It takes only about 5 minutes on social media to confirm that there appears to be a wealth of fitness experts. Instagram is especially notorious for this. I'm not knocking Instagram. I myself had an IG account, but found it sucked up more of my time than anything else.
The problem is people associate good looks and a hard body with fitness knowledge. When I was 20 I was in the Marine Corps and I fell into that very category. However, I knew very little about exercise or nutrition. I knew the basics movements, and the concept of the need of protein for muscle mass, and I knew a few things about supplements that the non-exerciser might not know... giving the further illusion that I was an "expert".
Now I hold a masters degree in Exercise Science, I hold the most prestigious certifications in the industry and have over a decade of experience as well as teach college courses and certification classes to aspiring trainers and by many measure may be considered an expert but that's now how I refer to myself. Firstly, the concept of expert has this connotation that we have all the answers, and there's nothing left for us to learn, because clearly we know it all. This is far from the truth. I know a lot.... more than most or almost any other trainer I come across but there's so much we "experts" and the scientific community have not yet learned. So if the fitness guru is calling themselves an expert and has advanced credentials that's fine... but usually that is not the case. Usually they have a couple of certifications, and a couple of success stories... which are nice, but hardly constitute the title of expert.
In the United States largely personal training is unregulated. There are only a few places that require any sort of education to claim to be a personal trainer. That means literally anyone with a heart beat who likes to workout can call themselves a personal trainer or a coach. I have come across quite a few of these very people. They very frequently think of themselves or call themselves an expert. In one particular instance I had one guy who was preparing for his first body building competition, and was working on getting a certification (but did not have one yet) attempt to poach one of my clients. He explained to the client that even though I was good for "basic" fitness stuff if that guy wants to build muscle, he'd be a much better choice. He justified this by telling the guy he was preparing for a body building competition and went on explain his muscular gains.
That example epitomizes the self proclaimed expert syndrome found in the fitness industry. The soon to be trainer/expert was in his early twenties, was using steroids, and was recommending to my client (who was 67 years old), to lift heavier weights and lower reps. This was his piece of expert information. The problem with this short sited recommendation is he ignored the conditioning phase that is so crucial in the ageing population especially if they do not have a history of lifting weights.
If you're looking for a good trainer, or fitness expert to help you achieve your goals here are a few things to pre-qualify them.
If you do not know me I am not nearly as hardlined as perhaps the title of this rant says... or maybe I am... who knows lol. In either event here it is in a nutshell. Life does not get easier, nor does it get harder, simply get stronger or weaker. If you get stronger life appears to get easier, if you get weaker life appears to get harder.
What makes me crazy about how fitness programs and nutrition programs being sold is they sell them on the concept that they're easy, pain free, effortless. This may be a hard pill to swallow but that is complete and utter non-sense. We get stronger by being challenged. Whether this is mentally, physically, or intellectually, we only improve by challenging ourselves. A challenge by definition means it comes with a degree of difficulty.
Pain has garnered such a negative connotation. It has been made to be the evil nemesis of living a good life. Nothing could be further from the truth. Pain is an alarm. Sometimes the alarm notifies you that something is wrong like a flashing check engine light. In which case be grateful it went off in time to prevent any real damage from occurring. In other instances it's a result of a challenge to your homeostatic settings. These include things like if you begin to sweat, and you're not accustomed to sweating it is accompanied with an uncomfortable feeling, or if you've recently cut back on high calorie foods that then cause an uncomfortable feeling of hunger. These "pains" should be celebrated because that is the pain of change... but the result will eventually be pleasurable. If you can visualize the attainment of your goal and feel the pleasure from the anticipation of the reaching this goal each time your experience this "pain", it will eventually become a pain that hurts so good. One you will look forward to and that is how you become comfortable with being uncomfortable.
The single leg romanian deadlift also known as the SL RDL, is predominantly a hamstring exercise. That is not to say it does not work other muscles certainly it does. In fact it does more than just strengthen. The SL RDL will help with balance, and hip stabilization. It will also work the glute muscles and the lower back. It is an excellent exercise to put in a program to reduce risk of knee injury, but equally as beneficial to have in a leg/butt blast program.
In the video and photo you may notice the knee is slightly bent, but it does not bend to the extent that the knees do during a squat. You may also notice at the bottom portion of the movement the shoulders are not much higher than the hips, which is the hallmark of an RDL. This type of movement pattern is referred to as a hip hinging movement pattern.
While the lower back is involved in this movement, that is not where you should feel it. You should feel the back of your legs (hamstrings) get taut when bent over. If you feel this movement in your back, try bending the knee just a hair more, and bring the hips (butt) a little further back. Do not be so concerned with making this movement look pretty. What is important is the back is flat, and you feel the work happening in the hamstring, adjust your form until you feel it in the hamstring.
Part 2- Maximize Your Butt Shape… V-Shape
What to Understand About the V-Shape
-The v-shape is a result of genetics, bones structure and dispersion of fat in the center of the butt, leaving the upper portion with seemingly more volume than the lower portion
-A sagging appearance may be associated with age and hormone profile
What Maximizing Your Shape Means For You
-Since the upper portion appears fuller, we may put greater emphasis on the gluteus maximus with additional focus on the lower fibers to give more volume to the lower curvature while additionally perking that portion up
-If you find the fat dispersion in the center of the butt is beyond your liking, we may suggestion nutritional interventions that will support fat loss and muscle growth
Two Good Exercises to Get You Started are:
-High step ups, strive to go have your hip flexion beyond 90 degrees (similar to a deep squat)
-Barbell Hip Thrusts with a particular emphasis on squeezing the butt cheeks at the top followed by a slowed lower (take about 4 seconds to lower the weight)
*** Need more detailed guidance?
Part 1- Maximize Your Butt Shape… The Square Shape
What to understand about the square shape:
-Square shape is a result of hip/bone structure, love handles and dispersion of fat on upper portion of the glutes.
-This shape is typically associated with athletic or rectangular body types
What maximizing your shape means for you:
-We may look to reduce the love handles/fat deposited on upper hip bones
-We may look to perk up bottom of butt
-We may look to widen butt portion below the hip bones to create more of an hour glass look and accentuate the waist
Two good exercises to get started are:
-Banded side step squats with weighted rotation
-Seated or supine banded hip abduction
-Obliques or the side abs for toning of the love handles
-Upper fibers of the Gluteus Maximus
-Gluteus Medius (the more lateral or side muscle of the butt) to round out box shape
-General Gluteus Maximus to life lower butt
If you'd like a free sample workout plan please fill out the form below.