of waste and delivery of nutrition to all tissues, including organs and glands. They're also useful for improved movement of feces through your colon and more regular bowel movements.

So go on, do those Squats!

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Crunches Crunches and Even More Crunches

A flat stomach is a big achievement when it feels like everything around you will add on another inch to that waste line (the past few years I've been in constant battle). Just to maintain alone takes a good amount of work and will power to avoid certain foods or do those extra crunches in the morning. Whether you had packed on a few extra inches than you've liked or just are trying to maintain a slim waistline do not forget to do your crunches! 

  I know its a difficult thing to start out but even doing a small amount a day will help you be happier when you look in the mirror.  I'm not saying that it will come quick if you're only doing 60-100 crunches a day but slowly but surely you will see a little difference and once you see a difference it gets easier to talk yourself into spending the time to do all these crunches.  Also, adding a variety of different types of crunches are even better to help shape and strengthen every area of your waist. 

I personally like to do 21 reps of these 6 crunch styles 3 times each.  It has helped me lose a few inches in the past few months but mostly has given my stomach a little bit of shape to it which makes it look healthier and slimmer overall. All you need to do is be consistent with whatever workout you do and you'll start feeling better about yourself in no time. 

What's your favorite crunch style?  How many do you do?  Comment on this post or email us at info.wysadvice@gmail.com I love to hear from my readers and what they have experienced as well.