Dr. Steve Young

Holistic Doctor

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Common Training Exercises That Are Harmful And Why

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Watch these video to learn how each of these functional training exercises are actually harmful!

Common fitness training exercises like Sit ups/ crunches/ leg lifts, bicycles, etc are harmful- Why?

In this video I will show you how to do core training exercises and abs without killing your back or core muscles. Hi this is Doctor Steve Young, owner and founder of Body Solutions. I have been motivated to shoot this video because on Facebook, on YouTube and on various websites I have seen many video of really fit looking guys and girls typically in their 20s and 30s doing all kind of ab workout routine stuff, you know crunches, bicycle twists, leg lifts, leg trunk twists all with their premises for teaching you how to get abs.

 

However none of those approaches are healthy for you, they are not effective and I am going to show you why, in this video.

 

So let’s break down how do you get killer abs without killing your back muscles. First thing to understand here is the concept of what called spot reduction, right so spot reduction. It is a belief that you can actually burn fat from one specific area of the body. So numerous researchers has shown this is not possible. If we were able to, you know burn fat from one area of our body, and let’s say you tend to be extroverted and you talk a lot and you would have the leanest jaw line in the world, even if you are 200-300-400 pounds.

 

Right, because of your jaw muscles are continuously working as you are talking to people. So that is not just the case, our body can not selectively say let’s burn fat from here or just here or just here, that is just no possible. So then we look at well, how do we burn fat from this area, well it comes down to burning as many as calories possible. The more calories that you will burn more body fat that you will loose overall. And for some that will come from this area. So you would have maximized the amount of calories that you burn. So we know that spot reduction is just not possible.

So the concept is if you want to get abs, you want to maximize calories burned.

 

The best way to get abs perhaps the fastest way to get abs is burning calories.

 

So now let’s look at how do we do that! Well, imagine the all the sit ups that you are doing, all the crunches, bicycles, leg lifts, trunk twists they are all designed to isolate a specific part of your ab. The crunches work on your 6 pack ab muscles, then you will going to do twists to work your obliques, you might even do some side bends to work on the sides, you might even do some back extensions to do the back or lower back muscles.

 

All of those were designed to isolate one muscle at a time. How many calories do you think you are burning when you isolate a specific muscle? Well, actually science has looked at this, they researched and compared how long does it take to lose fat or burning fat walking on a treadmill vs doing sit ups. And what they found in that for every 10 minutes of sit ups that you do it takes about 1 minute of walking to burn the same amount of fat.

 

Wrap your brain around that, so it takes 10 amount of sit ups to burn the same amount of fat for walking just 1 minute. It is a great example for how sit ups or any kind of twists, trunk twists do not burn many calories. You are lying on your back, your legs are not working, arms not working, your back muscles not working, shoulders not working, you are just isolating specific muscles. So the calorie expenditure is very low, so from a maximizing calorie burn perspective, sit ups, crunches, leg lifts, twists are not effective.

 

Now let’s talk about functional perspective, how does our core work?

 

How are the muscles designed in your body? They are designed to support your spine. You see, you move throughout the day, the goal is to keep your spine stable as you move. Right when you lift up a box, when you push open a door, when you get out of your bed, when you get out of your car, the goal of the all trunk muscles, back muscles are to brace. It is almost like wearing a weight lifting belt. The guys in the gym lift heavy they wear that belt because that helps them lift more weight and support their spine like your back muscles.

 

Our core muscles/ back muscles exactly do this thing, we are born with this thing, natural weight lifting belt. So the goal is to prevent the spine from shifting or twisting like this. Imagine when you are doing sit ups, crunches, leg lifts, bicycles and all that stuff what’s happening as you moving your spine you are rubbing your back bone. You have this little joints here that rub, you have big joints that crushing down on the disk that rub repeatedly.

 

Imagine how much pressure and damages are going through your back. Science says sit ups, a single sit up its like 740 pounds of pressure. That is like saying 3 NFL lineman standing on your spine as you rub your spine repeatedly. Even worse if you are doing bicycles you are rubbing this way and you are twisting and much more rubbing through your spine. And over time it develops arthritis, that’s why you don’t see 60, 70 years doing leg lifts, crunches, sit ups and stuff right?

 

Because your back, your core just can’t take it, if you are in your 20-30, it can take it but it accelerates the breakdown of your back. As far as current technology goes, there is no back replacement yet. You can’t replace your spine, so what you want to do is conserve the amount of rubbing into your body. if you keep rubbing what happens is this that the disk gets worn out, this bone gets closer to this bone and pinched its nerves.

 

And if you keep damaging the joints, here they called the facet joints you develop bone spurs and again those bone spurs it’s a reaction of crushing bone against bone. If you keep doing that your body is like create more bones to protect itself. So the bone spurs will also pinch the nerve as your develop them. And as over time as your keep repeatedly bending forward like this, round your back forward like this, there are ligaments at the back of your spine and they respond like, look if you are going to pull on me throughout the day or you know do 50-60 sit ups they respond.

 

Because your body is made to adapt to the responses by getting bigger and thicker. Unfortunately when the ligaments get bigger, it’s called ligament inflammation. They take more space and pinch the nerve. So over time all those thing contribute to back arthritis. So we know you don’t want to do repeated motions like this when you are working your core.

 

Back muscles anatomy

 

Because your core muscles does not work this way from a functional perspective. From a functional perspective they should be all working at the same time so you can push and pull things in life without your spine shifting. That’s how you should train your core muscles. Here is the beauty of this. When you train your abs, your core correctly, you actually get abs much faster.

 

So the last concept is how do you get fast abs right? You work them the way they were designed to work. Right so, let’s say for example if you’re picking up a bag of groceries, or you want to be in the gym, you take a band, kind of pulling ,let say if I took it this way and simply brace my core and brought this way across my body like this. As its moving across my body my trunk right now have to brace pretty hard so my spine does not twist and moves.

 

Now if I were to do that as I am squatting and moving the way across my body, my legs are working, my core is working, my shoulders, my back so many muscles are working that you are going to burn way more calories and you are working your abs. So proper ab exercises are disguised. They don’t look b exercises, they look like leg, shoulder, back, chest, core exercises all at once.

 

And that’s the proper way to train your abs, it’s training them to build a skill to coordinating with all of these muscles and other muscles of your body. When you isolate them on the floor or just hanging and lifting your legs that’s not how they ever function in life. So you are actually making your ab muscles dumber. In other words you are training them to not work, not coordinate, not synchronize with other muscles of your body.

 

Not only it is ineffective of burning fat, you are making your back for higher risk for injury when you are doing sit-ups, crunches, leg lifts bicycles. So when you train with this functional exercises where weight is moving across your body, imagine you took a dumbbell and you bend over, you stood in a lunge position and you rowed that’s a great core exercise.

 

So those exercise which work your core indirectly, actually works on them in way that was designed for them for life. you are actually training them to be better skilled. So when you exercise for abs, shoulders, or whatever body parts you want to keep in mind that there is a high skilled key component to movement. Exercise in a gym, outside or in home isn’t just a toll to work that muscle.

 

When you move your body your body is leaning that movement. If you do the movements that don’t help you move in life you are actually making your body worse at moving life. and that’s what we do at body solutions, we teach, how to look at movement from skill perspective not for isolating muscles for looking better. It is about moving your body more efficiently more effectively.

 

I challenge you to refrain from how you train your core and get away from exercises that isolate these muscles (abs,core etc). Because you do not want to isolate, because when you move in life you do not isolate nay single muscle. They all moving at the same time helping your body coordinate in function. So one thing that I want to offer you, if you have any questions I want to shoot video on how to train your core, it is an exercising video.

 

Workouts to get abs

 

These are the exercises that don’t look like core exercises but they are. Every one of these exercises that you see engages your core to many different directions and trains you to be better in life. I hope you have this new insight on how to train your core and help me share this with other people. This is such a epidemic, I do not know if you have it noticed 9 out of 10 American will suffer from back pain enough to take you out from work.

 

That’s 90% of you watching this at some point of your life you will have back pain, not just some achenes that you have when you wake up back pain like I can’t do life. That’s a serious problem and some of that comes from this, improper ways of training your core, some comes from posture, some of it comes from sitting too much but this? You are in gym trying to do ab exercises there is a pretty large component to that.

 

I hope you have found this video helpful, I am here to answer any of your questions.

Click Here To Access A System For Safe Exercise Programming Made Easy

Side Laterals

Another common exercise that I see done improperly in gym Side Laterals for your shoulders. Most commonly you will see people hold the dumbbells kinda do this, maybe rock a bit or maybe they are very strict with their form and there is no rocking. But if you notice the motion of holding the dumbbell serving this motion. I also have a shoulder model in my hand.

 

This is the right shoulder, this is the shoulder blade, the cubical, the shoulder now, when you do a common Side Lateral rise like this especially with the elbow bent, it can present you with 2 problems. 1 with the elbow being forward, you can see it is moving in front of my body little bit the shoulder joint comes up. You can see in the shoulder joint 2 groups, when you go in that position those two groups are like lumps, they kind of smashes into this bone called the acromion.

 

If you turn your thumb down and lift your arm up high as you can, that’s about it. If I lift my thumb up or keep this neutral and lift my arm behind me, all the way. So here, thumb down, that’s it, basically the bones are touching each other and crushing. So when you are doing a typical Side Lateral raise the movement pattern that you are doing it's actually crushing your shoulder.

 

Now in between this two bones, whenever I do this the rotator cuff, bicep tendons bursitis so if you reputedly do this movement you get bursitis because you are basically smashing those soft tissues. Another problem was doing is the elbows bent, when you have a weight in your hand with the elbow bent, not only the weight wants to do this to your arm it also wants to do this to your arm.

 

Two forces acting through your shoulder, one wants to add duck or bring your arm down and another one wants to rotate. So just like bending elbow with the weight now you are stressing the rotator cuff, the external rotator work very hard to prevent your shoulder from internally rotating. So now its already working very hard to stabilizing the joint. The main function of the rotator cuff is to prevent this guy from doing that.

 

If you are doing this, working on delts your rotator muscles doing this to prevent this sliding up and that’s what the deltoids wants to do. Connects from here to here and slide up the joints when it contracts the rotator cuff passing down here, it's like a tug of war. They hopefully tie and nothing moves just rotates. By placing the elbow bent you already taxing the external rotators that much more that if they fatigue doing this, again this going to happen and much more severely.

 

Now the way around that is do it in a modified way and I am going to show you that! I am going to give a side view so that you can see. You are going to have your elbow straight. You are going to lean forward and shrug up. The reason for shrugging up is that you are moving the other bone acromion out of the way, it is already tilting up. Lock your triceps this way your elbows won’t be bent and you won't have the rotation force through the shoulder.

 

And the reason we are going through this motion, this is as high as your shoulder can go. The full contraction of the shoulder. So in this motion you are avoiding 2 things the rotation as your elbow is straight. Also by going behind you and shrug up. By shrugging up you get this bone higher so it is out of the way. When you go behind slightly you get this bone out of the way so it does not crush this bone. Click Here To Access A System For Safe Exercise Programming Made Easy  It is a modified technique to keep your shoulder much safer, healthier so that you can train much longer. Read here: Kinesio Tape for Shoulder Stability

 

Lunges

 

Do you do lunges in your workout, if you do you would be surprised to find that 99.9% chance that you are may be doing it in a way that is harmful for your body. So in this video I am going to share with you how to properly do a lunge which may actually improve your body’s health and not destroy it.

 

In gyms, in fitness magazines, in workout DVDs you will commonly see people doing lunges with holding a weight in hands or not, having your legs split like this and you are basically lunging with your upper body up and down. Very common, we see that all the time. Let’s talk about the forces or the mechanics or forces of what’s happening in your knees, in your hips when you lunge with this type of techniques.

 

How do Lunges work

 

Basically with being your upper body upright. One, it is really not functional. If you ever think about it if you had to lunge in life like you have to pick up something off the floor, can you actually reach the floor with your body being up right? Try that right now, you will find out you can’t. Because if you are to pick up a bag, a box or something on the floor through a lunge, you are going to have to lean forward to get that object. You cannot reach it while your body is straight up and down.

 

This one is not functional. In 2, let’s analyze what is happening in the knee and hip muscles. We have drew some lines here A, which is a knee joint. B, which is the Hip joint and C represents the center of mass which is kind of like the center weight of your body, the averages of all the places where the center weighted.

 

It is very important to recognize this dotted line as you can see the center of mass of your body goes roughly through B, which is your hip joint. What does this do? Well the hip muscles are things like your hamstrings, your glutes, butt muscles, hip muscles that are the muscles which put efforts in the hip joint.

 

And then you have muscles in your knee, like your thigh muscles, quadriceps in fronts. So if you lunge in a upright position, if you look at the distance between the A joint and this dotted line, that distance is very large. Whereas there is no distance between B and this dotted line because your center mass is going through that joint.

 

Now in physics what it does it, because of the line of the weight of your body center mass is going through the hip joint that means the hip muscles don’t have to work that hard. Because there is no distance, another way to settle this there is no what called torque on the hip joint as much. Where the distance between A and center mass is very high.
Which means it places tremendous amount of stress on your front thigh muscles also known as quadriceps. What is the significance of this?

 

Interestingly because your hamstring muscles do not work under this scenario much and your quadriceps muscles do all the work. Imagine inside of your knee a tug of war happening all the time.

 

When we get up from the chair, when we run, when we do things the hamstring muscles are at the one side of the tug of war, the quadriceps muscles are on the other side of tug of war. Ideally it should almost be a tie. If one side wins and other side loses, the knot the center of this tug war moves. And when you do lunges in this technique you quadriceps wins and your knee joint (5 bone on top of the lower leg bone and femur on top of the tibia, it sort of joint. Your femur and tibia and it’s kind of like this.)

 

So normally this joint should just spin, you do want this joint to slide like this. If the joints just spins you have a natural pivot if it slides you have a lot of friction. Friction also known as wear and tear of your joints accelerates the breakdown of the cartilages also known as arthritis. As you are lunging in this upright position quads win, all of your body weight and if you have weights in your hands all of that crushing down on your knee, possible thousands of pounds of pressure. And you have that when you rub your knee joint together with every repetition.

 

So this scenario creates accelerated knee arthritis, this is a great example of working out should be healthy for you but with improper technique it is destructive for your body. Sure you will get pretty looking muscles, your quads are pretty as they are developed. But you are doing in a way that is breaking down your body.

 

How do we fix this? Well you lunge with a different technique.

 

In this drawing if you have noticed this person with my ultra-high artistic skills are illustrating that your body actually leans forward. The beauty of this, this is very functional. You go and lift up a bag or box you have to lean forward, imagine a technique if you draw a straight line from your chest, your chest should kinda go through the knee.

 

Let’s analyze what this is doing, now your center of mass moves forward, so distance between A and this dotted line is smaller. That is saying that the quads work less hard and now you have distance with B which is your hip and this dotted line. That means the muscles on the other side, like the butt muscles, hamstrings they are working now.
So now you have some sort of tie within that tug of war that is happening inside of your knee.

 

So that you get much more of natural role and no sliding in the knee. So the benefit of this not only this is more functional, this is how you are going to move in life. this is the way to strengthen your muscles in way that does not destroy your knee.

 

You are not getting that rubbing, did you think about it when you work out there is a key component to movement. Imagine you are doing gymnastics, you are learning to swim, if you are throwing a football, in almost all sport activates if you are shooting a free throw there is a concern over proper technique and mere muscular movement.

 

Click Here To Access A System For Safe Exercise Programming Made Easy
Wall Squats

 

Yes. I know this is shocking. You see this ALL the TIME in gyms, on TV, and in magazines. What you just saw was direct science on the mechanics of this common movement.

Fitness trainers do not get into the details:

 

However in fitness the global technique recommendations they do not really get into the finer finer details of movement. And that’s sort of my passion is educating you on how this finer details of movement can make the difference in a healthy body versus a damaged body. There is a difference between looking healthy, having lean muscles, low body fat percentage but you should get that in either technique right?

 

You can lunge this way, eat healthy and get a lean muscular body. The only difference is in this way your body will last a lot longer. In 10 years from now, 20 years from now even 5 years from now you are not going to have knee pain. You are not going to need replacements. This type of techniques is actually healthy for you while this is destructive.

 

I encourage you once you have this awareness, look around if you ever go into a commercial gym, watching fitness video or might be looking through a magazine you will find that this is the educated technique that are spreading in the world. This is simply from the fact that they are not analyzing movement at deeper level.

 

That sort of our passion is to teach people that this finer details of movements can completely change to unhealthy to healthy or healthy to unhealthy exercise.

Click Here To Access A System For Safe Exercise Programming Made Easy

Get the body you want for moms – weight loss for women

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Healthy Weight loss and fitness for women

 

Weight loss tips+diet tips for women

 

So, research in the recent literature has proven that willpower is like a muscle. You probably know this instinctively if you’ve ever dieted before. Its something that you apply: willpower to not eat this food and stay away from that food. But eventually that muscle gives. It weakens and you give in to the willpower.

 

Here’s the problem, no muscle can contract and last forever. At some point it fatigues, just like no willpower will last forever, at some point it will fatigue. What happens when it fatigues is that you will go back and binge on those foods that you spent so much time depriving yourself of.

 

In fact the longer you hold out and refrain from eating those foods you love the more the your will power fatigues. Yes, you do lose weight by holding back. Yes, you can “cheat” here and there. But what has been the outcome in the long run. Your weight climbs back up and you feel horrible. Every time  you go through this cycle, your strength and motivation weakens and you are left with a sense of failure.

 

First thing to do for weight loss for women:

 

Now I suggest a much better approach to dieting. You want to look at the food that you are told you typically can’t eat, and change your relationship with the food. It’s not bad food. Sure it’s less healthy. You might be eating that food for other reasons, not just for nourishment. Maybe it’s for stress reduction or to reduce anxiety. These comfort foods actually release happy hormones in your brain when you eat them because of the high sugar content. So these foods work very well to make you feel happy!

 

Now how do you change your relationship with that food?

Weight loss tips for womrn with healthy dietWell, it’s all in your mind. The next time you look at your piece of cake that you love, your favorite comfort food – maybe it’s a hot dog, a hamburger, nachos, pizza, all the unhealthy foods we should not eat too frequently, I want you to do this.

I want you to look at that food, and I want you to close your eyes and picture a time where you are having great difficulty, great sadness, great stress, and great anxiety, and know that this food  literally contributing to that.

 

When you are trying to lose weight, your body image,  how you feel, and your health directly contribute to how happy you feel and your success rate. While that food may give you happiness for the moment, you know long term, that food is not giving you long-term happiness.

 

Read More: Dangers of Dieting

 

Your happiness is within you the whole time because you are an amazing soul!

Weight loss tips for women after baby

 

So I want you to embody that, and think about that. Don’t go for the immediate gratification and how you feel at that moment. Before you eat it, think about what that food means for you life-long. Look at that in your mind, picture it: the feeling that you have, the colors that you see.

 

The pictures of you seeing yourself not losing weight and being stressed, and the feelings associated with not being able to lose weight. All of that is embodied in that food at that moment. When you do this, it will change your relationship with the food. You will no longer try to crave it for immediate gratification. You will now make better choices about that food for long term.

 

I want you to repeat this. I want you to put your favorite food in front of you and try to elicit those feelings about how it feels in the future. The stress and the negative feelings down to the very colors, the sounds, the picture of your body, I want you to repeat that process. Every time that you do, you are changing your relationship with your food, and that is much better than willpower.

 

It is like using willpower to stay in a bad marriage.   Don’t do that. Change the relationship. Work with the spouse, in this case you work with the food. I hope this tip helps you, and any questions, comment below, enter your information and I will be able to help you directly, and have you achieve your weight loss and the body that you deserve.

To learn another way to lose weight by using effortless habits instead of will power click here to get a special offer just for moms only.

 

As the director of Body Solutions where we use a Holistic approach to… well everything from healing to, transformations, to weight loss, and to empowering you. It our passion to help a Billion people by 2020 be successful and happy in life.

 

While that goal may seem BIG, it’s not when you work hard and work together with some amazing leaders from around the world like Richard Branson. That him holding the mic as we brainstorm and plan how we will help empower a BILLION people by 2020.

 

You can start that journey and create the life, the body, and the joy you want by working with me and my team by clicking here.

richard branson

Sample workout routines for weight loss, core and back muscles

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Do this sample workout routines from the top to bottom in a circuit. Then repeat. These are great full body functional exercises

Squat and chop down


This first exercise in this sample workout routines is Squat and chop down. This is a high level core exercise, your feet should be at least shoulder width apart and as you pull the band you are going to squat down at the same time. So what we have here is multiple joint involvement that’s why it is a high level. So when you are squatting down you want to sit back on to the heels, you want to make sure that you knees are nice and straight.

 

You do not want them to buckle in because it puts too much pressure on the knees and causes your back to round so be careful of that. As you are going down you want to keep your arm nice and straight. You will go from the shoulder to the thigh and keep this nice tempo because what is gotta do is basically work the body harder. So we have so much involvement, specially your trunk muscles, shoulder muscles, your arm muscles to pull across as you do the squat and chop down level 4.

 

Lunge and Row

The second exercise in this sample workout routines is Lunges and row!

 

We are doing lunge and row so what we are doing is working on the lower and upper body at the same time. You see we are in a split stance and we are going to challenge your balance a little bit more. Another thing is we got to keep our chest up, we are going to keep 80,20% means 80% of your weight should be on the front leg and 20% on the back leg.

 

All the pressure should be on the heel of the front and you do not want this back heel to dropdown. Because if this heel drops down you are not going to be able to lunge so you got to keep it up. So few points while doing this exercise.

 

Not only we are working the lower upper body one thing is you do not want your knee to give in, obviously it will put stress on the knee and it will also take away the activation of the hip. Other thing is you do not want to lean back to far, you will see it is putting a lot of stress on the knee cap.

 

So always keep that 80/20 rule guys, and other thing is you don’t your shoulders round. Because if your shoulders are round, its gonna cause whole break down. Its going to stress your back and your upper body also. So you want to keep your shoulder blades back. Wanna keep good time and attention, like I said it is a great full body functional exercise. It will burn a lot calories because we are working on the lower and upper body.

 

Squat and Chop Up

In this sample workout plan we will do Squat and Chop with a medicine ball.

 

Squat and chop with a medicine ball. Now are using the lower and upper body dynamically at the same time. Your hips will be shoulder apart as you squat down you want to sit back on the hip and pull up the medicine ball, you always wanna keep moving. We are working the whole body, the knee, the shoulder and you want to make sure when you squat down you are sitting back at the heels.

 

You want to keep the chest up when doing this motion, and you do not want to do any twisting motion also no rounding of the spine also any kind of knees going forward it will be painful obviously for the knee cap and the buckling of the knee is no no as far as this exercise is concerned.

 

You are not even working the hips why do you want to put stress on the knees. You can use like a water jug to compensate if you do not have that medicine ball. This was the Squat and chop with a medicine ball from the sample workout routines created by us.

 

Lunge and PNF D1+D2 Flexion

In this video we are doing a D1+D2 flexion with lunge, we are midway in our sample workout plan. So you can see our knee first slip basically going to a lunge down and pull up. You can see the arms coming into the body and going and actually rotate out. Basically we are working on the lower body and the upper body at the same time there you will burn a lot of calories and we are keeping a good pace and tempo. When you keep a good pace and tempo, it is safer and burns a lot more calories.

 

You always want to keep your body nice and still and don’t just round your back and or have your knee buckled in. These things will basically cause a lot of stress not just on your knee will affect your lower back.

 

Be very cautious while you do this sample workout routines.

Lunge And PNF D1 Extension

Exercise for lower and upper body another great full body exercise, you can see the feet are split and in lunge position. We will burn a lot of calorie guys which is very important. You can see we are going up from a palm up position to a palm down position. You can see the knee straight, the back heel is up and the arms are straight which are making the back muscles work harder.

 

What you do not want to do is round your shoulder and the back heel to drop, it takes away from the front leg. And you do not want the knee to buckle in while lunging, which is a no no. You want to keep it nice and straight so it works the hips.

 

Push Ups

No sample workout plan is complete without the Push ups.

Push ups are complex and there are a lot of muscles involved to do a push up. First thing we are going to do is get to the push up position. You want to make sure that everything is night and tight. So when you do that it will take the stress off the lower back and make sure your shoulders are back the entire time.

 

This way it will take off the stress away from the rotator cuff muscles and make sure that the chin is tucked in. keep your stomach tight and you are going to come down and pop up back up and keep a good pace and tempo. As you are doing this you do not want your shoulder blades to round and don’t want your back to arch. It will put a lot of pressure to your set joints, particularly on the spine.

 

And you do not want your back to round forward, doing this motion you wanna make sure that you are nice and flat, shoulders are back, good pace and tempo. Those individuals like who has possible shoulder issues I would recommend not going down all the way it will take the pressure off that area.

 

If you are having difficulty doing a push up you can go on a bar or such a elevated surface like a table, chair and that will take the stress off the upper body and it will be little bit easier. You can also go on knee that’s another solution to the push up position. This just a basic push up, high calorie burning which we have included in our sample workout routine. Works the chest, works entire body if you keep everything nice and tight.

 

Side Planks with top (outside) leg abducted in the air

In this video we are going to do the Side Planks with both legs forward we are going to with staple legs. With staple legs it will work your hip muscles a little bit more and your trunk muscles. You want to keep your hips up and hold it for a allocated amount of time. When you are doing this motion, like I said you want the hips to drop down and very important to any low back pain.

 

Airplanes

Unilateral Stiff Leg Dead lift which is also known as airplane. You are going to starting with your feet with same width about your hip. So you will be standing on one leg for this exercise. Standing on your left leg we are going to drop your chest forward and butt go up behind you and you are going to raise your opposite leg behind you.

 

In this full body functional exercise that we have included in this sample workout plan. Make sure that you are not twisting your hips like this, you want to make sure that you are keeping yourself good alignment. You also need to make sure that you are not rounding up your lower back. You want to keep your chest up, higher so you can maintain that arch in lower back.

 

And you come back up, it is okay if your knee bents slightly bents on this exercise. Your goal is to keep it mainly straight. Some of the motions coming from the hip the leg you are standing on. Your arms you can drop them on forward or raise them up on the side for balance. Not so important the position of your arms.

 

Again the main thing is you are not twisting at the hips, you are trying to keep your body nice in line with from head to toe so you can keep the natural curve in the lower back. This is a little bit more advance exercise, you see even Garr seems to have little bit of hard time. He is twisting somewhat you got to make sure that your hips are more in line with your body. Chest up, keeping your back curved.

 

You will mostly feel this exercise at the back of thigh hamstring muscles, gluten muscles. Keeping a tight core you will feel your back extension muscles, your abdominal muscles. And that is your Unilateral Stiff Leg Dead lift.

 

To get the most from this workout, combine it with a body that is not filled with substances that slow your metabolism and increase the build up of fat.

 

What is that substance?

 

It’s all the Chemicals we are being exposed to. I wrote a book on how to identify these hidden chemicals and you can get a copy of it for free below.

 

Easy gym workout routines – Sample workout routine – holistic health way

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Sample workout routines for better life, weight loss

Easy gym workout routines

 

Do this easy gym workout from the top to bottom in a circuit. Then repeat

Squat and chop down

Squat and chop down is a high level core exercise, your feet should be at least shoulder width apart and as you pull the band you are going to squat down at the same time. So what we have here is multiple joint involvement that’s why it is a high level. So when you are squatting down you want to sit back on to the heels, you want to make sure that you knees are nice and straight.

 

You do not want them to buckle in because it puts too much pressure on the knees and causes your back to round so be careful of that. As you are going down you want to keep your arm nice and straight. You will go from the shoulder to the thigh and keep this nice tempo because what is gotta do is basically work the body harder. So we have so much involvement, specially your trunk muscles, shoulder muscles, your arm muscles to pull across as you do the squat and chop down level 4.

 

Lunge and Row

We are doing lunge and row so what we are doing is working on the lower and upper body at the same time. You see we are in a split stance and we are going to challenge your balance a little bit more in this exercise. Another thing is we got to keep our chest up, we are going to keep 80,20% means 80% of your weight should be on the front leg and 20% on the back leg.

 

All the pressure should be on the heel of the front and you do not want this back heel to dropdown. Because if this heel drops down you are not going to be able to lunge so you got to keep it up. So few points while doing this exercise.

 

Not only we are working the lower upper body one thing is you do not want your knee to give in, obviously it will put stress on the knee and it will also take away the activation of the hip. Other thing is you do not want to lean back to far, you will see it is putting a lot of stress on the knee cap.

 

So always keep that 80/20 rule guys, and other thing is you don’t your shoulders round. Because if your shoulders are round, its gonna cause whole break down. Its going to stress your back and your upper body also. So you want to keep your shoulder blades back. Wanna keep good time and attention, like I said it is a great exercise for weight loss. It will burn a lot calories because we are working on the lower and upper body.

 

Stand and Chop Up

Static Chop up, what I mean by static is the lower body just static with knees slightly bent, hip slightly bent and we are sitting back and your feet with shoulder width apart. This exercise is great for the core muscles. When we are saying core we are not talking about sit ups, we are not talking about crunches that’s on back. We are talking about standing postures which are great for core muscles.

 

What we have is feet shoulder width apart, he is going to basically keep his chest up and pull with the framework of his body. From the hip to the shoulder. Anything outside of that will put stress on the shoulder and put stress on the back alright. If you keep it within this distance A to B, it will work very hard and you are going against gravity and that’s going to work twie as hard as well.

 

So you can see you do not want the shoulders to round, if your shoulders are round it is going to put stress on the rotator cuff and like I said any type of twisting motion will put stress on the spine as well. And you do not want you kneed buckling, because if your knees buckling in it will obviously take away the hip motion.

 

IT is great for the trunk muscles, great for the upper body. It is a full body exercise. It is definitely great to do this without lying down and doing some crunches. You can see he is doing great time and rotation, what that means he is going to burn more calories, it is safer and it won’t put unnecessary stress on your joints.

 

Squat and PNF D1+D2 Flexion

Squat and PNF D1+D2 Flexion is great full body functional exercise to do your lower and upper body exercise at the same time. Feet are shoulder width apart and we are going down to a certain degree and keeping a good pace and tempo. We are actually pulling across and externally rotating to the other side.

 

So when you keep good decent tempo what its going to do is burn a lot of calories and also this exercise is great for athletes and general population.

 

Lunge And PNF D1 Extension

Another great exercise for lower and upper body and functional fitness, you can see the feet are split and in lunge position. We will burn a lot of calorie guys which is very important. You can see we are going up from a palm up position to a palm down position. You can see the knee straight, the back heel is up and the arms are straight which are making the back muscles work harder.

 

What you do not want to do is round your shoulder and the back heel to drop, it takes away from the front leg.

 

And you do not want the knee to buckle in while lunging, which is a no no. You want to keep it nice and straight so it works the hips.

 

Push Ups

Push ups are complex and a great full body functional exercise and there are a lot of muscles involved to do a push up. First thing we are going to do is get to the push up position. You want to make sure that everything is right and tight. So when you do that it will take the stress off the lower back muscles and make sure your shoulders are back the entire time.

 

This way it will take off the stress away from the rotator cuff muscles and make sure that the chin is tucked in. keep your stomach tight and you are going to come down and pop up back up and keep a good pace and tempo. As you are doing this you do not want your shoulder blades to round and don’t want your back to arch. It will put a lot of pressure to your set joints, particularly on the spine.

 

And you do not want your back to round forward, doing this motion you wanna make sure that you are nice and flat, shoulders are back, good pace and tempo. Those individuals like who has possible shoulder issues I would recommend not going down all the way it will take the pressure off that area.

 

If you are having difficulty doing a push up you can go on a bar or such a elevated surface like a table, chair and that will take the stress off the upper body and it will be little bit easier. You can also go on knee that’s another solution to the push up position. This just a basic push up, high calorie burning. Works the chest, works entire body if you keep everything nice and tight.

 

Side Planks with side laterals

Great exercise for working the trunk muscles, core muscles, lower body, back muscles and the shoulders. We are going to a lying position and we are going to lie down on the side arm extended and your left leg corner and right leg back. As when you are doing this exercise you will keep your shoulder blade back and your trunk nice and tight. You can see that he is keeping a good pace and tempo.

 

One thing is you got to keep the shoulder nice and compact because if you do not it will obviously put a lot of stress here. And other thing is, you don’t want the hip to drop down. It will obviously put a lot of stress on the back. We are going to keep the arm straight and pull up like so. It is a great exercise for your trunk muscles, your hips, and shoulders.

Like I mentioned in the other workout page, to get the most from this workout, combine it with a body that is not filled with substances that slow your metabolism and increase the build up of fat.

 

What is that substance?

 

It’s all the Chemicals we are being exposed to. I wrote a book on how to identify these hidden chemicals and you can get a copy of it for free below.

I’ll also send you other workout safety tips too.

Stretches to reverse the damage from sitting all day

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Are you sitting all day?

Stretches for lower back pain due to sitting at a desk all day

Do these stretches at your desk throughout the day,  Stretches all the muscles that get tight from sitting all day

Here are few exercises that will help you to cure your lower back pain that you got from sitting all day long. These pains are common to those who work on computer and sit 3-4 hours or more at a stretch.

Touch Down Stretch

This exercise for lower back pain, you can simply do in your office and it does not take a lot of space or time

 

In this video of reversing the damage from sitting all day at a desk we are going demonstrate a technique or stretch to help length our front of the body to eliminate lower back pain. This stretch is going to focus on the abdominal wall, the hips and the thighs. First thing that we are going to do is we are going use a chair and we want the chair slide up against the wall to prevent any sliding.

 

We are going to put one foot on this chair and as we lean in the first thing you want to do is you want to start arching the mid back and as you lean in your arms raise up creating this touch down look. And if you find yourself having not so much of flexibility and your foot on the floor the heel starts to come up that’s fine as long as you start feeling the stretch on the front of the body.

 

And due to balance ideally you want to hold this stretch for about 30 seconds. If you find yourself balance is little challenging may be bump it down to 10 seconds. And you can do 10 seconds 10 times or you can raise it up to 30 seconds and 30 seconds 5 times. So once again we are going to put our foot on to the chair and we are going to position our upper body to arch our upper back, leaning back, arms raise up.

 

As I lean into the stretch I should feel that stretch on the abdominal wall, hips and thigh and a little tip, if your heel on the floor starts to raise up that is fine as long as you still feel the stretch on the front of the body. If your balance is challenge hold for about 10 seconds doing 10 times. If you do have the balance do 30 seconds 5 time.

 

Self Neck Stretch And Massage

As you tend to sit at a desk all day and do your work, you constantly put pressure on your neck. This neck stretching will help you out a lot.

 

In this video of reversing the damage from sitting all day we are going to demonstrate actually how to thumb strip or we could use our finger past to the length of the muscle to help with the Sternocleidomastoid. We are going to take the same approach of another stretch. We are going to take our finger pads and pin down the muscle and we are going to take the opposite hand and as if we are almost outlining the muscle.

 

At the same time we are going to extend your head and then you allowed it to bring your ear to the opposite shoulder. Once you reach to the point which is the bony part behind the ear then you can reset yourself. Left hand or one of the hand will pin down the muscle and the opposite hand will then outline the muscle dragging nice and lightly towards the bony part of the ear or behind the ear and once you reach that part.

 

You feel good pull you can reset yourself. You can do this 5-10 times and again also looking to the recommendations of your therapist.

 

For Morning And Night Do These:

Side Lying Trunk Rotation Stretch

In this video of reversing the damage from sitting all day at a desk, we are demonstrating the Side Lying Trunk Rotation so for this exercise yo are going to be lying on your side with your knees bent towards your chest. So both foot should be bent one foot on top of the another. For this exercise one arm is going to reach up for the ceiling. Like this. Now you are going to allow your arm to drop behind and lowering it towards the floor so you are going to let your body, upper body follow your arm and your knees are still bent maintaining contact with the table.

 

For this exercise if you have shoulder problems or this particular position strain on your lower back so it can be modified with your elbow bent so roll back to your side. So we can bent the elbow keep to close to your side, to your body and now rotate. So that if you have shoulder problems or if the arm extended put so much strain on the lower back and that is the Side Lying Trunk Rotation.

 

Super Stretch (for hamstring, quads, and hip flexors)

The exercise that cam help you stretch all the core muscles of your body, lower back to ease back pain and help yuo recover from sitting all day long, everyday!

 

We are going to demonstrate the Super Stretch. For the Super Stretch you are going to be lying on your stomach with one leg hanging off the table. So the first thing you are going to do is walk the foot forward on to the floor until you feel a stretch on the back of your thigh, hamstring area.

 

Once you get the stretch on to the back of your thigh on this leg you are going to be using green strap or dog leash, hooked over to the opposite foot, we will give it over to the shoulder and you are going to pull this with both hands and you will bring this leg upfront until a stretch is felt on the front of your thigh. So typically we hold the stretch most commonly for 30 seconds. And this is the Super Stretch.

Hip Rotator Stretch

We are going to demonstrate the final exercise in this series of exercises that you should do help your back recover from the pain from sitting all day. This exercise is called supine Hip Rotator Stretch so you are going to start by bending one knee like this, up through your chest, your foot will be flat on the table. Your opposite foot will be crossed over. So you are bringing your foot over to the opposite leg on top over the knee.

 

So once you are in this position with your foot crossed over you will be grabbing on behind your knees with both hands and pull the knee up to your chest. And you are going to feel a stretch on the left hip, like in the buttock area. And typically we hold the stretch for 30 seconds. This is the supine external Hip Rotator Stretch.

Sample Body Readiness Level 3-4 workout with Met Max Movements

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We have created a effective workout plans just for you, do this effective workouts from the top to bottom in a circuit. Then repeat.

Squat and chop down

How to do correctly a workout like Squat and Chop Down?

Squat and chop down is a high level core exercise and very effective, your feet should be at least shoulder width apart and as you pull the band you are going to squat down at the same time. So what we have here is multiple joint involvement that’s why it is a high level. So when you are squatting down you want to sit back on to the heels, you want to make sure that you knees are nice and straight.

 

You do not want them to buckle in because it puts too much pressure on the knees and causes your back to round so be careful of that. As you are going down you want to keep your arm nice and straight. You will go from the shoulder to the thigh and keep this nice tempo because what is gotta do is basically work the body harder. So we have so much involvement, specially your trunk muscles, shoulder muscles, your arm muscles to pull across as you do the squat and chop down level 4.

Lunge and Row

Another great full body workout!

In this workout we are doing lunge and row so what we are doing is working on the lower and upper body at the same time. You see we are in a split stance and we are going to challenge your balance a little bit more. Another thing is we got to keep our chest up, we are going to keep 80,20% means 80% of your weight should be on the front leg and 20% on the back leg.

 

All the pressure should be on the heel of the front and you do not want this back heel to dropdown. Because if this heel drops down you are not going to be able to lunge so you got to keep it up. So few points while doing this exercise.

 

Not only we are working the lower upper body one thing is you do not want your knee to give in, obviously it will put stress on the knee and it will also take away the activation of the hip. Other thing is you do not want to lean back to far, you will see it is putting a lot of stress on the knee cap.

 

So always keep that 80/20 rule guys, and other thing is you don’t your shoulders round. Because if your shoulders are round, its gonna cause whole break down. Its going to stress your back and your upper body also. So you want to keep your shoulder blades back. Wanna keep good time and attention, like I said it is a great full body exercise. It will burn a lot calories because we are working on the lower and upper body.

 

Stand and Chop Up

A great exercise to be in this workout routines

Static Chop up, what I mean by static is the lower body just static with knees slightly bent, hip slightly bent and we are sitting back and your feet with shoulder width apart. This exercise is great for the core muscles. When we are saying core we are not talking about sit ups, we are not talking about crunches that’s on back. We are talking about standing postures which are great for core muscles.

 

What we have is feet shoulder width apart, he is going to basically keep his chest up and pull with the framework of his body. From the hip to the shoulder. Anything outside of that will put stress on the shoulder and put stress on the back alright. If you keep it within this distance A to B, it will workout very hard and you are going against gravity and that’s going to work twice as hard as well.

 

So you can see you do not want the shoulders to round, if your shoulders are round it is going to put stress on the rotator cuff and like I said any type of twisting motion will put stress on the spine as well. And you do not want you kneed buckling, because if your knees buckling in it will obviously take away the hip motion.

 

It is great for the trunk muscles, great for the upper body. It is a full body exercise. It is definitely great to do this without lying down and doing some crunches. You can see he is doing great time and rotation, what that means he is going to burn more calories, it is safer and it won’t put unnecessary stress on your joints.

Squat and PNF D1+D2 Flexion

Squat and PNF D1+D2 Flexion is great exercise to do your lower and upper body exercise at the same time. Feet are shoulder width apart and we are going down to a certain degree and keeping a good pace and tempo. We are actually pulling across and externally rotating to the other side.

 

So when you keep good decent tempo what its going to do is burn a lot of calories and also this exercise is great for athletes and general population.

 

Push Ups

A must have for full upper body work out plans

Push ups are complex and there are a lot of muscles involved to do a push up. First thing we are going to do is get to the push up position. You want to make sure that everything is night and tight. So when you do that it will take the stress off the lower back and make sure your shoulders are back the entire time.

 

This way it will take off the stress away from the rotator cuff muscles and make sure that the chin is tucked in. keep your stomach tight and you are going to come down and pop up back up and keep a good pace and tempo. As you are doing this you do not want your shoulder blades to round and don’t want your back to arch. It will put a lot of pressure to your set joints, particularly on the spine.

 

And you do not want your back to round forward, doing this motion you wanna make sure that you are nice and flat, shoulders are back, good pace and tempo. Those individuals like who has possible shoulder issues I would recommend not going down all the way it will take the pressure off that area.

 

If you are having difficulty doing a push up you can go on a bar or such a elevated surface like a table, chair and that will take the stress off the upper body and it will be little bit easier. You can also go on knee that’s another solution to the push up position. This just a basic push up, high calorie burning. Works the chest, works entire body if you keep everything nice and tight.

 

Side Planks

The first one to include into your core workouts!

In this video we are going to do the Side Planks with both legs forward we are going to with staple legs. With staple legs it will work your hip muscles a little bit more and your trunk muscles. You want to keep your hips up and hold it for a allocated amount of time. When you are doing this motion, like I said you want the hips to drop down and very important to any low back pain.

 

This workout can be repeated 2-3 times doing each exercise for 15-20 reps.

 

Keep in mind that this workout assumes you are a LEVEL 4 in our Body Readiness Ranking System.
If you want to test yourself, and get a FREE completely customized workout based on your unique movement skill level,  click here now to get assessed and receive your workout.