A Case For Unilateral Exercises

A Case For Unilateral Exercises
Some of you may be wondering¬† “if the big 3 are the kings of all exercises, why the hell do we need unilateral (single limb) exercises in our work out routines?!” For those of you who only train heavy, doing unilateral exercises can greatly benefit your progress. Doing unilateral (single limb) exercises such as lunges, dumbbell presses, and dumbbell rows can help you develop symmetry, improve your core strength and your stability, improve range of motion, and much more! In this article I explain reasons why everyone should consider incorporating unilateral exercises into their training.

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Progressive Overload 101 (Which is the best method?)

Progressive Overload
If you have read enough fitness articles or follow a few fitness youtubers, you learn that the biggest factor for training progress is progressive overload. In short, progressive overload is adding a stimulus your body is not used to in order to trigger an adaptation. Though you may know how important progressive overload is, you may not know different ways to facilitate it. Most individuals think of progressive overload as adding weight to the bar, which is the most common form of progressive overload. Though that is one way to progressive overload, that is not the only way. Below I will list and explain different ways to progressive overload in your workouts.

In this article I will cover the various methods of progressive overload and which one is the best!

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How To Get Better Sleep

 

 

Hello you all! ūüôā How is everyone doing today? Today I share with you all 7 tips to getting better sleep. Each one of these steps I have used personally and I am 100% sure they will help you get better sleep as well. Hope you all enjoy! :)))

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I AM GOING VEGAN?!

 

Hello everyone! Yesterday I uploaded a video discussing diet changes I will be making and the reasons I will be making them. I truly hope you guys enjoy! :)))

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The Three WORST Reasons To Work Out

     PicsArt_08-10-09.28.27

¬† ¬† ¬†Seems like in the past we have pushed physical fitness pretty hard….. So hard that we had triggered a pendulum swing that began the fat acceptance movement. This, seen as harmless, gave individuals to believe that being overweight was a good thing and was an acceptable way to live. Another post will cover this topic. Fast forward a few years and you now have the present. We are now battling the pendulum swing from our main objective to begin with. Now we are finding any and every reason to workout, but does that mean our reasons are justified? Physical fitness is great for everyone and I believe everyone should workout, but there are reasons to workout that have just became too disgustingly overused. These reasons have nothing to do with the whole concept of physical fitness and will lead to short term success, but long term complete failure. There are too many reasons to workout that I could list, but these would be too minor and would not fit the general public. With this in mind I found the three top reasons that people say they workout, but fail miserably due to the reason they had used to begin their journey.

¬† ¬† ¬†The absolutely overused and repulsive reason to workout……is…..working out to look good for the opposite sex! Sounds familiar, right? Seems like everyone is out to lose weight for summer just to look good. This may seem harmless, but takes away the whole reason for physical fitness. Exercise should be about displaying performance and functioning more efficiently. What individuals do is disregard their efficiency to lose weight however they can in order to be more appealing. Though this can get you started on your soon to be short fitness journey, this plan of attack will fail in the long run. You will eventually find a partner, which will make most individuals feel “good enough”. Don’t just take my word for it…look around you! Every single friend I have had stopped working out (male or female) when they entered a relationship. Believe it or not but you will age, you will wrinkle, and you will die. This is the way of life, and this will be the end of your reason to train. Aesthetics will not last forever, but a desire to be as fit as possible and to be in good health will.

¬† ¬† ¬†The runner up for being the absolute worst reason to train is……training to lose weight! WHAT!? Yes, you heard me. Training to lose weight is most people’s attempt to out work a bad diet. Contrary to common believe, you actually lose weight by being in a caloric deficit, not because you work out. Working out is a tool to help your efficiency at burning fat and building muscle. Most sedentary individuals will improve their body composition by exercise, but this will not be your only source for progress. Most individuals will not lose weight from exercise alone. People who start to exercise just to lose weight will start a diet to aid in the process. The diet is what will be their main source of weight loss while the exercise is some extra energy output and increased heart health (which is good, but is not relevant to their main reason to work out, being them working out to beat their bad lifestyle). This reason seems like a life long commitment, but what happens when your metabolism slows from age. What happens when you can’t workout that intense and even getting out of a chair is a difficult task. This will lead most to call it quits and enjoy all the food they want as they’re ready to retire. Those who work out for the sake of performance would take the challenge of increasing their ability to get out of a chair easier. This is a somewhat extreme example, but shows that like the reason above, this reason will lose value as you age. Another good point for this being a horrible reason to work out is starting over. Most people who hit their target weight through hard workouts and diets eventually slack a little bit (or reward themselves with food) and have to restart their process. This will prove to be a reason to fail due to inconsistency and motivation drops every time the individuals must restart the struggling for progress they had already attained and lost.

¬† ¬† ¬†This has got to be a big slap in the face for most people. I had used this reason to train throughout the majority of my fitness journey (though i have only been training intense for 6 years). I had learned last year why this reason was a complete joke for most lifters. Using stress relief as a main tool for training motivation works well. Well, lets face it….it works pretty damn well! I had used it the whole time I trained and still do when I am careless. But this has to be one of the worst main sources to start training. I never started training for this reason, but later used it to get me through tough training session, training cycles, and even a whole year worth of training. I believe using stress as motivation to train intense is amazing, but starting to work out because you are stressed is a completely horrible idea. “Well, what is the difference?” When using stress and anger as a tool to get through teeth gritting, vein popping, and head throbbing workouts, you should already have a big concept of how to use it in an efficient way and how to train smart/safe. Most who start working out because they wanted stress relief will tell you the same thing when you ask what they are doing. “I just want to let out some steam” or the infamous “just going to work out until it hurts”. This may make them think they sound bad ass, but this is far from the truth. Training in this manner will be a sure way to injury. If you happen to not get injured, then you will most likely become less and less motivated to continue working out just to let out some steam. Burning out or losing the stress you used as a reason to work out¬†will lead to failure in your journey. When that stress is gone from your life, or you get burned out from beating yourself up….you too will quit.

To conclude this post I will say we all have reasons to exercise, but not everyone has a reason that will last them a lifetime. Be smart about your reasons or your motivation will fade. Remember that every single day of your life you will have to remind yourself the reason in which you decided to improve your¬†physical fitness and health….will it motivate you five years from now? 20? The rest of your life?

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Training Footage Tuesday | Upper Body Work Out

Hello everyone! It is Tuesday and you know what that means!!!! Training Footage Tuesday!!!! So today I show and discuss with you guys my full upper body work out and why I set it up this way.

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Pushing Your Kids Too Hard To Work Out

¬† ¬† ¬†Not everyone was born a champion. Not everyone was born into a family of champions. To us mere mortals, reaching top levels seems so far away, so what do we do? We decide to start our children early into fitness. This has got to be the absolute best way to help them not only get a head start on their journey, but to help them correctly develop motor patterns needed for everyday life. While discussing with the Powerhouse Aesthetics team how to get kids involved in strength training and sports positively, I thought I would write an article discussing when parents push their kids too far. This isn’t something parents purposefully do, but is something that effects the child’s life greatly. If you are a parent who are thinking about helping your kid get a head start on their physical abilities, this article is more than worth the read.

¬† ¬† ¬†When we first think of getting our kids into fitness at a young age what is usually our main objective?…To develop their motor patterns early. Fact is, majority of kids in high school still don’t know how to squat properly. Hell, majority of adults don’t know how to squat properly. For a species that spends majority of their life squatting down to sit, we suck pretty badly at it. So why do we suck so badly at s*** we do everyday, multiple times a day? Because over time we have developed improper motor patterns. Even toilets now are higher and aren’t the natural way to squat in order to allow the body to open up and ease the process (no further description needed). No one had taught individuals correct motor patterns when they were younger. Glancing at a toddler when they squat down I realized they have better squat form then most adults wanting to “get swole this year”. Instead of letting them slowly lose their mobility and motor patterns, I think having them stay functional is a key to starting early. I’m not saying to have them doing a crazy workout routine, but to teach them how to develop and continue maintaining proper motor patterns. How does this relate to pushing your kid too hard? Because most parents have no patience. When they try to get their kid into fitness early, they tend to take the easiest and shortest path possible thinking the kid will be a superstar before he’s even 16 years old. Reality is, doing this first stage of the process wrong can lead to years of fixing what you messed up. Parents tend to push their kid into strength training or whatever sport they wanted to pursue but never did. They’ll let them squat higher, bench with a bounce, add a belt/wraps/straps/whatever, and let their form go to s*** just to see their kid add weight to the bar. This is a sure way to develop incorrect patterns and actually take more away from them than benefiting them. In order for a¬† successful early stage, just have the kid develop his motor patterns with an empty bar or pvc pipe. They have their entire life to get strong……or they could spend their entire life fixing what you messed up…

¬† ¬† ¬†Sometimes you push your kid too far and feelings change. Pushing your kid too hard too soon can result in negative feedback. In early stages kids just want to have fun, period. You can’t change their thought process just like you can’t change their life because you missed out in college football and want to live your dream through them. Making fitness fun for your child at early stages will ensure they stick with it. Kids will naturally see what you do and want to follow, so why force them? I can’t tell you have many times I would do an exercise, just to look beside me and a younger individual was watching. That kid later tried to mimic what I was doing….which brings me off topic, but with another point. If you’re going to teach your kid how to do something correctly, quit being egotistical and show by example. Show them how to correctly perform something, because I promise you you could tell them how to do something, but they will always mimic you instead. Early stages kids will mimic rather than listen. Show them, don’t tell them. Now that that’s out of the way….back to my point. Negative memories result in negative feedback. You only tell your child he’s doing something wrong? You always push your child until he can’t breathe? You push your child to where he literally begs to stop? He won’t ever want to workout for the rest of his life. Not only this, but kids will get the negative feedback that they can’t do anything right and in result may have low self esteem, less desire to succeed, and low standards in life.

¬† ¬† ¬†I’m not talking high-schoolers who should be to the point where they can man up and get s*** done, I’m talking elementary kids. I am a firm believer in physical discipline (physical tasks as punishment) and kids being pushed physically, but I’m talking pushing your child to workout when you yourself have no idea how to push them properly. The more they enjoy training when they start, the longer they will stick with it. Once they’re middle school and above they should have developed the traits of discipline and commitment by then. Even at that age I would say it’s more based off of their mental age. By high school you should be mentally ready to push your limits and be disciplined enough to be committed.

¬† ¬† ¬†Anyways… kids should be receiving positive feedback when starting. This way they can have a positive experience and WANT to continue. It’s not about making them do it, it’s about them wanting to. That’s how character is built. By doing things when you don’t have to. Your personality and actions when no one else sees. Positively influence them into fitness and they will always want to workout with you.

¬† ¬† ¬†Feeling aren’t the only thing that can be hurt. The kid’s body itself can become injured when pushed too far. As you know it takes years for the human body to fully develop. That means allowing the body to develop properly will ensure optimal use of their genetic potential. There are myths out there that strength training messes with a child’s early phases of growth. Strength training doesn’t….getting your child injured and pushing their body harder than it can recover does. Bones, skin, reproductive organs…..everything grows during an individual’s youth. Why risk breaking a bone and inhibiting it’s ability to grow correctly? Parents don’t take into consideration that their child can get hurt. It is important to get a child active and developed….but it’s just that, active and developed. Why do you think no one has videos or documentaries of them yelling at their kids to lift more weight on squat? Because it does not elicit proper development, positive feedback, and risks their growth potential.

¬† ¬† ¬†The most important reason why you shouldn’t push your kids too hard isn’t due to injury. It isn’t because of incorrect motor pattern development. Hell, it’s not about their future opinion of working out (some people quit working out after high school regardless how they feel). The most important reason not to push your kids too hard and forcing them to workout is MEMORIES. Focus on building good memories. Though some people want to be a champion, everyone wants to have a good life. There is nothing as valuable and priceless at the same time as memories. Use working out with your kids as bonding….not because you want them to live your dream….because you couldn’t! Think of how they feel, not how much of a head start you can get for them.

¬† ¬† ¬†When it comes to getting your kid to workout when they are young, work on motor patterns not weight, be a role model, don’t be negative all the time, and most importantly have fun with it. There’s nothing as special as becoming better with people you care about. If you’re not enjoying it, you’re doing it wrong.

If you like the content don’t forget to LIKE, SHARE, and FOLLOW.

Wherever you are…thank you for your time, have a great day everyone, and God bless!

¬†If you enjoy the content don’t forget to like, share, and follow! You can also¬†visit my Youtube Channel¬†for more fitness and self improvement content!

Get the best¬†GYM WEAR¬†and¬†SUPPLEMENTS¬†through my affiliations to help my blog ūüôā


Don’t forget to¬†donate to my blog¬†if you truly love the content for me to improve my outreach, provide better content, and improve my ability to help more people through my work ūüôā

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