It’s the ultimate “Picking things up and putting them down” exercise.
Deadlifts are such a huge test of strength. It really comes down to, can you pick that heavy thing off the ground?
Some quick nerdy info on Deadlifts:
1. It’s called deadlift because you are picking up an object that’s dead on the ground with no momentum.
2. Deadlifts (when done properly!) work to strengthen your lower and upper back, glutes, hamstrings, core, forearms, shoulders.
3. Deadlifts (when done properly!) improve your posture. By having good deadlift form, it often translates to everyday living. And having a strong back and core definitely helps with posture.
Ok. So…. How should you properly do a Standard Barbell Deadlift??
1. Stand with your feet midway under the barbell
2. Bend over and grab the bar. Arms about shoulder-width apart.
3. Bend your knees until your shins touch the bar.
4. Lift your chest up and straighten your lower back
5. Stand up with the weight. Focusing on keeping you back straight (no crouching or bending) and arms straight (no curling or shrugging)
6. Hold for a second, then reverse the steps.
We are not going to go down the rabbit hole of all the variations of Deadlifts. Instead, let’s focus on the WHY…
If we are focused on being fit for LIFE (That is the lifelong goal!), then how does deadlifting help with that??
Deadlifting means getting stronger. Getting stronger can mean carrying the groceries into the house, no problem (1 trip even).
Or, helping a friend move. Picking up a couch or dresser is definitely a Deadlift movement.
If you have kids, picking them up is technically a deadlift.
All the way to picking a pen or pencil off the ground.
ALL motions that simulate the process of doing a deadlift.
So, go out there and start adding Deadlifts to your workout (and everyday) routines. And if you need some help putting a workout routine together, you should check out the custom training plan on the 1LIFE1YOUFITNESS Training App.
I make sure everyone is doing some variation of deadlifts. It’ll be wrong not too!
Football season is officially underway! College and the pros have started up, and I know a lot of you will be sitting at least 3 hours (some, probably ALL DAY & NIGHT) watching football between now and January/February.
I wanted to make up a workout challenge to at least get you up and off your couch during the 3-8 hours you’ll be watching the game(s).
It’s simple. When you see a particular play happen, you do the challenge exercise that goes with it.
If a quarterback gets sacked, drop and do 10 pushups.
In the simplest way possible, to lose weight you need to eat fewer calories than you burn.
Without getting to science-y, for example: Person A (we’ll call him Albus) burns 2000 calories a day. If Albus eats 1800 calories a day, he will see weight loss.
But, if Albus eats 2500 calories a day, he will gain weight.
What are calories?
Calories are a measure of energy, normally used to measure the energy in foods and drinks. You use the calories that you eat and drink for essential functions such as breathing and thinking, and day to day stuff like walking, talking and eating.
(It’s why you see on social media: TOP FOODS FOR BRAIN FUCTION!)
Now, any extra calories your body feels is not essential to you will be stored as fat. And continually eating more than you burn will cause weight gain.
Calories matter. Every diet that promotes weight loss is just a gimmick to try and get you to eat less than you burn.
How many calories should you eat?
That answer is completely up to you. It’s incredibly individualized. A 200lb 25 year old man who works out 4 times a week will need more calories than the 70 year old woman that doesn’t work out at all.
If you want to lose weight, you must eat at a calorie deficit. The wonderful thing about the internet is that it’s way easier now to find your proper calorie intake number for weight loss.