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To compound or not to compound? That is the question. At least for anyone targeting muscle growth, but is caught on the fence between compound and isolation exercises. The endless debates about what exercises spur muscle growth continue to rumble louder every day. We get tons of questions at our gym in San Diego, with muscle seekers turning to us for counsel on the best path to take. To put this issue to bed, once and for all, we deep dive into the world of compound vs isolation. If you’re at this crossroad, welcome aboard as we pick apart what each brings to the table so you can make a more informed choice. Let’s get going!. 

So what are compound exercises anyway? 

Compound exercises work to simulate everyday movements, in accordance with how we use muscles daily. They are multi-joint exercises that bring several muscle groups into action at the same time. 

Examples in this category encompass: 

  • Push-ups 
  • Pull-ups
  • Deadlifts 
  • Squats

What about Isolation exercises? 

Isolation exercises, on the flip side, target just a single muscle group at a time. Because of this, isolation exercises tend to get a bad rap, but they can make for really good strength training options too as you’ll soon discover. 

Some examples include: 

  • Calf raises 
  • Leg extensions 
  • Triceps extensions
  • Bicep curls

When compound exercises are more appropriate

A personal trainer San Diego will, without a moment’s pause and almost by reflex, tell you to straight-up go for compound exercises if you’re a beginner looking to set up your foundation. That’s quite understandable when you consider the following about compound exercises: 

  • They enable you to work with greater loads

Challenging multiple muscles at the same time is key to building your overall strength, and expanding your energy reserves. Your body’s testosterone production is higher when you work several muscles compared to just focusing on one.

Testosterone is the hormone responsible for skeletal muscle and muscle mass growth at large, and the more of it your body produces, the stronger and bulkier you’ll get. Compound exercises, therefore, accelerate muscle growth faster, enabling you to take on greater loads progressively. It’s for this reason that they earn favor among many fitness enthusiasts and experts. 

  • Compound exercises are functional and time-efficient

Compound exercises often reflect and train everyday movements like squatting, reaching for things, and more. Thus, they double up as excellent options for functional exercises that will ease your daily life. This overall strengthening adds to your ability to lift heavier weights over time. 

What’s more, as opposed to performing exercises targeting muscle groups one at a time, compound exercises enable you to get them all in one sweep, so to speak. This means you can work on building several muscle groups simultaneously so you’re out of the gym quicker. 

  • Core strength improves which is great for strength training

Most compound exercises challenge your core, which means your:

  • Obliques
  • Hips 
  • Deep stomach muscles (Beyond your six-pack)

Compound movements make your spine and core more stable, giving you a nice and strong pivot which is key to improving your posture and overall enhancing the effectiveness of all other workouts you perform. This is why you may have heard your female personal trainer San Diego emphasizing like a broken record that compounds are the foundation of any muscle-building regime. 

Where isolation exercises come out tops

Just because compound exercises are more popular for muscle growth doesn’t mean isolation exercises have nothing to offer. They more than pull their weight, often helping to correct what compound exercises might have missed, and here’s how: 

  • Isolation exercises are great for correcting imbalances

When you overuse certain muscles and others go neglected, may be due to an uneven workout routine or the nature of your job perhaps, muscle imbalances or weaknesses can set in. These imbalances can also be down to: 

  • Injury
  • Bad posture
  • Inactivity 

In such cases, our San Diego fitness experts may point you in the direction of certain isolation exercises, the exact nature of which will depend on what opposing muscle groups require more targeting. An improper form could also be the cause of muscle imbalances, so you may need to consider getting yourself a professional trainer. 

  • They keep you building muscles through injury 

Because you’ve torn a tricep doesn’t mean you have to take a raincheck on your workout routine in its entirety, and that’s the beauty of isolation exercises. You can still preserve some of the gains from your workout, as you continue to build muscle growth in unaffected muscle areas while you nursing your injury or as you give overworked muscle groups some time off. 

What’s more, isolation exercises are great for wetting your feet and feeling your way into a regime as you concentrate on technique and good form by reinforcing supporting muscles. This can help prevent injuries and muscle imbalances in the first place. 

  • You’ll never miss a muscle again and you’ll get past strength plateaus 

Compound exercises can leave certain smaller muscle groups on the sidelines. For instance, if you’re performing rows or pull-ups, your biceps, although somewhat in the heat of the action, aren’t being properly worked. 

To channel a lot more intensity and volume their way, isolation exercises such as curls are certain to give your biceps proper attention. Consequently, this also means isolation exercises become key if you have really specific muscle groups in mind that you’d like to develop or strengthen. Moreover, isolation exercises are essential to getting past your strength plateau if your training is stuck in a rut. 

And the winner is… 

Given all we’ve learned today, it suffices to say that if compound exercises are the foundation of your power, isolation exercises are your muscle-building partner. It’s not really a question of compound vs isolation rather a well-balanced, muscle-building approach is about compound and isolation. Although, depending on your specific goals, you may find yourself advised toward one side or the other. Let an expert San Diego personal trainer come up with a balanced compound plus isolation regime to get you the all-around burgeoning physique you’ve always dreamed of. Or, build specific muscle groups you’d like to steal the show. Contact us today. 

With so many various types of exercise available, deciding which one is best for you and your goals can be difficult. You might be wondering if you should do Low-Intensity Steady State (LISS) cardio or High-Intensity Interval Training (HIIT) cardio to grow muscle and burn fat (HIIT).

To answer this, you must first know the distinctions between LISS cardio and HIIT cardio.

What is LISS Cardio?

LISS, or low-intensity steady-state cardio, is a kind of aerobic (“with oxygen”) exercise. LISS is generally conducted at a constant tempo for 30-60 minutes with little variation in speed or intensity. 

 

Advantages of LISS Cardio Training

  • Less strenuous 
  • Lower chance of injury
  • Improved early fat burn

Disadvantages of LISS Cardio Training:

  • Extended sessions
  • Less motivated to exercise
  • Only burns calories during exercise

What is High-Intensity Interval Training (HIIT)?

HIIT is an abbreviation for high-intensity interval training, which requires building up a sweat rapidly through short bursts of intense exercise, then resting for a slower recovery time before repeating the practice.

Advantages of HIIT Training:

  • Sessions that are shorter
  • More effective for long-term fat loss
  • Aids in muscle retention

Disadvantages of HIIT Training:

  • More strenuous on the body
  • Increased recovery time
  • Intimidating for newcomers

The Primary Distinctions Between LISS Cardio and HIIT

Intensity of Activity

           LISS:

  • LISS cardio is significantly less intense than HIIT training.
  • This corresponds to 60-70 % of your maximal heart rate.

           HIIT:

  • A HIIT exercise is designed to push you to your maximum tiredness level.
  • This would include executing as many reps of each exercise as feasible with maximum intensity.

Duration of Activity

          LISS:

  • LISS cardio is often significantly longer than HIIT cardio since you are exercising at a pace that you can maintain for long durations.

          HIIT:

  • HIIT, on the other hand, is significantly shorter in duration since you are training at a pace that cannot be sustained for more than 30 minutes.

Calories Burnt

  • According to studies, doing a HIIT session burns more calories than doing LISS exercise for the same length of time.

Which is Better – HIIT OR LISS?

If you find yourself missing exercises because you’re afraid of the hour-long jog, consider HIIT. If you dislike the intensity of HIIT, try LISS. However, it is a good idea to practice both on alternate days and cycle between the two so that you can get the advantages of both.

Maintain adequate recovery time, remain hydrated, and have fun!

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With toned abs, biceps for days, and an amazing physique that’s always in prime superhero shape, it’s a no-brainer why Chris Hemsworth is the dream of every gym-goer. 

The Marvel actor’s huge muscles and acting chops have earned him international stardom, and if you’re wondering just what makes him thick, pun intended, read on to uncover Chris Hemsworth’s workout routine and diet plan. 

Long-time personal trainer and close friend Luka Zocchi was kind enough to spill the beans, giving us a rare peek behind the curtain of the Avengers star training. Our talented Personal trainers San Diego were on hand to curate these revelations, putting together this exclusive Chris Hemsworth workout plan and diet that’ll turn you into Thor. It’s a 5 day-a-week program that, we must warn you, isn’t for the faint of heart. 

Eat like Thor. The diet plan: 

The Aussie actor’s diet plan has varied drastically over the years depending on his roles. However, we bet you aren’t here to learn how he slimmed down to fit characters in Rush, rather you’d like to know how he gets his Thor body, which by the way he maintains by fueling on 4,500 calories a day. 

Here’s what his on-set Chef, Sergio Perera says the big fella eats on the daily. 

Morning:

  • On most mornings (typically around 7 or 8 AM), the dashing star kicks things off with a green power shake protein.
  • He switches up his starter meal either for an almond banana shake or frozen & raw cacao berry shake spruced up with a touch of dates, chia seeds, and coconut oil on Thursdays and Fridays respectively. 
  • Hemsworth follows up his 8 AM meal, with 2-3 fried/poached/scrambled eggs at 10 AM, alternatingly paired with wholegrain toast, savory porridge, warm spinach, and fresh berry yogurt on other days of the week. 

Afternoon: 

  • He hits the gym at 12 PM on most days for just an hour, then proceeds to a post-workout shake comprising of BCAAs, Vitamin C, ice water, and vegetable protein 
  • At 3 PM, he opts for 8oz grilled chicken on Monday, complemented by rocket salad, salted apples, nuts, and crispy sweet potatoes
  • On Tuesdays, he goes for steamed rice (half a cup), grilled pumpkin, and 8oz eye filet,
  • Meanwhile, Chris’ Wednesdays (3 PM) are for a homemade frozen green bar encompassing, cucumber, pumpkin, cauliflower, and bee pollen, all blended into one magical concoction 
  • At 4PMs on Thursdays, he switches it up with dried fruit accompanied by a snack of nuts and beef jerky. That is preceded by wild rice pilaf, vegetable salad, and 6oz grilled ribeye steak at 2 PM
  • On Fridays, Chris digs into steamed rice once more, and sesame chicken salad consisting of pickles and sprouts

Evening: 

  • Dinner starts at 5:30 PM on Mondays, with Chris sitting down with cherry tomatoes, tuna, and 2 rice crackers. He follows this up with 8oz white fish at 6 PM and yogurt-pawpaw dessert at 9 PM 
  • On Tuesdays, the Marvel star switches his appetizer for vegetable and chicken soup, followed by 8oz white fish for dinner, and BCAAs consisting of Zinc and Magnesium supplements at 9 PM. 
  • Roasted carrots and grilled lamb chops comprise dinner on Wednesdays, which he washes down with BCAAs, and honey-sprinkled yogurt 
  • BCAAs round off a dinner of baked potato, roasted brussels sprouts, and steamed snapper fish on Thursday
  • 8 oz of grilled mahi-mahi completes the Chris Hemsworth diet plan on Friday, paired with Caesar salad (non-dairy), roasted tomato, and grilled asparagus 

Chris Hemsworth Diet Plan

A word to the wise though. Everyone has unique dietary needs, so what worked for Chris may not necessarily be great for you. So let our San Diego personal trainer help you fashion a killer personalized diet plan. 

Train like Thor. Chris Hemsworth’s workout routine: 

Well, there are two sides to the coin that is the Chris Hemsworth training routine, aptly billed as the Thor workout program. 

On the plus side, it’s quick and fast and you’ll be done in just an hour. The bad news though: it’s one hour of intense physical workouts that will sap the soul out of you. Are you up for the challenge? Here goes the ultimate San Diego fitness journey that turned man into god: 

Monday:

Mondays are for abs, back and chest workouts, and here’s how the God of Thunder gets it done: 

  • Barbell bench presses – 5 sets of 12,12,10,8 and 6 reps
  • Hammer strength rows, bent-over rows, and dumbbell flyes – each 4 sets of 12 reps
  • Weighted pull-ups and weighted dips – each 5 sets of 15,12,10,10 and 8 
  • 60-second planks for 1-3 sets
  • Cable crunches, hanging leg raises, reverse crunches, and sit-ups – each between 1-3 sets of 13 reps
  • Oblique crunches – 3 sets of 12 reps for each side

Phew! That’s quite the workout for just one hour.

Chris Hemsworth Pushup

Tuesday:

Life’s too short to skip leg day, and Chris likes to get in the following on Tuesday: 

  • Hamstring curls – 3 sets of 20 reps
  • Stiff-legged deadlifts – 4 sets of 12 reps
  • Barbell squats – 5 sets of depreciating sets, namely 10,8,8,6, and 4
  • Seated leg curls and leg extensions – 3 sets of 20 reps

Chris Hemsworth Exercise

Wednesday:

It’s abs and arms days for Thor on Wednesday, when he does: 

  • Weighted chin-ups – 5 sets of 15, 12,10,10 and 8 reps 
  • Barbell French presses, cable tricep extensions, hammer curls, and barbell curls – each 3 sets of 10 reps
  • 60-second planks for 1-3 sets
  • Sit-ups, reverse crunches, and hanging leg raises – each 3 sets of 12 reps
  • Oblique crunches – 3 sets of 12 reps for each side

Thursday: 

The Aussie superstar turns his sights to back, shoulder, and chest workouts on Thursday, spanning: 

  • Barbell bench presses – 5 sets of 12,12,10,8 and 6 reps
  • Dumbbell flyes and bent-over rows – each 4 sets of 12 reps
  • Bent-over lateral raises – 3 sets of 15 reps 
  • Dumbbell shoulder presses – 5 sets of 15,12,10,10 and 8 reps
  • Lateral raises and front raises – each 4 sets of 12 reps

Chris Hemsworth Dumbell Workout

Friday:

Finally, the MCU sensation rounds off his week strongly with the following routine:

  • Barbell squats – 5 sets of 10,8,8,6 and 4 reps
  • Stiff-legged deadlift – 4 sets of 12 reps 
  • Seated leg curls, leg extensions, and hamstring curls – 3 sets of 20 reps
  • 60 second-planks of 3 sets
  • Sit-ups, hanging leg raises, and reverse crunches – 3 sets of 12 reps apiece 
  • Cable crunches and sit-ups– each 1-3 sets of 12-15 reps
  • 3 sets of oblique crunches with 12 reps per side. 

In terms of Cardio, Chris Hemsworth loves to surf. If that’s not your cup of tea, you’ll be happy to know he also does: 

  • Assault bike sprints
  • Treadmill sprints
  • About 15 minutes apiece for jump ropes, pads, and bag (cardio boxing)

Chris Hemsworth Cardio workout

The general rule of thumb is 45 minutes of cardio, although your female personal trainer San Diego may recommend otherwise to fit your goals. 

It’s no walk in the park- but it’s darn worth it!

Chris Hemsworth’s workout routine takes quite a lot of work and mental fortitude. You’re going to want to throw in the towel, and it won’t be easy but you’ll sure love your reflection in the mirror at the end of it. If you require an experienced partner to help you stay the course, our gym in San Diego has all the equipment and expertise you need. Get in touch today for your personal trainer San Diego.

Physical fitness is an ancient trend that was a part of the job description for soldiers and gladiators; for the active, globetrotting men and women of today, being fit is more about embracing a healthier perspective on life.

The rigors of daily routines, and other responsibilities, take a toll on the amount of time one finds to devote to oneself and fitness regimes. One essential form of fitness regimen that is especially beneficial, as it prepares one for the daily grind, is functional training.

The best way to learn functional training is through an experienced professional. Personal Trainers San Diego at Iron Orr Gym, a reputable establishment, are certified to assist people interested in this discipline of fitness workouts.

What is Functional Training?

Every person that has an active lifestyle; be it at home or at work or a combination of both, needs to have an exercise routine that targets the sets of muscles used on a regular basis, to strengthen them, condition them against injury and keep them prepared for the challenges that each day brings.

Functional Training exercises are an amalgamation of activities such as weight-lifting, movements in a compound manner utilizing multiple joints, and also in different planes of movements. These techniques train the muscles to work systematically and in a synchronous manner which has the added benefit of strengthening and stabilizing the core.

Unlike the traditional methods of fitness and weight training which focus on a particular muscle set such as biceps, chest or glutes, etc., functional training concentrates on patterns of movements that replicate activities from a real-world scenario; strengthening one in a way that makes daily activities comfortable and feel natural to perform.

How does it Benefit a Person?

Functional Training exercises find their origins in professions related to rehabilitation. Patients recovering from surgery or injury undergo physical therapy, which is essentially functional training, to regain their lost strength through the imitation of movements that one might need to perform in their daily routine; hence, hastening their recovery.

There is a multitude of benefits to be gained from functional training, the important few are explained as follows:

Core Muscle Strengthening

It is called the core muscles for a reason, as all the parts of the body depend on these muscles for strength and support. Having a strong core is vital for the protection of the organs and the central nervous system, besides the added perks of increased stability, stronger and pain-resistant back, and an improved posture.

Most functional training exercises include the core muscular structure in their execution. These exercises are crucial for stay-at-home women, especially new mothers, as they have to lift kids, and other heavy objects like groceries; and being out of shape due to periods of low activity can take a toll on overall muscular strength, leading to injuries in case of overexertion.

Functional training targets these issues in the core by enhancing the stability, strength, and endurance through exercises that replicate the movements of everyday work, allowing for the more efficient accomplishment of work. Women can avail these benefits; also, at the comfort of their homes, through the enrolment under a Female Personal Trainer San Diego or at the Iron Orr Gym in San Diego.

Reduction in the Risk of Injury

The human body is marvelous in its creation such that it can compensate for weakness by distributing the stress or load faced on one side to the other symmetric side of the body. This is a gateway to unwanted and unwarranted injuries that create roadblocks to an efficient work schedule.

Functional training combats the likelihood of injuries, due to strenuous activities, by transforming the body to cope with physical stress in a more effective manner through an exercise that mimics patterns of motion that a person is habituated to in terms of daily exertion.

This training not only strengthens and conditions muscles but also the soft tissue ligaments and tendons that surround and connect muscles to bones. Toughening these connective tissues is crucial as they are the most likely to be injured during bouts of overexertion.

Minimization of Joint Pains

Functional training is a blessing for those who suffer from frequent joint, muscle, and back pain. Through the exercise, one trains their body in a multi-directional pattern which induces stretching and flexing that fortifies joints and muscles, especially those of the back and spinal cord.

The body performs its own miracles by healing through regeneration. This is the same process that builds a muscular physique, albeit not at such an intensive level; as the goal is to strengthen the muscles and joints, in concern, through wear and tear at a diminutive scale.

However, any new form of exercise, previously unknown, should not be practiced without the supervision of an expert. Primarily when used for the treatment of joint pain; self-treatment is highly risky and could lead to complications.

There is, after everything, a beacon of hope that is helping people get back on their feet, and those are the Personal Trainer San Diego. These certified professionals are prepared to train a person of any age or gender in functional training; mainly from the comfort of their own homes.

Evolution of Fitness Level

Functional training, unlike traditional strength training, has the unique effect of making one faster besides just the development and fortification of muscles and joints. Through meticulous repetitive action, the body is conditioned for prolonged periods of activity and can also summon agility and dexterity when required; making one the envy of their peers, those who have not yet embraced the rewards of functional training.

Speed is not the only perk that’s savored. The emphasis placed on a plethora of movements ensures that the body achieves a significant boost in terms of flexibility and coordination. Working the body in its natural range of motion, coupled with resistance supplementing the mobility, results in augmented coordination and overall flexibility.

The involvement of a myriad set of muscles during functional training leads to the incorporation of stabilizers; a group of multiple small muscles, the responsibilities of which are to support the larger muscles in movements combining various planes of motion. Training these muscles further improves the strength of a muscle set and also works on maintaining balance, which also imparts a good posture; a must in the WFH times of these days.

Knowing Your Own Body

The fundamental aspect of functional training is that through the journey of developing a fit body, one also experiences a mental workout. The techniques utilized while training require one to focus on their body’s requirements as it conducts its role as gym equipment, providing resistance to each movement.

Once beyond the initial training phase, instead of relying on external input, one should be more in tune with their physical being and be responsive to its needs. Acquiring the instinct that advises on the best course of action with respect to comfort, posture, range of movements, the intensity of exercise, etc. This instinct is an amalgamation of many esoteric sensing abilities of humans; mainly, proprioception, which is an ability to judge one’s orientation to their surroundings.

Functional training has the added advantage of offering adaptability to suit the level of fitness of the trainee. Even if one is a beginner at working out, the low-impact nature of this training safeguards one from injuries by placing minimal stress on the joints or any other part of the body.

This makes functional training ideal for older adults, assisting them in maintaining good health of joints and staying nimble throughout life; and the best place in San Diego Fitness related is the Iron Orr Gym. They are the specialists in functional training and they provide San Diego Personal Trainer to serve your every need related to fitness.

Conclusion

The rat race of this day and age has made us all slaves to money. Nevertheless, we are not slaves to our fate of leading a life in poor health. Desk jobs and TV screens might have slowed us down, but just a little change in lifestyle and devoting time to activity can make a big difference in the long run.

It takes a drastic event, like an accident, such that when it crumbles a person’s ability to move, they have to learn to walk all over again; known as rehabilitation. Instead, it is better to “pre-habilitate”; to prepare oneself for all eventualities in life through a little hard work and dedication; to achieve the strength in our bones and our muscles and our joints, so that they may never fail us when we most need them in life.

The deadlift is an essential part of any training regimen, specifically if you want to gain muscle, lose fat, and improve physical strength.The deadlift, as helpful as it is, is a complex activity that can lead to a number of errors. If you are new to deadlifting and in San Diego personal trainer will be easily available. With the hectic work schedule among many in San Diego fitness should always be everyone’s priority.

Let’s go through the top ten deadlifting blunders you should avoid at all costs.

1. You’ve got a rounded back

When deadlifting, avoid round your back as it’s a situation for back injuries and lower back strains and tensions. Practice bracing by inhaling deeply and pushing out against your constricted abdominal muscles. This provides a lot of internal stress to support your back and keep your spine in a neutral position during the lift. 

2. Placing Your Feet To Far Apart

The initial step is to lay a solid base. Setting up your foot position and posture is critical since here is where you start pressing into the floor and driving the force upwards and ahead.

Extending your feet out too wide, as if you’re preparing to do a sumo squat, is a typical stance error. Although certain men and women are naturally built broader, the average dead-lifter should choose a narrower posture.

Start by looking at the barbell. A design will emerge: a rough and spiky area accompanied by a smooth section. The smooth portions of the barbell should be parallel to your feet.

3. Your Neck Is Placed Awkwardly

When deadlifting, it’s normal to evaluate your posture by looking into a mirror. This is excellent, but not when you’re trying to lift a loaded barbell off the floor, particularly during a weightlifting exercise.

Your eye should be maintained neutral if you’re in the midst of a functioning set. It’s important to keep your neck relaxed. Your gaze will most likely be drawn to the ground just a few feet in front of you. Maintain a neutral gaze throughout the action; allow it to organically follow your body.

Perform a few warm-up repetitions without the barbell or weight plates if you’re concerned about technique and posture. You will be able to inspect your shape in a mirror as a result of this.

4. Rubbing Your Knees And Shin

Let’s start by mentioning that a correctly performed deadlift should result in some shin burn. That’s why utilizing a squat pad to protect your shins is a good idea.

The route of the barbell should be straight as you lead it up during the deadlift. You should thrust your hips forward as the barbell approaches the kneecaps. On the way up, the hip thrust will continue to guide the bar over your knees avoiding them from being a speed bump. When reversing the action, don’t bend your legs until the bar has passed them.

5. You’re Not Lowering The Bar Every Time

Despite the fact that many men skip the load or perhaps even miss the floor, each round should begin on the ground. When you bounce the bar off the ground, you get momentum, which makes the lift easier. From the first pull from the floor, you can’t generate the power. Utilize bumper plates if feasible, and lower the deadlift from the top every time. This gets rid of the eccentric part and compels you to start pulling from a complete stop.

6. Curling Or Dragging Using Your Arms

When you’re dead set on getting that barbell off the floor, it’s convenient to enlist the support of your arms. The issue is that using your arms increases your risk of shoulder and bicep injury while reducing the stress on the muscles that matter: the hamstrings and glutes. If you are unable to raise the weight with the appropriate form and notice that your arms are performing some of the efforts, reduce the weight.

7. Your Torso Is Far too Straight

The deadlift isn’t the same as a squat. It’s an entirely different type of motion and workout. The ‘hinge’ is the essential motion of the deadlift. With a heavily weighted hip extension, you may train the hamstrings and glutes. Bow your torso over the bar with your back straight, right from the initial position.

8. Avoid Moving Your Hips Much

As previously stated, engaging the hips forward is critical for bringing the bar over the knees and stopping at the top of the motion. A mistake you wouldn’t want to do is push so hard into the barbell that your back starts to round. Certainly, glute stimulation is crucial, but there is really no proof that slamming your hands into the barbell hard would result in more activation.

9. You Forget To Improve Your Grip

You won’t be able to advance in your deadlift if you have a poor grip since you won’t be able to complete the necessary sets and reps. What can you do to keep your grip from deteriorating? Improve the strength of your grasp.

You’ll notice that having a solid grip enhances your effectiveness in all of your activities, not just deadlifts. Thick bar training, alpha grips, and grip-focused workouts are some of the ways you may utilize to improve your grip strength.

10. You’re Not Working With The Right Materials

While we recommend doing the deadlift in its most natural state, there are some items of training equipment that may actually shield you and improve your productivity. You can access any of these items at any Gym in San Diego.

  • Use a squat pad to prevent your lower leg from bar burn,
  • Use a weightlifting belt that provides a barrier for your abdominal muscles to press against during the deadlift,
  • Use an abdominal mat to support up the weight plates and safeguard your floor,
  • Use wrist support that focuses on the wrist, such as lifting straps, and allows you to continue lifting the weights even if your grasp has failed.

In case you are new to this equipment, never hesitate to approach the personal trainers San Diego to know the correct way to use them.

Bottom Line

Get a personal trainer San Diego, who can help you out with your fitness regime. In case you are looking for a female personal trainer San Diego can offer you the best one. Now that you’re conscious of all of these blunders, focus on your technique and you’ll discover that deadlifting becomes far less risky and far more enjoyable and productive

Workout is an essential part of our daily life to stay fit and healthy, especially to avoid obesity. Obesity has become a common problem in the US and the best way to deal with it is to do regular exercise. But it has been found that people who work out do not get the desired result either.

One of the major reasons behind this is the lack of awareness regarding the workout time for weight loss. This usually happens because many individuals try to work out on their own. But if you are having a personal trainer San Diego, then you can easily get the right instructions regarding when to work out and how much.

The Ideal Workout Time

The workout time can be divided into two observations. The first is at what hour of the day you should exercise and then for how long you should work out. Let us take a look at each of them one by one.

Hour of the Day

Doing a workout at the right time is as significant as the quality of the workout you do. Many people work out in the evening, and some people who stay awake late at night prefer the nighttime perfect for hitting out at the gym. While this can create an impact, optimum utilization is not possible by following this schedule.

  • The ideal time to work out is always towards the morning. After having a light breakfast, you can start working out in the open.
  • The freshness of the morning gives an immediate impetus to the body to exercise better.
  • Also, when you work out in the morning the energy and optimism at the start of the day can act as a contributing factor in this.

If you ask any San Diego personal trainer regarding the ideal time to workout for weight loss they will suggest the morning hours to be the most beneficial.

The Amount of Exercise in a Day

Working out for 20 to 25 minutes daily is decent enough to start your weight loss regime. However, as different individuals have different requirements, this time can vary. That’s why opting for a personal trainer can be highly beneficial in this case. You can easily get a personal trainer in any gym in San Diego

The trainer will assess the number of calories you need to burn every day and on the basis of that, he will suggest to you how much exercise you should do on a daily basis. 

Workout Tips for Weight Loss

There are several attempts you can make for weight loss on your own. Of course, if you want things to be learnt in a practical manner, then the best option to go for would be a personal trainer San Diego, as they will know your requirements in an exact manner. You can easily find one by checking out Iron Orr Fitness’s official website. But apart from that, here are some tips that you can use to your advantage for weight loss. They are as follows:

Walking

There is no exercise easier than walking. All you have to do is get out of your house and take a stroll. Walking is a great exercise to lose weight but you have to make sure that you are walking for a considerable period of time: let us say 20 to 30 minutes as a starter. 

  • The important attribute of walking is that it is a lower stress exercise. What this means is that your joints will not be stressed while doing this exercise. For beginners in the weight loss regime, this is the ideal way to get started.
  • If you want to incorporate walking into your work life then you can do the basics like opting for stairs instead of the elevator and taking a walk after lunch or dinner.

Jogging

Jogging is not the same as running. The maximum speed that you can go jogging is 6 miles per hour whereas running starts by crossing this threshold. Jogging is a great exercise for beginners to lose weight.

  • You can burn as much as 300 calories by jogging for around 40 minutes daily.
  • The important thing about jogging to consider is that you will be able to lose belly fat, the most prominent part about weight gain.

Intense Exercise

Intense exercise is also known as interval training. This refers to a short burst of intense exercise. But here the recovery period is also important to keep in consideration. What this implies is that you cannot go for several high-intensity workouts on the same day. To know how much time you should invest in interval training it is important to consult personal trainers San Diego.

  • According to stats, typically a person who does interval exercise for around 10-30 minutes can lose 25-30% more calories than those who do low-intensity workouts. So, this is a great way to reduce weight.

Swimming

  • Little needs to be said about the value of swimming on your physique. The effort that it takes to make a stroke in water results in a positive output that can be considered for weight loss.
  • Swimming is an exceptional workout where you can reduce your weight quickly as the friction of water makes you give extra emphasis.
  • Also, the low impact nature of swimming makes it easy to go easy on your joints.
  • Even for women, swimming has proved fruitful in losing weight by a considerable margin and can work as a substitute for female personal trainer San Diego.
  • Although, a personal trainer would be more suitable and safe.

Therefore, these are some of the exercises that you can try out to lose weight. But if you want to do it the right way, there is nothing better than opting for a personal trainer. Whether you are working out in the gym or elsewhere, a personal trainer will know how to train you for weight loss and the changes that need to be made after a certain period has lapsed. 

Iron Orr Fitness personal trainers can also guide you about the diet you need to follow for losing weight even faster.

Injuries are the harsh truth to an active lifestyle. Whether you are a practicing athlete or someone that works out at home, you have probably dealt with minor aches and pains and maybe even a more serious injury. You may have even noticed that during your recovery from that injury, other parts of your body have begun to give you problems. This phenomenon doesn’t mean you injured two areas in the same occurrence. Rather, your body is compensating for the injury and putting more strain on a certain area of your body. The most prominent place this occurrence happens is with leg injuries. You may have heard the saying “your hips are hostage to your knees” and vice versa. In this article we will analyze how an injury in your knee could affect your hips and what you can do to prevent one injury turning into two.

Most of us at some point will have knee and hip pain eventually just from wear and tear. Your knee and hip joints are large joints and constantly need maintenance. They bear the full weight of your body and at the same time need to have a full range of motion. Genetics, past injuries, and normal wear and tear may all be attributed to your knee and hip pain.

To first understand the problems you are having with your knees and your hips, you need to understand some basic anatomy. The joint your hip inserts into is called a ball and socket joint and is responsible for bearing most of the weight from your body. There are also an array of ligaments and muscles around your hip needed for stability and range of motion. Hip weakness could begin to occur without proper guidance and training but could also be a result of a weakened gluteus medius. The weakening of the gluteus medius eventually leads to your thigh rotating and pulling inward. This is the start to what we call the “collapsing kinetic chain.” This position of the thigh, caused by weakness in your hips, then puts strain on the knee. Thus, lamenting the saying ““your knees are hostage to your hips.” A collapsing kinetic chain has been listed as the indirect cause to most ACL tears.

Common Knee Injuries Caused by Weak Hips

Here are common knee injuries that could be the cause of bad hips:

1)Patellofemoral stress syndrome
2)Iliotibial band friction syndrome
3)Patellar tendonitis
4)Pes anserine bursitis

Attention: If you are experiencing knee pain, you should visit your doctor or physical therapist. He or she can evaluate your condition to determine the cause of your pain.

What Can I Do to Prevent Weak Hips and Knee Injuries?

The first thing you need to do is get a full assessment
on your lower body strength, flexibility, and range of motion by a physical therapist so they can diagnose the problem and set up a treatment plan. This will also be useful information down the road if you decide to continue your strength training with a personal trainer. Second, if your physical therapist does identify you have weak hips, strengthening those hips is your next focus. This can be done with simple hip strengthening exercises, but you may also need more advanced hip strengthening exercises depending on your diagnosis. Since we now know that weak hips can lead to knee injuries by the turning of the thigh, balancing exercises could help restore the positioning of the thigh. Also, the use of a BAPS board could help strengthen your total lower extremity and position your leg in the optimal location to relieve your knee pain.

What We Have Learned

The saying “your knees are hostage to your hips” is the real deal. If you are experiencing minor knee pain or an athlete with a major knee injury, you need to get your hips evaluated to see if that is the indirect relation to the injury. If your hips are the problem, consulting a physical therapist for a plan to strengthen those hips is the next step.

If you are having trouble obtaining the right mentality after an injury or trouble strengthening those hips on your own, you may want to consider working with a personal trainer!

Come in to Iron Orr Fitness Center today to receive a FREE Complimentary Consultation. We will give you a medical grade body composition test, a 20min workout/evaluation with one of our certified personal trainers and develop a plan to help you reach your fitness goals.

Iron Orr Fitness was voted Top 5 Best Personal Trainers in La Jolla. Call (858) 255-0367

WEEKEND WARRIOR KNEE PREP

Preventing Summer from being a Bummer!

 

A lot of us are getting outside and playing sports, hitting the beach, or joining a pick-up basketball or pick-up softball game.

The last thing on our minds is a potential knee injury.

A knee injury can take you away from your work, school, or enjoying time with loved ones — for an extended period of time.  You can be relegated to crutches, a knee brace, or (at worst) laid up and immobile for a few weeks.

 

To put it plainly, you do not want a knee injury!!!

 

 

 

This blog will help you avoid the dreaded Weekend Warrior knee-injury-scenario by showing you some simple and quick exercises to keep your knees from being de-conditioned and unprepared for activity.

 

If you do the exercises in this blog, you can greatly increase the conditioning level of your knees and joints and their ability to take on the demands of your weeknight or weekend activities.

 

 

SITTING IS THE NEW SMOKING

 

 

First of all, let’s address the overarching problem: SITTING! Sitting for prolonged periods of time is terrible for your body. SITTING IS BEING CALLED THE NEW SMOKING. Because of technology, most of us are sitting the majority of the day. Unfortunately, sitting for prolonged periods of time causes important muscles to shorten and tighten in the hip flexors, calves, Achilles, and quadriceps region (among other areas). When a weeknight or weekend sport demands that a specific muscle be flexible (especially after a long day of sitting) and long enough to perform a movement [and that specific muscle cannot reach the demanded range of motion], the potential for injury increases dramatically — and in many cases is almost certain.

The importance of neuromuscular training and knee stability in preventing ACL injuries has not gone unnoticed.

According to the American Orthopedic Society for Sports Medicine, knee injuries are among the most common injury in sports today. The Anterior Cruciate Ligament (ACL) accounts for 150,000 knee injuries in the United States annually. Of those injuries, 70% are from non-contact sports.

According to NASM (National Academy of Sports Medicine), which most Iron Orr Fitness Trainers hold at least one certification,Weekend Warriors account for over 100,000 ACL tears a year.

What does this mean for you? If you’re reading this blog and you are participating in a sport while working full-time, you need to start doing some of these exercises ASAP!!

The following Neuromuscular Training Program should only take you 10-15min to do, and you should perform these exercises 2-3 times a week.

Neuromuscular Training refers to exercises that train your central nervous system [CNS] to activate the proper muscles to counteract force and maintain joint stability. When the body jumps up and lands, your CNS fires off messages to activate the proper muscles in order to land softly on your feet. Without neuromuscular control, you wouldn’t be able to balance, move, and maintain joint stability. Neuromuscular Training focuses on performing exercises that train the nerves and muscles to react and communicate with each other. This results in increased body awareness and trains your body on what proper technique feels like (mind-body connection).

Before you begin any exercise program, it is important to perform dynamic stretches. Dynamic stretches are stretches held for 30 seconds or less and create muscle extensibility (flexibility) while waking up and firing your CNS.

Examples of dynamic stretches are the following:

A) Leg Swings
B) Calf Stretches to Toe-Up
C) Hurdle Stretches
D) Scorpions

Now that you’re warmed up, let’s do some Neuromuscular Training to help reduce the risk of knee injuries!

1

One Leg Hops: Side to Side & Back to Front

2

Speed & Agility Ladder: Various Directions

Don’t know how? We are here to help!

3

1 Foot Balance Pad

Propioceptive work

3

Depth Jumps

THE WORKOUT

When you’re done, a cool down walk of five minutes as well as static stretching of one minute each will help maintain tissue extensibility (flexibility).

Repeat this short warm-up, NMTraining, and cool down every other day for a maximum of three times a week, and you’ll be ready to play your favorite sport and not worry about injury!

If you are carrying a few extra pounds and need help getting a program started or you need to bring your muscle or power game to the next level, we are experts and designing and implementing individual pre-hab, weight loss, muscle gain and injury prevention exercise plans that will take you to your goals safely and expediently!

If you aren’t sure how to include the above workouts in your current training plan, shoot us a message. We’re always willing to help out.

And, if you’re in San Diego, come by the gym for a complimentary consultation. It is no-obligation and we can answer all your questions, help develop a SMART goal, determine your body composition with our state-of-the-art InBody medical-grade body composition machine.

Start Today!

Ready to Start TODAY with a Professional Personal Trainer?

 

 

Reach out to Paul at Iron Orr Fitness to take your athleticism to great heights🔥

Call (858) 255-0367

If you’ve ever moved a barbell around, you’re going to benefit tremendously from this article! You know the saying, “A chain is only as strong as its weakest link.” The beauty of compound lifts like squats and bench press is that they engage a ton of muscles – a “muscle chain” if you will. But therein also lies the challenge in these moves – they require the simultaneous coordination of a ton of muscle groups. Without specific attention to this musculoskeletal chain, weak points can appear, and compound over time. But if you improve your weak links with specific targeting, you’ll strengthen your entire lift!

Today I’m going to focus on how to maximize your Squat, Bench, and Deadlift, often coined “The Big 3”. These are the meat and potatoes (or tempeh and potatoes to stay vegan friendly) to any workout program dedicated to strength or hypertrophy. When performing these movements closer to your maximum weight, there may be a sticking point during the lift that you can’t get past, for example the lockout at the top of the deadlift. Throughout the rest of this article I’ll show you exactly why you may be failing at a certain point, and how to break through your plateau and crush your next PR attempt!

To increase your lifts, build more muscle, and burn a ton of calories, here are a total of 18 accessory exercises – and how to implement them into your workout plan:

  • 1. Squat Accessories
  • 2. Bench Accessories
  • 3. Deadlift Accessories
  • 4. How to Wield the Power of These Exercises

Squat Accessories

If you have a hard time starting the ascent of your squat, or you get stuck “in the hole”, (at the very bottom of your squat) you most likely have a weakness in your glutes or hamstrings.

Exercises to Improve Your Initial Ascent out of a Squat

Pause Squat

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Pin Squat

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Glute Kickbacks

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Clamshells

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