There’s a lot of stuff I see at the commercial gym up the street that drives me absolutely insane.
The Corrective Exercise Specialist in me comes out when I see horrible deadlift form that looks more like a squat off the floor than an actual hip hinge.
I cringe when I see people’s heels leaving the floor during a back squat.
I want to cry when I see people pulling the lat pull-down bar to their bellybutton.
Although the proper biomechanics of movements are a huge component to a solid exercise program, so is the actual program itself.
Exercise programming is why I have a job 😉
It’s actually not as easy as just going to the gym and winging it.
I did that for years, literally probably a decade if not more, and it got me nowhere- and I mean NOWHERE.
Thanks to my background and Kinesiology degree, I now understand that the body is a system- much like a machine. Once you understand that the body works in kinetic chains, and all of your movements and exercises done over the course of several weeks, months, and years, then you can have the fun of developing an exercise program that is conducive to your goals.
I can usually spot a woman’s goals from a mile away:
I see women isolating their triceps because they want to get rid of the “flab” under their arms.
I see women isolating their hip adductors trying to get rid of their inner-thigh “jiggle.”
I see women isolating their core trying to make their midsection “smaller.”
After about the 1000th women I saw doing almost nothing but core exercises
for their entire workout, I decided I had to use myself, once again, as the test subject of a little experiment.
If you’ve missed my other experiments, you can catch up here:
Where I ate 1 bagel a day for 28 days and didn’t gain a pound.
You can also catch the podcast episode about that here.
And here, here & here:
Where I did 15 days of steady state cardio and saw no results followed by 15 days of high intensity interval training and actually saw a difference.
You can listen to a podcast episode where I talk about cardio here.
I’ve also seen an overwhelming amount of free challenges on the internet where women are asked to do things like sit-ups, crunches, or squats
for 30 days or so.
Some of them go like this:
Day 1: 30 sit-ups
Day 2: 60 sit-ups
Day 3: 120 sit-ups
Etc, etc. until they accumulate a ridiculous amount of sit-ups each day
(or squats) and the end goal is essentially a smaller midsection or
a “more toned” look to your legs.
But is there any truth behind that?
Does isolating a muscle group, especially something that we want to appear smaller, help us achieve our aesthetic goals?
I’ve had some people already tell me that when they focus on more core,
they feel they look more defined in their midsection.
Why is that?
So, here’s the deal.
For 15 days I’m going to do a TON of core isolating exercises.
With weight, without weight, etc.
My total caloric intake will stay the same (for now)
as will the rest of my exercise programming which is comprised of:
1) Compound movements for pure strength
2) Accessory movements for muscular imbalances
3) Super-sets and short bursts of metabolic conditioning for “cardio”
We will assess progress in 15-days and go from there!