Happy Friday to You!

So this is the final part of this series on how to workout effectively regardless of what the magazines or media say.

If you missed the rest of the series you can view it here:

• GB Success – Part 1
  
• GB Success – Part 2
  
• GB Success – Part 3
• GB Success – Part 4
• GB Success – Part 5
• GB Success – Part 6

Over the past few weeks we have run through the 5 essential movement patterns that you should include in your workouts.

Just following these 5 simple movements will ensure you hit every muscle in your body, balance out your workouts and also get so much more done in less time.

But there is 1 more thing that you should include in your workouts. It’s not an essential movement pattern but it should be addressed and mastered as soon as possible.

The final part of your workout should include:

6. Core Training

Your core muscles are at the centre of all your movement. If you were to remove your arms and legs then you’d be left with your core.

So your core includes your buttocks, abs, back and even all those muscles up the sides of your body.

Your core offers a solid platform for your limbs to operate from, it’s the foundation of movement. The stronger the core, the more powerful, stable and safer movement becomes.

If your core is weak then your spine is forced to move unprotected. This is one of the main reasons why so many people injury themselves when exercising.

With us all spending more time sitting and working at desks the core muscle get deactivated for long periods of time. Frequently deactivated core muscles can often be hard to engage during movement.

It is for this reason that core training should also be added to your workout routine. Plus, a well defined core looks good too 🙂

Core training has a very logical progression that should start with inner core development, followed by stability based exercises, like planks, and finally with more dynamic exercises.

Watch the video above for an example of a more dynamic core exercise that you would progress to after mastering your basic plank type exercises:

OK, so that’s the final part of your workout. If you put it all together your workouts will look like this:

1. Lunge
2. Push
3. Squat
4. Pull
5. Deadlift
6. Core

Every possible movement or workout will fit into this simple framework.

All you need to do now is choose how you are going to put the workouts together and as a special treat I’ll be back on Tuesday to show you exactly how.

Take care until then,

Greg

 

Happy Tuesday to You!

So we are closing in on the last 2 parts of this 7 part series on how to workout intelligently for maximum results in minimum amounts of time.

If you missed the rest of the series you can view it here:

• GB Success – Part 1
  
• GB Success – Part 2
  
• GB Success – Part 3
• GB Success – Part 4
• GB Success – Part 5

Last week we investigated the importance of the pulling movement and today we are on to the 5th vital movement for your workout…

5. The Deadlift

Whenever you pick something up off the floor you are performing a variation of the Deadlift pattern.

The deadlift works almost every muscle in the body except for the chest so it’s an incredible full body exercise. In particular it will work your buttocks, legs, back and core.

The deadlift is our most powerful movement pattern and this makes sense when you look back at how we evolved lifting and moving rocks, wood and animals killed for food.

The deadlift is also an incredible postural exercise. It works heavily into the back of the body and helps develop all those postural muscles that help you stand and sit up straight.

There are many variations of the deadlift: you can deadlift with one hand, two hands, one leg, with a rotation, explosively or dynamically like with the kettlebell swing.

All deadlift movements focus on hinging at the hips, this enables the powerful buttocks to extend the hips. In order for the buttocks to do their job the core and back muscles must be braced and kept flat.

Please see the video above of me explaining the hip hinge with the kettlebell swing:

Hip hinge development is not easy and I often see even the most experienced athletes bending at the lower back rather than the hips and putting their lumbar spine under serious strain.

It is well worth the time practicing hip hinging with no additional load until your technique is mastered and then building it up from there.

Here’s a good starting exercise that will help you develop that hip hinge safely:

OK, so that’s the 5th movement pattern. Here’s a highly effective workout structure using what we have learned so far:

1. Lunge
2. Push
3. Squat
4. Pull
5. Deadlift
6. Rest 60 secs and repeat 3 times

——

Final part of your workout structure is coming on Friday.

Hope you have been enjoying this series so far.

Until then, take care!

Greg

 

Happy Friday to You!

I hope you are enjoying this series about how to exercise like a true professional. It’s amazing how many people are wasting their time with bad exercise programs. But not you anymore!

This is part 5 of a 7 part series. If you missed the others you can view them here:

• GB Success – Part 1
  
• GB Success – Part 2
  
• GB Success – Part 3
• GB Success – Part 4

On Tuesday we covered the importance of the Squat and why you must include some variation of the Squat in your workout. Today we are onto the 4th vital movement pattern…

4. The Pull

Every time you bring something towards you, like opening a door, rowing a boat or climbing a tree you are performing a pulling movement.

Pulling is great for your posture and works the back of your body where there is a lot of muscle mass so it’s great for fat loss and increasing your metabolic rate.

It is very common, especially for men, to ignore the pulling exercises because they only want to work the muscles that look good in the mirror.

This is a big mistake because Pulling exercises actually help to pull the shoulders back and show off the chest in both men and women.

So if you want to lift your chest you should be doing the exact opposite of what most trainers recommend and start doing more pulling and less pushing.

Lots of pulling exercises will also help to counteract the excessive sitting that most of us do each day and help prevent back pain.

Just like the Pushing exercises there are lots of variations of the pull but they can ultimately be divided into 2 categories:

• Vertical Pulling
• Horizontal Pulling

Vertical pulling happens when you pull something towards you from overhead, so very practical for climbing and a chin up or pull up would be a perfect example.

The horizontal pull occurs when you pull something towards you from in front of your body. Rowing a boat is a good example and most rowing exercises are horizontal pulls.

Please see the video above for one of my favourite horizontal pulling variations that challenges your balance and core muscles at the same time:

Simply adding more pulling exercises into your workouts will make a huge difference not only for fat loss but for strength and your posture too!

Just as with the Pushing movements you will want to alternate between vertical pulls and horizontal pulls during each workout.

Always master the horizontal pull first as this is far more important than the vertical pull. In fact, all beginners should focus purely on the horizontal pull.

Here’s a workout that puts together everything you have learned so far:

1. Lunge
2. Push
3. Squat
4. Pull
5. Rest 60 secs and repeat 3 times

——

OK, your workouts will be really starting to rock now.

I’ll be back on Tuesday with the 5th crucial movement pattern!

Until then, take care!

Greg

Happy Tuesday to You!

So we are flying along with my new series on how to get the most from your workouts.

This is part 4 of a 7 part series. If you missed numbers 1 , 2 and 3 you can view them here:

• GB Success – Part 1
• GB Success – Part 2
• GB Success – Part 3

So far we have covered the Lunge and the Push. Today I want to focus on the 3rd essential movement to include in your workout…

3. The Squat

Every time we use a chair, sit on the toilet or get into a car we are using a variation of the Squat pattern.

If you take a look at the way kids learn to stand or watch young children playing on the floor you will see them using the Squat.

There is nothing more natural and vital than the squat.

The Squat pattern works all the muscles of the legs and if performed correctly the buttocks, back and core muscles.

The Squatting movement also pumps nutrients around the body, helps open up and heal the lower back and actively squeezes the bowel to improve elimination.

There are lots of variations of the Squat including: side stepping squats, twisting squats, single leg squats and even jumping squats. Even the old fashioned Burpee is a variation of the squat.

Please see above for one of my favourite Squat Variations:

Many people avoid the Squat saying it hurts their knees or they struggle with their mobility to get down deep enough into the Squat position to activate their buttocks.

But the Squat cannot and should not be avoided.

Horrible consequences start to emerge when you make excuses not to squat correctly. If you need help then hold onto a chair or pole. Your mobility and strength will improve with time.

You must try to include a Squat in every workout.

Here’s a workout using what you have learned so far:

1. Lunge
2. Push
3. Squat
4. Rest 60 secs and repeat 3 times

——

OK,  I hope you have learned something today.

I’ll be back on Friday with the next installment 🙂

Until then, take care!

Greg

 

Happy Friday to You!

Welcome to the 3rd in my 7 part series on how to simplify your workouts for maximum results.

If you missed numbers 1 and 2 you can view them here:

• GB Success Part 1
• GB Success Part 2

Last week I talked about the importance of including the Lunge Movement into your workouts. Today I would like to introduce the 2nd important movement…

2. The Push

We use our arms to push every day, whether we are opening doors, putting something on the top shelf or simply moving from our belly onto our back.

The Push pattern works the shoulders, chest, backs of arms (triceps) and core muscles.

If you are pushing while standing you will need good functional core & ab muscles to transition the power from the legs up and into the arms.

There are lots of ways to Push from single handed, double handed, alternate hands, pushing with rotation and also pushing from different hand positions.

But ultimately Pushing Exercises can be broken down into 2 categories:

1. Vertical Push
2. Horizontal Push

The Vertical Push will include all pushing exercises that go overhead. So if you take 2 dumbbells and press them overhead then this is a Vertical Push.

The Horizontal Push includes all movements that push out in front of you. So a Push Up is an excellent example of this.

Here’s everything you need to know about the Push Up and more…

• How to Perform 100 Push Ups a Complete Tutorial

As a general rule, try to avoid sitting or lying down when performing your Pushing movements.

Push Ups and Standing Overhead Presses will heavily activate your core & abs whereas the Bench Press and Seated Presses will not.

It is not usually necessary to include both a Vertical and a Horizontal Push in every workout as they use similar muscles but you should aim to rotate them around for each workout. More on workout design coming soon!

So try to include a Push in every workout.

Why don’t you try a small workout with the Lunge as well:

1. Lunge
2. Push
3. Rest 60 secs and repeat 3 times

——

OK, that’s all for today, I hope this is all making sense to you. I’ll be back on Tuesday with the 3rd crucial movement pattern for your workout.

Until then, take care!

Greg