Fitness

The Front Squat:

As you may have already discovered, the squat is at the top of the heap (along with deadlifts) as one of the most effective overall exercises for stimulating body composition changes (muscle gain and fat loss). This is because exercises like squats and deadlifts use more muscle groups under a heavy load than almost any other weight bearing exercises known to man. Hence, these exercises stimulate the greatest hormonal responses (growth hormone, testosterone, etc.) of all exercises. In fact, university research studies have even proven that inclusion of squats into a training program increases upper body development, in addition to lower body development, even though upper body specific joint movements are not performed during the squat. Whether your goal is gaining muscle mass, losing body fat, building a strong and functional body, or improving athletic performance, the basic squat and deadlift (and their variations) are the ultimate solution. If you don’t believe me that squats and deadlifts are THE basis for a lean and powerful body, then go ahead and join all of the other overweight people pumping away mindlessly for hours on boring cardio equipment. You won’t find long boring cardio in any of my programs!

Squats can be done with any free weighted objects such as barbells, dumbbells, kettlebells, sandbags, or even just body weight. Squats should only be done with free weights - NEVER with a Smith machine or any other squat machines! Machines do not allow your body to follow natural, biomechanically-correct movement paths. You also perform less work because the machine stabilizes the weight for you. Therefore, you get weaker results!

The type of squat that people are most familiar with is the barbell back squat where the bar is resting on the trapezius muscles of the upper back. Many professional strength coaches believe that front squats (where the bar rests on the shoulders in front of the head) and overhead squats (where the bar is locked out in a snatch grip overhead throughout the squat) are more functional to athletic performance than back squats with less risk of lower back injury. I feel that a combination of all three (not necessarily during the same phase of your workouts) will yield the best results for overall muscular development, body fat loss, and athletic performance. Front squats are moderately more difficult than back squats, while overhead squats are considerably more difficult than either back squats or front squats. I’ll cover overhead squats in a future article. If you are only accustomed to performing back squats, it will take you a few sessions to become comfortable with front squats, so start out light. After a couple sessions of practice, you will start to feel the groove and be able to increase the poundage.

To perform front squats:

The front squat recruits the abdominals to a much higher degree for stability due to the more upright position compared with back squats. It is mostly a lower body exercise, but is great for functionally incorporating core strength and stability into the squatting movement. It can also be slightly difficult to learn how to properly rest the bar on your shoulders. There are two ways to rest the bar on the front of the shoulders. In the first method, you step under the bar and cross your forearms into an “X” position while resting the bar on the dimple that is created by the shoulder muscle near the bone, keeping your elbows up high so that your upper arms are parallel to the ground. You then hold the bar in place by pressing the thumb side of your fists against the bar for support.

Alternatively, you can hold the bar by placing your palms face up and the bar resting on your fingers against your shoulders. For both methods, your elbows must stay up high to prevent the weight from falling. Your upper arms should stay parallel to the ground throughout the squat. Find out which bar support method is more comfortable for you. Then, initiate the squat from your hips by sitting back and down, keeping the weight on your heels as opposed to the balls of your feet. Squat down to a position where your thighs are approximately parallel to the ground, then press back up to the starting position. Keeping your weight more towards your heels is the key factor in squatting to protect your knees from injury and develop strong injury-resistant knee joints. Keep in mind - squats done correctly actually strengthen the knees; squats done incorrectly can damage the knees.

Practice first with an un-weighted bar or a relatively light weight to learn the movement. Most people are surprised how hard this exercise works your abs once you learn the correct form. This is due to the more upright posture compared with back squats. To see photos of proper form on the front squat, visit http://truthaboutabs.com/Front-Squats.html.

Visit http://truthaboutabs.com/Training-and-Nutrition-Articles.html to receive your own personalized metabolic rate calculator as well as 4 of my secret hard-body workout routines - all FREE.

Michael Geary is a nationally dual certified personal trainer (NCSF-CPT, AFAA-CPT), and author of The Truth about Six Pack Abs ©2004-2006.

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I’m sure you have seen the numerous ‘Before and After’ physique transformation pictures in the bodybuilding and fitness magazines and on the internet. They seem to be everywhere, right? You have probably even wondered if it is really possible to make such a dramatic change in only a few short months. I had my doubts as well; that is until I became one of those people in the magazines! That’s right, I was named 18-35 year old class champion in the AST Sports Science World Championships physique transformation contest, allowing me to gain exposure in many of the fitness and bodybuilding magazines and all over the internet. How did I do it? Let me tell you first that it took much more than a “magic supplement” and a good photographer. It was the most dedicated and disciplined 13 weeks of my life, but it was all well worth it when I was able to finally succeed in building the type of body I have always dreamed of! Would you like to do the same? With the right tools, information, motivation, and dedication, you absolutely can!
Now, let me tell you right from the start that making this kind of dramatic transformation (especially in a 3-4 month time frame) is not easy at all! It takes a tremendous amount of hard work, dedication and commitment on your part. I can’t emphasize that enough so if you are not willing to put in the type of commitment necessary then it is probably not a good idea to embark on a transformation journey at this time.
However, if you are fed up with mediocre or no results and ready to get into the best shape of your life then read on, soak in the information, get motivated, get to work, and in as little as 12 weeks you can be a completely different you!

1) Have a Reason Why

Before you embark on something as dramatic as a total physique transformation you have to have a very good reason “why” you are doing this. If not, there is simply NO WAY you will stick you your plans and reach your goal. Period! The reason can be to win a physique transformation contest, a bodybuilding contest, or to make your ex’s head spin when you see him or her at your reunion. It does not matter what that reason is, only that it is important to YOU. Make sure you take the time to ask yourself exactly why you are doing this, and be sure to remind yourself of this reason(s) throughout your transformation journey.

2) Motivation

Motivation and your reason why work together synergistically. Its great to have a reason why, but its important that you generate the type of motivation necessary to make sure you follow through by doing what you are suppose to do. Motivation is the reason that we get out of bed in the morning and start our days. It is what drives us to get to the gym and work harder than the day before. Motivation is the reason that great ideas are turned into great accomplishments. Motivation is what drives us to get things done!

3) Have a Deadline

In order to make a significant physique transformation you MUST have a clear starting date and end date. Trust me on this one! You don’t necessarily have to compete in a contest, but without a clear deadline it is way to easy to get off track. Without a deadline it becomes much easier to have the piece of pizza or cheesecake at dinner. Why not? You can finish your transformation goal “a little later” than planned. You see where this is going? A firm deadline creates focus and purpose. Focus and purpose produces results!

4) Keep a Training Journal

A training journal is a very valuable tool during any health and fitness program. It allows you to accurately track your progress, but more importantly holds you personally accountable for everything you do or don’t do. If you want to make a truly outstanding physique transformation then keeping a training journal is ABSOLUTELY ESSENITAL! If you can’t discipline yourself enough to keep track of your workouts and nutrition then you can forget about making the kind of transformation that has friends and family shocked and amazed at how incredible you look. Review (or have your fitness coach or personal trainer review) your training journal on at least a weekly basis as well. This will literally force you to do what you are suppose to do because who wants to let their fitness coach read that they are not staying on track? Once you get the hang of keeping a journal it actually becomes quite enjoyable. You don’t have to stick to strictly sets, reps, and calories. Write about how you felt that day or a particular challenge you overcame. A training journal kept during a physique transformation can serve as an excellent resource for future fitness endeavors, and can also be used to motivate others to make their own transformation.

5) Controlling Calories

To make a truly amazing physique transformation you need to be very lean so that the body you have sculpted with all your hard work is not camouflaged by body fat. There are 101 different diets that will allow you to lose body fat and reach your goals, but the bottom line is that in order to lose fat you absolutely must consume less calories than you burn on average every day, every week, and every month. Carefully and honestly assessing your calorie intake, expenditure, and progress will allow you to make sure you are staying in a slight calorie deficit so that your body burns body fat as fuel.

These five tips offer a great start for your own physique transformation. There is no way I can include everything in this one article, but you can get all 27 of my best tips in my new E-Book “27 Must-Have Tips For A Complete Physique Transformation.” You can get your FREE copy by visiting http://www.completephysiquetransformation.com

© Russ Yeager’s Health and Fitness 2006 All rights reserved.
Use of this article is permitted for your newsletter, website, or other publication as long as the content is not altered including all active links.

Russ Yeager has been called a “Physique Transformation Expert.” His passion is helping others make dramatic improvements to their physiques, health, and level of life happiness. Russ is a Certified Fitness Trainer (CFT), writer, amateur bodybuilder, nutrition and fitness coach, and owner of Russ Yeager’s Health and Fitness. For more information visit http://www.russyeager.com

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Recently, a Japanese study showed dramatic results of organ fat loss and increased muscle strength, in test rats fed rare phytochemicals from baby green apple skins.

Without additional vitamins or supplements, these rats lost 27% of their internal organ fat — “belly fat” in you and me– and increased in muscle strength by 16%, in just three weeks. Should these findings translate to humans, we could be looking at a true health breakthrough of the new century.

Belly fat in mice and men is a signature of aging. The body deposits additional fat around the organs and raises blood levels of cholesterol in response to uncontrolled oxidative stress (aging) in the organism, because body fat and blood fat are the natural protectors of every cell in our bodies.

Exercise, which elevates human growth hormone, was the only proven way to reduce organ fat before the discovery of the remarkable water-soluble polyphenols given to these test animals.

What could this mean for you? It means that a concentrated natural apple extract, with no side effects, may reverse some of the aging markers in the human body. It is also worth noting that every drug which is given to humans has first shown its effectiveness and safety in mice and rats.

Ancient Supermen

In ancient mythology, the apple was considered to be the Goddess’s sacred heart of immortality. The Celts called the western paradise Avalon, which means “Apple-land.” The Irish kings received the Goddess’s magic apples of immortality. King Arthur was taken to Avalon (Apple-land) by the triple Goddess, in the form of the three fairy queens.

The Scandinavians thought apples essential to resurrection. The Greeks said Mother Hera kept the magic apple garden in the West, where the tree of life was guarded by her sacred serpent, represented by icons showing the great Goddess offering life to her worshippers in the form of an apple. The Norse Goddess Idun kept all the gods alive with her magic apples.

And now science is proving the mythic legends. In recent human tests, polyphenols from apples dramatically raise the biological activity of all three of the body’s anti-aging, disease-fighting enzymes- superoxide dismutase (SOD), glutathione peroxidase, and catalase. No wonder the apple eaters were considered to be “consorts of the Goddess.” Such a man would be stronger, look better, and live in radiant health much longer than his non-apple-eating peers.

Modern Medical Marvels

Phytochemicals in baby apple skins may be the closest thing to “magic” to come out of the labs since penicillin. The list of health conditions that these botanical compounds improve or prevent is truly impressive. Apple phytochemicals are showing promising test results in 3 of the 5 leading disease killers of Americans, including seven types of cancer, heart disease, and diabetes.

Apple polyphenols are 6 times more powerful than vitamin C against human cancer cells in lab tests. They may prevent asthma attacks, inhibit dental carries, lower cholesterol, and stabilize insulin response. Recently, scientists from Cornell University proposed that extracts from apples “could reduce the risk of neurodegenerative disease such as AD (Alzheimer’s Disease).”

But unfortunately, an apple a day won’t keep the doctor away. Polyphenols in ordinary grocery store apples are lost through ripening, storage and processing. Immature green apples, which are too bitter to eat, contain up to 10 times more polyphenols than mature fruit. And in nearly every study, the test animals are not eating whole apples. They are given dehydrated, highly concentrated powder extracted from the apple skins, the richest source of these phytochemicals.

The blessing of these natural botanicals are our inheritance as children of the legendary Goddess, Gaia. Her crown jewels are the fruit of the trees, and the blossoms of the rain forest. And her most precious emerald gems– baby apples– may one day reverse aging, cure disease, and help her children realize their ultimate perfect health and longevity.

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Katrina Kern is an author, women’s health counselor and former practicing nurse. More information on these exciting health discoveries, and her new e-book, “How to Absolutely, Positively Know When Your Body is Burning Fat,” are available now at http://www.applepoly.com/bellyfat/. You can find a link there for current medical studies and breaking news on apple phytochemicals.

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