Fit 254 Unworthy Gym Exercises, Carbs When & Why, Make a Plan!

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Unworthy
Gym Exercises, the injuries they can cause and what to do instead!
When to eat carbs and why. The importance of a written plan.

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Training

Unworthy Exercise #1: Seated Leg Extension

shear force on the connective tissues of the knee
contracts quadriceps with no co-contraction of the hamstrings
Do instead: Squats, but …if you only have access to the leg ext. then do ¼ ROM reps

Unworthy Exercise #2: Upright Barbell Row

bad for shoulder joint
shoulders at maximum internal rotation plus under load!
pinching of the bicep tendon
compressing the shoulder bursa
makes bad posture worse!
candidate for tendinitis & bursitis
Do instead: Shrugs, row to neck (face pulls), Rotator cuff exercises

Unworthy Exercise #3 & 4 Behind the neck exercises-Barbell Press and Lat Pulldowns

No real world function
or use
stress on neck and cervical discs and nerves
Can injure the rotator cuff
If you’ve ever done a pullup then you know its not the same as a pulldown.
Most people not strong enough to do a pullup so we work on them activating the back muscles with the FRONT pull down.
Do instead: pullups, hangs with scap contraction

Nutrition

When your goal is fat loss:

eat foods that are nutrient dense
Foods that make you feel full
avoid cravings
Foods to provide energy
Foods with high nutritional benefit, ie not empty calories.
First priority is good nutrition habits
Other first priority: Plan your meals! Meals should be a little higher protein diet with real, whole foods (vs packaged) such as meat, fish, eggs, plan yogurt, nuts, beans, vegetables, and fruit.

Preworkout carbs –

A tip and a myth: There is no carb loading for a workout! Most likely, You don’t need to eat carbs for pre-workout energy. As long as you have consistent eating pattern you should be fine.

Muscle glycogen provides more than enough fuel for an hour workout. And your workouts shouldn’t be much longer than that, possible a tad more if you do a slow warmup and cooldown.

Post workout carbs- Another tip and a myth: Bulking with carbs after a workout is not necessary. Sure, after training is a good time to have carbs to help with recovery, but it not the end of the world if you delay those carbs to your next meal. However, Post-workout can be one of the optimal times to eat higher carb foods (which means those carbs that are not green vegetables and low- glycemic fruits).

Here’s why:

After a workout, your metabolism is increases so you’ll be burn calories quicker.
For recovery, the body uses carbs to replenish muscle glycogen instead of storing them as fat.
Carbs release insulin, but foods high in protein can also elevate insulin.
Insulin is the storage hormone produced by the pancreas in response to food, which regulates the amount of glucose in the blood.
Insulin warehouses the stored form of glucose, known as glycogen, in muscles and the liver.
Insulin helps in recovery several ways:

It enables amino acids to repair damaged tissues and build muscle mass.
These effects are considered anabolic or muscle building.
workouts invokes a variety of stress responses in the body.
Inflammatory
response. This occurs when you push your muscle and metabolic limits.
if no inflammation is initiated, then strength and related performance
adaptations would be impossible. You need it to get better! So your
body produces inflammatory products and insulin increases recovery by
way of suppressing them.

Keep in mind that Insulin production is largely influenced by exercise
and diet, especially the consumption of carbohydrates and protein. Which
is why meal planning is so crucial.

Motivation

Make a written plan: