S15E10 – Fit 277 Big Booty-Hip thrusts vs Squats, Protein bars, Change Negative Thoughts

Getting that round booty-which works better: Trendy Hip Thrusts or Squats?
Comparing protein bars do they help with weight loss or not?
Overcoming the obstacle of self-sabotage by changing your negative thoughts to a supportive inner dialogue.

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Motivation
We identified negative self-talk aka limiting beliefs, we challenged them and proved they were not true, now is time to change them!! Details in this episode.

Summary of Steps:
1. Write positive present tense statements, I am…..
2. Write action steps I (do)….I take 5 min every morning or after work or everyday at 5pm…
3. Download the worksheet here for this episode and do it! Fit 277 Podcast Worksheet

Nutrition
Comparing "protein bars" according to information found on https://www.consumeraffairs.com/health/best-protein-bars.html these "best for" choices are not my personal opinion, and I do not agree with this site in its statement that "Most people need about 50 – 70 grams of protein each day, and people trying to gain muscle mass require even more." My professional opinion is that people need 100-150 grams depending on their size, lean muscle and other factors.
1. Nutrisystem Double Chocolate Caramel Bars-Best Tasting
2. WW Snickerdoodle Baked-Best for Weight loss
3. IQ Bar Peanut Butter Chip-Best for women
4. Orgain Organic chocolate chip cookie dough

Here is my chart notes on these bars as discussed in the episode. Sorry, it’s not fancy.
Fit 277 protein bar comparison chart

New things learned:
Erythritol and Lion’s Mane

Found some good info here: https://cheatdaydesign.com/protein-bar-comparison/

Training
Best booty exercise squats vs hip thrusters
WINNER: SQUATS

Study details:
Who: 22 well-trained women followed a 12 week program
What: Before the study started-Assessments: 1RM on both back squats and hip thrusts and measured the thickness of quads and glutes.
How: Half did hip thrusts and Half did conventional squats (below parallel, aka squat to 140-degrees)

Program: 6 sets to momentary failure, 4 phases repeated 3 times (12 wks)
On weeks 1, 5, and 9, 12-15 reps 30 to 60 seconds of rest between sets.
On weeks 2, 6, and 10, 4-6 reps 3 to 4 minutes of rest between sets.
On weeks 3, 7, and 11, 10-12 reps 1 to 2 minutes of rest between sets.
On weeks, 4, 8, and 12, 6 to 8 reps 2 to 3 minutes of rest between sets.

Results after 12 weeks: Assessments repeated. Findings:
Both groups exhibited growth in their quads and glutes, but……
SQUATS led to more than DOUBLE the GLUTE GROWTH and about 6 times more quad growth than the hip thrusts.
Plus
Squats improved 1RM back squat AND 1RM hip thrust strength, but doing the hip thrust only improved hip thrust 1RM strength.

In other words, hip-thrust strength doesn’t to carry over to squat strength, but squat strength does carry over to hip thrust.

Conclusions: Back Squat (multi-joint exercise) is better than hip thrust (single joint exercise) for glute building and strength overall.

If you want to change your body then do squats! You’ll get better booty, higher metabolism, greater after burn and work your entire body! Squats rule!