Squat, squat, squat !!

Ladies and gentlemen, it is time to squat! It has been proven that the more muscle you have, the more calories you burn at rest.

Imagine that, you are sitting watching tv, and are still burning fat! Result !

Therefore, your aim should be getting as much lean muscle as possible.

It makes sense to me to try to target the areas of your body that have a lot of muscle waiting to be trained, that is bum, hips, and thighs.

The exercise that will target this is the squat. The beauty is you can do squats anytime, anywhere. You only need your own body.

Here is how to do a proper squat:

• Warm up (Jog on the spot for a minute) 
• Stand with your feet shoulder width apart
• Keep your back neutral and don't allow your knees to travel over your toes.
• Stick your bum back as if you are about to sit down and lower down slowly until you reach a 90 degree angle
• Slowly return to normal. Breathe in as you go down, breath out as you return to start.

Some tips also are to dig your heels into the ground on the way up and down, and also keep your bum and abs tight all the time.
It is quite difficult to get a perfect technique so be aware of your body and where your knees are. A common mistake is for the knees to travel over the toes, or for the chest to drop when you get tired.
Pick a spot on the wall in front and focus on this all the time, this helps keep your posture right.

Try to do 15-20 of these three times a week to begin with and build it up to as many as you can do every second day.
If you feel strong, you can squat with dumbbells or a kettlebell in your hands for extra resistance.