How To Build Muscle And Lose Fat At The Same Time

 Chris Barakat, ATC master of CISSN, is the founder of Gainz and Competitive Breeding Academy. He is also a competitive natural bodybuilder, researcher and educator, and really speaks.


In this episode, we discussed all aspects of muscle strengthening, including: 

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Is DOM a useful indicator of effective training

  • What can do a good muscle workout
  • How much training do you need
  • Is staging a useful muscle training tool?


The Cossack Squat


This simple exercise method can not only enhance the strength and coordination of one leg, but also solve the instability of the hips, which will inevitably be peristaltic after years of squat and deadlift training.

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We are not a perfectly balanced machine. One side of our body has more protruding organs in different locations than the other side. We have a dominant aspect, and it will always be stronger and more coordinated than the other.

 

 

Therefore, when we start to train heavy legs or bilateral exercises like squats and deadlifts, we start to develop prejudice to push harder, turn or bias our strengths.

 

As humans, this is part of the transaction, and unilateral remedial exercise or training will not bring us to the perfect balance.

Obsessing over this is meaningless, because we are inherently unbalanced.

 

We should always focus on going beyond the foundation of all sports and exercises. If you are interested in learning these basic principles, please check out this new course I offer.


When there is too much imbalance ?


But sometimes, the gap between the side and the line segment may become too large. When this happens, we need smart exercises to train all variables to help move the meter back to the baseline, which is a reasonable asymmetry.

 

Cossack squats require you to move in a position that is difficult at first, but the movement itself is simple and straightforward.

 

It can be done at any weight, or it can be loaded in various ways, no matter which weight you use.

Why did the Cossack squat down?


Any single-leg exercise can improve stability and body awareness. What makes the Cossack squat worthwhile is that your hind legs have light support.

 

This support allows you to focus on controlled movements throughout the range of motion while building more mobility and strength at the end of the range of motion.

When you fall, you are reaching the limits of your hip and ankle range of motion. Just look at the picture above. I try my best to squat on one side of my body.

 

All of us tend to emphasize linear motion, and we move up and down in linear motion. If you want big squats and deadlifts, there is nothing wrong. However, you need to make sure to move in different directions and ways of movement at least at certain times.

 

The Cossack squat is an exercise that you can add to the end of the exercise to make you exercise on different planes.

 

It is best to move between these different modes to prevent mode overload (injured soft tissue can only move in one mode or restrict free movement for too long).

 

 

If you move to these different positions, you can keep all the connective tissues in your body healthy, which will help.

 

The longer we train, the more we may need.

The older we are, the more we need to adopt all possible ways.

 

The longer we sit, the more we should exercise in all possible ways.

Use various exercise methods

  1. Place your feet one to two feet long and shoulder-width apart. You may need to adjust your feet wider. Fiddle with your posture and find out what is comfortable and strong.
  2. Place your foot on the side where you want to squat first. Push the big toe firmly into the ground and apply pressure to the ground on the outside of the foot just below the outer edge of the ankle.
  3. You can lift your toes out first, but keep your toes straight in the end, as this will challenge your mobility and stability.
  4. Use your other foot to help you on the other side and push you into a squat position.
  5. Lower yourself into a squat position and do not let your heel or any part of your foot touch the floor. Some changes can make the toes of the toes leg lift and rotate upwards, but keeping the toes down better challenges the mobility of the adductors.
  6. Step on your squatting foot, push your hips up, and then in the middle.

Weighted Cossack Squat


Generally, to increase the weight of this exercise, you can place a heavy object in front of yourself to keep your body upright and balance, or you can bring the heavy object close to your body.



If you want to change it, try lifting weights behind your head.

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Loads on your head can test your flexibility to stay upright.

You will train the strength and mobility of your upper back, and the trunk will work harder to maintain your posture and stabilize your body. Win, win, win again.


Watch Your Limit


The purpose of this exercise is not to bend and fold yourself into a position that you cannot reach. It is to find the edge of mobility and stability in this movement and challenge it slowly without losing posture and stiffness or compensating in some way.

 

If you keep practicing, you will reach this lowest position, but if you try to exert too early, your adductors, knees and ankles will not like you very much.

Ready For More Difficulty?


There are several different ways to load this exercise to make it more challenging. As I have described, putting heavy objects behind your head is one. Straightening your arms to keep the weight on your head is another matter.

 

However, you can also perform other operations to test mobility and stability, and these operations do not necessarily require any weight.


Choose the side you want to squat on, and place a small plate or similar flat object under that foot. Make a representative of the number of times you selected, and then switch sides.

 

Just raise your foot a few inches, and you can try to lower it while maintaining it.

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