Monday, June 24, 2019

Normal Testosterone Levels In Men By Age: A Simple (But Complete) Guide

What is testosterone?

Testosterone is seen as a "male hormone" which is given by the testicles in men. Despite the fact that women's ovaries produce some testosterone, hormones are made in men's very determination and it is in charge of a significant number of helpful sex characteristics found in men, for example, a deeper Sound and hair chest, despite connecting with a sound drive, building bulk, and maintaining the level of vitality.

Normal Testosterone Levels In Men By Age


Issues related to high testosterone levels are rare and unusual in middle-aged and elderly men who are not getting testosterone or other steroid medicines. At this point when the level of testosterone is eliminated equally, it usually gets very low because unlike the excessive raised.

What are the signs and indications of low testosterone levels in men? 


Testosterone levels are considered to be on the lower side of the most widely recognized "beyond parity" level; It is in the light of the fact that one of the most notable testosterone levels of a man is at the age of 20, and after this it gradually decreases with age. It has been proposed that 1% fall in testosterone levels every year is not uncommon for people with abnormal age (30 to 50 years of age) and more experienced people. Although this deficiency may not be recognizable in some men, others may have to face significant changes that start in their middle age group or in general 60 years or more. This decline in testosterone levels is now hypogonadism, "men's menopause" or endopause.


Low testosterone levels may result in a decrease in -


  • Physical energy
  • Power
  • Stamina
  • Slow mental aggression

In men, additional symptoms of low-Testosterone include:
  • Pain and pain more than usual in bones and joints
  • Reduction in libido and erection
  • Osteoporosis
  • Low sex drive 
  • Depression and anxiety
  • Always feel stress


Normal testosterone levels in men by age:


When all is said in done, the normal testosterone range in guys is around 270-1070 ng/dL with a normal dimension of 679 ng/dL. An ordinary male testosterone level tops at about age 20, and afterward it gradually decreases. Testosterone levels above or underneath the typical range are considered by numerous individuals to be out of equalization. In addition, a few scientists recommend that the most beneficial men have testosterone levels between 400-600 ng/dL.

Read more-

How to help someone having an anxiety attack



What are the disadvantages of having more than normal testosterone levels?


Examples of menstrual or obstruction of men over normal testosterone levels include:


  • Men will have more alchoholic drinks 



  • Men are bound to smoke.



  • Men are forced to harm.



  • As indicated by some scientists, the higher the level of testosterone, almost certain men are at risk of changing  behavior (likelihood of sexual assault, loss of chance, and even crime).


Conclusion-

Check always your testosterone level in six months, check your symptoms of low testosterone levels in men's, its takes only one blood sample to check your tests levels,do not hesitate take a appointment with doctor when next time you feel stresses and low sex drive with your partner.

For mor information visit our blog homepage vikas fitness guide

Quick Guide How To Make Personal Trainer Resume

To create a Personal trainer resume you should know what you are going to write in the resume. Which topics do you cover, whether the interviewer like your resume format and he can easily absorb your highlighted  fitness topics,

The easy and simple format resume work best getting job in Dubai as a personal trainer, so keep in mind next time when you make your resume make it simple because no one likes complicated resumes which takes time understand.

Moreover always make your resume on your own because the biggest mistake made by many people they do not make there resume on there own and when the interviewer ask them any question related to fitness ,they are not able to answer properly.

How To Make Personal Trainer Resume,personal trainer resume


Here are the steps to make personal trainer resume-personal trainer profile examples:


  • First type your name and address and country and state and passport number and mobile number, and don't forget to mention your email id in your resume.

  • Personal trainer resume objective-Type your career objective on your own language about fitness,make sure type only things that you know about do not type unwanted things in your career objectives.

  • write your education summary about your all degrees and diplomas do not write about fitness certification in this summary.

  • Professional fitness certifications-write about all your fitness certification such as american council on exercise and Acsm certified personal trainer and Issa sports certification or any other certification which you have taken. 

  • Write about in brief about your computer knowledge ,that your about basic computer skills ms words,Microsoft Word ,Microsoft Excel,Microsoft PowerPoint.Outlook.

  • Write about your work experience in brief ,which clubs you worked as a personal trainer or fitness trainer and nutrition specialist. from June 2019 to june 2020 example.

  • Write about your additional knowledge you know about fitness,For this subject you will get all the knowledge below how to write about additional knowledge in resume.

  • Now the last topics your favorite write about your daily interest make sure to include one interest which is  related to fitness.


Short video on fitness trainer resume format-







Fitness Trainer Resume (Sample Format)


VIKAS YADAV


Address: 130 Nandpuri Colony Civil Lines, Hawa Sadak ,Jaipur
Rajasthan 302019 (India)
Passport No-H112965(validity-(21/10/2008)-(20/10/2018)
Contact Number: +91 9610148233 Email Id: Vikasyadav84@hotmail.com


CAREER OBJECTIVE


Seeking a full time job as a personal trainer and food and nutrition in health and fitness that provides excellent professional environment and paves the way for early assumption of responsibilities & would like to grow with the organization, contribute to it, and finally rise to its decision-making and strategy formulating levels.


EDUCATION SUMMARY


Diploma in sports science 2014 (Isst, Pune) Chicago USA(International sports professional association)


Bachelor of commerce (2006) Lal Bahadur Shastri Pg College(University of Rajasthan)


PROFESSIONAL CERTIFICATES 


Official ACSM (American college of sports medicine) certificate in nutrition and weight management

Certificate in nutrition and weight management (Exercise Science Academy (American college of sports medicine Approved)


Official workshop certificate from Bombay city ambulance on CPR (Cardio pulmonary resuscitation)


Certified personal Trainer GFFI fitness academy (growth for fitness instructor)


Official ACSM (American college of sports medicine) certificate in Exercise and Sports Nutrition


Certificate in Exercise and Sports Nutrition (Exercise Science Academy, (American college of sports medicine Approved)


COMPUTER SKILLS

Microsoft Word
Microsoft Excel
Microsoft PowerPoint
Microsoft Outlook


WORK EXPERIENCE

Worked in Gold S Gym and celebrity fitness as a Nutritionist and weight management specialist and personal trainer July17 2013


ADDITIONAL KNOWLEDGE

As a certified personal trainer and diet counselor I have knowledge of Exercise science like human anatomy, nutrition and weight management, know about body type (Ectomorph, mesomorph,Endomorph) and how to help people with weight loss and weight gain and to make exercise schedule according to the body type ,furthermore I have knowledge of how to monitor heart rate (MHR,THR) and body composition.


INTEREST

Health and Fitness
Strength and fitness
Watching Health Related Shows

Thank you for reading the post don't forget to share our post on Facebook,Twitter and Pinterest ,For more information about health and fitness visit our homepage-vikas fitness guide

How to get broader shoulders: A Simple (But Full) Guide

How to get broader shoulders?

All men want wide, well-defined shoulders. They represent a certain degree of strength and dominance. Women have broad shoulders for being a desirable physical trait for men and knowing that, we spend all the time (or at least we should do) in gym training. Women also seem to appreciate the toned, sleek looking shoulders because they expose themselves while wearing tank top etc.

How to get broader shoulders


Although more important than vanity, there is the functionality of the shoulder area. Ever got hurt on the shoulder? If so, you experience the most pain during your activities. Basically, your arm moves in any direction, shoulders are included in it anytime. Regardless of the balance in the form of a stable curl or elbow extension, your shoulders are still admitted as a movement stabilizer.


When you have a shoulder injury, it can certainly make life difficult. And unfortunately, due to their physical appearance, they are susceptible to injuries. Unlike other joints, the joint of the shoulder does not depend on the skeletal system for stability. Rather, the joint stability of the shoulder comes from surrounding muscles and ligaments. Knowing this, it is important to establish a good shoulder strengthening program to reduce the risk.

Read More-

The Ultimate Guide to Dumbbell Back Exercises At Home

How To Get Bigger Chest At Home In 5 Easy Steps

The Ultimate Guide How To Get Bigger Arms At Home



Strong surrounding muscles free of imbalance will greatly reduce the chances of maintaining injury. Shoulder deltoids (3 muscles) and rotator cuff (4 muscles) are included. To design an effective weight training program, you first need to understand how the shoulder muscles work.

Shoulder training ?


Deltoids

The deltoids are composed of 3 “heads”, all of which serve their own individual functions. The 3 parts of the deltoid are the anterior, lateral and posterior but to keep it simple, we’ll just refer to them as the front, middle and rear.

Exercises for ShouldersAnterior/Front

The front head of the deltoid is involved anytime you elevate or push your arm forward. Since the front of the shoulder is trained anytime you do a chest press movement, it usually gets trained enough during your chest workouts and further isolation isn’t necessary.

Although, an exception to this would possibly be during a rehabilitation stage following some sort of injury. In which case, performing front dumbbell raises may be a possible solution. The overhead plate press and the overhead barbell press to the front are also exercises that can be used to strengthen the front of the shoulder.

Lateral/Middle

The middle (lateral) head is the strongest of the deltoid and is responsible for drawing the arm out to the side. With some assistance from the anterior deltoid and the triceps, the lateral delts play a major role in elevating the arm overhead – as in an overhead dumbbell press. Another great movement for the lateral deltoid is the lateral raise exercise. Lateral raises are an awesome way to isolate the muscle.

Rear delt exercisesPosterior/Rear

While the anterior deltoid gets trained anytime you perform a chest press exercise, the rear deltoid gets trained anytime you perform a row-type movement for the upper back and because of that, their isn’t much of a need to perform separate isolation exercises.

The function of the posterior deltoid is to extend the arm back and assist in drawing the arm down, as in a lat pulldown or chin up. If you need to isolate the posterior deltoid, you can do so by performing bent over lateral raises using a set of dumbbells.

Rotator Cuff

The rotator cuff – which is composed of four muscles – provides stability within the shoulder joint. Each individual muscle within the rotator cuff also serves specific functions.

Subscapularis

Along with providing stability to the shoulder joint, the subscapularis is recruited when the arm is rotated internally or when drawn to the sides. The exercises that best replicate these movements are internal rotations and modified cable pull-downs.

Infraspinatus

The infraspinatus is very susceptible to injury. Only the supraspinatus gets injured more often. The main functions of the infraspinatus are to provide stability to the shoulder (along with the other muscles of the rotator cuff) and to assist the teres minor with external arm rotation.

Of course – as said over and over again – the exercises you select should closely mimic a muscles function so in this case, the external rotation exercise is a great way to strengthen the infraspinatus. The infraspinatus also plays a role when performing pull down and chin up exercises.

Teres Minor

The teres minor helps to stabilize the shoulder – especially when the arm is elevated. Like the infraspinatus, the teres minor is also strengthened via external rotation and pulldown/chin up exercises.

Supraspinatus

The supraspinatus provides shoulder joint stability and assists the lateral deltoid (middle shoulder) in elevating the arm out to the side. Lateral raises are a great exercise to strengthen the supraspinatus and as mentioned above, the lateral deltoid.

The supraspinatus is very susceptible to injury – even more so than the infraspinatus. The available space between the top of the humerus (upper arm bone) and the roof of the shoulder is very limited. Since the supraspinatus runs through this small space, elevating the arm beyond the height of the shoulder while the palm is positioned downwards can potentially cause an impingement. This impingement is commonly seen in athletes that perform repetitive overhead movements such as swimmers and tennis players.

Once impinged, the muscles and tendons will eventually swell, which decreases the space between the humerus and the “roof” of the shoulder. So pay close attention to your form and for more details on how to train the shoulder region, just review the exercises to your right.

For more information visit our blog homepage vikas fitness guide

The Ultimate Guide to Dumbbell Back Exercises At Home

Dumbbell back exercises at home, There are many ways to do back exercises at home,back is a major muscle cover two muscles latissimus dorsi  and trapezius muscle and serratus anterior muscles.

Dumbbell Back Exercises At Home


To build back at home, you need dedication to build your back, I train my back muscles twice a week with rope exercises and Chin Up Exercises and Homemade Cable Rowing and Dumbbell Rowing and Single Arm Dumbbell Rowing. All the exercises are helping me to increase my back muscles.


Back exercises at home with dumbbells

Here are some compound back exercise to make your back strong.

  • Single arms dumbbell row 
  • Dumbbell rowing 
  • T bar rowing wit dumbbell
  • Both arm dumbbell row 
  • Chin ups exercise with dumbbell 
  • Dumbbell pullover for back
  • Rope exercise for back
Read More-

How To Get Bigger Chest At Home In 5 Easy Steps

Benefits Of Squats Exercise-It's Not as Difficult as You Think


On the other hand you need to invest some money to make  your own home gym, first of all  buy some dumbbell and ropes and make you own homemade chin ups stand, and cable row and T bar at home.

Above all the exercises are make your back muscle flexible and help you train your back muscle and cover all the muscles of back.

Here are some more back muscle exercise:


10 Best Back Moves for Building Muscle with machines 


  • Kettlebell Swings. 



  • Barbell Deadlift. 



  • Barbell Bent-Over Row. 



  • Pull-Up. 



  • Dumbbell Single Arm Row. 



  • Chest-Supported Dumbbell Row.



  • Inverted Row



  • Lat Pull-Downs.


Tips for training back muscle- 


Train your back muscles at least twice a week and eat 6-7 meals a day, and do not only train the back muscles, always training back in the combination of back and biceps or squat back and biceps exercise.

Train with heavy weight, light weight does not help increase your muscles of the back, they are just like wasting time in the gym.

Try some hypertrophy movements for back exercise 6 to 7 repetition of each back exercise with rest 90 seconds between to increase testosterone levels and huge back muscles gains.

Take one week off when your back muscle stop growing,sometimes its better to take break from bodybuilding workout routine to recover from injuries and rest for muscles.

Eat protein with every meals at least 30 percent of daily calorie energy expenditure according to your muscle building goals.

Try different training for back muscles to grow fast such as functional tanning and TRX Workout.

Thank you for reading the post i hope it will give you some important information about back exercise and help you to train your back,also for more information visit our link vikas fitness guide

How To Get Bigger Chest At Home In 5 Easy Steps

How To Get Bigger Chest at home- Chest is a major muscle involve different regions of the pectoralis major. You have the upper chest – which is known as the “clavicular” site – and you have the middle and lower fibers – which are known as the “sternal site”.

The upper portion of the chest is best targeted when performing the exercises at an incline of at least 30 degrees. If you’ve ever tried any incline pressing movements, I’m sure you’ve noticed that you can’t lift as much at an incline as you can when performing chest press movements on a flat or decline bench.

How To Get Bigger Chest at home


The reason for that is because the upper chest (aka. clavicular site) is a lot smaller and weaker than the sternal site (middle and lower fibers). While the upper aspect of the chest is best targeted via incline pressing movements, the middle and lower aspect of the chest is best targeted via flat and decline pressing movements.

The lower part of your chest can also be targeted with dips. So, just to give you a guideline, some good exercises for the upper chest are incline presses and incline flies. For the middle aspect of the chest, go with the barbell bench press – or any flat pressing or fly movement for that matter. And for the lower aspect of your chest, you can do decline presses and dips. Of course, there’s an entire chest exercise database to the right of this article so you have plenty of options.


Pectoralis Minor & Serratus Anterior


Both of these muscles share the similar function of protracting the shoulder blades (scapula) forward. What does “protracting” the shoulders forward mean? Well, it’s not that complicated. Extend your arms straight out in front of you. Now, try to push them forward while keeping them straight. In order to do so, your shoulders will have to be drawn forward. When that happens, your scapula (bones in your upper back) will be drawn apart (protracted).

The pectoralis minor & serratus anterior commonly work together as a unit because in addition to protracting the shoulder blades forward, they assist each other in many other movements as well. For example, the pectoralis minor assists the serratus anterior to draw the shoulder blades downwards when performing chin ups.

Not that this is over-exciting but a lot of people tend to have a weak serratus anterior. The weakness is easily identified though. Just extend your arm straight forward and if your shoulder blade “wings out”, your serratus anterior is weak.

Easily identified and easily corrected. If the “winging” occurs, you just need to perform a modified version of the push up exercise. Get yourself in the starting position for a push up (arms straight, torso aligned etc) and rather than lowering yourself down to the ground, you’re going to push upwards instead.

Remember that scapula protraction movement discussed above? You basically want to do that while in a push up position. Now, I know what you’re thinking. You’re thinking “who cares”, “I didn’t even know what my “serratus anterior” was until about 15 seconds ago”.

Well, it’s actually pretty important that you correct all your weaknesses because as the old saying goes – you’re only as strong as your weakest link. In this case, the saying holds true because a weak serratus anterior can hinder your bench press strength. A winging of your shoulder blade may also be an indicator of a shortened pectoralis minor. In which case, you’d have to work on your chest flexibility a little more.

Chest Training


When training the chest – or almost any body part for that matter – it’s always best to begin your workout with compound movements. Compound movements are multi-joint exercises that work multiple muscle groups. A good example of a “compound” exercise for the chest would be the barbell bench press.

There seems to be a lot of confusion when it comes to the ideal grip and hand placement when performing pressing movements. While this is all covered in detail in the barbell bench press exercise description, we might as well touch on it here as well.

The overall safest grip has been shown to be at a position where the wrists are directly lined up with the elbow when the arms reach a 90 degree angle. Also important to note is that the wrists are to be kept in a straight locked position at all times. Allowing the hands to be forced from a neutral position places unnecessary stress on the joint.

Here’s an animated shot of what I’m talking about. You’ll see that the arms are bent at a 90 degree angle, the bar is brought down to the mid-point of the chest and last but not least – the wrists and elbows are directly aligned.

Bench press technique
Bodybuilding set 


Although the above illustration depicts the overall safest way of performing the movement, using alternate methods have their positives and negatives. Below is a chart contrasting the differences between a wide grip and a narrow grip in comparison to the above method.


In addition to the grip variations, the angle of the arms also plays an important role on the muscle recruitment. Performing the bench press with the upper arm angled at 90 degrees to the body draws optimal recruitment from the pectorals. However, the potential downside to this method is the increased stress placed on the shoulder joint.

An effective method to decrease the stress on the shoulder joint would be to position your arm at a 45 degree angle to the body. This is easier on the shoulder but slightly decreases the amount of pectoral involvement. Both of the above styles are effective provided that they are used within the appropriate program stages.

The photo below illustrates the hand arm position for the bodybuilding method. Note that the elbows and shoulders are in alignment. The bar is typically lowered to the upper chest region when utilizing this style. Recall that this method is harder on the shoulder joints so many trainees have a difficult time bringing the bar all the way down to the chest.

bodybuilding bench press


For the “powerlifting” method – which is actually safe/suitable for almost everyone – the arms are brought down at an angle below shoulder level. Click here to be redirected to the bench press demonstration. Watch the video and you’ll notice the lifter in is bringing the bar to the lower part of his chest. Doing so alleviates the stress on the shoulders. This is perhaps the safest method of performing the exercise.

Muscle recruitment also varies depending on the stage of movement. If we broke the bench press movement down into three stages, we would find that different muscles are called into play throughout the motion.

Stage 1: This stage refers to the stage that has you pressing the bar off of the chest. When this occurs, there is a sudden burst of activity throughout all muscles involved in the pressing movement (pectorals, triceps and anterior deltoid).

bench press at home,bench press at home
Phase 1: Initial Push


Stage 2: This is the midpoint of the motion between push-off and lock-out. The activation of the pectorals remains high while the activity of the triceps and anterior deltoids is reduced.

bench press Phase 2: The Midpoint
Phase 2: The Midpoint



Stage 3: The final lock-out stage draws assistance primarily from the triceps to complete the arm extension.

Bench press lockout
Phase 3: The Lockout




Knowing that the pectorals are most active during the first 2 to 3 of the movement, we can use this information to develop a modified version to maximize chest recruitment. This modified version of the bench press would have you completing only the movements involved in stage 2. Avoiding lock-out at the finish removes the stage where the chest would typically get a rest.

Removing the rest will increase the difficulty of the movement & increasing the difficulty often allows for greater results. It should be noted that performing this modified version has its disadvantages and should be used as an occasional addition, rather then a permanent replacement to the regular full motion movement.

I’m sure you’ve already noticed how a lot of guys – you know the type – do nothing but bench press and bicep curls while completely neglecting to train their other body parts. After all, girls like pecs & pipes (chest and arms) so that’s where the guys place their focus.

When this happens, both postural and functional complications arise and corrective measures must be taken to avoid injury. Over-training – along with a lack of flexibility – causes the shoulders to rotate internally as the pectorals tighten up (shorten).

A simple way to check for this disorder is to evaluate your casual standing position. Your regular stance should have your arms hang to the sides with the palms in a neutral position. If the pectorals are tight, the palms will be turned in the direction of your front thigh.

To correct and avoid potential injuries associated with over-training, it is recommended that you train chest no more frequently then your other body parts. Also, stretching is essential for the recovery process and ensures that your muscles will return to resting length.

In addition, muscle balance is key considering that our body works together as one kinetic chain. Performing external rotation exercises following your chest program is a great way to prevent imbalances and strengthen some of the opposing muscles in the posterior rotator cuff.

Read more-




5 Easy Steps To Get Bigger Chest At Home


Push up exercise 

Back to the basics! The pushup exercise, although simplistic, is one of the fundamental movements for upper body development. Commonly performed in gym classes and training camps throughout the world, the pushup exercise has become somewhat of a staple exercise amongst the fitness community. Since push ups are classed as a compound movement and can be done anywhere, performing them in attempt to target the chest, triceps, anterior deltoids and the entire core region becomes a practical alternative for those who, for whatever reason, can’t make it to the gym. All factors considered, the convenience of not needing equipment in combination with the progressions available to accommodate a variety of skill levels, make the pushups exercise a must for almost every training program

Incline Dumbbell Press

The purpose of performing incline dumbbell presses is to target the upper region of the chest. Incline dumbbell presses are actually one of the best chest building exercises that you can do. Ideally, you want to set the bench to a 30 degree angle. If the bench is angled too high, an increased reliance will be placed upon the front portion of the shoulder with less recruitment from the upper chest – which is the area you’re trying to target.

Incline dumbbell presses are very similar to performing a barbell press except working with free weights gives you more freedom in regards to the range of motion. Since each arm is independently responsible for its own workload, more stabilizing muscles are recruited for assistance. This increased need for stabilization will develop functional strength, which can easily be carried over to athletics and daily activities.

Parallel bar dips


Overall, the dips exercise trains the front of the shoulder, the chest and the triceps. However, the muscle recruitment depends on the technique used to perform the repetitions. If the trainee leans forward while performing the dips exercise, maximal activation occurs at the chest. If you were to maintain an upright posture while performing the dips exercise, maximal recruitment is drawn from the triceps. It is important to note that if you’re performing parallel bar dips with an upright posture (the triceps version), then the range of motion should be limited to reduce the risk of sustaining a shoulder injury.

Plyometric push ups


This is a rather advanced exercise designed to develop explosive power. I use this particular movement to work on hand-speed for martial arts however, it’s a very beneficial for a variety of sports. For example, lineman in football who have to explosively drive past their opponent and rush the quarterback. Prior to performing this exercise, you should reach a minimum fitness requirement of being able to bench press your own body weight for 8-to-10 repetitions.

Dumbbell flies 


Dumbbell flies are a great movement to sculpt the chest. You can perform dumbbell flies from a variety of angles – each of which will target a different region of the chest. I recommend that you review our chest training article for more information on which angle targets which region of the chest and also, for some great tips regarding how to effectively incorporate dumbbell flies into super sets.

It’s unfortunate that dumbbell flies – being as effective as they are – commonly get performed incorrectly. People tend to make the mistake of allowing their shoulders to drift into an externally rotated position. When this happens, it changes the line of pull of the chest and also places unnecessary stress on the elbow joints. To keep it simple, just remember that when you’re performing dumbbell flies, your elbows should always be facing the ground.

I hope these exercises help you build your chest muscle fast,also for more information visit our blog vikas fitness guide

Benefits Of Squats Exercise-It's Not as Difficult as You Think

Benefits Of Squats Exercise

The squat is a very misunderstood exercise.  Sure, people love the arm and shoulder and chest exercises, the ones that build up those showy upper body muscles.  But there’s a reason serious fitness athletes and bodybuilders understand the benefits of squats exercise and make them the centerpiece of their fitness routine.  You can play around doing light biceps curls or shoulder presses, but only the people who are SERIOUS about fitness do squats.

Benefits Of Squats Exercise-It's Not as Difficult as You Think


The very thing that makes squats the King of all exercises is what drives many people away from it: no other exercise requires as much effort, not even full body pull ups.  This is because squatting involves using your entire body weight over more distance and this requires more effort.  Your legs are longer than your arms and when you squat with weights or other resistance, you are adding that to your body weight.  This is exactly what creates the benefits of squats.

Moreover squats help to increase your lungs capacity and stamina and help to increase your body testosterone levels and build muscles naturally in men and women.

Benefits of squats for overall fitness


You work out to build muscle, gain cardiovascular benefits, burn body fat and get stronger.  While the showy upper body muscles get a lot of attention, the fact is the muscles of your upper and lower legs and your behind account for most of your body’s musculature.  

When you add up the muscles of your arms, chest, shoulders and back, that’s only 40% of your musculature.  60% is found in the lower body!  So working out your lower body’s muscle mass is actually the QUICKEST way to get in shape.

The more muscle mass you’ve built up and worked out thoroughly, the more calories you’ll burn even at rest.  Of course the ideal workout is for both your upper and lower body, but many people stick with the easier upper body stuff and neglect the lower body because ‘that’s too much work’.  

But if they do that they are short-changing themselves.  A good, thorough lower body workout that includes plenty of squats will get you in better shape faster than a routine that focused only on your upper body.  You burn more calories, build more muscle mass and get more use out of the new strength.

Read More--




Benefits of squats on your cardiovascular systems 


One thing is sure squatting improves your cardiovascular fitness much faster than an upper body exercise would.  

The effort of lowering yourself and then raising back up requires you to breathe very deeply, as the muscular exertion automatically calls for you to use much more oxygen.  No other weight exercise will get you breathing as heavily and have as much cardiovascular benefit.

Secondly, we USE our legs way more than our arms.  How many times during an average day are you called on to exert your upper body musculature?  But you’ll use your LEGS and FEET every single day.  So those big bulging biceps might LOOK awesome, but strong LEG muscles are much more PRACTICAL for you to have.  

 If your legs get tired during the day, an effective exercise routine implementing a lot of squats are just what the doctor ordered.

Many people can be found giving testimony on the internet about how tired they used to be before working out and getting stronger and fitter.  Getting through the day used to be such a struggle, but after  they strengthened their lower body with squats and other exercises, they had more strength and energy and it showed in their daily routine.

Squats exercise help you dealing with stress and anxiety problems and increase your daily energy expenditure


Your body goes through an amount of stress everyday as you do your job and every day chores.  If your energy level is low, if you get tired easily, if simply climbing a single flight of stairs has you out of breath and wanting to sit down, you definitely could benefit from squats.

Regular exercise increases energy levels.  That sounds contradictory when you first hear it, that all that effort and sweating in the gym or at home doing exercises is going to give you MORE energy.  “I’m already tired all the time!” people think.  “What is huffing and puffing in a gym going to do but tire me out even more!?”

The best way to think about exercising is INCREASING YOUR STRESS RESISTANCE.  Picture a world class athlete like a soccer player.  Soccer is a sport that uses the legs to a vast degree.  To become a top soccer player in the top leagues, you have to have an incredible amount of leg strength and stamina as well as a high degree of cardiovascular fitness.  

Put a regular guy out there in a big-league soccer game, the guy would be huffing and puffing after 1 minute of trying to run around and keep up.  Yet those players out there can make it seem effortless.

That’s because they have spent years building up their RESISTANCE to the stress that would make an ordinary person collapse out there.

Now you’re not playing big league soccer, but there’s no doubt you can benefit from increasing your ability to resist the stress of your day and reach the end of every day still feeling great and full of energy by doing squats two times a week.

Well NOTHING builds leg strength, and therefore overall body energy like squats.  Developing leg strength and stamina will make walking around and standing during the day much easier.  Activity on your feet that used to tire you out will now be no problem at all, because you’ll have a much bigger ‘energy reservoir to draw from.

Think of your energy level every day like a battery.  Aging, stress, excess body fat and other factors as the years go by can cause your battery to shrink.  What used to be easy is now getting harder and harder.

Every workout you have where you are using squats to build leg strength and stamina makes that battery get BIGGER.  You can not only get your energy level back to where it was years ago, you can even surpass that old energy level.

And squats can help you get there.  Strong thigh muscles, calves and glutes exercise will enable you to race through your day where before you were barely shuffling through it.

So if you haven’t been making time to work out, or have been skipping squats, you should really reconsider.  Now that you know the benefits of squats, you know why they absolutely  need to be the foundation of any REAL exercise routine.

For more information visit our homepage vikas fitness guide