Shreduary Post #9 - Working Big Muscles
Don't Lie! You do it! You skip leg day! You may pound out chest day or hit the kettlebells and those are all great exercises because they are compound movements. But if you are skipping the biggest muscles in your body you are not shredding fat as easily as you could be. WHY? Because the biggest muscles in your body use the most calories to operate and they bigger they get the MORE calories they use when they are just sitting around doing nothing. Its sort of like back in the day when your bank account earning interest actually meant something. But this is something that is not effected by anything but you. So what should you be working out? Yeah legs, but what specifically? Well the quads (the muscles on the front of your legs) are a good place to start but don't neglect your ham strings (the gigantic muscles on the back of your legs). Typically they get ignored the most EVEN if you are doing leg day. So yes Squat**** these but squats are a complex compound exercise that actually utilizes most of the muscles in your legs, butt and some in your back and even your abs a little bit. Yes, they are one of the best exercises you can be doing so do not stop and if you aren't doing them yet, stop waiting, get started. BUT they are not the best exercises to isolate your hamstrings. Do hamstring curls (this is a good time to use the machines at the gym), romainian deadlifts (another compound exercise, but engage the hammies). Changinge how you hold weights in a squat can also engage the hamstrings a bit more. What else? Well you glutes (or your butt) are another large exercise (and not I am not making fun of your large tush because that is mostly fat that will be gone soon). I am talking about the muscles under the fat. If you are fresh out of surgery that is one of the muscles that you are losing quickly and it will soon hurt to sit, so start building them now.
Other muscles that deserve some attention are your calves (usually much bigger than your biceps), your chest (there are 3 regions upper, mid, and lower...hit them all), you biceps, triceps, and even your forearms should get some love too). Working the biggest muscles as often as you can will give you the biggest fat loss down the road.
on 1/15/14 6:40 am
Hey does running, walking fast on treadmill, stationary bike count? I do kettlebelles to and try to squat as much as I can during the routine. Actually the instructor yelled at me because of my weenie squats and i have been trying to do better.
Anne
Unfortunately no, look at a marathoners legs versus a body builders legs. yeah with squats you have to go deep. If you want to see a great example of a girl doing squats. Go on YouTube and search Jen Selter. She has the most incredible squat form I have ever seen. Pay particular attention to the hip thrust at the top of the squat.