Wow it's already been four years since I joined this forum. Four years ago, I weighed 128lbs and I started learning about squats, deadlifts, bent-over rows, bench press and other barbell exercises.You've make great progress.
Today I weigh 145lb but have 18% body fat. I'm 50yrs old, 5ft 7in. My waist is 34in, hips 35in.
Stu, as always, have provided you with some great information.
I took a fitness test at the gym and the trainer said my body must be bored doing squats and deadlifts for so long. So she tested me with a couple of balancing exercisesBalance Testing
1) one-leg squat using cable to keep me stable;
2) lunges with cable row on the opposite arm
What the hell is the point of this? I don't see much reason for this normal individuals.
She said if I keep my body fed at snacktime, and do stability exercises, initially I'll gain some weight but eventually my brain will recognize not to store the fat.She Full of Crap
"...my brain will recognize not to store the fat."
This is one of the stupidist thing that I have ever hears.
Squats and deadlifts ARE functional stability exerices. That means they are movements you perform and use daily.
They enable you to get on and off the potty and off the sofa.
They enable you to pick up trash off the floor, etc.
So I've replaced my squats with barbell lunges today (no weights), replaced my bench press with dumbell presses and replaced my bent-over row with dumbell row without the bench. Got too tired to do deadlifts.
Changing Up Squats
Making changes to squats (any exercise) be simply done by changing your squat stance.
Wide To Narror Or Vise Versa
Moving your stance from a wide to a narrow, or vise versa turns it into a different exercise.
Chaning The Repetitions
Chaning up your repetitions changes the squat.
Going from a high bar squat to a low bar position on your back, makes it another exercise.
Chocolate and Vanilla Ice Cream
Think of your squat (any exercise) as ice cream.
Chocolate and Vanilla are still ice cream but they have a diffrent flavor, they are different.
Squats, Chocolate or Vanilla
You can make it a different flavor by changing your stance, bar placment, repetitions, etc.
Unilateral exercise certainly have a place in training, for a variety of reasons.
I use Step Up instead of Lunges along with squats.
I recognize I've reached my wall, but I don't want to give up barbell exercises.Trainer's Dignosis
1)Can anybody recommend stability exercises;
2)what do you think of the trainer's diagnosis;
3)and how to convert my belly into muscle mass.
She is a bit clueless
Stu already addressed your other questions