— 4 Comments

Nice Assets! The Workout for Perfect Glutes, Butt, Thighs, and Quads

Attaining a toned, sculpted backside and lower body is more than just a quad workout.

True Sign of Fitness: Glute Strength

If you really want that elusive lower body fitness — the kind of strength that turns heads — then you should focus on the glutes.

Glutes are more than likely the most powerful muscle on the human body. They are at the center of balance, the key to healthy joints, and a very fine piece of…asset to obtain.

Do you want sculpted thighs?

A backside that makes Kim Kardashian and Brad Pitt jealous?

Have you seen the movie, “New Moon” and want your own new moon?

Then follow this video for tips that you can start using, today, for a better lower body.

(Note: Adjust weight to your own strength levels — if novice, then use bodyweight only)

Physical Fitness by Dre
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What REALLY causes Joint, Lower Back and Shoulder Pain? (Part 2)

(See Part 1 here) ANTI-INFLAMMATORY diet for Joint Pain Relief

Could it be a mineral deficiency?Food alone can sometimes make or break your joints. With the American diet a high risk for diabetes, is it any wonder that more and more people require hip and knee replacements?

The first line of defense: Omega-3’s

Imagine two civilizations. One society has flawless connections of roads, passageways, and solid fortifying structures. The other town, unfortunately, has only dirt roads, clogged connections, and consistent smoke. Where would you prefer to live?

The fatty acids known as Omega-3’s are naturally anti-inflammatory and have many roles for the smooth functioning of our joints and bodies.

Unfortunately, most people consume significantly too many Omega-6 fatty acids from animal products and vegetable oils. Omega-6‘s are like Engineers, whereas Omega-3‘s are like Top Chefs. If you go to a restaurant, wouldn’t you rather have a Top Chef prepare your meal?

Thats the whole idea behind balance: If you don’t have any Top Chefs, instead you’ll have Engineers attempting to prepare fine cuisine. Ultimately, the Engineers will cook some food, but it will pale in comparison best quality as the Chef’s food (engineer food could even be Harmful!). Thats how it works in your body, and thats why Omega-3s are REALLY important.

Omega-3 can be found in Wild Fish (salmon, tuna, etc), Flaxseed, and Walnuts. Additional supplementation is usually recommended.

Vitamin D: Pro-hormone and Bone Builder

We all know that Vitamin D can be synthesized from sunlight. Well, how much sunlight are you getting right now?

Vitamin D is most well known for aiding the absorption of Calcium for bones, even though it has many more functions in the body. I get a customer every single day who tells me their blood test showed a Vitamin D deficiency. I show them exactly where to solve that issue.

A study indicated that a group of people with chronic lower back pain reduced symptoms in 85% of individuals just by daily Vitamin D supplementation.

Most people should take between 1,000 and 2,000 IU (International Units) per day in a soft gel form. And it helps.

Turmeric: Nature’s Anti-inflammatory spice

More and more people are choosing Turmeric supplementation in pill form or to spice up their meals. Turns out that Turmeric is a COX2 inhibitor and works like Ibuprofen without the negative intestinal side effects.

Great for anti-inflammatory response, but not so much for chronic injuries to the tendons.

Each person’s individual case is important to consider for anti-inflammatory needs, even though many people receive benefits from the healing powers of Turmeric.

Joint Pain is Solved inside and out

A healthy diet is imperative for fixing those joints and pains — not to mention getting lean and disease prevention. This is just one more reason why healthy eating is no joke. Indulge in health by turning that hamburger into a Salmon Burger — one step at a time for pain-free living.

Physical Fitness by Dre
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Fitness Magazine Contributer has AWESOME Muscle and Fat Tips

Author, neurophysiologist, writes for Mens Fitness and trains celebs and athletes.

Tmuscle.com just posted a very informative interview with Chad Waterbury, here’s some of the points that stood out to me.

Man with the answers

Man with the answers

  • A workout that consists of nothing but exercises that target your weaknesses would be the most boring — and beneficial — workout you’d ever do.
  • If you do nothing but single-limb exercises for all your lower body work for the rest of your life you’ll be thankful you did. The same can’t be said for your upper body.
  • You should count total reps instead of constantly searching for a magical combination of sets and reps. The next time you train a movement for more muscle, do 25 total reps with a weight you could lift 6 or 7 times for the first set. Stick with that weight until you complete 25 total reps.
  • It doesn’t matter how many sets it takes, or how long you rest between each set. Just work hard, stay focused, and get the job done.
  • Carbs won’t make you fat. Fat won’t make you fat. Carbs and fat together won’t make you fat. Whether or not you gain fat is all about food quality. A 3000-calorie diet can make you gain fat or lose it, depending on the foods you eat. Once quality is in place, then it’s time to look at quantity.
  • I’ve never seen any benefit in eating more than one gram of protein per pound of body weight.

Basically…

  1. Always strengthen your weaknesses — this is for injury prevention and to boost potential gains.
  2. Single leg exercises are best for quality of life, symmetry, and balance.
  3. For each exercise, shoot for 25 reps total — don’t worry about the amount of reps per set.
  4. Eat Quality foods first, then focus on quantity.
  5. You only need about 1 gram protein per pound of body weight.

I can say from experience — he’s right on.

Physical Fitness by Dre
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What REALLY causes Joint, Lower Back and Shoulder pain?

The root of the problem is always the most important.

If the problem doesn’t get fixed, you may require major joint surgery down the line.

Our bodies are completely interconnected through dynamic movement.

Let’s take the activity of walking as an example. At your first step, the way your foot lands will determine how your knee compensates for balance. If your foot lands at a kinetic disadvantage at each step for 1,000 steps, then your kneecap may track inefficiently over the knee joint — scraping your cartilage and connective tissue into deterioration.

If the knees continue to be messed up from poor walking form, the pain will relate higher up on the chain. Your hips may be stiff, and the front muscle at the knee may become weak or even inactive.

Tight hips can cause your back to have an excessive arch — known as lordosis.

Leaning back might not be the best idea

Leaning back might not be the best idea

People who have lordosis of the spine typically have ‘inactive’ glute or butt muscles. Inactive glutes generally lead to improper lifting form (especially lifting from the ground) and can lead to serious lower back injury.

Moving on…since the spine is shaped in an S curve, then the curve at the bottom will largely determine the curve at the top. That means your shoulders could become hunched over, and now you’re at risk for shoulder joint degeneration and back pain from your upper back to your lower back.

Continuing the chain, if you have shoulder dysfunction, it can contribute stress on the elbow joint — increasing your risk of tendinosis like Tennis elbow, or even permanent damage.

You CAN Protect your Joints for Life

  • Exercise each muscle group equally. If you work out your chest, you BETTER be working out your back too. If you don’t keep your body in balance, your body will assume faulty recruitment patterns and lead to joint degeneration.
  • Stretch your tight muscles, strengthen your weak muscles. Most weight lifters don’t like to stretch. Heck, a lot of people can get away with NOT stretching…but do you want to take the risk (especially if you’re already in pain)?
  • Foam roll your muscles for active Myofascia Release. The idea behind this is to roll out the scar tissue in the muscle, and to stretch the fascia — which covers your entire body.
  • Lose weight. Obese people generally put FAR too much stress on their joints — leading to complications much sooner than general population.

This is information that every person should be aware of. A little anatomy goes a long way…

Stay healthy, all.

Physical Fitness by Dre
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Omega-3 Fish Oil: Nature’s Secret – let it flow

Lack of Omega-3 fatty acids is responsible for 84,000 preventable deaths in the U.S.

Pause for a moment and think about the last time you ate wild fish. Now, notice how long ago it’s been. If you haven’t consumed it within the last week, you’re already missing out on the NECESSARY, VITAL-TO-LIFE, YOU-REALLY-OUGHT-TO-HAVE-IT potential benefits.

Why don’t I get enough Omega-3 in my diet?

Well, first of all, that’s a personal question. More importantly, the primary issue relates to the Standard American Food System — and how it may be stripping you of life.

Your Beef is fed off of grains and corn instead of grass — no omega-3s.

Your Salmon is harvested in factory conditions — no omega-3s.

And you’re still reading this blog — you definitely need omega-3s.

Omega-3s come in many shapes and sizes, even though Wild Fish is superior

Omega-3s come in many shapes and sizes, even though Wild Fish is superior

Balance, balance, balance

Omega-3’s are essential fatty acids, meaning that your body REQUIRES this type of fat to LIVE. Students who eat more wild fish perform better in every academic arena — INCLUDING Physical Education.

Most Americans are getting enough QUANTITY of Fat, but not enough QUALITY of Fat. In fact, the key to improved health has less to do about total fat consumption as it does with balancing the ratios of Omega-3 to Omega-6 in your diet.

And whats bad about Omega-6 fatty acids?

I can almost guarantee that you are getting way too much Omega-6 for your own good. It can be found in vegetable oils, and nearly all commercial meat. Peanut butter is also primarily Omega-6. On the other hand, Walnuts contain Omega-3s.

There’s nothing inherently bad about Omega-6, because you also need this type of fat to survive. Aside from some health benefits, excess Omega-6’s typically promote inflammation (leading to pain and disease), whereas optimal Omega-3’s are anti-inflammatory (leading to pain relief and healing). Balance is key, 1:1 ratio is preferable.

What is the solution?

Unless you live on the ocean or river where fresh fish flows year round, you still have another solution:

Supplement with pure Fish Oil or in Capsule form, buy at any supplement store.

Fish oil is extremely high in Omega-3 fatty acids and can promote:

Healthy Cholesterol
Regulate blood pressure
Prevent heart disease
Preventing and managing Diabetes
Aids in weight loss (especially with exercise program)
Effective treatment for arthritis, inflammatory bowel disease, and dysmenorrhea
Improves bone health
Aids in neurotransmitter process, making you smarter and reducing risk of becoming depressed.
Protects the skin
Reduces risk of macular degeneration, for keeping eyes healthy and lubricated.
In sum, Omega-3’s are essential in healthy arteries, strong brainpower, organ protection, and overall vitality.
There’s really no excuse for not STARTING TODAY!
  1. Healthy Cholesterol
  2. Regulate blood pressure
  3. Prevent heart disease
  4. Preventing and managing Diabetes
  5. Aids in weight loss (especially with exercise program)
  6. Effective treatment for arthritis, inflammatory bowel disease, and dysmenorrhea
  7. Improves bone health
  8. Aids in neurotransmitter process, making you smarter and reducing risk of depression or ADHD.
  9. Protects the skin
  10. Reduces risk of macular degeneration, for keeping eyes healthy and lubricated.

In sum, Omega-3’s are essential in healthy arteries, strong brainpower, organ protection, and overall vitality.

There’s really no excuse for not STARTING TODAY!

Fish oil has given me strength, quick wit, and quality of life. I appreciate the fish for their existence, as it improves my own. Joy to the oceans below.

Physical Fitness by Dre