I just did squats with 9 pound dumbell weight either side and can't do more than 5 each side im so out of breath how do I get better?

[Anonymous]

So I can do more? It kills me

I'm not super overweight but I dont exercise

Trying to lose 14 pounds

[Anonymous]

Eat. Extremely. Clean.

The diet makes a huge difference in strength.

And Strategically. Dietary supplements can be beneficial.

Do what is necessary. Don't be obsessed with the numbers and include other leg work, sprinting, wall sit, anything.

I like strapping double layer of BFR bands on each leg, while wearing two weighed backpacks, and carrying weight in each arm, to be going up and down the stairs. When my legs give up after a minute od so, I take some weight off and continue doing other exercises, or just wait while the BFR bands are still on and go into the sauna / cold plunge.

[Opinion Owner]

You can do it as often as you feel motivated. Twice a day, twice a week, whatever gives you the best results.

For the best strength increase push yourself to your limits in intensity.

[Asker]

Can I spread out squat sets throughout the day? Would it still give me the same results? Trying to tone and grow glutes

[Opinion Owner]

It will be just slightly less effective than doing it all at once but alright.

[Asker]

Why is that?

[Opinion Owner]

Because intensity is exactly what makes it effective.

Lactic acid buildup is the burn after the energy within muscle has been burned, dwelling in which skyrockets testosterone and HGH.

But... males and females are different so I see some data that these beneficial pro muscle anti fat hormones are produced to a much lower extent in females. So maybe you're wired differently to adapt to less intense more consistent exercise.

[hypojoe]

Keep at it and dont do same exercise everyday mix in some cardio treadmill or swimming

[Iron_Man]

Just keep working at it don’t overdo it the first day

[Asker]

What about 5 minutes a day for a week then increase to 10 minutes a day then 15 minutes?

[Iron_Man]

Every other day or three times a week try to increase the weight that’s very light

[Iron_Man]

Start with a barbell on your back and do squats

[Asker]

Can I spread out squat sets throughout the day? Would it still give me the same results? Trying to tone and grow glutes

[Iron_Man]

If you want, but your best bet is to put a bar on your back with some light weights and squat up and down and have a squat rack

[Iron_Man]

So basically, you’re wanting to do doubleheaders be my guest, but don’t over train

[Iron_Man]

9 pounds only is not gonna do that much for you. It’s just like doing squat thrust basically doing your own body weight. You need to put a barbell on your back and add weights