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Why You Should NOT Try to Isolate Muscle Groups When Weight Training

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Working as a fitness professional, there is one type of question I get all the time that shows that many people are missing the big picture regarding the benefits of strength training. This popular question usually goes something like this:

“What exercise can I do to isolate my _______ (insert your muscle of choice abs, quads, biceps, triceps, etc)?”

It doesn’t matter which muscle someone is asking about, they always seem to be asking how to ‘isolate’ it. My first response to this question is always ñ Why in the world would you want to isolate it?

The first thing I try to teach my clients is that the body does not work well in muscle isolation. Rather, it works better in movements along a kinetic chain; that is, large portions of the body assist other portions of the body in completing a complex movement. In fact, there really is no such thing as true muscle isolation. There is almost always a nearby muscle group that will assist in some way with whatever movement you are doing. However, this article compares attempting to ‘isolate’ body parts via single-joint exercises to the much more effective strategy of performing multi-joint complex movements.

When you attempt to ‘isolate’ muscles by performing single-joint exercises, you are actually creating a body that is non-functional and will be more prone to injury. Essentially, you are creating a body that is a compilation of body parts, instead of a powerful, functional unit that works together.

Now if you really want to end up hobbling around in a body bandaged up with joint problems, tendonitis, and excess body fat, then by all means, continue trying to ‘isolate’ body parts. On the other hand, if you would rather have a lean, muscular, injury-free, functional body that works as a complete powerful unit to perform complex movements (in athletics or even everyday tasks), then you need to shift your focus away from muscle isolation. Believe me, focusing on how well your body functions will give you the side effect of a body that looks even better than it would have if you focused on muscle isolation. For example, take a look at the physiques of any NFL running backs, wide receivers, or even world class sprinters. Trust me when I say that these guys pretty much NEVER train for muscle isolation (their strength coaches wouldn’t be crazy enough to let them), yet they are absolutely ripped to shreds! Just look at guys like Maurice Green or Terrell Owens and tell me who wouldn’t want a physique like those guys.

Another benefit to moving away from the ‘muscle isolation’ mindset to a more ‘complex movement’ mindset is that you will find it much easier to lose body fat. The reason is that by focusing more on multi-joint complex movements as opposed to single-joint muscle isolation, you not only burn a lot more calories during each workout, but you also increase your metabolic rate and stimulate the production of more fat burning and muscle building hormones like growth hormone and testosterone.

Let’s look at an example. The machine leg extension is a single joint exercise that works mainly the quadriceps, can potentially cause knee joint instability in the long run, and doesn’t even burn that many calories. On the other hand, exercises like squats, lunges, step-ups, and deadlifts are all multi-joint complex movements that work hundreds of muscles in the body (including the quadriceps) as a functional unit, create more stable and strong joints in the long run (when done properly), and also burn massive quantities of calories compared to the single-joint exercises.

Health & Fitness

Effortlessly Maintain Your Ideal Weight With Ketogenic Eating

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Perhaps the most immediate and dramatic benefit of ketogenic eating is the opportunity for quick and efficient reduction of excess body fat. This also means easy, long-term maintenance of your ideal body composition. Ketogenic eating can make you an efficient fat-burning machine. When you are in full-blown keto, you enjoy complete dietary satisfaction, rarely feel hungry (even if you skip meals!), and never have to struggle, suffer, restrict calories, or force strenuous workouts in order to burn extra calories. Instead, you allow your body to naturally calibrate you to a healthy composition and weight.reset, you’ll learn the best way to ditch grains, sugars, and refined vegetable oils, and you’ll also discover the nutrient-dense, high-fat, low-carb primal foods with which to replace them. During the second week, you’ll focus on the supportive lifestyle behaviors that are essential to succeed with dietary transformation. These include optimizing your exercise patterns, dialing in your sleep, and implementing effective stress-management techniques. In your final approach to the 21-day mark, you’ll put it all together—thereby escaping carbohydrate dependency once and for all and plunging headlong into the world of fat adaptation.

Adopting a long-term ketogenic lifestyle is easier than you think.

You will likely notice immediate weight loss, largely due to a reduction in inflammation (and the ensuing fluid retention in cells throughout the body) and also because you will unlock stored body fat to burn for energy around the clock. It’s not uncommon for devoted enthusiasts to drop 10 to 15 pounds total, including 3 to 6 pounds of excess body fat, during a 21-Day Metabolism Reset.

Then, you’ll go keto, dropping your carb consumption to less than 50 grams a day and also likely lowering your protein to less than you typically consume, while also emphasizing nutritious, natural fats as your main calorie source. Your journey into nutritional ketosis should last for at least six weeks. Then, with your newly minted degree in fat- and keto-adaptation, you can consider and experiment with assorted long-term options, including going back into nutritional ketosis any time in the future to shed excess fat, protect against disease, and enhance cognitive and athletic performance.

Being fat- and keto-adapted means that you can veer off the plan now and then and not tailspin into a monthlong sugar binge. When you have this esteemed metabolic flexibility, you can wake up the day after eating cake by the ocean, or even a bunch more stuff on a weeklong cruise, and get right back into the groove—whether through fasting, a string of keto-aligned meals, or even strategic use of ketone supplements. Adopting this lifestyle means freedom from sugar cravings, fatigue, and overstimulation of the fight-or-flight response from excess carbohydrates. What could be better than that?

Sources:
1. Masino, Susan (ed.). Ketogenic Diet and Metabolic Therapies: Expanded Roles in Health and Disease. Oxford University Press, 2017.

2. Cahill, G.F. (2006). Fuel metabolism in starvation. Annual Review of Nutrition, 26: 1-22.

3. Rattan, S.I.S. (2006). Theories of biological aging: Genes, proteins, and free radicals. Free Radical Research, 40: 1230–1238.

4. Sohal, R.S., & Weindruch, R. (1996). Oxidative Stress, Caloric Restriction, and Aging. Science (New York, N.Y.), 273 (5,271), 59–63.

Source mindbodygreen.com

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Intermittent Fasting, Is Right For You?

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Almost everyone can benefit from intermittent fasting (IF), which—as its name implies—means alternating between periods of eating and not eating for various amounts of time. “Fasting is the oldest dietary intervention in the world,” writes Dr. Jason Fung in The Complete Guide to Fasting. “Because it differs from conventional dieting in so many important ways, fasting carries many distinct advantages.”

Among them, fasting is simple, free, convenient, effective, and allows you to enjoy life’s occasional indulgences. You can do IF on almost any plan, whether you’re vegan or paleo, and it gives your overworked digestive system a much-needed break.

IF challenges conventional health theories: Many practitioners skip breakfast, don’t count calories and go long hours—sometimes days—without eating. They think when you eat may be just as important as what you eat. And it gets results. Intermittent fasting’s numerous benefits include weight loss and chronic disease management.

At the same time, no one plan works for everyone, and that includes IF. Even Fung notes certain people shouldn’t do IF, including pregnant or breastfeeding women, underage people, and malnourished folks. He advises others like people with type 1 diabetes to proceed cautiously with fasting. While you can usually work with a credentialed health care expert and modify fasting to your condition, I’ve found people with these five issues should think twice about, and—in one case—absolutely avoid intermittent fasting:

1. You have gallstone disease.

When you fast, your gallbladder doesn’t release bile. As your liver continues to deliver bile, it becomes concentrated. Breaking you’re fast means your gallbladder could forcefully release sludge or small stones from that buildup that could get stuck in the bile duct. If you have gallbladder issues, proceed cautiously with IF. One study showed that among people with gallstone disease, a long overnight fast increased hospitalization risk.

2. You have an eating disorder.

Here’s my one big thumbs-down for fasting. A systematic review of IF’s potential harms mentioned eating disorders, and writer Emily T. Troscianko asked whether IF is “A Fast Route to Disordered Eating?” in an intriguing Psychology Today essay. If you have bulimia or otherwise struggle with other psychological eating disorders IF could exacerbate those problems. An eating disorder is one condition with which you absolutely should not do fasting. Rather, always work with your doctor when struggling with any sort of disorder.

3. You have adrenal fatigue.

Fasting can keep your stress hormone cortisol ramped up, stressing your already-overworked adrenals. One study with 16 young, healthy female volunteers who fasted for 48 hours had elevated cortisol levels, suggesting fasting could create additional stress. You’re probably not going to fast that long, but beware if you have adrenal fatigue or your adrenals are already overworked from chronic stress—fasting could make your condition worse.

4. Your thyroid is shot.

Your thyroid performs many functions, including balancing energy, body temperature, and emotions. When this tiny gland isn’t working correctly, numerous problems can result. Triiodothyronine (T3) is your active thyroid hormone. Studies show fasting decreases T3, so if you have mild to moderate hypothyroidism, you might want to reconsider intermittent fasting.

5. You’re sick.

Your body needs a steady supply of nutrients if you’re ill, and if you’re not eating you can’t get them. IF could also create physiological or metabolic stress: the last things you want to create when you’ve got a cold, flu, or another virus. At the very least, I recommend bone broth and a nutrient-dense protein shake or green drink to meet those nutrient requirements.

If you don’t fall into those conditions and want to try IF, start out slowly. Have a big dinner, close up the kitchen for the night, and then have breakfast as late as possible the following morning. That creates about a 12-hour or longer fasting window—most of it while you’re sleeping—that helps your body dip into those fat stores. Gradually increase that fasting time, but if you feel nauseous or otherwise unwell, please eat something. Don’t risk your health!

Source http://www.mindbodygreen.com

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Health & Fitness

Yoga Nidra and Consciousness: Chakras in Yoga Nidra

The awakening of consciousness through Nyasa releases tensions and lethargy, thereby healing illnesses

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According to Paramahansa Satyananda, Yoga Nidra actually begins with the experiencing of these chakras. The chakras are also known in other cultures, as we have seen with the Hopis in the USA, but also by the alchemists in Europe and the Inuits of Greenland and Canada, to mention but a few of the more evident examples.

Also: Yoga Positions for Beginners – 2 Things You Need To Know

In the deep Yoga Nidra, we use eight of the major chakras to contact the various planes of consciousness.
On my album, “Experience Yoga Nidra” (previously on cassette tape) I use the mantras (certain sound syllables) connected to each chakra. I also use visual symbols in accordance with the traditions of India and Europe.

When I started to produce “Experience Yoga Nidra” while teaching in the USA, the Indian musician Roop Verma was inspired to record the ancient musical symbols of the chakras. He was the first ever to do this. This special music has been merged with my text and guidance during the deep Yoga Nidra.

Chakras are often spoken of in connection with Kundalini Yoga, a set of methods and meditations that can be used to harmonize and awaken the psychic energy. (The name Kundalini Yoga, however, is also used as the trade mark of a contemporary movement – although they only teach standard yoga).

Kriya Yoga is probably the most profound and effective form of Kundalini Yoga. In an awesome way, it can strengthen the body’s energy field, remove depressions, increase creativity and open you up to a first-hand knowledge of the genuine mystical or spiritual aspects of life.

The chakras have corresponding areas in the brain. When they are relaxed and harmonized during Yoga Nidra, the release of unwanted states such as confusion and lack of concentration begins. People who awaken their chakras through yoga and meditation, open up to a previously unknown capacity for communication, insight, and creativity.

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