THIS TIME, A 30-DAY SQUAT CHALLENGE

Remember “ A 28-Day Challenge For A Great Body” article posted on August 7, 2017? Well, this is a follow-up; sort of.

Before getting into the details, some important points.

 

Sarcopenia

 

Sarcopenia is the term used to describe the loss of skeletal muscle mass. It starts happening at the rate of 0.5-1.0 % every year after age 50.

Why?

Because the body is such an efficient machine, it discards “expensive”, calorie consuming, muscle tissue, in order to keep you alive during the next famine.

So, “use it, or lose it.” If you don’t use it (activity/exercise) the body gets rid of it, so that your fat stores will not be diminished, and you have a chance of surviving when you can’t feed yourself.

You’re probably saying, “what famine, in this day and age?” Remember that our genetic programming was fixed, during the days of our “hunter-gatherer” ancestors and hasn’t changed much since then.

Given this ancient genetic programming that we are stuck with (at lest 70,000 years old), maybe now you can understand why I keep saying, “don’t eat grains”. Agriculture was “invented” a mere 12,000 years ago.

Getting back to sarcopenia, if you don’t maintain your muscle mass by being active and exercising you keep “wasting away”. Dr. Arthur de Vany, claims that when you lose 40 % of your muscle mass, YOU DIE.

Altough his Ph.D. is in economics, like mine, he is very knowledgeable in health issues. I suggest that you read his book: The New Evolutionary Diet.

 

What is the biggest muscle in your body?

 

No, it’s not your tongue (I don’t know how that fallacy came about); it’s your Gluteus Maximus.

 

 

That is a perfect example of one’s gluts; butt muscles.

Since it is the biggest muscle in our body, it makes sense to prioritize exercising it, and why we suggest the following 30 day squat challenge.

 

The 30-day squat challenge

 

 

How to squat properly:

1. Don’t curl or arch your back. Keep a flat back that is straight, to keep the weight in your legs and not in your spine. A curled back could lead to a slipped disk or a knee injury.
2. Always aim to squat as low as possible; the best is below knee height.
3. Don’t buckle your knees. It is very easy to overlook the position of your knees and put the pressure on the smaller muscles around your knees instead of your larger leg muscles. Push your knees outwards when squatting.
4. Keep your weight in your heels, not in your toes, because weight on your heels pressures the larger muscles of the leg.
5. Perform each exercise in a slow and controlled manner. Squeeze the muscles you are working; particularly your butt.

 

1^st day: 10 squats

2^nd day: 10 squats

3^rd day: 12 squats

4^th day: Rest

5^th day: 15 squats

6^th day: 15 squats

7^th day: 17 squats

8^th day: Rest

9^th day: 20 squats

10^th day: 20 squats

11^th day: 22 squats

12^th day: Rest

13^th day: 25 squats

14^th day: 25 squats

15^th day: 27 squats

16^th day: Rest

17^th Day: 30 squats

18^th day: 30 squats

19^th day: 32 squats

20^th day: Rest

21^st day: 35 squats

22^nd day: 40 squats

23^rd day: 40 squats

24^th day: Rest

25^th day: 45 squats

26^th day: 45 squats

27^th day: 50 squats

28^th day: 60 squats

29^th day: 70 squats

30^th day: 100 squats

 

Happy squatting my friends. See you next time