healthylivingforyou:

How to Squat With Proper Technique

If you are working out in the gym and could only do one exercise it would be the squat. Why? Because no other exercise challenges the human body to operate as singe unit like the squat. The squat has long been heralded as the “King of Exercises” – and quite rightly so. Whether you’re doing it with weight on your back or all bodyweight, proper form is key. I found this article on squat form, and I thought it was written well, even if it is more towards squatting with a bar.

Benefits of Squatting

One of the biggest misconceptions about the squat is that it is a leg exercise. The squat is in fact a full body exercise. Every muscle in your body is challenged when you squat. The legs and hips push the weight up, the abs and lower back back tense to stabilise your back, and the arms are used to pin the bar onto the back (or help with balance in the case of bodyweight squats).

• Squats Build Muscle – Squats build muscle throughout your entire body faster than any other exercise. Squatting is a compound exercises that stresses your entire body as a complete unit. The stress put on your body by squats triggers a hormonal release of testosterone in your body. This elevated testosterone aids in producing muscle at a faster rate.
• Squats improve your athleticism – If you want become a better athlete no other exercise will improve your overall athleticism like the squat. Squatting helps you build explosive strength that carries over to most competitive sports.
• Squats reduces injuries – Contrary to popular belief, squats do not cause injury (when performed correctly). Performing squats with proper form actually reduces the chance of injuring oneself. Why? Because squatting improves and maintains hip flexibility. Additionally, squats improve the stability of your knees, when using proper squat form (below parallel).

Why you need proper Squat Form

Quite frankly, most people have no idea how use squat with correct form. In fact, I would estimate that 9/10 people I see squatting in commercial gyms today are doing so with extremely poor from.

This is a problem for 3 reasons.

1. It is dangerous – While squatting with proper form is completely safe, squatting with poor form is extremely dangerous. Incorrect squat technique put a lot of stain on the lower back and knees and can quickly lead to serious injury.
2. You are seriously compromising the benefits of squatting - When you don’t squat with proper form it completely defeats the purpose of squatting in the first place. Increased muscle, elevated testosterone, improved vertical leap – forget about it.
3. You look like a complete idiot - To someone who knows how to squat properly there is nothing more pathetic than someone loading the bar up with a ton of weight than not squatting with proper form. Learn how to control your ego and do it right.

How to Squat

The Squat Setup

• Approach the rack with the bar at approximately mid-chest height.
• Move under the bar and place it on your back. Hold the bar in place with your hands.
• Stand with and even stance. Your feet should be shoulder width apart with your feet facing out at a 30 degree angle.
• Lift the bar out of the rack and take ONLY one step back. Take a big breath. Tense your entire body. Squat.

Squatting Down

• Start from the hips – Bend at your hips and sit back into the squat. Imagine you are sitting down on a seat. The hips joint should always bend before your knees.
• Check your knees – Keep your knees out. Your knee joints should be pointing in the same direction as your feet all the way down. If your knee buckle in it normally means that the weight is too heavy.
• Keep your weight back – Keep your weight distributed towards your heel.
• Go all the way down – You should always aim to squat to at least parallel. Meaning, your hip joint needs to be at least parallel with your knee joint. This is incredibly difficult to judge yourself, even with the aid of a mirror. Ask someone else to assess your depth either in the gym or by video taping.
• Think about squatting up - On the way down think about squatting up. This will help to prepare your brain and make the upward movement easier.

Squatting Up

• Bounce off the bottom – At the bottom position of the squat your hip muscles should be tight – storing energy. Use this energy to help you bounce out of the bottom of the squat. Ensure that you are bouncing off the hips – not the knees.
• Focus on your glutes – When powering up out of the squat concentrate on squeezing your glutes together.
• Drive your hips up – Most of the power for the squat comes from the hips. Drive the hips in an upward motion.

Racking the bar

• Step forward. Ensure that your bar is over the pins before lowering the weight.

(via curvedpromises)

committobefit2:

Portion Size Plate - Mixed Dishes (Part 1)

(via onefitmodel)

1.) DON’T immediately begin a high impact workout without warming up first. You might as well take a frozen rubber band and stretch it beyond it’s point of elasticity. The rubber band will snap much easier and so will your muscles if they are tight. DO warm up with low impact activity such as walking, lunges, or arm circles.

2.) DON’T immediately stop all activity after a vigorous workout. DO be sure to cool down to aid in the recovery process. Cooling down allows your heart rate to lower along with the relaxation of your tired muscles.

3.) DO remember to stretch your muscles before working out and after, especially, since your muscles are still warm. DON’T stretch prior to warming up because your muscles need proper loosening to prevent accidental strain and pulling. There are so many wonderful benefits to stretching. Here is a post I made demonstrating various stretches.

4.) DON’T push an injury. This should be a no-brainer, but you’d be surprised how many people simply ignore pain and continue working out. What may seem okay at the time can become an even bigger problem if not properly attended to. DO listen to your body. If a pain is persistent, DO consult a doctor as soon as possible.

5.) DON’T lift too much or make sudden jerky body movements. DO be sure to increase weights gradually to prevent injury and quick muscle burnout. It’s normal to feel pain and some fatigue, but lifting too much to the point of failure isn’t going to help. This goes hand in hand with going overboard in general. DO work your way into a program with caution to avoid injuries and feeling defeated.

6.) DON’T stick with the notion that you can eat whatever you want because you worked out. Abs are also made in the kitchen, so choose your foods wisely. DO check food labels for nutritional content. DO choose foods that are filling to lessen the chance of binging later due to sudden hunger. DON’T eat empty calories.

7.) DON’T load up on sports drinks for short workouts. You’ll be tacking on a lot of unnecessary calories (also includes energy bars). DO keep a bottle of water handy at all times to remain properly hydrated. DO drink before you’re thirsty. If your body is begging for water, you’re already heading towards dehydration. Drinking 4-8 oz approximately every 20 minutes will do the trick. DO consider sports drinks when you plan on working out for more than 1 hour.

8.) DON’T get bored with your exercise program because it will be hard to stick with. Exercise can become very monotonous if you continue to do the same thing day after day. DO incorporate new exercises during the week to break up your usual routine. Having the opportunity to build new skills can keep you motivated.

9.) DON’T wear clothing made with fabrics (i.e. cotton) that are not breathable as they can become saturated resulting in heaviness. You want to remain comfortable during a workout. DO be sure to wear clothing that wicks moisture away from the body (dry-fit). DO wear clothing appropriate for whatever exercise you choose to partake in.

10.) DON’T overexercise. Your body needs rest just as much as it needs to be physically active. DO take, at the very least, 1 day of complete rest in order for your body to recover. This is especially important the day after vigorous activity has taken place. DO stagger your weekly workouts between easy, mild, and tough to create balance.

11.) DON’T pretend that you know everything just to avoid “looking stupid” when you truly have a concern or question in mind. You can say hello to injuries. DO consult a personal trainer for advice, tips, and examples of exercise moves to work a certain part of your body.

(via weightliftingyogi)

healthysexyhappy:

1.) DON’T immediately begin a high impact workout without warming up first. You might as well take a frozen rubber band and stretch it beyond it’s point of elasticity. The rubber band will snap much easier and so will your muscles if they are tight. DO warm up with low impact activity such as walking, lunges, or arm circles.

2.) DON’T immediately stop all activity after a vigorous workout. DO be sure to cool down to aid in the recovery process. Cooling down allows your heart rate to lower along with the relaxation of your tired muscles.

3.) DO remember to stretch your muscles before working out and after, especially, since your muscles are still warm. DON’T stretch prior to warming up because your muscles need proper loosening to prevent accidental strain and pulling. There are so many wonderful benefits to stretching. Here is a post I made demonstrating various stretches.

4.) DON’T push an injury. This should be a no-brainer, but you’d be surprised how many people simply ignore pain and continue working out. What may seem okay at the time can become an even bigger problem if not properly attended to. DO listen to your body. If a pain is persistent, DO consult a doctor as soon as possible.

5.) DON’T lift too much or make sudden jerky body movements. DO be sure to increase weights gradually to prevent injury and quick muscle burnout. It’s normal to feel pain and some fatigue, but lifting too much to the point of failure isn’t going to help. This goes hand in hand with going overboard in general. DO work your way into a program with caution to avoid injuries and feeling defeated.

6.) DON’T stick with the notion that you can eat whatever you want because you worked out. Abs are also made in the kitchen, so choose your foods wisely. DO check food labels for nutritional content. DO choose foods that are filling to lessen the chance of binging later due to sudden hunger. DON’T eat empty calories.

7.) DON’T load up on sports drinks for short workouts. You’ll be tacking on a lot of unnecessary calories (also includes energy bars). DO keep a bottle of water handy at all times to remain properly hydrated. DO drink before you’re thirsty. If your body is begging for water, you’re already heading towards dehydration. Drinking 4-8 oz approximately every 20 minutes will do the trick. DO consider sports drinks when you plan on working out for more than 1 hour.

8.) DON’T get bored with your exercise program because it will be hard to stick with. Exercise can become very monotonous if you continue to do the same thing day after day. DO incorporate new exercises during the week to break up your usual routine. Having the opportunity to build new skills can keep you motivated.

9.) DON’T wear clothing made with fabrics (i.e. cotton) that are not breathable as they can become saturated resulting in heaviness. You want to remain comfortable during a workout. DO be sure to wear clothing that wicks moisture away from the body (dry-fit). DO wear clothing appropriate for whatever exercise you choose to partake in.

10.) DON’T overexercise. Your body needs rest just as much as it needs to be physically active. DO take, at the very least, 1 day of complete rest in order for your body to recover. This is especially important the day after vigorous activity has taken place. DO stagger your weekly workouts between easy, mild, and tough to create balance.

11.) DON’T pretend that you know everything just to avoid “looking stupid” when you truly have a concern or question in mind. You can say hello to injuries. DO consult a personal trainer for advice, tips, and examples of exercise moves to work a certain part of your body.

(via mellow-skin)

mouss-e:

somepinkfluffy-dinosaur:

‎”THROUGH A RAPIST’S EYES” (PLS TAKE TIME TO READ THIS. it may save a life.) Reblog this!

  
It seems that alot of attackers use some tactic to get away with violence. Not many people know how to take care of themselves when faced with such a
situation. Everyone should read this especially each n every girl in this world. THOUGHT THIS WAS GOOD INFO TO PASS ALONG…

FYI - Through a rapist’s eyes! A group of rapists and date rapists in prison were interviewed on what they look for in a potential victim and here are some interesting facts:



1] The first thing men look for in a potential victim is hairstyle.
They are most likely to go after a woman with a ponytail, bun! , braid, or other hairstyle that can easily be grabbed. They are also likely to go after a woman with long hair. Women with short hair are not common targets.

2] The second thing men look for is clothing. They will look for women who’s clothing is easy to remove quickly. Many of them carry scissors around to cut clothing.

3] They also look for women using their cell phone, searching through their purse or doing other activities while walking because they are off guard and can be easily overpowered.

4] The number one place women are abducted from / attacked at is grocery store parking lots.

5] Number two is office parking lots/garages.

6] Number three is public restrooms.

7] The thing about these men is that they are looking to grab a woman and quickly move her to a second location where they don’t have to worry about getting caught.

8] If you put up any kind of a fight at all, they get discouraged because it only takes a minute or two for them to realize that going after you isn’t worth it because it will be time-consuming.

9] These men said they would not pick on women who have umbrellas,or other similar objects that can be used from a distance, in their hands.

10] Keys are not a deterrent because you have to get really close to the attacker to use them as a weapon. So, the idea is to convince these guys you’re not worth it.

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POINTS THAT WE SHOULD REMEMBER:


1] If someone is following behind you on a street or in a garage or with you in an elevator or stairwell, look them in the face and ask them a question, like what time is it, or make general small talk:
can’t believe it is so cold out here, we’re in for a bad winter. Now that you’ve seen their faces and could identify them in a line- up, you lose appeal as a target.

 
2] If someone is coming toward you, hold out your hands in front of you and yell Stop or Stay back! Most of the rapists this man talked to said they’d leave a woman alone if she yelled or showed that she would 
not be afraid to fight back. Again, they are looking for an EASY target.

3] If you carry pepper spray (this instructor was a huge advocate of it and carries it with him wherever he goes,) yelling I HAVE PEPPER SPRAY and holding it out will be a deterrent.

4] If someone grabs you, you can’t beat them with strength but you can do it by outsmarting them. If you are grabbed around the waist from behind, pinch the attacker either under the arm between the elbow and
armpit or in the upper inner thigh - HARD. One woman in a class this guy taught told him she used the underarm pinch on a guy who was trying to date rape her and was so upset she broke through the skin and tore out muscle strands the guy needed stitches. Try pinching yourself in those places as hard as you can stand it; it really hurts.

5] After the initial hit, always go for the groin. I know from a particularly unfortunate experience that if you slap a guy’s parts it is extremely painful. You might think that you’ll anger the guy and make him want to hurt you more, but the thing these rapists told our
instructor is that they want a woman who will not cause him a lot of trouble. Start causing trouble, and he’s out of there.

6] When the guy puts his hands up to you, grab his first two fingers and bend them back as far as possible with as much pressure pushing down on them as possible. The instructor did it to me without using
much pressure, and I ended up on my knees and both knuckles cracked audibly.

7] Of course the things we always hear still apply. Always be aware of your surroundings, take someone with you if you can and if you see any odd behavior, don’t dismiss it, go with your instincts. You may feel
little silly at the time, but you’d feel much worse if the guy really was trouble.

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FINALLY, PLEASE REMEMBER THESE AS WELL ….

I know you are smart enough to know these pointers but there will be some, where you will go “hmm I must remember that” After reading forward it to someone you care about, never hurts to be careful in this crazy world we live in.


1. Tip from Tae Kwon Do: The elbow is the strongest point on your body. If you are close enough to use it, do it.

2. Learned this from a tourist guide to New Orleans : if a robber asks for your wallet and/or purse, DO NOT HAND IT TO HIM. Toss it away from you…. chances are that he is more interested in your wallet and/or
purse than you and he will go for the wallet/purse. RUN LIKE MAD IN THE OTHER DIRECTION!

3. If you are ever thrown into the trunk of a car: Kick out the back tail lights and stick your arm out the hole and start waving like crazy. The driver won’t see you but everybody else will. This has saved lives.

4. Women have a tendency to get into their cars after shopping,eating, working, etc., and just sit (doing their checkbook, or making a list, etc. DON’T DO THIS! The predator will be watching you, and this is the perfect opportunity for him to get in on the passenger side,put a gun to your head, and tell you where to go. AS SOON AS YOU CLOSE the DOORS , LEAVE.
 

5. A few notes about getting into your car in a parking lot, or parking garage:
a. Be aware: look around your car as someone may be
hiding at the passenger side , peek into your car, inside the passenger side floor, and in the back seat. ( DO THIS TOO BEFORE RIDING A TAXI CAB) .
b. If you are parked next to a big van, enter your car from the passenger door. Most serial killers attack their victims by pulling them into their vans while the women are attempting to get into their cars.
c. Look at the car parked on the driver’s side of your vehicle, and the passenger side. If a male is sitting alone in the seat nearest your car, you may want to walk back into the mall, or work, and get a guard/policeman to walk you back out. IT IS ALWAYS BETTER TO BE SAFE THAN SORRY. (And better paranoid than dead.)
 

6. ALWAYS take the elevator instead of the stairs. (Stairwells are horrible places to be alone and the perfect crime spot).

7. If the predator has a gun and you are not under his control, ALWAYS RUN! The predator will only hit you (a running target) 4 in 100 times; And even then, it most likely WILL NOT be a vital organ. RUN!

8. As women, we are always trying to be sympathetic: STOP IT! It may get you raped, or killed. Ted Bundy, the serial killer, was a good-looking, well educated man, who ALWAYS played on the sympathies of unsuspecting women. He walked with a cane, or a limp, and often asked “for help” into his vehicle or with his vehicle, which is when he abducted his next victim.
  

Send this to any woman you know that may need to be reminded that the world we live in has a lot of crazies in it and it’s better safe than sorry.

DON’T EVEN THINK ABOUT NOT REBLOGGING THIS! IT COULD ACTUALLY SAVE A LIFE.

(Source: itssofluffy-im-gonna-die, via f-i-t-b-l-r)

fuckyeah-tonedandfit:

THE BENEFITS OF SUGAR IN FRUITS

This idea that fruit is somehow a bad thing to eat came into full swing with the low carb diet craze, but the myth persists. Not a week goes by that I don’t hear someone tell me that they avoid fruit because it’s “all sugar” or “loaded with carbs.” So, I want to set the record straight and come to the defense of some of the world’s healthiest foods – fresh, whole fruits.

I’ll tackle the “fruit is all sugar” statement first – because it’s just plain wrong. Fresh fruit offers so much more than the natural sugar it contains – including water, vitamins, minerals, fiber and phytonutrients (those naturally-occurring plant compounds that have wide ranging beneficial effects on the body). Where else can you get a package like that for about 75 calories per serving?

The idea that fruit is “loaded with carbs” or is “full of sugar” needs to be put into perspective, too. It’s true that when you eat fruit, the overwhelming majority of the calories you consume are supplied by carbohydrate – mostly in the form of fructose, which is the natural sugar in the fruit.

But that’s the nature not just of fruit, but of all plant foods – they’re predominantly carbohydrate (and that means not just natural sugars, but healthy starches as well as structural elements, like cellulose, that provide fiber). When you eat vegetables, the majority of the calories you’re eating come from carbohydrate, too. But you don’t hear people complaining that vegetables are “loaded with carbs.”

Before dismissing foods as being loaded with sugar, or too high in carbs, consider not only the amount of sugar or carbs you’re eating, but the form of the carbohydrate, too. There’s a big difference between the nutritional value of the natural carbohydrates found in fruits and other plant foods – the sugars, starches and fibers – and what’s found (or, more accurately, what’s not found) in all the empty calories we eat from added sugars that find their way into everything from brownies to barbecue sauce.

Faced with a serving of fruit, how much sugar are we talking about, anyway? An average orange has only about 12 grams of natural sugar (about 3 teaspoons) and a cup of strawberries has only about 7 grams – that’s less than two teaspoons. And either way, you’re also getting 3 grams of fiber, about a full day’s worth of vitamin C, healthy antioxidants and some folic acid and potassium to boot – and it’ll only cost you about 50 or 60 calories. “All sugar?” I think not.

By contrast, a 20-ounce cola will set you back about 225 calories and, needless to say, won’t be supplying any antioxidants, vitamins, minerals or fiber. You’ll just be chugging down some carbonated water, maybe some artificial color and flavor, and somewhere in the neighborhood of 60 grams of added sugar (about 1/3 of a cup).

You won’t get fat on eating fruit. You won’t be consuming an insane, over-the-top amount of sugar. Don’t be afraid of eating fruit, because they are the best thing you can give your body.

(via pixartist)