Posts tagged FITNESS
Deadlifts or Squats?
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DEADLIFTS OR SQUATS

There is a lot of debate around which of the two lifts is the most effective exercise to measure raw strength and recruit more muscles in the body.

THE FACTS

Both exercises are putting most of the load on your hip and thigh muscles, each in a different way.

The deadlift clearly recruits more overall muscles in your body, simply because your forearms and biceps are always engaged in the movement holding onto the bar. Especially if you are lifting heavier you will fire these up instantly. While you squat you don’t use your arms muscles, as the bar rests on your shoulders.

On the other hand, your calves are not stressed during the deadlift. That is only achieved by the squat because of the way the weight and pressure is spread through the foot during the movement.

Deadlifts are the best exercise for your main back chain muscles, i.e glutes and hamstrings. Your back muscles are also stressed while deadlifting. Those of you who are lifting heavy for a while, you probably have developed strong trapezius and rhomboids muscles.

Squats place a greater pressure on the front chain, specifically your quadriceps and for that reason it’s considered to be the best exercise for these muscles.

Same as the deadlifts, squats also work the hamstrings and glutes.  Reaching specific angles between the thighs and the ground will recruit these muscles in a different way.

Both of these two lifts place a great pressure on your spine and this is where the core muscles come to rescue. During the movement every abdominal/core muscle is recruited to create internal pressure and support the spine while performing these lifts.

PICK ONE OVER THE OTHER? NAH!

Both deadlifts and squats are great exercises to perform. They both work your glutes, hamstrings, quadriceps (i.e mainly your thigh and hip muscles) as well as your core/abdominal and arms. If there are minor differences, then they complement each other. 

If you’re lifting already, you probably won’t pick one over the other. We won't either. 

Stay awesome!

 

 

A small habit exercise

I love Mondays recently. I have changed my mind about Mondays. Clean slate paradise.

 

Changing your mind is a very personal affair. Changing your mind about your body is a long term effort that doesn’t happen overnight.

 

For practice, is best to start small, with things that are (apparently) not related.

 

Choose a small, annoying little habit you have. You know it’s not good for you but you can’t rid of it.

 

(Example – I keep receipts I don’t need in my wallet. When I need to pay by cash, I can’t see the cash; I need two hands to rummage through, I then drop whatever I hold in my other hand. This makes me avoid cash payments. I have no cash right now in my wallet. But I have receipts. Annoying)

 

Try this:

 

Step 1 – Pause – right before you start, take a time out. (It’s your life after all)

 

Step 2 – Look at the object of your affection (the receipt, a donut, etc.) and consider if you really need it. Need it, not want it.

 

Step 3 –  Decide– keep it or bin it.  99% of the times I don’t really need to keep a receipt or eat a donut. Everything is digital now. My bank statement loads automatically into the accountant’s software. And those office snacks leftovers can go in the bin. The receipt can go in the bin. You are not a bin.

 

Step 4 – Do it – whatever you have decided, do it. If you decide to keep it, remember why it was. And see if that changes next time. Chances are, it’s always the same reason. If you know why you’re doing it, you’re winning.

 

Step 5 – Don’t judge yourself – just notice the why’s. The less you resist it, the clearer it gets. And that’s what we want to do here – get really clear about it.

 

It turns out I still pick up receipts because a) littering guilt b) tax return accuracy c) personal information on receipts paranoia.  What can I do. If I really don’t need a receipt (and that’s most of the time) I will: a) ask the person who’s offering it to me to bin it instead  - planet saved b) file it on my paperwork day, Tuesday at 10 am – software glitches covered C) shred it, on Tuesday at 10am – no one can ever send me unwanted mail and identity fraud me.

 

If I have a receipt in my wallet on Tuesday afternoon, I have failed.

Chances are, I will need some time with this process.

 

In the meantime, I can and I will get some cash out.

An image worth 1000 words

This is Giovanni, my client and friend. There is not much to be added, since these images speak for themselves.

 

I would add WILL POWER, DEDICATION, FOCUS and CONSISTENCY. All of which are his attributes.

 

Before he made up his mind to take the big step and change his lifestyle, Giovanni was never a fitness enthusiast. He did not exercise at all, he enjoyed his cakes and sugary drinks every day.

 

When he approached me for help, his overall body fat was 35% and the scale showed 104kg. Five months later, he was 32 kg lighter and his overall body fat dropped to 17,5%.

 

These are just numbers we used to track his progress, but the most amazing part is visible for everyone to see.

 

Not only that his physical appearance has changed, but his overall physical condition, explosiveness, strength and stamina have improved dramatically since we started this journey together. Not to mention his health.

 

It is amazing what you can achieve when you really want to.

 

I am incredibly proud of him and rarely have met people with the amount of will power and mental strength that he possess. To me, he is a true inspiration for everyone and especially these who may struggle with getting rid of extra weight.

 

The most amazing thing that happended, was not just the reaching of our target but the fact that he sticked with it until this day.  It now takes no effort on his part to eat well and be active, it has become a habit. A habitual behaviour is a lifestyle. 

 

This is the result of SUSTAINABILITY and CONSISTENCY to whatever is that you chose to do. If you can sustain it, you can be consistent, which in turn will give you long lasting results.

 

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" Marietta I could not have done this without your help. You are my guiding spirit. Everyone is shocked with my progress and sometimes when I look at these pictures I cannot even believe it myself. Your attitude and positive influence through continuous support and proper training, changed everything for me. Thanks to you my whole life changed. I have become more confident, happy, healthy and energetic."

" Marietta I could not have done this without your help. You are my guiding spirit. Everyone is shocked with my progress and sometimes when I look at these pictures I cannot even believe it myself. Your attitude and positive influence through continuous support and proper training, changed everything for me. Thanks to you my whole life changed. I have become more confident, happy, healthy and energetic."

Believe that anything is possible.

Stay awesome!