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Discussion On Glute Exercise #4: Stiff-Legged Deadlifts

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In the Top Ten Glute Exercise Video Series Ian Lauer CSCS and IFBB Men’s Physique Pro and I presented ten exercises which we felt were the most effective for building and tightening up the glutes. Number four on the list was the Stiff-Legged Deadlift, which I will describe here.

Stand with feet close together with a barbell on the floor in front of you. Bend forward only at the hips with knees straight (but not locked out) and grab the barbell in front of you with a close grip. NOTE: some lifters like to do an “over-under” grip, where one hand is in an underhand grip while the other is in an overhand grip, but I tend to prefer a bilateral overhand grip. Keep the barbell very close to the body as you extend at hips while driving through the heels and squeezing the glutes as you stand up. When you come back down to the floor, exaggerate pushing your booty out to maximize the stretch in the glutes and hams. Make sure to keep your back straight and do not arch.

Recommended rep range is 12 to 15 repetitions, 5 sets total.

Watch it on YouTube:

Discussion On Glute Exercise #5: Diagonal Lunges

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In the Top Ten Glute Exercise Video Series Ian Lauer CSCS and IFBB Men’s Physique Pro and I presented ten exercises which we felt were the most effective for building and tightening up the glutes. Number five on the list was the Diagonal Lunge, which I will describe here.

Hold a pair of dumbbells and stand with feet together. Step with right foot forward and to the right at a 45 degree angle, then return to start. Repeat with other leg. When you step forward, emphasize the heel strike and make sure your body weight drives through the heels.

TIPS: When you step into the lunge, the back knee should almost touch the floor. Also make sure that the front knee does not extend beyond the toes.

This exercise can be done stationary or walking. The difference if you are doing walking diagonal lunges is that after you step forward into the lunge, the back leg will be brought forward as well. You will shift your weight onto the front leg, then step forward with the opposite leg. Basically, you will be making a zig-zag lunge walk across the gym floor.

Recommended rep range is 12 to 15 repetitions, 4 to 5 sets total.

Watch it on YouTube:

Discussion On Glute Exercise #7: Single Leg Press

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In the Top Ten Glute Exercise Video Series Ian Lauer CSCS and IFBB Men’s Physique Pro and I presented ten exercises which we felt were the most effective for building and tightening up the glutes. Number seven on the list was the Single Leg Press, which I will describe here.

Place one foot on the middle of the leg press platform and place other foot firmly on floor to maximize a stretch in the glutes. Push plate with foot, straighening out hip and knee without locking knee while driving through the heel and squeezing your butt. Move relatively quickly during this exercise so that you get maximum glute recruitment and really burn out the muscle. Complete a full set with one leg, then switch legs without resting.

Recommended rep range is 10 to 25 repetitions for each leg, 4 to 6 sets total. For a challenge, aim for 30 repetitions on higher rep days.

Watch it on YouTube:

Discussion On Glute Exercise #8: Cable Kickbacks

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In the Top Ten Glute Exercise Video Series Ian Lauer CSCS and IFBB Men’s Physique Pro and I presented ten exercises which we felt were the most effective for building and tightening up the glutes. Number eight on the list was Cable Kickbacks, which I will describe here.

Put ankle cuffs on. attach one cuff to low pulley cable. stand so you are facing weight stack. hold onto handles for support. kick leg that is attached straight back, keeping leg straight but not locking knee. squeeze that glute. don’t arch back.

Recommended rep range is 12 to 20 repetitions for each leg, 4 to 5 sets total. If you can, work up to 25 repetitions per set on higher rep days.

Watch it on YouTube:

Discussion On Glute Exercise #9: Bench Step-Up

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In the Top Ten Glute Exercise Video Series Ian Lauer CSCS and IFBB Men’s Physique Pro and I presented ten exercises which we felt were the most effective for building and tightening up the glutes. Number nine on the list was the Bench Step-Up, which I will describe here.

Stand with a bench in front of you, holding dumbbells in each hand. Step onto bench with your right leg and extend leg fully so you are standing on the bench with the right foot. When you do this make sure to concentrate your weight on the heel of the foot and squeeze your right glute at the top of the movement. As you extend the right leg, you will flex the left leg at the knee and hip so that it is tucked next to the right leg.

Switch legs.

Recommended rep range is 12 to 20 repetitions for each leg, 4 to 5 sets total.

Watch it on YouTube:

Discussion on Glute Exercise #10: Bench Hip Raise

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In the Top Ten Glute Exercise Video Series Ian Lauer CSCS and IFBB Men’s Physique Pro and I presented ten exercises which we felt were the most effective for building and tightening up the glutes. Number ten on the list was the Bench Hip Raise, which I will describe here.

You will need a bench which is what your shoulders and head will rest on during the exercise. Your body will be perpendicular to the plane of the bench surface. Plant your feet on the floor about shoulder width apart and knees bent to 90 degrees so that your thighs are parallel to the floor. Place a weight plate (I usually use a 45 pound plate but you should start with a lower weight until you feel comfortable with this move) on your thighs. This is your starting position.

Flex at the hips so that you sink down with your glutes almost touching the floor, then come back up while squeezing your glutes to return to the starting position.

Recommended rep range is 10 to 15 repetitions, 4 to 5 sets total.

Watch it on YouTube:

Cheat Meals

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If you ask a competitor about favorite cheat meals, you had better expect the person’s eyes to glaze over as he or she lovingly describes his or her most beloved foods. You may wonder if cheat meals are only incorporated into the lives of fitness people, but they actually serve a purpose for anyone who is committed to healthy eating. Perhaps you have just embarked on a healthy food regimen and are struggling a bit with it. When you incorporate one or two cheat meals into your plan each week you will boost your metabolism and foster a more balanced relationship with food.

Let’s face it. We are only human, and we carry our emotional relationship with food with us throughout our lives. If we were to practice a rigid adherence to a healthy meal plan without any fun meals, we would feel guilty if we were to ever indulge in a bad food in a moment of weakness. If we know that we are allowed such a fun meal (I prefer this terminology over “cheat” meal), we can rest in the comfort that it is acceptable and that there is no reason to feel guilty about consuming it. This also works nicely if you tend to go to events on the weekends and don’t want to be the stick-in-the-mud who can’t eat anything that is being served.

When you eat a more calorie controlled meal plan during the rest of the week, a fun meal will speed up your metabolism and satisfy cravings that have been accumulating during the week. I believe it is important to eat something you truly crave instead of doing a small cheat like a dinner roll with a chicken spinach salad. Have the two slices of pizza or the burger! Just make sure to eat an acceptable amount of food and don’t gorge yourself.

I am often asked by weight management patients if a cheat day or a cheat weekend is acceptable. My response is no, for the simple reason that this creates a slippery slope which causes many individuals to lose self-control and spiral into a guilt-ridden “I messed up so why stop now?” mentality. If it is too difficult to do one fun meal per week, incorporate two fun meals spaced by at least one day so that your body can recover.
woman-eating-fast-food-burger

Healthy Substitutions – A Good Start For Beginners

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Healthy SubstitutionsI think this chart is a decent one.  However, these substitutions should serve as the BEGINNING of a full lifestyle overhaul.  Many of the substitutions listed here are not considered healthy enough for the long term, such as the small order of fast food fries.  If you are ordering fries three days a week, substituting a large order with a small one is NOT a truly healthy change.  As far as I am concerned, fries should be avoided with the exception of the RARE indulgence.  As an example, I am a huge fan of french fries and have absolutely no self-control around them.  Because of this, I only allow myself to eat french fries a couple of times per YEAR.

I am also not a huge fan of most dairy products (Greek yogurt excluded) because of the way such products are processed.  So a substitution with nonfat milk is not the best over the long haul.

The key with following the suggestions in this chart is to move in a progressively health-conscious direction so that it becomes easier over time to adopt truly healthy habits.

Branched-Chain Amino Acids For Muscle Growth and Recovery

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ON Amino EnergyBranched-chain amino acids (BCAAs) are the essential amino acids leucine, isoleucine, and valine. What makes them essential is the fact that we must obtain them from food sources since our bodies do not produce them. Since BCAAs comprise one third of the amino acids found in muscle tissue, and also since they possible reduce muscle breakdown, they are an essential part of the supplement regimen for individuals who are committed to building muscle. They are also capable of sparing glycogen during training. Glycogen is the primary source of fuel for muscles during high intensity workouts. Individuals who ingest BCAAs before and during training preserve their glycogen levels by 25%. Even when glycogen stores are depleted in working muscles, BCAAs enhance fat oxidation which allows people to train longer.

BCAAs can also boost testosterone levels when consumed before training. Testosterone levels increase during intense training but plummet to normal levels once training is done, but if BCAAs are on board, testosterone levels remain elevated for a number of hours. BCAAs also improve the body’s testosterone to cortisol ratio. What does this mean? Testosterone levels will remain high long after training is completed, while cortisol release will be minimized. This translates to more muscle growth and less breakdown of muscle. As if this wasn’t enough, the amino acid leucine increases insulin sensitivity which promotes fat loss, muscle growth and protection against diabetes.

Other uses for BCAAs are to prevent fatigue, improve concentration, treatment of liver-related brain conditions, and Lou Gehrig’s disease. A recommended dose range is 4 to 8 grams before training and 4 to 8 grams immediately post-training.

My favorite BCAA brands are listed below:
1. Optimum Nutrition Amino Energy (this has caffeine so beware if you need to keep your caffeine intake down)
2. BSN Amino X
3. Scivation Xtend
4. RSP Nutrition ReGen