Seven Exercise movements EVERYONE should be doing…
When I talk about exercises there are literally hundreds, if not thousands, of exercises you can literally perform. Now, with the on-set of functional training, kettle bells, ropes, med balls, bands, TRX, etc the quest for the perfect workout seems quite confusing.
Well, I am here to make it a little easier for you. Your body is designed to move…right? In fact, your body is designed to perform seven main primal movement patterns. Primal patterns are used to describe the movement patterns our ancestors used while hunting, gathering and building. They are the same movement patterns we use today in every day life. They are to lunge, push, pull, squat, bend, twist and gait (walking/running). Therefore, to keep your body strong, lean and functional, EVERY great workout you perform should contain some, if not all, of these primal patterns…
- Squat. The squat is one of the best exercises to strengthen the butt, front (quads) and back (hamstrings) of the legs. Most of us squat all day long and do not even realize it. Every time you sit down you are squatting…well, almost. When you do an actual squat you don’t sit back on anything. You sit back and put the weight of your body in your heals and when you feel you can not go any lower you come up…
- (Push) Push Up, chest press, etc. This is a great chest and core exercise. A push-up is just a plank in motion. Start on your knees. Trying doing as many as you can and then add in at least one more push-up each week. When you can do 20 on your knees, try moving to your toes.
- The Lunge. I love lunging. You can do it forward, backward, static, walking, lateral, the list goes on and on. The lunge is a great butt and leg shaper. Think of lunging like exaggerated walking.
- (Pull) Pull up. The pull up is great for your back and arms. If you can’t do a full pull up on your own then either use an assist machine or use a Lat pull down machine.
- (Bend) The dead lift, straight leg dead lift,or bent over row would work here. The bend is great for core stability, back and leg strength.
- (Twist) The twist is any rotational movement. Lunge with rotation, wood chops, row with rotation, press with rotation, any throwing, swinging or batting move. Also, great for the core, the low back, hips and butt.
- (Gait) This is your body moving in motion by leg action. Gait includes walking, running or sprinting. Gait is what keeps your cardiovascular system in check, helps burn fat and keeps you breathing right.
Here is an example of a Primal pattern workout:
10-20 dumbbell squats,
10-20 lateral lunges,
1-10 pull-ups or 5-10 pull downs,
5-10 dead lifts
10 Med ball wood chops
1-5 100 yard sprints
Do 1-3 sets of these exercises, 2-3x a week.
These 7 exercises will help shape you butt, your thighs, your back, your chest, your arms and you core…
Exercise does not have complicated, just hit the 7 Primal movement patterns and your body will do the rest.
Your Optimal Fitness Coach,
Paul Chek ”Eat, Move and Be Healthy”
Paul Chek ”Movement that Matters”
Dear Biggest Loser show….
Lately, as many of you know, I have been questioning EVERYTHING. What is truth? What is complete BS? And what is sitting somewhere in the grey area — which seems is pretty much everything.
Funny enough, this has made me want to write about the TV show, Biggest Loser. I see it as a show of little “real life” truth, a good dose of BS, and even more grey area. When I ask people about the show, I find that most people love this show (so I understand I may offend a few with this blog). It is very apparent that people love seeing severely obese individuals conquer their fears and lose hundreds of pounds in a matter of 3 months. We see them cry, huff-n- puff, and push through pain and fear. And then at the end, we see one lucky winner win $250,000 dollars. How inspiring. How amazing. How motivating. How VERY unhealthy. I’m sorry — I had to say it.
I don’t believe the show Biggest Loser is “healthy” at all. Yes, it may be good entertainment, it may offer some inspiration, and tug at your heart strings — but healthy it is not. Not by a long shot.
Oh, I can already hear Bob and Jillian or Anna (the new trainer) yelling at me… “But we are saving lives!” Really? Are you really saving lives — or are you allowing America to believe that health is achieved with 8-hour long workouts, extreme calorie restriction, and an unbalanced/unrealistic life (by removing each of these people from the real world)? These 3 things, if continued long term, will eventually do more harm than good.
Still a doubter? Let me explain why I believe the Biggest Loser is creating more harm than good in a society that is focused on quick and immediate results.
1. Unhealthy weight loss. It is not uncommon for a contestant on the Biggest Loser to drop 10, 20, or even 30 pounds in one week. Wow — how amazing! First, most of us know that the majority of that weight loss is simply water weight, right? What you may not know is losing more than 1 to 2 pounds of fat per week can overburden your liver, kidney, immune system, thyroid, digestive system, and skin. Your fat tissue holds toxins, and when your body starts releasing fat from storage, these toxins are released into your system. The toxins have to go through a detoxification process before your body finally expels them via your sweat, urine, or feces. The human body is not designed to handle this kind of heavy detoxifying process in a short period of time, which is what happens during super-rapid fat loss, like on the Biggest Loser show. Weight loss is healthiest when it is slow, and the body is allowed to adjust and detoxify at a normal level. Optimally, this is about 1 to 2 pounds a week — not 30. But 30 makes good TV.
2. Exercising. Working out anywhere from 4 to 8 hours a day is not only unhealthy, but is completely unrealistic. Any workout lasting over 45 to 60 minutes makes your body start releasing excess levels of stress hormones — cortisol and adrenaline. Although, both of these hormones may encourage weight loss, they put a huge burden on your system — not only breaking down fat, but muscle, organ, and bone tissue. Long-term, chronic elevated stress hormones will lower your metabolic rate, causing stress to the thyroid, adrenal glands, liver, heart, and every muscle in your body.
3. Nutrition. The constant food advertising on the Biggest Loser irritates the crap out of me. We must remember, it is a reality TV show built around making money. The show pushes a low fat, low calorie lifestyle. So it pushes certain foods and diet plans that correlate with this — and they make even more money doing so. The Biggest Loser not only gets advertising money from certain brands with low calorie processed foods (like 100 calorie snack packs, spray butter, Extra gum, egg substitutes, and protein bars), but it now markets and sells its own Biggest Loser food plan. There is nothing like a highly processed 300-calorie meal to get you going. We must remember that real, unprocessed, whole food is always best. Processed foods are dead foods. True health will never be achieved eating dead foods.
4. Diet. Most of the contestants are eating anywhere from 800 to 1800 calorie diets and working out 4 to 8 hours a day. Of course, they are going to lose weight. They are starving their bodies. Anyone who goes from 5000 calories down to 1000 a day is going to lose weight at a rapid pace. To be fair, the show needs to be honest and tell viewers, the Biggest Loser is a place where we put 15 contestants under constant food deprivation and exercise stress for 3 months — and whoever survives wins!
5. The Prize. I just finished reading the book Drive by Daniel Pink. Drive is a book about what motivates us and how we can teach others to become and stay motivated. Pink clearly advocates NOT using prizes or money to get people to do something, like lose weight. To lose weight and keep it off, motivation needs to be intrinsic instead of extrinsic — in other words, it should come from within. Weight loss should not be reward-driven, like the carrot-on-a-stick approach. Why? For several reasons:
1. Rewards can encourage cheating, shortcuts, and unethical behaviors (see examples below).
2. Rewards can foster short-term thinking. After the season is over, most contestants put all the weight back on, and then some.
3. Rewards can extinguish intrinsic behaviors. The contestants start to lose focus of real health and will do just about anything to stay on the show and try to win the prize.
Two great examples of Pink’s theories are Ryan Benson and Kai Hibbard.
Check out what season one winner Ryan Benson had to say about his experience:
“I wanted to win so bad that the last 10 days before the final weigh-in, I didn’t eat one piece of solid food! If you’ve heard of “The Master Cleanse”, that’s what I did. It’s basically drinking lemonade made with water, lemon juice, maple syrup, and cayenne pepper. The rules of the show said we couldn’t use any weight-loss drugs. Well, I didn’t take any drugs. I just starved myself! Twenty-four hours before the final weigh-in, I stopped putting ANYTHING in my body, liquid or solid. Then I started using some old high school wrestling tricks. I wore a rubber suit while jogging on the treadmill, and then spent a lot of time in the steam room. In the final 24 hours, I probably dropped 10 to 13 pounds in just pure water weight. By the time of the final weigh-in, I was peeing blood.
Was this healthy? Heck no! My wife wanted to kill me, if I didn’t do it to myself first. But I was in a different place, I knew winning the show could put us in a better place financially, and I was willing to do some crazy stuff. All this torture I put myself through has had no lasting effects on me (that I know of) and at the time, it was sort of a fun adventure for me. But I am sure it wreaked havoc on my system.
In the 5 days after the show was over, I gained about 32 pounds. Not from eating, just from getting my system back to normal (mostly re-hydrating myself). So in 5 days, I was back up to 240. Crazy!”
Ryan Benson gained roughly 90 pounds back after the season was over.
Another example is Kai Hibbard (season 3 finalist) who reports in an interview with ABC:
“Before the last episode of the Biggest Loser, I dehydrated myself so I could take off 19 pounds in the last 2 weeks before weigh-in. I stopped eating solid foods, had 2 colonics, and sat in a sauna for hours before the weigh-in. Two weeks after the show was over, I put on 31 pounds. My hair started to fall out in clumps, I hadn’t had my period in 3 months, and I could only sleep 3 hours each night.”
Kai Hibbard says she fights everyday to find some stability with her weight.
6. The trainers. Nothing says tough-love more than watching Jillian Michaels or Anna Kornakova make a 300-pound, 50-year old women run on a treadmill at 8mph for 30 seconds (after working out for hours and hours). I have seriously watched every trainer on this show scream and yell at contestants while putting them at high risk for injury or even death. Are you kidding me? There is so much wrong with this scenario. Hey Jillian, why don’t you try running on a treadmill with a 180-pound pack on your back, at 8mph, for 30 seconds. You might find it to be a little damaging to the joints of your knees, ankles, and hips. You may also find your hormonal system may start to go haywire with the huge amounts of cortisol and adrenaline you are causing to be released due to overstressing your adrenals, thyroid, and heart.
As a health professional with over 17 years of experience, I speak to people daily about weight issues, hormonal issues, and health issues. I let them know that good health is a journey. It may take months or even years for the body to heal and truly get healthy. People are so conditioned to getting things immediately — I find they get frustrated VERY quickly when the weight just doesn’t fall off, or when they don’t feel better in a week. Sorry — you can’t treat your body like crap for 10, 20, or 40 years and expect that a month or two of healthy eating and exercise will fix everything. It takes time to repair the damage and see results.
I feel it is more apparent than ever that the American way is built on short term, quick fixes and instant gratification. Quick weight loss, quick financial returns, fast food, etc. We want it fast — and anything less than instant is unacceptable, too slow, or doesn’t work. If things do not happen immediately, most people want to throw in the towel and give up. Well, we are now seeing the results of quick weight loss and quick financial returns. The American people are fatter and unhealthier than ever. And our economy is… well, about the same. So the question is this: “Is what we are doing really working long-term? I think it is clear that the answer is NO.
The biggest problem with shows like the Biggest Loser is the ongoing message they relay to viewers — workout more and eat less = weight loss (true) and health (not true).
When we focus on trying to accomplish a weight loss goal the quickest way possible, we lose focus of “real health” and find that in the long run, we end up hurting ourselves — not only physically, but mentally as well. It is time to look at “getting healthy” differently. It’s time to commit to doing things the “right way” instead of making short cuts. Then, and only then, can we create a belief system that will support a truly healthy lifestyle. Sorry, Biggest Loser — you are not a winner with me.
Your Optimal Health Coach,