"She Squats Bro". Squat Benefits And How To Achieve The Best Results!

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If you were anything like me in the beginning of my weight lifting journey, you always looked up the truth about whether or not squats give you a bigger booty. Trust me, its hard trying to decipher whether the Instagram model you've been following has a bigger booty from lifting or if Dr. Miami gave her a little assistance. Squats do so much more than just giving you the booty you desire. If you are someone just getting started and you are carrying a little extra body fat, squats are able to help you reduce weight AND body fat all over and not just in one area. If you are someone who is already very lean with little body fat, you will be able to build a round shapely bottom once you build your glutes and thigh muscles. Squats are an amazing way to build muscle in not just your butt (glutes) but your thighs (quads and hamstrings), lower back and calves. It even helps you to achieve those abs you've always wanted. When I begin squatting on March 7, 2015, it took me about 4 weeks to begin seeing changes and it became an addiction after that. If you look at the collage above, the picture on the right is when I did NOTHING but cardio. I would stay on the elliptical for an hour at a time, then leave the gym as if I had accomplished something. The picture on the right was after a year and 3 months of squatting and other lower body workouts, which I worked really hard on. Many females (including myself.. at one point!) see the squat challenge on Instagram and thinks that's all it takes to get where you want to be. Unfortunately, that is false and the squat challenge could hinder you more than anything. While trying to do as many repetitions as you can, you could pay less attention to your form. Always remember QUALITY over QUANTITY. Take a break if your form isn't as great as it was in the beginning of your workout. There are as many as 20 different types of squats, however using weights will always help you to achieve more. Check out the list below to learn more about how to fulfill your perfect squat!

• FIRST and FOREMOST... rack the weight to the correct height! It should be at about shoulder height so you can properly walk forward to re-rack when you're finished squatting.

• Make sure you squat at least twice per week, you don't want to feel like you're starting over once you visit the weight room again.

• For best results as far as your booty goes ladies, make sure you're pausing at the bottom of your squat... try the 3 second count ! (Remember to pace yourself in the beginning, if 3 seconds is too much just work your way up!)

• Make sure you're training heavy to get those results that you desire, absolutely no slacking allowed!

• Keep your abs tight and ENGAGED.

• Stay consistent!