💥 QUAD DOMINANT VS. HIP DOMINANT SQUATS by @achievefitnessboston
So many people like to debate what a “perfect” squat looks like, and today we’re here to ease some of that pressure!
Based on many factors such as limb and torso lengths, previous injury history, current mobility levels, etc. your squat may look either more quad dominant or more hip dominant. A quad dominant squat requires greater ankle mobility and is easier to attain for those with shorter femurs and longer torsos. A hip dominant squat is more likely to occur in folks with more limited ankle mobility and/or longer femurs and shorter torsos.
Mobility is certainly something we can all work on, but factors like limb and torso length we only have our parents to thank (or blame) for! There’s nothing we can do to change it, and instead of trying to fit a square peg in a round hole, we can just modify our squat style to more naturally fit our body type.
When it’s time to add weight to your squats, there are different things you can do to ensure that the bar remains over your base of support (mid-foot) such as move where the bar sits on your back, so that you’re still performing a safe and effective squat whether you’re more quad or hip dominant!
Stay fit - Niklas 💪🏼♥️
#bodybuilding #train #goal #diet #success #fatloss #fatlossjourney #nutrition #nutritiontips #nutritioncoach #fitness #fit #gym #train #getfit #fitnessmotivation #fitnessjourney #dietplan #dietfood #caloriecounting #instahealth #healthyweightloss #nikgfitness #training #changetheindustry
Knee Sleeves 👇🏻
Used knee sleeves for the first time ever during last night's leg session 👌🏻
I've held off purchasing a pair because I haven't really felt a need. Most people say that they don't help in terms of strength, but I believe they make a slight difference just through the bit of spring they provide. Mine actually weren't that tight. I purchased size large, but could have probably went with medium.
Furthermore, they make movements much more comfortable, which obviously will improve execution, and aid in strength. I didn't squat with them, but did a load of Hacks, and some leg press for compounds. Curious to see how squats will feel.
I went with Rehband because I saw a @mattogus
video from 2012 of him talking about them. Then I checking his Instagram and he was still using them, so I thought why not. Was also debating SBD, but don't think there is too much of a difference.
The workout went very well. Really started to die towards the end, but PR'd on Hacks with 3 top sets of 8 with 475lbs. 6 working sets in total, and the pump was Killa 👍🏻
We've gained enough XP points to unlock a new vehicle with a Bonus Hyper Skin! We can now venture into new levels. A new offsite location is already in the works and will be announced in 2019 😀
>>> Think about how you’d feel if you never had to have another thought about the shape or perceived flaws of your body... 🤔
And who says your body is “supposed” to be any certain way?
Speak to your body like you would a flower, gently and lovingly.
Think thoughts that nourish, not punish.
Imagine who you’d be without the thoughts that cause you suffering (because it’s only a thought and you CAN shift it). 💗 #saturdayvibes
Truth: I have struggled a shit ton with body acceptance. I actually have consider the possibility that my weight has just as much to do with what I put in my psyche as what I put in my mouth, if you believe in that hippy dippy shit - which I do. 😉 I have to wonder if all the times I told myself “I can’t lose weight”, my subconscious took that as an order and made it so. I know it sounds nuts, but I read about a study once where they had a test subject tell herself “I can’t even look at a piece of cake without gaining a pound”, and sure enough, when she looked at a piece of cake, her heart rate, respiratory rate, body temperature, etc., all slowed down, effectively creating a slower metabolism and making that glance at cake have an effect it totally shouldn’t have had. Crazy, right? But it’s real. I am reminded of Lexi of @fatgirlfedup
who always says “Speak kindly to yourself, because you’re always listening”. She’s right and I have always known that and I guess I just needed to hear it again. Maybe you do too. ♥️
#weightlossjourney #weightloss #healthybody #healthyweight #weightlosstransformation #health #motivation #healthylifestyle #diet #transformation #healthy #weightlossmotivation #healthyfood #healthyeating #fatloss #wholefood #arthritis #chronicpain #fitover40 #keto #LCHF #foodaddiction #foodaddict #selfacceptance #selflove #innervoice
I’m going to tell you that my 🍑 has not been this sore in over six months.....☠️ #legdayworkout
The leg positioning and heavy vs. light matters, so don’t neglect it (I recommend Wide vs. narrow squats for those working out at home)
1️⃣ Superset (4x)
12 Heavy Wide Stance Leg Press
20 LIGHT Wide Stance Leg Press
2️⃣ TRISET (3x)
8 Heavy Narrow Stance Leg Press
14 Light Narrow Stance Leg Press
20 Plie Squats (30 lb kB)
Circuit 3️⃣ (3x)
12 Heavy KB sumo Squats (60 lbs for me)
20 Alternating Curtsey Lunges (15 lb DB’s)
12 Banded Squats
EMOM finisher 4x (every minute on the minute)
12 Sandball Slams
Squat to overhead press with whatever time is left in the minute
(30 seconds rest)
Do you guys actually want me to share the details on my makeup last night?? I had a lot of requests and I feel like I totally winged it! 🖤☠️👇🏼
Every Saturday morning I get my #legday
workout in. And it is non negotiable....a standing date I made with myself. My husband knows he is in charge of the kids and for 50 minutes it is all about ME focusing on ME. I can't enjoy my weekend until it is behind me. Like literally I am cranky.
NEVER feel guilty about taking this time for yourself.
Side note: this pic was before workout. I am sweaty mess after💦🏋️♀️
I remember when i used to layer my clothes to try and hide my rolls, i remember walking around barely breathing because i was sucking in, i remember saying i dont care im fat i like it like that but deep down feeling sad and unhealthy. Fast forward as i have lost weight i have had fun learning my new body. I will never forget when i finally hit a size 15 from a size 22 and was able to buy a pair of buckle jeans from inside the store or when i hit size 10 and was shopping in the plus department and some nice clerk came over to let me know i would find my size over "there". Its still a learning process to know how to dress this new body and now its about to change again. Now please hear me when i say im not shaming any body types this is just my journey and its an adventure. Also please know you can change the way your life is going you just have to have the want and desire to. I have been blessed with awesome aids to my healthy lifestyle journey, a loving supportive husband, great support from friends and gym buddies, awesome trainers and premium nutrition to help me with my metabolism, energy and cravings. Tell me one thing you are doing today to make a step towards a better you. Are you quitting smoking? Are you not drinking soda? Are you praying more? Are you spending more time with your family? Are you learning to say no? Every bodies journey to healthy is going to look different. Id love for you to share with me so i can cheer you on.
You binged!!! By @iqphysique96
Oh shit. That just happened.
I just ate too much. That half a cookie turned into 10. Now I am 1000 calories over my daily calorie intake.
Might as well eat more because I already fucked up my meal plan.
Stop! Chill. You didn't fuck anything up. You didn't just gain all the fat you lost back. Here's why.
When you overeat, the thermic effect of food (TEF), how many calories your body burns just to break down food, burns at least 10% of the calories you consume. Then, your non-exercise activity thermogenesis (NEAT) kicks into high gear. Basically your body increases spontaneous activity, which offsets a bunch of the calories you consumed!
And although calories in vs. calories out always applies, your short-term fat gain will likely be a result of the fat you eat, not as much for the other macronutrients. For example, Horton et al., 1995 showed that overfeeding through fat resulted in most of it being stored as fat, but much less was stored for carbs. Of course, over the course of a few days, this will roughly equal out...but that's exactly why you just get right back on track.
If you overrate by 1000 calories, it is likely you only gained 0.1-0.2 lbs of fat. That'll take a day or so to burn off! If you binged by eating 3000 extra calories, it still is not as bad as you think.
So if you ever overeat, question why you overate, fix the source of the problem, and just move on. And most importantly...forgive yourself.
#binge #overeat #fitness #diet #dieting #nutrition #nutritionplan #nutritiontips #diettips #fatloss #weightlossjourney #weightloss #dadswholift #dietstartsmonday #dietplan #fitfam #healthyeating #healthylifestyle #workoutplan #workout #workoutroutine
Instead of going against the flow, follow it. ☀️
HOW TO START YOUR FITNESS JOURNEY
The other day I had a few polls in my story asking about what you struggle most about with fitness and working out. I got great responses and wanted to use the top responses for a couple posts! Let me know if you find this little "series" helpful because I'd love sharing more about things you want to see!
I figured the best place to start this is with the most important question of all if you're just starting out, HOW do you start?
◾ First, you need to set a goal. This will be different for everyone! Think S.M.A.R.T (specific, measurable, achievable, relevant, timely)
◽ How much time can you dedicate each week to this goal? This will affect your approach. If you are just starting out maybe setting aside an hour 3-4 times a week is a good place to start!
◾ Get your nutrition in check! Calculate your calories/macros (if you want to know more about this let me know and I will elaborate in another post!), measure your portion sizes, drink more water, eat more veggies, stick with lower calorie sauces/condiments!
◽ Get help from a coach *shameless plug: I'm accepting new clients!* or do your own research! If you aren't interested in working with a coach, there are a lot of resources out there that offer programs for beginners! Check out bodybuilding.com, fitnessblender, or YouTube!
◽ Implement progressive overload. If you are lifting and not implementing progressive overload you need to start! Progressive overload means that you are gradually increasing the stress placed on your body during your workouts, without it your wheels are spinning but you're going no where fast! Implement progressive overload by increasing your weights, decreasing your rest, adding more reps, or increasing the time under tension (slowing down your reps).
◾ The last and probably most important thing to starting out is that you must BE CONSISTENT! Even if you aren't seeing results as quickly as you'd like, BE CONSISTENT! Physical change doesn't happen overnight and if this is something you are serious about you want your results to be sustainable! Trust the process and keep going.
Back workout of the day. 💪🏾💪🏾💪🏾. Try it out and let me know how it goes for you.
Exercise... i once hated it. I actually despised having to do it because I was so unfit that I thought I was dying everytime i did do it. there was never enough oxygen, it made me feel faint and nauseous, i was uncomfortable doing it infront of anyone because i would feel judged, humiliated and embarrassed of myself.
Today after 5 hours straight of study I had to shut it down by going to do exercise 😂 how different I am to the person I once was.
Tonight I showed Kate that this exercise stuff doesn't always have to be serious. We laughed, we laughed more, we danced, we sang, we sweated, we carried on like idiots and laughed more. I want her to see it doesn't have to carry a burden along side of it, you can do this whatever size you are, we are all there for the same thing.
A Saturday late night session that was fun and brought a smile to my face. I showed up, gave it my best shot at climbing ropes, doing pullups, pushing heavy things, climbing ropes again, doing more pullups, oh and trying to do a Deb on those ring things 😂 i got it once unfilmed but plenty of bloopers.
99.9% of the time Im serious when I workout. I nearly always look unapproachable #stayinginmyownlane
but it doesn't always have to be that way. I just have goals to chase and a plan to follow, hence why im a serious biatch most of the time.
Hope it makes you laugh as much as I did tonight. The Julie not many see is now in a public space 😂 #keepingshitreal
Hey World Gym... hope you get a good laugh at your CCTV recordings 😋
#funexercise #fatloss #weightloss #cardioday #transformation #bodyunderconstruction #fitness #fighter #bodytransformation #over40 #40plus #40pluswomen #noexcuses #dedication #consistencyisthekey #goals #youcandothis #determinedtowinthisgame #believeinyourself #trainthebodyandmind
Back day is my fav🖤☠️ I am not someone who usually finds exercise cathartic. That being said, I do find a little zen doing my own thing in an empty quiet studio. 🙏🏼
Growing season is here.
Must do more cardio 💀