Cardio Training

Elevate testosterone levels naturally to build more muscle mass and "lean out" your body, whether you're male and female. How?

Do strength exercises that work major muscle groups such as squats and deadlift to elevate testosterone levels. Heavier squats will elevate your testosterone levels more. But, you don't have to "max out" on this exercise.

The squat is a must-do exercise to help you burn more fat and shape your body. Learn to love the squat exercise if you hate it! The squat gets a bad rap because people injure themselves by doing the exercise incorrectly.


There is probably no other exercise that has a greater impact on your body's muscle, metabolism and energy expenditure. Why? Because the squat is a complete-body movement exercise. This means your legs (especially quads, hamstrings and glutes), abdominals, lower back, arms and shoulders are targeted.

I would recommend doing squats without machines or weight belts. This will help you to learn how to stabilize your body without artificial support. If you are not able to perform squats with barbell or dumbbell weights because of injury, then start with bodyweight squats.

There are many variations of the squat exercise. Some are: barbell squats, dumbbell squats, bodyweight squats, one-legged squats, Bulgarian split squats, side squats, prisoner squats (pictured above), sumo squats, sissy squats, hack squats and front squats. They are all good to work into your routine at some point. Keep in mind that one-legged exercises are more intense than two-legged exercises.

Here are my Top 3 Reasons to do Squats and Burn More Fat:

1. The squat works the major muscle groups. To recruit more muscle fibers during workouts and improve your fat loss success, focus more on multi-joint or compound exercises like the squat. Compound exercises will help you burn more fat because of the intensity of working large muscle groups in your body. You will also burn more calories after your workout.

2. You will tone your bulky and shapely fast twitch muscle fibers better with the squat exercise. I am talking mainly about your butt, hips and thighs. Need I say more?

3. Work your core with squats. Research shows that the abdominal muscles are engaged more when doing squats than they are doing many of the more popular ab exercises. Your lower back will also get quite a workout. If you do the exercise correctly, you won't injure your low back (as many fear).

The are many other reasons to do the squat exercise. Include some type of squat in every strength training workout.

Learn how to do the barbell squat exercise

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Mark Dilworth, BA, PES
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