Tag Archives: deadlift

Dec. 26.

Compound Movements to Maximize Results

Compound Movements to Maximize Results!

Stimulate the most muscles for the most results!

There are two types of training, compound and isolation. Compound in my opinion being the most important exercises to add to your training routine no matter if you are 70 years old or 20 years old; whether you are training for muscle size, strength or for fat loss.

Compound movements are classified by movements that require multiple joints to be used.

Examples: Squat, Deadlift, lunges, chest press, running

 img_7262

Compound movements require more muscle fibers to be recruited, systematically then more muscles will be used and maximum calories will be burned. The squat for example uses multiple joints, the shoulders are engaged (if bar is used), the hips, and knees and all muscles attached to these are engaged including hip muscles and core stabilizing muscles.  

More joints, more muscles equal moving more weight and using more energy/calories!

img_7268

There is not just the benefit of more calorie burn with compound movements but the stress that compound movements put on the body increase the hormonal responses post exercise, increasing muscle growth. The hormones that I am talking about are growth hormone, testosterone and insulin-like growth factor which all come in to help repair muscle fibers and grow muscle.

Compound movements can be done by anyone even elderly. The benefit of an elderly individual practicing squatting and deadlifting comes into play when something needs to be picked up off the floor or are doing something like making a bed. Movements do not need to be hundreds of pounds to be affective.

 

img_6192

Add at least ONE compound movement EVERY time you exercise!

Tagged: , , , , ,

Apr. 03.

The Biggest Challenge Yet

 The Biggest Challenge Yet

Pregnancy Fitness

     I am almost 19 weeks pregnant and already feeling huge! I know I am gaining fat a little faster than I should so I will just say that now to hold myself accountable. :/ 

So far my thoughts about being pregnant are..I think I will stick with one baby! (lol) My husband and I saw our baby BOY for the first time about 3 ½ weeks ago, it was a very exciting moment. I am not excited all the time for being pregnant is a struggle for me mentally.

Image06

Baby Boy! 15 weeks 4 days sonogram

Stress of life is a given and my life is far from stress-less; usually I would focus on my training and that would somehow help me deal with every other aspect of my life. Training today is far from fun! It is something I am trying to learn from but when you feel like you are taking 100 steps back in your physique and your training it becomes very discouraging. I have been training maybe twice a week! I am still trying to lose muscle therefore hitting the weights twice a week is all I do. Cardio training I only did once a week before pregnancy so why start now!? Haha I can not sprint, run, or pull a sled..so why even do anything!? Silly for some people to hear I’d rather pull a sled than go for walks…must be something about the puking feeling.;)

Uh Oh, She Lifts!
Deadlifting light weight! @ about 18 weeks

Training with the baby has taught me two important lessons about myself and others. First, I feel for my over weight and obese clients whom have never exercised before. I am out of breathe quickly and get fatigued quickly;  I have a new appreciation for some of my clients so much so that I almost want to take it easier on you!;) Second, no doubt I am a fitness freak, fitness junkie and addict because not being able to practice what I preach to the MAX is KILLING me! :P

 

On a happier note…I do crave salads, fruits and vegetables. I do not crave chicken at all! (lol)  I do crave sweets but try to only indulge twice a week.:/ Anorexia to pregnancy is no easy venture but I am determined to do my best in continuing to train during my pregnancy. 

Things I have ate I never thought I would!:

  1. A whole bag of Doritos in 1 day.
  2. 2 whole bags of grapes in 2 days.
  3. No hesitation for eating ANY desserts!
  4. Box of Rits Bits in 1 day.
  5. Box of Cheese Its in 1 day.

Total weight gained thus far: 9lbs

Tagged: , , , ,

deadlift2
Feb. 13.

Importance of the Deadlift

 

IMG_4875

The deadlift is often a client’s most dreaded exercise in the beginning; as time progresses and the deadlift is performed again and again it soon becomes a favorite exercise.

Why is the deadlift important?

1. The exercise uses so many muscles! What better way to show total body strength? And why most clients dislike the exercise in the beginning, until strength is built this exercise is a killer!

Though the deadlift works the whole body the muscles strengthened the most by the deadlift would be your back, the posterior chain and glutes. Lower body muscles are used as well but the importance of upper body strength and how to engage them is a must for this movement. Take a look at the diagram below of muscles at work.

4SCfs

2. Unlike the squat the deadlift causes you to move the weight concentrically from rep one. A squat is eccentric, meaning the first rep is lowering the weight not causing legs to contract. Therefore moving a weight from a dead stop is the best way to increase your rate of force development.

3. The deadlift is functional and can help the body better through daily tasks;  unlike selectorized  machines.

4. It is a movement that is executed properly can correct for many muscle imbalances and weaknesses.

5. Helps gain size, strength and speed! How speed? Try to sprint or jump without glutes or hamstrings!

6. Deadlifts burn a ton of calories! It a compound movement, meaning uses multiple joints and muscles attached to those joints; forcing more energy to be used.

rosadl
Teaching Rosa how to deadlift

 

“Some people whine, quit and make excuses. And some deadlift.”

Tagged: , , , , , , ,