Getting Muscle Balance in your Workouts

You have heard me speak about training the body as a “whole” or a unit. Another way to put it is “MUSCLE BALANCE” or the principle of opposition, which leads to muscle balance.

Here are some simple key points to keep in mind in working toward muscle balance:

- Exercise routines must be designed to develop this balance, it doesn’t happen by itself
- Muscle balance is developed by exercising “paired muscles”
- Paired muscles are muscles that have opposing functions and are found on opposite sides of the joint.

Exercises for the upper back and core: Reverse Fly and Bentover One-Arm Row with dumbbells

This week’s video features two exercises that compliment the last two videos where we have been focusing on back health. This week I show you how to do the Reverse Fly with dumbbell and Bentover One-arm Row with dumbbell.

And be sure to watch for the SPECIAL SECRET exercise at the end of the video….shhhhh, it’s a secret!

Exercises for a healthier back

The exercises in today’s video are to be done anywhere, anytime. Do them in sets of 3 with 10 reps per set.

Note you need to keep your knees slightly bent even when doing the straight leg or (stiff leg) dead lift. Maintain a flat back throughout both exercises, (do not bow your back).
Stay shallow with the forward bend in the “Good morning”, keep the abs pulled in and flexed allowing them to assist the low back in controlling the move up and down. No quick moves or jerking starts and stops. Only smooth movements.

When doing the “Straight leg dead lift” you want to start shallow at first and then go a little deeper to get more stretch out of the hamstring muscles.

As always, warm up a little before doing any exercise. Take a quick paced walk around the halls and stretch a little before starting the exercises.

I will have some more of these exercise next week to loosen the back up and create more flexibility.

Only you can prevent back problems

It is true that in our jobs, our play, and in our every day lives, we all do things that compromise the safety of our backs. Many times and or almost always, back disorders are preventable. Give that some thought!

The cause of the vast majority of neck and back disorders today are mechanical damage to the spine related to poor ergonomics, work environments that require poor posture, excessive material handling, highly repetitive motions, poor lifestyle, obesity caused by poor eating habits and lack of exercise, loss of flexibility and the weakening of the supportive muscle of the neck and lower back.

You hear me saying over and over that we need to improve our body awareness (mind muscle connection). Being aware of our posture is the ultimate description of body awareness.  Too many people deal with spinal problems like they do other health issues. They don’t worry about them until the problems occur.

When back problems prevent normal activities such as work, driving a car, sitting at your desk, enjoying intimacy with your spouse, and caring for your children, then the disability becomes so dominating that it causes a complete deterioration of the quality of your life.

BETTER UNDERSTANDING YOUR BACK PROBLEM

Carbs are King

If it’s energy to build lean muscle you’re looking for, then look no more. Carbs are the King of energy.

Although fat will fuel your aerobic sessions, it is not a good source for fueling your anaerobic training. By the time you begin using fat for energy in your weight lifting sessions, your workout has lasted too long and you go into the aerobic phase. This means you will start wasting muscle. The same is true if your body starts using protein for energy in your workout- your carbs were too low, so instead of building muscle, your body starts using muscle as an energy source. Carbs will help spare the muscle.

Using the Foam Roller – Therapy for TUFF Guys!

You have probably read or heard me talk about how important stretching is, in fact, in our main article last week I referred to it as another “fountain of youth”.  But sometimes stretching can be hampered by “triggers points” we have in our muscles that prevent us from getting a good stretch.  Trigger points are usually brought on by a previous injury or overuse of the muscle, stress or tension.  In this week’s video I am going to show you how to use foam rollers to roll out these nasty trigger points. Sometimes these areas are tender and it may be difficult at first, but if you stick with it, it will become less painful and you will begin to gain more flexibility.

Top 10 Reasons to Stretch

HAVE YOU HAD YOUR STRETCH TODAY?

If you’re not already incorporating stretches into your regular training program, here are 10 reasons you should STRETCH:

1. Reduces your chance of developing back pain

2. Increases blood flow to joints and muscles

Classic moves that strengthen: The Chest Press and Wide Fly

The exercise video this week is to be done in a circuit set to stimulate heart rate, cardio respiratory system, and the core and abs. These are exercises anyone can do and they can be done anywhere.

• Do all three exercises together as one set, do three sets of 10 to 15 reps with a short break after completing this three-exercise circuit.  (30 to 60 second break)

Check out more exercise videos on my youtube.com/bodybywright page.

 

THYROID – Master of Metabolism

What is your one-ounce solution to looking great, feeling great, having boundless energy, and being halfway to owning a tight, sexy waistline?

THYROID … Master of Metabolism!

Surprise!  The Thyroid, that small butterfly shaped gland situated in front of the neck, basically wrapped around your larynx (voice box). Most of us would probably never guess that such a small little bunch of cells, however specialized, could be so important to the health of the rest of our body.

But, it is SO IMPORTANT in a management kind of way!

If you possess an underactive thyroid (hypothyroidism) you can count on:

Just take a pill? Everyones biggest dream! Or is it?

Just take a pill, Everyones biggest dream!!! Or is it? Norwegian doctors have determined that CONJUGATED LINOLEIC ACID (CLA), ironically a polyunsaturated fat found naturally in red meat and dairy, reduces fat. The study shows subjects who took CLA lost an average of nine percent body fat. They also increased lean body mass by about two percent.CLA may decrease the amount of fat stored after eating and help the body use existing fat for energy. You may want to find a supplement with CLA to add to your exercise and diet regimen.