Compound movements are exercises that utilize multiple muscle groups at the same time. To understand the difference, compound movements are not the same thing as isolation exercises, which only work a single muscle group at a time. For example, a traditional bicep curl is an isolation exercise meant to strengthen the biceps, whereas a squat is a compound exercise because it works the quadriceps, glutes, and calves
Continue reading to learn about the benefits and examples of compound exercises and ways to add them into your workout routine!
Compound movements are an efficient use of your time. If you only have a limited amount of time to exercise, you’ll work more muscles and build more strength by focusing on compound exercises.
Other benefits include:
Some Examples of Compound Movements Are:
If you are relatively healthy, you should have no problem safely performing compound exercises two to three days each week. To integrate them into your workout routine, you can start off slow. Focus on multiple muscle groups each day and wait at least 48 hours between strength training sessions to allow muscles to rest. On the days you rest, you can even do cardio workouts to get your heart rate up, burn fat and reduce calories.
Do you have any questions regarding compound movements? We would love to help! Just visit our website to contact us today!
Flexible dieting, or tracking your macronutrients (macros), is a healthy dieting plan that promotes the notion that there are no “bad foods” by allowing you to choose any food, as long as it fits within your macronutrient needs.
Recently, flexible dieting has risen in popularity due to its adaptable nature, which allows followers to still indulge in their favorite foods as part of their eating plan.
Want to know more? Continue reading to learn how flexible dieting works and its many benefits!
How Does It Work?
Many people love flexible dieting because it’s not really a diet, it’s more of a lifestyle choice. For instance, it puts the control in your own hands, meaning there are no meal plans or food restrictions that need to be followed.
To start a flexible diet, you must calculate your calorie and macronutrient needs according to how much weight you want to lose.
To do this, you have to determine your total daily energy expenditure (TDEE) and macronutrient needs before beginning the diet.
How to Calculate Your Energy NeedsTotal daily energy expenditure consists of:
Based on the equation, you can calculate your total daily energy expenditure as follows:
This number is then multiplied by an activity factor to estimate your total calorie needs:
To lose weight, you need to subtract a percentage of calories from your total daily energy expenditure to create a calorie deficit. Most websites that promote flexible dieting recommend subtracting 20% from the total daily energy expenditure. However, you can decide your calorie deficit based on your individual weight loss goals and activity levels.
Calculating Your Macronutrient NeedsAfter determining a calorie goal, you then calculate your macronutrient or “macro” needs. Macronutrients are the nutrients your body needs in the largest amounts: carbohydrates, proteins and fats. These nutrients provide calories and have numerous important functions in the body.
You can use one of the many macro calculators online, to plug in your height, weight, age and activity level to obtain a custom macronutrient distribution. However, you can also calculate macros on your own by breaking down their total calorie needs into percentages of carbohydrates, protein and fat based on your specific goals.
In summary, the great thing about flexible dieting is that you can tweak your macronutrient ranges depending on your lifestyle and weight loss needs! Do you need help calculating your calorie and macro baselines? We are happy to assist you! Just visit our website today to contact us!
What is mobility? Is it the same as flexibility?
Mobility refers to our ability to move freely without stress on the body. Our flexibility is dependent on the range of motion of our muscles. The two are not the same, but are not mutually exclusive. Good mobility can assist your flexibility and vice versa.
Why is mobility important?
It’s important to be mobile at any age as the aging process can take its toll on the body. Mobility exercises help combat this process, while also optimizing your muscles and joint movements.
What are the main benefits?
Mobility training can improve the range of motion of our joints and muscles. It can assist in improving our posture and can alleviate 'everyday' aches and pains as well as improve our body awareness.
How fast will I see results?
In terms of results, this will initially be something you feel rather than see. You might feel a little less stiff after one or two sessions - but the key is to be consistent with your mobility training.
Over time you should see an increase in your range of motion and improvement in your performance in other activities.
Can mobility training be incorporated into my workout routine?
Mobility training can be used as part of your warm-up for your workout, or you can use it within your training in the form of active rest. The exercises can also be used to recover from other forms of training.
Want to learn some mobility movements that will promote your everyday health and flexibility? Contact us today!