Back To Basic

Hello everyone, sorry for the long awaited new post on KStorm Workouts. I have to apologize for keeping you waiting. I have been away because I was busy for my work and moving into another direction. And now I'm back, BUT with more passion and new ideas how to make fitness more interesting and fun. And I'm here to share with you. Especially you. Yes! I mean YOU!

Today, we are GOING BACK TO BASICS. I was having a drink few days ago with one of my friend. We talked about gym, fitness, workouts and stuffs.

She was a member of one of the biggest gym chains in Malaysia. She told me that she only visited the gym for few months and she stopped going to the gym. The reason why is because she doesn't know how to do a proper workout and what to do in the gym. And another reason is because of those peacock guys at the gym are holding the dumbbells standing or sitting on the bench in front of the mirror at the free weight area as if they own the gym. I bet anyone of you ladies who goes to gym experienced this before, don't you? And my advice is, approach them and ask them is it possible to share the weights or bench. Ladies, you have the right, just speak out your mind, because you paid for the membership or the gym usage. Guys are not going to eat you.

O.K. Back to the topic. At KStorm Workouts, it's about lose fat, be leaner and fitter in a healthy way. No matter who you are, what is your objective, where do you workout. Whether it's a commercial gym or old fashioned gym with besi karat. (besi karat means steel with rust stain just in case you don't understand Malay) There are four basic exercises that you cannot skip which is what we called the BIG FOUR. These exercises are SQUATS, MILITARY PRESS, DEADLIFTS and BENCH PRESS.

These are all compound movements and also known as multi-joint movements. Obviously if you are moving more joints, you are moving more muscles. The alternative is known as isolation exercises. These focus on a single joint’s movement and concentrate on developing one muscle. With a compound exercise you could be targeting two, three, and sometimes many more muscle groups. We want the kind of muscle mass that we have sculpted and worked into an impressive physique. But most of us want to know that that muscle mass provides some real strength too. Compound exercises are great for developing real world strength. When you have to lift a box—or as your mass gains increase, a couch—you wouldn’t be using just one muscle. Most of life’s situations that require actual strength involve movements that are multi-joint, compound movements.

Compound exercises provide the most bang for your buck. In the time that you can be doing an isolation exercise that benefits only one major muscle group, you could also have chosen a compound exercise. It is pretty simple to see that if you only have an hour to work out, all the time that hits more than one muscle group is more effective than the time spent on isolation exercises.

But most of the women are afraid of getting bigger or carrying bulky muscle like what they seen on T.V. and fitness magazine when I say the word "muscle". Especially in Asia, they think doing weight training with 10 or 20lbs could make them look like "Incredible Hulk" or Arnold Schwarzenegger. To all the Western country readers, this might makes you laugh your ass off but can't blame them, it's the misconception that has been there for years.

Dear readers, it's difficult for women to build bulky muscle due to the different level of our testosterone.(male hormone) On average, an adult male body produces about ten times more testosterone than an adult human female body. And never forget the purpose of you reading this is because you want to lose fat. The fact is, the more lean muscle mass you carry, the more fat you are going to BURN!!! Sounds great, huh??? To maximize fat burning effects, you have to do compound movements to train all the major muscles and get rid of the slabs of fat on your tummy. Don't worry about your smaller muscle such as triceps, when you train your bigger muscle, the small ones will take care of themselves.

How to perform the BIG FOUR?

1)Squat

Starting Position: You will want to do barbell squats in a squat or power rack for safety reasons. If you do not have access to one, you might want to consider dumbbell squats. The barbell should rest on your upper back behind your neck. Grip the bar firmly, extending your arms well outside of shoulder width. Position you legs a little wider than shoulder width with your feet slight angled outward.

Performing the exercises: Keep you head straight ahead and your back straight as you slowly bend your knees until your thighs are slightly below parallel to the ground. Gently return the original starting position.

What not to do:

• Rounding the back – Avoid rounding your back when you perform a squat or you will risk injury. Ensure your back remains straight and your head remain straight ahead or slight angled up.
• Not going down far enough – Contrary to some opinions, stopping above parallel causes more injury to you knee than going below parallel. So make sure to go low enough and decrease your the weight on the bar if you are having problems.
• Resting the bar on your neck – The bar should rest on top of your back instead of on your neck.
• Pointing your knees inward – Make sure you do not let you knees point inward as your start pushing back up to the starting position. This tends to happen with new lifters or when you are lifting heavier weight.
• Leaning forward/weight on toes – push from your heels and do not let them come of the ground.

Other tips:

• Practice – Remember to first perfect your form before you begin lifting heavy weight.
• Go low enough – Remember no partial squats. Do not worry about how much weight you are lifting – go at least parallel to the ground.

2) Deadlifts

Starting Position: Get a barbell and place it on the ground where you have some room. Start with a weight you can easily lift from the ground if it is your first time. Stand with your feet shoulder width apart with your front of your feet under the bar. Your shins will be about 3 inches from the bar and your feet should be angled out a little bit.

Performing the exercise: Hold the bar with an over/underhand grip combination as you squat down to grab it. You should now be holding the bar in the squatted position with your back straight and looking straight ahead. Slowly begin lifting the weight up as you are pushing your feet against the ground. You should be moving you hips in and your shoulders up as you lift the weight up. Once you have stood up with the weight to your side you can slowly lower the weight back down to the ground in bending down similar to the squat position decent.

Tips

• Head up – Look straight ahead the entire time
• Back straight – Keep your back straight; do not round your back
• Full Rep - Return the bar to the ground before doing another repetition
• Make sure you are bending your legs and using your leg muscles as you lift. You shouldn’t be lifting the weight just with your lower back
• Keep the bar close to your legs on the way up and down

3)Military Press

Starting Position: Find a shoulder press bench. Position your feet flat on the ground shoulder width apart. You hands should also be at shoulder width apart.

Performing the exercise: Raise the bar overhead, extending your arms. Keep your back straight and remain looking straight ahead. Slowly lower the bar to nose height.

Tips

• You can perform this exercise lowering the bar in front of your face or behind your neck
• Try not to arch your back, use your shoulder muscles

4) Bench Press

Starting Position: Lie on a flat bench with your feet firmly planted on the ground. Your arms should be on the bar a little wider than shoulder width apart.

Performing the Exercise: Lower the bar slowly to your chest and explode the weight up.

What not to do

• Do not lift your feet up from the ground
• Do not bounce the bar off your chest

Tips

• Keep your bottom on the bench (do not lift it)
• A slight arch in your back is ok
• You can vary the width or your arms to work more of your chest or triceps
• Use a controlled motion when lifting the weight. Keep the bar balanced
• Make sure you do a full rep going all the way to your chest!

Of course there are more compound movements such as bent over barbell row, chin ups, lat pulldown, etc... Can try to alternate your routine by doing these compound movements to make it fun. Always remember, compound movements are your fundamental to a stronger and more functional body. It's like you have to graduate from primary school before you continue your high school education without any problem understanding what the teacher is teaching.

*Guys, please don't stand in front of the mirror at the gym without doing anything. Share the gym equipments with the ladies, I bet they will give you the sweetest smile.
Until the next time I see you all again. Hope you enjoy this article.

To a leaner, healthier and fitter you.
Kevin.