HOW SQUATS CAN CHANGE YOUR LIFE

Supercharge Your Energy, Health, Strength & Happiness with Squats in Just 10 Minutes a Day!

Suitable for Everyone

Foreword by Rob Van Dam

(ECW, TNA & WWE Wrestling Champion)

Copyright © 2021 by Keep Fit Kingdom

All rights reserved. No part of this book may be reproduced or used in any manner without written permission of the copyright owner except for the use of quotations in a book review.

For more information, please email:

info@keepfitkingdom.com

First edition: March 2021

www.keepfitkingdom.com

Editorial Reviews

"This book, 'How Squats Can Change Your Life', is the most extensive I’ve seen on the subject of squats, and covers everything I could imagine on the topic.

After reading this, you’ll understand not just how but more importantly why to squat, and it’s explained thoroughly from many angles; physical, mental and spiritual.

This book presents a great way to help you build a relationship with your legs and by extension, your entire body - you’ll actually get to know yourself better. Get prepared to go after your goals, and start by reading 'How Squats Can Change Your Life'!"

Rob Van Dam ('RVD')

ECW, TNA & WWE Wrestling Champion

_________________________

How Squats Can Change Your Life hooked me at first glance. I just had to grin when reading the title. Then I became completely fascinated on reading the Table of Contents - that's never happened.

I so enjoy the care for the whole person that is on every page; from the breathing tips, quotes, nutritional strategies, life-enhancing practices, to easy-to-understand information on endorphins, dispelling fear and re-wiring your brain. Love that! This book is a demystifying manual on how the whole human works.

Inside of Squats are treasures of practical wisdom for anyone willing to bend their knees and access the ‘quad energy garden’. May we all walk in beauty."

Ana T. Forrest

Founder of Forrest Yoga and author of Fierce Medicine: Breakthrough Practices to Heal the Body and Ignite the Spirit.

_________________________

"As a practitioner and teacher of energy medicine, for 30 years in the art of Jin Shin, I know how important it is to keep the body, mind and spirit in balance. 'How Squats Can Change Your Life' offers us a routine to keep our body healthy and strong in an effective, easy, and yes, even fun way!

Raj and Alan offer their expertise to guide you through the why's and how to's of squatting as a tool to help you get energized and achieve robust health, in just 10 minutes per day.

I'd recommend this book for anyone looking for great workouts and exercise methods that could indeed, change your life!"

Alexis Brink

President of the Jin Shin Institute, New York City and author of The Art of Jin Shin: The Japanese Practice of Healing with Your Fingertips.

Table of Contents

FOREWORD BY ROB VAN DAM

PREFACE

ACKNOWLEDGEMENTS

INTRODUCTION

DISCLAIMER

HOW TO USE THIS BOOK

CHANGES DUE TO THE CORONAVIRUS LOCKDOWN

CHAPTER 1

Squat Motivation: Igniting Your Personal Reasons for Change

Motivational Squat Quotes and Phrases

Motivational Fuel for Thought

CHAPTER 2

Squats: Your Strong, Trusted Friend

Most Impacted Body Parts

What You Can Expect

CHAPTER 3

Squats and Your Hormones

Dopamine

Endorphins

Serotonin

Cortisol

Brain-Derived Neurotrophic Factor (BDNF)

Natural Human Growth Hormone (HGH)

CHAPTER 4

Squats: The Differences Between Men and Women

CHAPTER 5  Rethinking Squats

Full Squats vs Parallel Squats

Does it Matter if Your Knees Go Over (or Beyond) Your Toes?

Time to Rethink Your Relationship to Chairs and Sofas

CHAPTER 6

Squat Nutrition

Caffeine

Smelling Salts

CHAPTER 7

Squat Preparation and Getting Started

Breathing

Flexibility and Stretching

4 Effective, Squat-Preparation Stretching Exercises

a. Hamstring Stretching (Yoga: Seated Forward Bend)

b. Quad Stretching

c. Low Squat Sitting Pose (Yoga: 'Garland' or 'Malasana' pose)

d. Inner Thigh Stretch (Yoga: 'Bound Angle')

Getting Started

Main 3 Squat-Width Stances

CHAPTER 8

Increasing Squat Intensity: Start, Stop and Hold Squats

Start and Stop Squats

Hold Squats

CHAPTER 9

Squat Exercises and Routines

1. Bodyweight Squats

2. Leg Extension

3. Leg Press (including variations)

4. 10 Core Exercises (unweighted)

5. 8 Great Glute-Building Exercises

6. Kettlebell Goblet Squats

7. Kettlebell Front Squats

8. 10 Core Exercises (weighted)

9. Landmine Squats

10. Front Squats

11. Zercher Squats

12. Barbell Back Squats

13. Pause Squats

14. Anderson Squats

15. Hip Belt Squats

16. 3 Time-Saving Squat Workouts

17. 3 Squat Variations Named after 3 Strongmen

18. Single-Legged Bodyweight Squats

Exercise List 1: Level of Difficulty (Beginner, Intermediate and Advanced)

Exercise List 2: Level of Equipment Required

CHAPTER 10

Making Squats Fun!

CHAPTER 11

Extra Motivation: Squatting with the Pros

Awesome Men's Squat Performances

Awesome Women's Squat Performances

Squatting with The Quadfather Tom Platz

CHAPTER 12

Get Your Squat On! (Extra Info)

Interesting and Fascinating Facts About Legs & their Development

CHAPTER 13

Music and Videos

Recommended Music Playlist

List of YouTube Video Links

CONCLUSION

AUTHORS' BIOS

SOURCES: ONLINE & BOOKS

Foreword

By Rob Van Dam

(ECW, TNA & WWE Wrestling Champion)

How Squats Can Change Your Life, is the most extensive book I’ve seen on the subject of squats, and covers everything I could imagine on the topic.

It’s not hard to find information on the proper form of the exercise, but after reading this, you’ll understand not just how but more importantly why to squat, and it’s explained thoroughly from many angles, physical, mental and spiritual.

When I first started lifting weights, I was told that I must have been built for squats. I had