According to her, ‘how many calories you burn, and how much fat you will lose,’ depends on whether or not you are exercising correctly. She said it is very important to learn how to do squats, or any other exercise, with proper form to prevent injury and maximise your fitness routine’s effectiveness. Improper form can lead to unnecessary stress on your joints and muscles and an increased risk of strains and sprains.

The right way to do squats

Rujuta said in Hindi, “Exercise is extremely important for our body’s strength, fat loss, muscles, thinness, calorie burning. But it is more important to exercise correctly if you want to enjoy its benefits, and avoid injuries and other health issues.” She then went on to discuss the three ‘Rs’ to keep in mind as she discussed her squat workout in one of her recent gym videos, and even shared some of the most common squatting mistakes.

Rujuta said, “To ensure that you get the maximum benefit of exercising, keep in mind the three ₹— range, reps, and rest. First, you have to complete the range of motion. Move the joint through its full range of motion. Your hip should go below your knees while squatting. Your knees should go up, while moving in the direction of your toes and hips should come down. When we exercise with the right technique and with a full range of motion, even one rep (repetition) is more effective than 100 reps done wrongly.”

How lean you will look depends on these factors

Rujuta also wrote in her caption, “How many calories you burn, how much fat you will lose, how lean you will look depends on these 3 Rs. Range – are you moving the joint through its full range of motion (ROM). Reps – 5-10 reps per set are optimum for muscle fibre recruitment. Rest – is there a break? Not just between sets but also between 2 exercise sessions? Because only then can the body burn fat.”

Still not sure if you’re squatting properly? To cut through the noise and ensure proper form, here’s what you need to know: In 2022, fitness trainer Namrata Purohit, who is known for training several Bollywood celebrities such as Sara Ali Khan, Janhvi Kapoor, and Khushi Kapoor, among others, shared a short video of herself demonstrating the do’s and don’ts of squats. Check it out right now.

Disclaimer: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.

Ivanka Trump’s “luxury personal trainer” is shedding light on how the former first daughter stays fit.

Sandy Brockman, a Texas-based trainer, recently shared that the 42-year-old lifts weights four days a week, occasionally adding one day of yoga.

“Ivanka is wonderful because she is just being herself and learning how to strength train, which is so badass,” Brockman, 52, told the Daily Mail.

During their workout sessions, Trump typically sticks to the same five exercises, altering the amount of weight depending on her goals at the time.

“The movements are always the same. They’re deadlifts, back squats, hinges, presses and pull-ups,” Brockman revealed.

Although the trainer noted that everyone’s strength levels are different, she said people should aim to lift their bodyweight.

“My minimum strength goals I strive for with my clients include: five strict push-ups, two strict pull-ups, one bodyweight barbell back squat, one bodyweight barbell deadlift and one 45-pound barbell overhead press,” she said.

While most women gravitate toward doing just cardio, Brockman encouraged them to give the weight room a shot.

“Women need strength training so bad, and it feels good for women to do endurance,” she told the outlet. “It feels good for us to run. But sitting down and doing hard strength will actually help women become stronger.”

Trump’s strength training sessions typically last an hour, but Brockman said her famous client’s choices outside the gym are just as important when it comes to building muscle and staying lean.

“I don’t want women starving,” she explained. “I want them to keep that constant flow of protein going through their bodies.”

The personal trainer said she instructs her A-list clientele to have “20 grams of protein every two to three hours.”

The daughter of Donald Trump gave her followers a glimpse at her workout routine last month.

The socialite, clad in an all-gray workout set, showed off her impeccable squat form as she carried 15 pounds on each side.

“Beautiful Back Squats Today,” Brockman wrote over the video, which Ivanka reposted, adding, “Heck yes! Let’s Go!”