Steve Young

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Secret to pain free body – finding balance in life

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The Secret To A Pain Free Body

In this video I am going to tell you a secret of how to have a problem free body by finding balance in life. We just went through the last decade where everything was extreme, hard core people were pushing it to the max. I can tell you that the I have seen the results of that life style which is people get hurt, people get injured, people doing extreme diet, they cannot handle it and come back to the way they were eating, which is pretty bad.

 

find balance in your lifeThe secret is finding balance, it is not a secret, it is something from the Eastern Culture have discovered thousands of years ago. Just listen to the body and what the environment telling you. Now I will tell you what I mean buy that. When you are doing a workout, it is so hard that you are going to throw up, that is actually not good.

 

Examples that you are not finding balance in workouts

 

When you throw up it is your body’s response of saying you were going to hard. You do not adapt to that workout. Whoever told you that workout, whoever teach you that workout it means they did not prescribe the right level of workout for your body.

 

So throwing up is not good, another example would be, picking out your currently eating. May be not eating breakfast that much, may be you are having wrong snacks and other stuff. And going and trying to eat like a cave man or some type of low card diet or cutting out this or cutting out that. That’s not finding balance.

 

Finding balance is about doing small changes, doing what you can and working with your body and working with your mind. When you find balance that is much more sustainable, much healthier, and much better for your mind and body.

 

Another example would be, if you are looking to stretch a certain body part or if you have aches and pain you can go from doing nothing to doing everything at once. Because you tend to overdo it, we treat a lot of people are at opposite extremes, either they do not do anything and they don’t get better or they do too much and actually end of straining the area.

 

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It’s like stretching, you can’t stretch extremely hard hoping to get faster flexibility. When you stretch too much you end up causing strain and inflammation. What is all go back to is finding balance, so when you are ready to training, eating a certain way, you can really apply this to anything in life.

 

It’s about finding balance, that’s a secret. It’s not about pushing to extremes, enduring symptoms in your body. Always listen to your body, is going to tell you what you need and what you should not be doing.

 

Oh, if you have questions, just go to our FB page here https://www.facebook.com/bodySolutionsinc and ask!

Dangers of dieting

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Not so most effective diet

Hey this is Doctor Steve, welcome to this video. I am going to talk about the dangers and serious side effects of dieting. I have so many clients for over past 2 decades and literally from talking to trainers from all across the country when I used to lecture.

 

What I am used to talk about is that my client is going to Yoyo diet. They drop weight and they gain weight. And a lot of time you do not hear the side effects of that. Off course the visual side effect is your cloths fit and your cloths do not fit.

 

Inside your body is however much more detrimental. See when you gain all that weight fast its stressful for your heart to refill all those capillaries, its all just so damaging for your heart to work extra hard to get the blood to all those new tissues the 10 pounds you just gained. Yes they need you transfer blood flow as well. You heart has to work that much harder.

 

And the last process severe dieting is typically associated with low calories and cutting tons of nutrients from your body. It lead your body deprive the nutrients. Scientifically you should never cut 20% of what your body needs.

Dangers of dieting

 

Now to make that simple math, lets say your body needs 2,000 calories a day to survive. That means you should never cut more than 400 calories and many diets cut way more than that. So I would say that stop dieting, follow a sound nutrition program and slowly change your mind set about food.

 

You wanna work on never having guilt eating the bad food. There is no such things as bad food. Right, chocolate, peanut butter, bacon, cheese sticks. Those might be some healthy or unhealthy choice but they are not good and bad.

 

So once in a while you can make an unhealthy choice and choose to eat unhealthy food and that’s okay. Right program should help you to get to that mind set and avoid the good bad, high low, dieting not dieting mind set.

Read more: Why diets do not work for long term weight loss

Its about finding balance, finding something you can live with and avoiding the extreme calorie cutting and then calorie gaining which puts excessive stress on your heart which deprives yourself from the nutrients you need to function. And it puts your body in a state of stress and inflammation.

 

In another videos I have talked about inflammations, chronic systemic inflammation is like the root cause of 80% of all the disease.

 

Anything from diabetes, hyper tension heart disease, Alzheimer’s, brain degeneration. Chronic inflammation exacerbates and causes most of those diseases. Hope this helps you, if you have more tips and need more information for health and fitness and I will post information about those topics.

 

To learn more about a unique program we developed that stops dieting and teaches you to lose weight without deprivation and guilt with “cheat” foods, click here to learn more

To help you, I have a book that will help you restore your metabolism below. Oh, you also get a free workout with it!

Muscle building

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How to build lean muscle

 

Welcome to this video, this is Doctor Steve Young. I am getting common questions about how to put on muscle. How to add muscle mass, so in this video I will show you some of the biggest, effective strategies you can use, right now to add muscles to your frame.

 

And I am talking about lean muscle not just sloppy muscle. The biggest thing you need is a caloric surplus. You need to eat more calories, let’s talk about the timings and the composition, the ratio of protein, carbohydrates and fats with this calories.

Best foods after a workout, after workout protein source for lean muscle

 

The best time is after workout, within 30 minutes you want to consume your largest meal. And this meal should have an ideal ratio of 3 carbohydrate to 1 protein. For eg: it would be 30 grams of protein and 90 grams of carbohydrates. And this is your one time you can have your sugary carbohydrates. Your bad carbs so to speak.

 

Your less healthy carbs you want to eat this time, things you typically would not eat may be like bread, pasta, fruit juices things like that. Well 30 minutes after work out this is the best time to eating your carbs.

 

Your body actually needs those carbohydrates to re fuel your muscles. And when you eat a high level or high level spike of carbohydrates produces insulin which on the daily basis you do not want too high. But after workout it is very anabolic, very muscle building.

Myth of building lean muscle:

 

So its going to hustle those proteins that you are eating into your muscles. So the common myth of eating lots of protein and low carbohydrates because protein gains you muscle and carbohydrates makes you fat so you cut carbohydrates that’s just absolutely not true. so after you work out, immediately no fat, 3 to 1 ration of carbohydrates to protein.

Lean Muscle building supplements

 

And really other than that is getting your supplementation’s, little tweaks you can do to your diet plan. I am assuming that you can eat in every three hours, less glycomates and less carbohydrates throughout the day. And in night switching to more fibrous carbohydrates like vegetables.

 

lean muscle building supplementsIf you are doing all that the next step is taking some supplements. May be adding 10 grams of Leucine immediately before you work out. May be 10-15 minutes before you work out. Its being show to minimize muscle breakdown while you work out and took your body in favour of building muscle.

 

So if you are doing both of those and you maximize your current intake to the next step. Everyone says you know eat casein protein before you go to bed, because it digests slow. Basically you need a slow digesting protein it does not needs to be casein protein. You can literally eat a steak, piece of chicken something like that to care your body through.

 

Protein at the middle of the nigh!

 

Now if you are really motivated you could get up in the middle of the night and drink a large protein shake, it does help. That’s kinda upto you, there is positive and negative. It does disturbs your sleep but if you are someone who gets up in the middle of the night anyway, have a large protein shake and go back to bed.

 

It does put your body more muscle building, more anabolic activity. So the three tips, remember is large, humongous, tons of carbohydrates, 3 to 1 ratio of carbs and protein immediately after you work out.

Protein shake before workout for building lean muscle

 

Try taking Leucine 10 grams before you work out and at night drink a protein shake. Just protein, does not matter any kind of protein…at night. If you incorporate those three things as long as you have the anabolic activity of extra calories you will put on muscle.

 

Now you cannot do all that and be in deficit, it doesn’t matter you will not going to put on lean muscles. I hope those tips will help you now if you want more information, look below there is some information in the website and you can learn more.

Shoulder Health For Swimming technique and High Performance

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Improve Your Swimming Performance With This Shoulder Tip

Hey, this is Doctor Steve Young from bodysolutions where total body fitness is governed by physical therapists. In this video we are going to talk about shoulder blade positioning or your posture in terms of swimming technique, swimming performance and shoulder safety.

 

You see wherever your shoulder blade sits that’s dictated by your posture. in terms of your mid back if your posture slouched, your shoulder blades tilts forward. If you have good upright posture your shoulder blade tilted straight.

How shoulder dictates your swimming technique

 

And how this effects your swimming stroke technique is that, if I have good posture you see I can lift my arm up, my shoulder goes all the way up. I can easily go all the way around.

 

Now what I am going to do on purpose slouch, if you notice when I go this is as far I can reach my arm. This is with good posture, this is with bad posture. And the reason you cannot lift your arm as high in a slouch position because this bone called acromion is forcing your shoulder down.

 

So when I come up, this is as far my arm can go because this bone is hitting this bone if I tilt my shoulder weight down it makes this bone which your arm right here took down as well.

 

shoulder health for swimming techniqueNow the problem with this bad swimming technique is that every time you do this stroke with your shoulder blade not only your stroke distance decrease also there is a higher chance of injury. You see when you jam this bone against this bone there is few different soft tissues in between these bones. One of them will be your rotator cuff tendons, there is bursea, there is also the bicep tendon right here. Any one of this structures can be inflamed when you are in this improper posture.

 

Because you are kind of grinding your shoulder every time. It’s extremely important to be aware of your posture also in your exercise program designed to open up your shoulder blades. You see a lot of us get tightness in pec muscles right here, specially the pec minor which is under the pec major most people know it as the chest muscle.

 

Muscle that starts right here and connects to third, fourth and fifth rib. If this muscle gets right, it will pull your shoulder blades into a forward or anterior front tilted position. That’s the worst thing that you want as a swimmer.
A lot of swimmers do get that position. These muscles do get trained heavily and if you do not stretch it pulls your shoulder blade to the worst position possible. So how do you reverse that?

How to correct your shoulder posture for better performance

 

There is a few strategies on daily basis to improve your swimming technique. One way is to find a door away, keep your hands against it, and lunge forward to get these pec muscles to stretch back. It will get the pec major muscles and it will allow your shoulder blade from this position to go back to the proper position.

 

Another would be for pec minor stretch, you would just go on the floor, on the back. Brace your abs, like you are doing crunches just tighten your ab and just take a broom stick and just flex your shoulder overhead.

 

Its going to allow your shoulder to tilt back. What is important that you keep your abs right that is going to prevent your ribs from being pulled up. Remember the muscle pec minor is attached to your ribs so you need to anchor your ribs down while you are getting your shoulder blade to tilt back up.

What are passive and active stretches for improving swimming technique

 

These are two sorts of passive stretches. An active stretch to do before you swim is simply is more like a dynamic way to warm up the muscle is just to lunge forward and throw your arms up. What this does is kind of activates the muscle, the muscles are working and stretched at the same time. And how it has different effect than the passive stretches where you just kind of hold for 30 seconds.

 

This active stretches not only warm up the muscles, not only stretch the muscles it kind of prepare your body for action. They prepare our proprio receptors. They are little sensory fibres in your muscles and in your joints that senses position changes. And these proprio sensors are extremely important for all sport movements because they are the feedback mechanism of your body.

 

It’s the only way for your brain to know where your arm is at space without you staring at your arm. So those proprio receptors needs to be warmed up just like the muscles needs to be warmed up. So we have the passive stretch this way, on your stomach with sort of your stomach braced with a broom stick.

 

And with an active version where you kind of throw your arm up before you swim. And while you are swimming focus on keeping the good posture so your mid back is arched up and not rounded down. I hope you find this tips very helpful.

Proper Squat Technique For Personal Trainers

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How to properly do a squat : Squat Technique Guide for trainers

What’s the REAL difference between wide squats versus close stance squats…

In this video I am going to show you how to properly do a squat, proper squat technique for fitness trainers! Some basic concepts that can improve personal training quality for every personal trainer. You see there are lot of professional and experts out there telling you this exercise does this, this exercise does that. The main that you need to understand is pure bio mechanics. It all breaks down to physics and force diagrams.

What you can learn from this proper squat technique!

 

When you understand this concepts you can basically look at any exercise and understand 1) What stress or what emphasis is placing upon your body 2 with a little bit deeper understanding you can figure out if that exercise is safe for your body.

 

What this does is allows your to see exercises in a deeper level, more than being just you know, what muscles are being emphasis, what muscles are being worked. But what forces and in what directions is that happening.

 

So I will go into, let’s say squat and different variations of the squat and this way we can understand why certain stances emphasizes certain parts of your gluts or quads. So first thing I am going to do is a wide squat. So you can imagine, someone goes wide and squats down. The two things you want to look for is, what are the joints the access to pivot points right?

 

How our joints, in this case knee joint works

 

If you have a seesaw the pivot point is where the seesaw is touching the bottom. So you wanna look at like what joints are involved in this movement. The two joints that are moving is off course is your knee and your hip joint. They are both flexing at the same time when you do a squat, so depending upon how my body is positioned that dictates if its working the quads more or the hips more.

 

So let’s give you a side view so that you can understand what’s happening. If I have my feet closed and squat down with my upper body pretty upright. What is happening is that my center of mass, my trunk as I am going down is pretty close to my hip, another way of saying is that it is far away from my knee joint.

Proper squat technique for wide squat

 

In a wide squat, if I squat down like this and if I stay in an ideal squat position my center of mass is closer to my knees versus this position which is further from my knees. This means closer, if you draw a vertical line down the distance to my knee right would be about here versus a close squat now it’s a much further distance.

 

Now these distances mean everything, the reason of wide squat when you go down like this works your hip more as I am getting my body more forward, every inch that is going forward is taking more stress on the knees and less to the knees and if I lean back it’s the opposite.proper squat technique

 

So literally this controls what body parts that you are emphasizing. Quads or the hip because I am like shifting my center of mass closer or further away from my pivot points. So if you are upright close like this, my body weight further away from my knee. If I now lean forward more now its going to work my hips more and my quads less.

 

You can feel this literally. If you are doing on your own, if you squat down and keep upright feel what’s burning, your quads. If you lean forward now feel what’s burning its going to be more your gluts. This transition of your centre of mass dictates what muscles are working.

 

What you learned from the above proper squat technique you can apply this to any exercise. If you are doing a bicep curl. At the very top you keep it like this. Now the weight is here, you pivot point is your elbow, it is pretty far from your elbow, vertically. Now if you end up in a bicep curl like this now the joint and the weight going down is pretty close to elbow.

 

Very little resistance on the bicep. If you do a side lateral, if you kind of bent your elbow versus bending the elbow this literally doubles the distance to your shoulder joint versus being bent. This, let’s say you have 10 pounds of resistance. 10 pounds here is like 20 pounds when you extend the elbow. So if you are trying to work the shoulder that’s going to add more resistance more pressure to the shoulder.

 

Read More: Why avoid Wall Squat

 

Bio Mechanics is everything!

 

So understanding the concept of leverage and looking into bio mechanics of physics can mean everything in help you understand what exercises are doing what.

 

It’s all about leverage. Having full understanding of the physics behind the movement allows you to create better movements and safer exercises for your fitness clients.

Healthy knees with this proper squat technique

 

If you want to keep your knees healthy and you workout just for a healthy strong body, avoid squatting too low (below 70 degrees), follow this proper squat technique. The typical recommendation of squatting to parallel or “butt to the ground” is just not healthy.
Below are two studies to prove this point:

 

http://www.ncbi.nlm.nih.gov/pubmed/19276845

 

http://www.ncbi.nlm.nih.gov/pubmed/11949662

 

These studies also prove why you don’t want to do wall squats. A wall squat on both legs produces more knee cap stress than a one leg squat!

 

The only tie you would want to squat low is if you are an athlete and your sport requires you to be in that deep squat position. Working out for vanity is NOT the same as working out for performance. The recent trend is to maximize both, but you can’t.

 

Vanity is about making muscles work as hard as possible to burn calories and built / tone muscles. Therefore you lift in way to make the weight feel as heavy as possible by maximizing the lever arm.

 

For athletes working out for performance, it the exact opposite. Athletes want to make the weight feel as light as possible and minimize the lever arm. This will allow the athlete to work harder and longer without fatigue.

 

 

Dangerous exercises epidemic

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What is dangerous exercises epidemic epidemic

With new workout exercise being invented daily, how do you know what technique is correct? Exercises that have been around for a long time like squats, bench press, deadlifts, etc… have extensive studies on how to move through those exercises, what stresses the joints, which muscles to focus on, and most importantly, what NOT TO DO.

Watch this video to learn more about this dangerous exercises epidemic.

 

 

We will talk about dangers of exercises that are common around gyms, dangerous exercises such as wall slide squat where lean back on the wall and slide down. Dangerous Exercises like upright rows where you grab a dumbbell and do upright row in front of your body. And also bench dips where you put your arm behind you put on a bench and dip up and down.

 

These are very common exercises done in professional gyms that are not painful while you are doing them but overtime will degenerate your body much faster than healthy exercises. At bodysolutions we are all about health.

The list of dangerous Exercises

 

First let’s talk about wall squats. I call it the lipsy trainer squat meaning when someone shows you squat and can’t get it, okay let’s go over to the wall, lean back, legs forward just slide up and down. Very easy you get great burning in your quads, you get a good workout. The drawback to that is mechanics of that exercise does work your quads a lot, almost 100%.

 

But it works your butt and hamstrings 0%, what happens when we have 100% contraction on quads and 0% on hamstrings which is totally admirable in daily functions. Your knee now wants to slide when you create fiction when you go up and down. This friction causes degeneration, basically wear and tear on your knee. Over time, it may not hurt. A day, a week or a month or over year but your knee will degrade faster for doing little conventional healthy functional squat.

 

Second exercise is upright row, taking a weight and doing this motion. Your arm is being internally rotated and your arm is going out to the side. It is a horrendous exercise because you are literally manually pinching bones together in shoulder.

 

There is a test that we do in physical therapy where we take your arm and do this upright row motion to see if this painful. The reason we do that for as we know there is two bones that are smashing against each other while we do that movement. Now when you do that with resistance the intensity of that smash is even higher the more that we do.

 

When we first hear things like rotator cuff tear, basically if you continue to smash those bones together you damage the soft tissues in your shoulder that are designed to help hold your shoulder together. That’s a pretty bad exercise and I recommend that you avoid it.

 

And the last exercise is the bench dip where your arms are behind your, your legs in front, where you dip down to work your triceps. The drawback to this that our shoulders are only designed to go back for about 30 degrees. So if I hold my shoulder blade, this is it, it cannot go any further. If you go any further you make this a dangerous Exercises.

 

But when you dip you will go further than the 2 inches, you are going to do all the way down. And what happens is your shoulder blades tilts forward and rotate with tremendous stress. And the joint that takes the beating is called the AC joint.

 

It happens to you if you are lifting for a long time, if you are in your 30s, 40s, 50s you will notice a bump on that joint and it’s a sign of degeneration of that joint. Years of wear and tear. You were taking that joint and grind in with every repetition.

 

Another exercise which is very popular in commercial gyms but if poorly done could be dangerous, harmful. As you studied bio mechanics, how the body works you will quickly realize that there are lot of exercise done in commercial gyms that are not developed by people who studied how to move your body. They just done because they felt good, you know you feel the burn. The burn that you feel is does worth the exercises but there are so many better ways to work out the muscles that are healthier for your body.

 

That’s what we do at bodysolutions.