Body Weight Squats

They go by a couple of different names: air squats, unweighted squats and body weight squats. I use the term 'body weight squats' since people tend to say 'huh?' less often when I tell them what workouts I do. Body weight squats are just what they sound like: squatting your own body weight. I prefer these squats over weighted ones because I have knee problems from my time in the Marine Corps. When I did weighted squats in the past, my knees suffered the consequences, despite the fact I practiced the proper form.

You can also do air squats practically anywhere, that's one of the reasons I love them so much. The main reason I love body weight squats so much is because they are such major and incredible body fat burners. Obviously, they strengthen your legs, but they also hit many other muscles in your body such as your abs. You will most likely feel the burn most, however, in your quadriceps, hamstrings, calves and gluteal muscles (your buttocks). When you finish with your set, your legs should have a satisfied and tired feeling. Try to consume protein right after doing the body weight squats.

Some of you may be wondering how to execute a proper body squat. It's easy and I will show you step by step:

1. Spread your feet more than shoulder-width apart, giving yourself a good stance for balance.

2. ***Optional*** Put your arms out in front of you with one hand on top of the other or side by side for additional balance

3. Squat down so that your thighs and lower legs create an upside-down 90 degree angle. !Caution! Do not go further than 90 degrees, for if you do, there is increased risk for injury. As you squat down, stick your buttocks way out so that you look like you are sitting in an invisible chair. Keep your back
straight, but not uncomfortably so.

Looks like I got caught on the way down or back up. You get though point, though, right?

4. Come back to your original starting position and repeat steps one through three for the desired amount of repetitions.

As for repetitions, I do 100 of them at a time. Beginners might want to start out at lower reps and do a few sets. However, I would try to get as close as you can to 100 reps; it will give you a good challenge as well as an exhausting set. For those of you who find 100 reps too easy, you can always do more :-) I do them quickly to add an aerobic element to my workouts.

I often do multiple sets in a day, so at the end of the day, I might have done 400 to 500 squats. My muscles recover quickly because I get the right nutrition through my Isagenix system which includes a lot of high quality undenatured whey protein.

Doing intense workouts like body weight squats will probably make you tired and hungry. Consume foods that are high in protein and fiber. The fiber will help you feel full and satisfied. Try to get 8-9 hours of sleep each night. Not getting enough rest or the proper nutrition is a good recipe to get sick, which really throws off your health and fitness groove.

Give me some feedback on how you like the body weight squats. They are one of my favorite exercises at the moment.