Tuesday, 6 August 2013

Fit to squat!

It's been on my mind to share this small secret with you guys. Well, it's not that big a secret, but I feel many people take it for granted. The secret is squats or squatting.

Did you know that you could burn loads of calories just by squatting for 10 mins? It's true. Depending on your body weight, you could burn as high as 200 calories if you squat for 15mins. The heavier you are,the more calories you will burn. For instance, I (86kg) will burn up to 270calories if I squat for 15mins. Thats like burning off 2 cups of boiled white rice. Lol. I squat a lot especially if I feel I ate too much and need to add to my daily exercise. I usually squat before my night shower.
See, if you work in an office where you hardly have time to exercise, heres a secret, you can take 5 mins every 2 hours to squat in the ladies room, by the end of the day, you would have gotten your daily dose of exercise!

To squat, please note that 'form' is key, so you don't injure yourself.

  • Stand with your feet shoulder width apart, with your arms stretched out in front of  you.
  • Push your butt out behind you like you want to sit on a very low stool
  • Then sit, and make sure your knees don't cross your toes.(see the picture below) if it does it can cause a knee injury o, ejo ooooo. My hand is not there o.
  • Then stand and repeat. 
  • Do 10 reps and rest for 30 seconds , of your very fit, you can do 30 reps and rest for 10 seconds.

There are other variations of squatting, but this one is the basic type and will get you building muscles in no time. 
God bless.


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  2. Will try it..nt bad blog..Bella

  3. Thanks so much Chilez for ur wonderful posts. Just followin ur blog has helpd me get bak on d weight loss track. Pls is it ok to hold d squat pose 4 som secs or do u just squat nd up? Which is d correct nd effective one. Tnks .

    1. Hey dear, yes you can do any of those. You can hold the position after 10 -20 squats and count to 10. Or you can bounce 2x before getting up for each time you squat? You can even jump up every time you get up to add extra calorie burn. The more jumps, the more calories you burn. I did 120 last night. Try 60 today, you will feel our thighs burn by morning. Take care and thanks for the post.

  4. Nd anoda question pls. I sometimes 'snack' on green tea nd skimmd milk with no sugar, no bread or any oda confectionary. Is dis ok or am i increasin my caloric intake ?

    1. Green tea is very good for weight loss. Some people I know like to add milk to it. You are very much on the right track, but please don't starve yourself, make sure you eat at least 4 small meals a day so you can have strength for other things. If you starve yourself, your body will go into starvation mode and hoard fat...u won't loose weight that way. See my meal plans for some ideas of what you can eat and still keep loosing weight. You just need to watch your portions. Thanks and take care dear.

  5. Awww.. Tnks so much Chilez for all d info. U ar simply amazing.