"The Best, Most Effective Exercises for
"Strength Training Tips to Get Results"
"Deadlift: Proper Form"
"Nutrition Tips for Weight Loss"
- THE BEST, MOST EFFECTIVE, EXERCISES FOR LEGS!
ability of exercises to target certain muscles. Remember,
only limbs could be measured due to the Magnetic Resonance
Imaging design. This week: LEGS.
anatomy, the leg is composed of:
quadriceps: the vastus lateralis, vastus intermedius, vastus
and medialis, & rectus femoris (found above the vastus
adductor muscles: these "groin" muscles bring the
leg towards the mid-line (adductor magnus and adductor brevis)
hamstrings: biceps femoris, semi-tendinosus, and semi-membranosus
calf: larger, higher gastrocnemius and the soleus (underneath
greatly stressed the 3 vasti muscles & moderately stressed
the rectus femoris and adductors
surprisingly little hamstring involvement
FRONT SQUAT (the bar is in front of the body resting across
the shoulders) showed the same pattern of involvement
moderately stressed all 3 vasti muscles
greatly stressed the adductors
no hamstring or rectus femoris activity was shown (VERY SURPRISING!)
PRESS (with the feet placed high on the platform)
greatly stressed the 3 vasti muscles
SURPRISINGLY, no hamstring involvement
greatly stressed all muscles of the quadriceps
changing the direction in which the toes pointed reduced the
activity of some muscles, therefore it is safest and most
effective to perform this exercise in a natural position
moderately stressed the hamstrings and adductors
only moderately stressed the hamstrings
greatly stressed the semi-tendinosus
AMAZINGLY, no stress on the biceps femoris
thus, it appears the lying leg curl is more effective
greatly stresses both the soleus and gastrocnemius
pointing the toes in decreased the use of both muscles, therefore
is less effective
does not apply a significant stress the gastrocnemius!
it only stressed the soleus (due to the bent-knee position)
thus, the standing calf raise is a better exercise for the
entire calf complex
these findings with caution. Some are extremely surprising
and go against all previous beliefs although the technique
seems pretty reliable...
well, the gluteal (butt) muscles could not be examined. These
would probably be predominant in lunges and leg presses with
feet placed on the platform.
-STRENGTH TRAINING TIPS TO GET RESULTS
trainee wants to avoid "accommodation" (a plateau
in performance). The plateau occurs when the response to a
repeated stimulus decreases over time. For example, an individual
that always does bench press for 3 sets of 10 reps may find
that strength development is not occurring after using this
exercise for several weeks. Therefore, it may be inefficient
to use this exercise routine for extended periods of time.
The plateau may be avoided by modifying the resistance (heavier)
or by choosing a new exercise (be creative!).
vs. Free weights
source of resistance is often the source of great debate.
Machines effectively train the specific muscle used in the
exercise, so they are not worthless to any experience level.
However, free-weights train both the muscle and movement pattern
and appear better suited for athletes or functional training.
may lead to premature fatigue (ascending = adding more weight
with each set). That is, by the final set, you may not be
able to perform optimally, whereas if you started at a higher
intensity, more work may have been possible. For example,
doing squats with 135lbs for 10 reps, then 185 for 8, then
225 for 6. However, after a sufficient warm-up, the individual
may have been better off to go to 225 and may have been able
to do 3 sets of 8 reps to provide a better training stimulus.
with lower fitness levels will achieve greater gains with
less specific exercises (when compared to advanced trainers).
Individuals with more exercise or lifting experience may need
to rely on more specific exercises to benefit. This refers
greatly to athletic populations. For example, to increase
jump height, a beginner to training may improve simply by
doing leg presses, where an experienced b-ball player will
require weight training and specific jumping drills.
- THE DEADLIFT EXERCISE: PROPER FORM
: do not let the back become rounded during
: it is not necessary to perform this exercise
from a step or elevation
rounding the back can sprain the ligaments of the lumbar spine
increases the stretch of the ligament while
the ligament is supporting a load
refrain from letting the bar go too low (this stretches the
hamstring beyond its
normal capacity and may round the low back)
: consider this, the trainee may not have
the ability to stretch far, BUT/
adding weight helps the individual stretch
further, BUT/ this increased
while in a loaded position may increase risk of ligament sprain
: maintain a straight back as this makes
the structures (muscle and ligaments)
more efficient in dealing with forces of the
: also be sure to breathe properly (exhale
on exertion for all lifts) and train the abs
to provide muscular support
exercises are awesome for building strength and training many
muscle groups at once, therefore, learn the proper technique.
Try to include squats and deadlifts in your training program.
- NUTRITION FOR WEIGHT LOSS
is necessary for safe weight loss?
calorie deficit must be created through exercise and a small
calorie reduction. This means more energy goes out than comes
in. If it were only so simple!
seems to increase with activity level (therefore cancels out
energy expended), this may not always happen.
body will attempt to conserve weight during times of increased
activity and reduced calorie intake (body becomes more efficient
do not tell how much of the body weight is muscle, fat, OR
all know someone who eats a lot (and eats a lot of "forbidden
foods") BUT does not seem to gain a pound, while others
eat very little and still have difficulty in altering their
must use weight training to build muscle mass and increase
metabolism and you must exercise consistently. The energy
expenditure will help develop a negative caloric balance.
your success on how you feel, how your clothes fit, and how
well you perform in your sport/activity, NOT on how the scale
not starve yourself. The body may shut down its metabolism
and it becomes extremely efficient in saving/storing energy.
Eat nutritious meals spaced evenly throughout the day to maintain
the metabolism and provide energy for exercise. Reduce any
unnecessary food intake.
you are trying to eat fewer calories then are needed to maintain
weight. Aim to reduce the calories by a maximum of 20% (i.e.
200-400 per day), BUT/ never go lower than 1500 total daily
calories. Reducing the amount of fat in your diet greatly
helps in reaching a calorie deficit (because each gram of
fat has 9 calories).
NOT eat "fat-free" foods in excess. Remember the
aim is a calorie deficit! There are no magic OR forbidden
foods. Some are better than others BUT very few items need
to be fully excluded from a diet. Allow yourself at least
the occasional treat.
water as your low-calorie fluid source, unless you need the
nutrients that are provided by a glass of milk OR juice.
you really need to lose weight? Losing weight often involves
certain sacrifices, so determine if it is really necessary
for health or performance and then make full commitment to
you decrease your food intake without your health suffering?
Try to reduce calories with your health in mind by reducing
the foods with least nutritional value (i.e. processed foods,
sugary drinks, excess sauces, and sugar).
you truly hungry when you eat? Are you just thirsty, bored,
you active for only 30minutes (your exercise session) and
then stuck in a chair for the rest of the day? Consider this
before you justify an increase in caloric intake.