Dre – Page 37 – Dre Fitness

August 21, 2010February 9, 2017

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The Inverted Row: Best Upper-Back Exercise known to man?

The Inverted Row is gaining popularity, but it still remains an underrated movement.

To get a visual, first pause and imagine the Bench Press exercise for a moment. The bench press is a pushing exercise that brings the bar to your chest and then pushes it away. Whereas the inverted row is a pulling exercise that brings your chest to the bar and then you lower yourself back down.

Back built by rows

Think about the complete opposite of the Bench Press — this is the Inverted Row.

Inverted Row

The Inverted Row is the ultimate upper back exercise.

In the next few paragraphs, I will make the case for why every gym goer in search of a strong, healthy, balanced physique should be doing the Inverted Row exercise.

Aside from the strength benefits, the Inverted Row wins points in a variety of categories related to the ideal physique.

I. Comparison of Barbell Row vs. Inverted Row

The Barbell Row is also a highly effective compound exercise for the back. If you’re looking to build a great physique, then the Barbell Row (or a variation) should probably be somewhere in your routine.

However, the Barbell Row has some contraindications and limitations that may make the exercise inappropriate for some people.

Barbell Row

Benefits of the Barbell Row:

One of the best exercises for back and arms
You can adjust the weight according to your own strength levels
It’s possible to use lots of weight (powerlifters can often row up to 300+ lbs)
Can build muscle and tone your physique
Crossover strength into other exercises

Disadvantagesof the Barbell Row:

Possibility of injury with improper form
Strain the lower back if not careful

Avoid lower back pain

You can “cheat” very easily on the form, which decreases its benefits
Doesn’t activate lower trapezius as much (a small, yet essential muscle for shoulder health)
Is not a direct counter-balancing movement to the Bench Press

As you can see, the Barbell Row is a fantastic exercise for a lot of people. If you train the Row, then more power to you!

But there are some areas in which the BB Row can’t keep up compared to the Inverted Row.

II. Benefits of the Inverted Row

The Inverted Row is an exceptional upper back exercise.

Similar to a pull up, push up, and other bodyweight exercises, the Inverted Row is a closed kinetic chain movement. In terms of fitness, is important to be able to move your body through space at a variety of angles.

In order to perform a feet-elevated inverted row, you must already be strong or you can do inverted row progressions to gain the required strength.

The Inverted Row with feet elevated is so demanding that 90% of an average gym population won’t be able to complete a single rep with perfect form. It is indeed a humbling exercise, especially for guys who can bench 300+ pounds.

So here are the top benefits of the Inverted Row…

1. Builds a great Phsyique

What guy doesn’t want at least a little more muscle? What gal doesn’t want that hourglass shape torso?

The Inverted Row is definitely a physique builder alone or in a well designed program. The actual exercise itself can be a great stimulus for muscle growth, but even better is that it is a great activation exercise so it can benefit your other movements.

Jamie likes to row

Rear delts
Middle trapezius
Lower trapezius
Lats
Rombhoids
Biceps
Forearms
Core

2. NO Lower-back strain

Our lower backs are simply not designed to move a lot of weight. The lower back is designed to remain rigid while the primary movers of the body do their work. Thats everyone knows they should “lift with your legs.”

During an alternative exercise like the Barbell Row, the lower back may succumb to the weight before the upper back. If the lower back is too weak, you won’t get the true benefits for the upper back during that exercise.

The Inverted Row takes the lower back out of the equation.

Low Back pain does not exist in this exercise.

3. Strengthens the Shoulder Girdle (Shoulder Health)

The Inverted Row movement requires a lot of effort from the muscles in the middle back. These muscles are particularly important for shoulder health.

In particular, the lower trapezius, middle trapezius, and rhomboids need to be balanced compared to other muscles. For example, the lower trapezius should have similar activation to the upper trapezius. When people have upper traps that are too dominant, it contributes to the “slunched over” posture and can wreak havoc on the shoulder joint. The inverted row strengthens the lower trapezius at just the right angle.

The inverted row is not only a great movement for the lower trapezius, but it is also a fantastic rear-deltoid exercise as well. Aside from making your physique look fantastic from all angles, the rear-deltoids should be balanced to the front-deltoids for…you guessed it…shoulder health.

4. Benefits the Bench Press

Dear Benchers, I’d like to win you over here, because the Bench Press is the one exercise that every single person on the planet knows about. We all know how awesome the bench press is. It gives you great chest, shoulder, and tricep development. In other words, it makes you manly and powerful. (Or lean and alluring, if you are female).

Bio-mechanically, the Inverted Row is the perfect compliment to the Bench Press. Instead of pushing a bar away from you, you are pulling yourself towards a bar.

Think of the upper back as the foundation, while the chest is the active machinery during bench press. If your foundation is a pile of feathers, how effective is your machinery?

Dumbbell Bench Pressing supported by upper back.

What most people don’t realize is that the muscles in the back are constantly stabilizing the muscles in the front during the Bench Press. Essentially what this means is that stronger upper back equals a stronger bench press.

Strong upper back –> strong foundation –> Big Bench Press.

5. Promotes optimal Recovery

After you get into weight lifting for a while, you realize one fundamental element…

Success in the game is a balance between training and recovery. The stimulus is the weight lifting, while the recovery includes everything from the food you eat, the timing of the food you eat, the amount of sleep you get, and essentially everything else you do.

Therefore, recovery is different for everybody. You want to optimize recovery because it allows you make more progress and stay healthy. (if you seriously overtrain, you will lose progress, get hurt, or get sick — guaranteed)

Bodyweight exercises are inherently easier to recover from compared to barbell exercises. This means that you can do bodyweight exercises more frequently and potentially make progress significantly faster than barbell exercises alone.

The Inverted Row, while a demanding exercise, is easier to recover from than the barbell row.

Training hard in the gym accounts for maybe 15% of your gains, while optimal recovery accounts for the rest.

Thats why you need to eat well, sleep well, and do bodyweight exercises!

6. Functional Strength development

Would you still be as impressed by a guy who could bench press 500 pounds, but couldn’t move his own body through a simple plane of motion?

Powerlifters struggle to lift as much weight as possible in the bench press, and even their coaches tell them they need to do bodyweight exercises — especially the Inverted Row.

The Inverted Row is a functional strength exercise with significant carryover to other exercises and quality of life.

Now you know…

This is why the Inverted Row is one of the best Upper Back exercises known to man, and why we need to spread the word to our fellow man.

III. How to perform the Inverted Row.

You may look at the picture and think you know how to do an inverted row, and you may very well be able to. Just keep in mind a few cues to help you out.

Inverted Row Feet Elevated

1. Foot placement determines difficulty.

Place feet on ground for beginners, and feet elevated for advanced trainees.

2. Keep your butt up

If your butt sags down, you are not doing the exercise right. Keep that butt tight and elevated.

3. Maintain Core Stiffness

This may be a core exercise for those with less developed abs. It is important to maintain core tightness, and keep your butt up, because this will put the lower back in the right position. It also enables you to focus on the primary mover, which is your back.

4. Chest up

Open up your chest, keep it up and out.

5. Lean your head back

When the head goes back, it puts your body in a position to activate the muscles that you really want. This helps to activate the lower-traps and muscles surrounding the shoulder blades.

6. Do not use momentum

Momentum is cheating. If you can’t complete a full rep with feet elevated, then start with the progressions first. Feet to the ground.

In terms of execution…

Pull from the elbows and middle back.
Squeeze your shoulder blades together at the top of the movement.
Try to activate as much of your back as possible.
I like to squeeze at the top for a count of 2 seconds
Go up fast, then lower yourself slower

Here is a video to give you the visual of it.

IV. Go forth and Row!

I would say that 95% of people in weightlifting programs should be doing at least one variation of row. Rowing is essential for strengthening the muscles of the back.

TRX system check it out on Amazon.com. Definitely one of the best bodyweight tools, used by all my clients.

As a follower of drefitness.com, you now have the knowledge of this incredible upper-back exercise.

You know how I feel about the all-powerful and beneficial Inverted Row.

I’ll let you decide whether or not you think the Inverted Row truly is the best upper-back exercise known to man.

Either way, give it a go next time you work your upper back! Prepare to be humbled.

Physical Fitness by Dre

August 19, 2010

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Three Simple Steps to Understanding Digestive Issues and the #1 Healing Food

Without good digestion, you cannot be in good health.

Almost everything about the human body relies upon the proper functioning of digestion.

At least 70% of all immune system function is in the digestive tract.

Nearly all components required for life are absorbed or created in the digestive system.

The state of your digestive system is indicative of your overall health. This is why it is imperative to listen to the signals that your body sends. Anything such as bloating, cramping, diarrhea, constipation, throw-up, and bloody stool should not be ignored.

Step 1. Mind-body Awareness: How do Certain foods affect you?

My journey in nutrition began as a way to build muscle without adding body fat. Therefore, I would study my body everyday and consider how the foods I ate affected the shape, size, and feel of my physique. That is how I determined “healthy” vs “unhealthy.”

But the reality goes much deeper than body fat percentage.

Here are the questions you can consider during and after each meal you consume:

On a scale of -10 to +10, how effective does my digestion feel?
Do I feel like I ate too much, too little, or just the right amount of foods?
Are the foods I consumed causing gas, bloating, or an upset stomach?
On a scale of -10 to +10, how energized do I feel?
Do certain foods upset my stomach only when combined with other foods?
Am I satisfied?

The goal is to have perfect digestion.

Step 2. Aim for Perfect Digestion

What is perfect digestion?

It is the maximum absorption of nutrients without causing harm or discomfort to the body.

Some foods are naturally highly digestible.

For example , bananas eaten alone are almost never known to cause an upset stomach. Avocados are also a very gentle food, high fiber, and highly satisfying.

Other foods are very difficult to digest.

Difficult foods to digest include processed milk, processed foods, highly saturated foods, and starchy or sugary foods.

Eat healthy. This is easier said than done, but simple really. Consume only foods that your digestive system approves of, and avoid all the rest. In this manner, only you know what is best for you.

Step 3. Seek out Healing Foods

Some healing foods are very common. For example, almost everybody has had broccoli at least once this year.

But other healing foods remain outside certain perspective.

My personal favorite number 1 Healing Food is Kefir

Kefir

Raw Kefir is my all time highest ranked healing food.

Kefir is similar to yogurt, but it is in the liquid form because the molecules are smaller. As a result of smaller molecules, the digestion is much easier on the body. But thats only one reason why it’s great for digestion…

Raw Kefir is created by combining Kefir “grains” (the live culture) with raw milk. The Kefir “grains” eat the lactose sugars from milk and convert the milk into a zero-glycemic probiotic superfood.

Kefir contains large amounts of beneficial Lactic acid bacteria:

By consuming lactic acid bacteria, the internal environment in your intestines is more suitable for the bacteria that naturally resides in your body. In other words, Kefir bacteria doesn’t necessarily stay inside you, but during the time that it is inside you, it is helping you grow your own healthy bacteria. Therefore, you have more intestinal balance.

The healthy bacteria in our bodies are beneficial in many ways.

For one, healthy bacteria are essentially enzyme factories. They produce catalysts that make our bodies function more efficiently.
Secondly, beneficial bacteria break down indigestible particles such as plant fibers.
Third, healthy bacteria produce and convert vitamins. For example, Vitamin B12 is required in the metabolism of nearly every cell in the body and is vital in brain, nervous system, and blood formation. The only thing on this entire planet that can produce Vitamin B12 is bacteria. Another vitamin involved in healthy circulation and clotting is Vitamin K — which can only be converted to the preferred form (Vitamin K2 in the Mk7 form) through bacteria.
Fourth, beneficial bacteria are essential for proper immune functioning. These bacteria can physically take the place of potentially harmful bacteria. Beneficial bacteria can also produce antifungal, antiviral, and antiyeast compounds.
Fifth, these healthy bacteria can regulate a normal inflammatory response. When the bowels are inflamed, you are not healthy. By sustaining a healthy environment in the digestive system, beneficial bacteria are vital to overall health.

Kefir is high in Protein:

In addition to containing all of the benefits above, Kefir is also a valuable source of highly absorbable protein. Most of the protein in Kefir is essentially pre-digested as a result of the fermentation process. The Amino Acids from Kefir protein are in healthy ratios and promote healthy body functions.

Kefir is particularly high in the amino acid Tryptophan, which can be converted into various neurotransmitters. Kefir also contains a good ratio of L-Lysine to L-Arginine, amino acids that are vital to immune function.

Of course, Kefir also contains the essential amino acids like L-Leucine and L-Valine which directly support muscle tone. Kefir is just a great way to get your protein.

Kefir contains vitamins and minerals:

Aside from some of the B family vitamins, Kefir is high in both calcium and magnesium. Calcium, of course, supports bone density and magnesium has a variety of functions. I usually consume Kefir before bed because it can promote a healthy wake-sleep cycle.

Kefir benefits are backed by both testimonial and scientific evidence

I don’t sell Kefir, I just love it.

It heals me and has healed so many others. I consume it on a regular basis — I do not experience ANY symptoms of colds or flus when I regularly consume Kefir.

Believe in the cure…

You may never be healed completely or be able to eat like other people.

But that doesn’t mean your quality of life has to suffer.

If you believe that there is always something that you can do to make you feel better, then you will continue to search for the answers.

The more empowered you are with knowledge, the healthier you can seek to become.

The truth is out there.

Go forth and heal!

Nutrition, Immunity, and Digestion

August 19, 2010August 19, 2010

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Raw Truth about Milk: Why would anybody drink Unpasteurized Milk?

Most people consume “cooked” milk.

Six Billion gallons of white liquid.

Thats right…Americans consume more than 6,000,000,000 gallons of milk every year.

Most people already Got Milk, every day.

The biological structure of pasteurized milk is different than raw milk. Pasteurization is the process of killing bacteria through heat.

There are both benefits (pros) and side effects (cons) to milk pasteurization.

Why Milk Pasteurization can be beneficial

The pasteurization of milk has been proven to kill harmful bacteria. This is a fact.

By mass-cooking the milk, the bacteria is unable to survive in the temporarily heated environment. The bacteria is almost entirely obliterated.

As a result, you can get milk with an astounding shelf life of 30+ days.

The pasteurization of the mass-produced milk supply does save lives because most commercial milk would be generally considered toxic in the raw form. (Unhealthy mammal = toxic milk)

Not all Milk is Created Equal

The majority of milk consumed in the USA is produced by massive commercial farming operations.

This milk comes from cows who are given numbers and not names.

Yep, she's not approved for milking

The cows eat genetically modified feed and are supplemented with additional antibiotics to keep them alive. These cows are not necessarily healthy, because the businessmen put emphasis on productivity. If the cow can produce milk, they survive another day in the dairy farm.

Local Dairy from real People — not corporations — is the way to go.

Every chef, cook, and nutrition enthusiast all agree on this concept: Fresh ingredients make the best meals.

More importantly, the quality of local dairy is generally superior because these people put their names, livelihood, and passions into producing the highest quality dairy possible.

Seattle consumers are picking Raw Dairy

You can visit the farms or meet these people at farmers markets. You can ask them about the genetics of their animals, or about how their local dairy has changed your life.

In the Seattle area, you can locate Raw milk at:

Ballard Farmers Market
U-District Farmers Market
Madison Market (Seattle co-op)
Marlene’s Market (Federal Way and Tacoma)

I believe in Raw Dairy

There are many benefits of choosing Raw Dairy as opposed to pasteurized dairy. Lets go over a short list.

Raw Dairy contains active Enzymes that aid digestion. (These enzymes are deactivated during pasteurization)
Healthy Dairy animals produce milk that contains beneficial bacteria. (E. Coli doesn’t hurt you when beneficial bacteria like Lactobacillus significantly outnumber E. Coli populations)
The milk is fresh to market.
A more pure, natural product.

Some people will go so far to say that pasteurized milk is one of the greatest silent killers in America.

I noticed that once I switched from cooked milk to Raw milk, my overall health and disposition improved.

Taking it a step further…Goat Milk

While Cows milk is the most commonly consumed dairy in America, it may not be the best.

In fact, milk from a Goat has a more similar structure to the milk produced by your mother. Human bodies generally have a preference to Goat milk since it is easily absorbed and non-mucous forming.

Raw Goat Milk builds Strong Bodies!

This is me after I discovered Raw Goat Milk.

Raw Goat Milk turned into a Probiotic Nutritional Powerhouse in less than 24 hours

I continue the process of “live” food by fermenting my Raw Goat Milk with my living culture of Kefir.

Kefir — think of it as liquid yogurt, but more potent.

Raw Kefir from the actual culture will contain over 30 strains of beneficial bacteria and yeasts. Folklore has said that people live well over a hundred years by consuming Kefir as a regular part of their diet.

Scientific research is lately catching up to what we already know.

Kefir aids in…:

Digestion
Immune system
Muscular system
Central Nervous System
Quality of life

I consume Raw Goat Milk Kefir at least three times per week. Usually at bed time or in the morning. It is truly rejuvenating.

Other people have utilized Kefir for such health issues as…

Ulcerative colitis
Inflammatory bowel disease
Cancer
Tumors
Autoimmune diseases
Viral diseases
Healthy hair, skin, and nails
Yeast / Candida infections
Bacterial infections (including antibiotic resistant strains)
Muscle wasting
Osteopenia and Osteoporosis
Arthritis
Warts
Parasites
And the list goes on…

I make no claim that Kefir can heal or prevent any disease, but I do feel strongly that Kefir is a healing superfood. It has changed my life, and given me hope during times of physical stress.

To learn more about Kefir, Mr. Dom from Australia has the most extensive knowledge-sharing website focusing specifically on Kefir. This information is highly valuable and I have read every single word on his website. http://users.sa.chariot.net.au/~dna/kefirpage.html

Raw Milk from healthy animals is NOT dangerous

Even though the FDA will have you think that raw milk is dangerous to society, that simply is not true. Keep in mind that pasteurization was invented THOUSANDS OF YEARS AFTER the domestication of livestock for milk production.

If we were closer to our food sources, we would be consuming Raw Dairy. But due to the economic reality of mass-produced “food” consumers are uneducated about the reality of Raw Milk.

Fortunately, Washington State still allows the sale of Raw Milk.

Take a risk and seek out Raw Milk.

You might just find that you feel better, look better, and are healthier overall.

That’s a risk that I’m always willing to take.

Carry on my friends.

Nutrition, Immunity, and Digestion

August 10, 2010

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Obesity isn’t always caused by eating ‘too’ much

A lot of overweight people will tell you one thing…

That they don’t actually eat that much.

And I believe them.

Many factors contribute to weight gain, not just quantity of food

Aside from metabolic diseases, there can be many reasons for weight gain…

Genetics
Not eating breakfast, but consuming more food at night time
Too many simple carbohydrates like sugar
Lack of fruits and vegetables
Less than 6 hours of sleep
Stress from work, family, life, and weight
Insufficient quantity or quality of exercise

You gotta give your body a reason to burn that fat

I am all about nutrients. I care more about the nutrient-density of my food than any other factor.

The reason fruit and vegetables aid weight loss is not just because they are low-calorie. Actually, fruits and vegetables contain valuable antioxidants, vitamins, minerals, and phytonutrients (many of which are still being discovered scientifically) that support the natural function of the human body.

Fat-burning is Natural

Our bodies are often utilizing fat for energy.

The people who lose weight are the people who burn more fat than they store. On the opposite side, the people who gain weight are people who store more fat than they burn — but they are STILL burning some fat everyday.

Ideally, you want to optimize fat burning by feeding the LEAN tissue in your body (especially muscles, but also organs). You also want to feed your bones to maintain healthy bone mineral density.

Without the proper nutrients, your body will store toxins in the fat while leeching minerals and amino acids from other parts of your body.

Fool-proof weight loss

Everyone can lose weight, I really believe that.

Here’s a simple way that WORKS:

Eggs for breakfast
Fruit for snack (different varieties of fruits)
Quinoa + Vegetables + Guacamole for lunch
Handful of nuts for afternoon snack (almonds, sesame seeds, and a brazil nut)
Salmon + Vegetables for dinner
Unflavored Yogurt 1 hour before bed

Continue this, and try to add some variety to it as well.

This isn’t “six meals” per day. It’s actually only three meals, with three snacks. By separating fruits from meals, you can aid digestion and keep your body energized.

It works, but are you dedicated enough to try it?

It has never been about eating less.

It has ALWAYS been about Eating Right

Eating right is about eating nutrient-dense foods at the right time during the day.

What is it that you are doing right currently?

What is is that you can do today to benefit your goals?

Nutrition, Immunity, and Digestion Weightloss Now

August 9, 2010

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The Easiest, Most Effective Weight Loss Breakfast

Breakfast is key for weight reduction.

The problem is that a lot of people have forgotten about breakfast. That cup of coffee in the morning may stimulate your central nervous system, but it doesn’t provide much in terms of nutrients.

The most simple weight loss breakfast…

It is…

Whole Eggs (at least three)

18+ grams of protein and loaded with other essential nutrients for optimal health.

If cholesterol is an issue for you, then thats an even greater reason to eat eggs! Lose weight, have better cholesterol.

Whole Eggs, NOT egg whites

The yolk of an egg is packed with nutrients and fat-soluble vitamins.

Your body will utilize the fat as a form of low-glycemic energy.

The other nutrients will be delivered into your cells at in a healthy fashion.

Start here, get results, then continue on

People who eat eggs for breakfast tend to eat less in the evening. More importantly, people who eat eggs in their diet tend to have a better body composition (ratio of fat to lean tissue).

Start with eggs for breakfast, and get the results. You’ll like it.

After that, you should learn about more foods which support a healthy lifestyle.

Weightloss Now