Fitness

PLEASE READ BEFORE YOU WASTE VALUABLE TIME IN THE GYM JUST DOING CRUNCHES OR TRICEPS PUSH DOWNS!!!!!

Burning Fat by Winston Gaffron

What I will be looking at today is common misconceptions.

What most people think and something I deal with daily is a belief that in order to reduce the amount of fat in a certain part of your body you should only exercise that part, whether it be your stomach, triceps or thighs. In order to loose weight in your stomach you must loose fat everywhere. Just doing crunches on the stability ball or leg raises is not going to take away that belly. Those exercises will only strengthen the muscles under the fat. Loosing fat is not rocket science, but it is the ability to exercise with the proper knowledge, proper preparation and lets not forget our old long lost friend discipline.

What I want to focus on today is a movement that will train a variety of muscles. The more muscles we train, the more calories we burn. Think of your body as a car whether it be a rusted old beater or a shiny new Ferrari. The fact is there are automobiles of all different shapes and sizes, some big and some small, but they all have moving parts and they all require fuel to get us somewhere. Our bodies are not all that different, except running out of fuel will not leave us stranded on the side of the road waiting for AAA to show up. Knowing that this is not an option, we are all equipped with reserve tanks. Some tanks are small and some are.... well lets just say they are large enough to keep you alive on a deserted island for a while. All that being said, if we burn more fuel than we shovel in, we go to our reserve tanks (stored fat being one). The more exercises we can do to involve multiple muscles, the more calories we can burn while actually performing the exercise. It will also help us in the long run by increasing our metabolism.

Today's Exercise is a complex one, but is one that will give us great results by training basically all the major muscles in you body...

Step 1:

Grab a couple of dumbbells. Depending on your strength levels most men will use 15-30 lbs and most women will use 5-15 lbs.

Step 2: 

Spread your feet to shoulder width apart no wider please.

Step 3:

I want you to squat down keeping these things in mind:

    
1. Sit back (like you are sitting on a bench or chair) and don't be scared to stick out that butt back there. This is very important.
2. Arch your back on the way down to protect your spine from injury (chest up, head looking up).
3. Pay attention to your knees, they should not go in front of your toes during the exercise.

Step 4:

After you have completed the perfect squat, I want you to stand up straight with a small bend in the knees.

Step 5:

I want you to now curl the dumbbells up to the chest (palms of your hands facing up)

1. Keep your elbows close to your side while you are curling

Step 6:

Twist your arms around so your palms are pointing forward or so you cannot see them.

Step 7:

With your knees still bent a little and without letting your belly button come forward push the weights up to the sky.

Step 8:

Lower the weights to your waist and go right back into the perfect form squat!

• For women: lets keep the reps between 15-20, with the weight being challenging but not too heavy.
• For guys: lets do a little heavier weight and hit about 12-18 reps.

                           

If it’s your first time doing something like this just do one set and gradually work your way up. For those of you who exercise regularly 3 sets should be good.

Muscles targeted by movement: Quads, hamstrings, glutes, lower back (spinal extensors), biceps, triceps, shoulder and core.

Thanks for reading. Adding this exercise to your routine can be a great warm-up or just an all around burner. Remember exercise should be fun, don't go so nuts that you never want to step in a gym again. Enjoy yourself, feel good, be strong, and keep shredding.

Winston B. Gaffron III

Bio:

• Bachelor of Science from the University of Kentucky while playing football for the Wildcats
• American Council of Exercise Certified
• 5 Years Working At the Malibu Gym as a private trainer

Focus

My focus as a trainer is to unlock the full potential that each person I work with possess. I am a strong believer in core and multi jointed dynamic exercises.

I believe that health and the body are tools that can help you to eliminate barriers no matter what they be. If you feel good, if you are confident and strong, your life will be better. Period.

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