Health & Life Magazine March 2017

FITNESS &
EXERCISE
EVERY DAY IS
LEG DAY!
BY SAMI WEHBE
“I don’t always work out my legs.” starts off one of the many memes
on the internet that mock the average gym-goer’s reluctance and
fear of leg day. Another one says “Every day is upper-body day.”
The meme shows a muscular young man with a very developed and
strong upper body and what seems to be a neglected lower body,
apparently from all the leg workouts he has skipped.
Ah, leg day. The most dreaded
workout of the week. Your
legs ache just at the thought
of it. Squats, leg presses,
leg extensions, calf raises...
Basically everything that you
want to avoid. I used to feel
the same. From my own experience, it seems
that men tend to focus more on working
out their upper body at the gym and neglect
the lower part of their body by skipping leg
workouts. However, this year, I decided NOT
to do that and try a training program where
you squat. Every. Single. Day. Alongside upper
body exercises, of course.
“But how can I squat every day, if I have
barely been able to do it once a week?” you
ask. Let me share that with you! I did it for
30 days straight and the results are amazing.
My legs are stronger than ever and I have
been able to squat weights I never thought
would be possible for me. When I first
started, I could barely squat 10 kilograms, but
after doing this for 30 days, I have learned
to squat with 90 kilograms. I have also seen
tremendous growth in my leg muscles, and
an overall improvement in my cardio and
physique. The trick is to start small, and keep
going. Decide to commit to practicing squats
every day for a month. Begin with just 5 to 10
squats, whatever feels comfortable, then every
day add one or two repetitions. Soon, you’ll be
squatting like a professional!
According to New York Times Best Selling
Author, Dr. Joseph Mercola, squatting carries
a variety of benefits. While the primary focus
is on leg muscles, such as the quadriceps,
hamstrings and calves, squats promote
muscle development across the entire body.
According to Dr. Mercola, “When done
properly, squats are so intense that they
trigger the release of testosterone and human
growth hormone in your body, which are
vital for muscle growth and will also help to
improve muscle mass when you train other
areas of your body aside from your legs.” In
other words, squats can actually contribute to
the growth of your upper body, in addition to
the obvious effects they have on your lower
body.
Squats also help build muscle and improve
your mobility and balance. They are an
effective fat-burner, work out your core, and
boost your sports performance. They even
improve bowel movements. You will not only
look better, but the strength you develop by
squatting every day will carry forth into your
self-esteem, friendships, relationships, work
and every other aspect of your life. So before
you decide to skip leg day… think again!
24
HEALTH AND LIFE
HOW TO SQUAT
01
02
03
04
05
Stand with your feet shoulderwidth
apart and your toes
pointing slightly outward.
If you are squatting with weights,
place the weights’ bar behind
your neck. Keep it over your
trapezius (back of the neck)
muscles. If you are squatting
without weights, cross your
arms or extend them forward to
counter-balance yourself.
Bend your knees and lower your
hips as though sitting down. Keep
your knees and heels aligned.
Lower your hips until they are
at a 90-degree angle with your
knees.
Slowly push back up, keeping
your back straight. Don’t lock
your knees – keep them soft and
slightly bent.