Box-Squat: The Best Weight-Training Exercise Ever?

I think it might be since:

1. Learning is pretty easy;
2. Almost anyone can do it. If you do ten correctly with bodyweight only, you can get a great beginner's workout;
3. Very adaptable based on training level. Start with body weight. When that gets easy, add some weight.
4. Great for legs and butt. When I see women in the gym doing tons of bicep curls and shoulder raises, I think “wouldn’t you rather shape your butt and legs rather than work on your biceps?” Start squatting to build butt and legs!
6. Great exercise for oblique (outside) abdominal muscles;
7. Incredible load on femur (thigh) bones and hip bones. These are VERY important bone-density areas;
8. Squatting is the most “functional” exercise out there. Everyone has to get up from a chair;
9. If you participate in any sport (except that Olympic one where they push that thing around on the ice and smoke during timeouts), these muscles are key. Tennis, golf, baseball/softball, running, and skiing all rely on glutes, thighs and low back for strength and power;
10. Squats burn more calories than any resistance-training exercise.


Good Form is Key so:

• Warm up about ten minutes before you use any weight. I like jumping jacks, ball squats, and body weight squats as good warm-ups.
• “Brace” your abs before you start the squat. That means tighten the middle of your body. This is a way your body protects the spine;
• Try to keep your weight in your heels mostly. Your feet should be flat on the ground but push through your heels when rising off the bench;
• Start very conservatively. If you move slowly and carefully, it does not take much weight to get a great workout;
• Have someone “spot” you for safety if you are using any weight;
• Try to keep your low back flat-do not twist or curve it. If you have regular low back pain, you might want to get some professional instruction before beginning with any weight;
• While the squat is the primary rehabilitation exercise after serious knee problems, if you are having knee issues you might want to get some direct instruction from a qualified professional before using any weight.
• Look straight ahead or slightly up. Do not look down as that can throw posture off and put stress in weird areas.I actually like higher set, lower rep programs. Instead of three sets of 10, try 10 sets of 3. In higher rep sets, the body fatigues and this makes the exercise less effective and form may suffer as a result.

Train Smart and HAVE FUN!

Check out a great plan for lifetime fitness at http://www.jeffblairfitness.com/.

Fun with Power

Ever think power is only for Olympic or professional athletes? Not so... Power is simply the ability to move a muscle fast. It is very important to prevent falls and maintain balance. Loss of power is one reason older people fall.

If you want a quick power workout, power walk up a small incline hill at a fast pace. You should warm up first, of course.

One good thing about power training is you do not need many reps. During power training, your body tires quickly so low reps are better.

Here is some of my power training video.

Watch for about 23 seconds for a good laugh.... :)

Finding Your Fitness Flavor

A food researcher named Howard forever changed how we buy foods.

Howard theorized food companies should offer multiple flavors to appeal to a broader consumer base. Most food companies laughed at him

Finally, Howard convinced Vlasic Pickles to add a “Zesty” Pickle product. Vlasic did and sales increased dramatically.

Next, Howard took his theory to a pasta sauce company. The company soon offered “Chunky Pasta Sauce”. Sales exploded. Soon more pasta varieties were offered. The result? $500 million in increased sales!

Now, when we go to the store we see twenty gum flavors, and five diet coke flavors, etc. Howard’s research greatly enlarged consumer choice options for everyone.

What the heck does this have to do with staying fit? Well…..

Many of us choose a fitness program based on something we see in a magazine, or a product we see on tv, or a program that worked for our brother. So we try the program….

What usually happens? We do not like it and quit after a short period.

Why? My theory is it was probably the wrong flavor for you.

Before starting a program, ask yourself what activity do you like? You may even reflect and consider what physical activity you enjoyed in childhood.

Then pursue an exercise routine centered around things you like to do. Studies show people are more likely to continue exercising if they enjoy the activity. So before you hire that personal trainer or buy that DVD, ask yourself what do you like to do?

Later, your tastes may evolve and change. That is great. But you should always have the loudest voice in the discussion.

My book, Never Get Old, has helped many find their fitness flavor. Check it out over at jeffblairfitness.com

Is Interval Training for You?

It is 5 pm. You have one half-hour to work out.

Do you ever think: It is not even worth it to work out? I need at least an hour or longer?

If you never seem to have enough work out time (everyone raises their hand), welcome to the wonderful world of intervals!

An interval alternates faster-paced cardio with moderate paced cardio. If you are bike riding, pedal 10% faster for one block. Then drop back to your normal pace for three blocks. Alternate faster pace with normal pace for 10 minutes and you will have dramatically increased the fat-burned during the workout. Think about a sprinter’s body. Sprinters never run long distances yet stay extremely lean due to interval training.

If beginning, wait a month before starting light intervals. Since the heart rate elevates during intervals, also check with your doctor before starting intervals.

Interval intensity will increase as fitness levels increase. Always use common sense and warm up at least ten minutes before starting and cool down at least five minutes after the intervals.

For more ways to feel and look your best after 30, check out my book "Never Get Old" at www.jeffblairfitness.com!