This leaves you frustrated and yes……….with consistently tight hip flexors. A crucial step is often missed with trying to stretch away tightness or pain. Before anymore blame is placed on the hip flexor muscle, it needs to be properly assessed. Then after an assessment is performed you can determine what the right hip flexor exercise for you to do is.
Bodybuilders do cardio training such as running and using a StairMaster StepMill to burn fat and make their muscles more visible. “Do cardio throughout the year at least three days a week for at least 30-40 minutes, whether it be first thing in the morning on an empty stomach or after a post-workout protein shake,” says Heath. “Cardio won’t kill your gains as much as you think, you’ll see how much muscle you really have.” Break a sweat to stay lean ’round the clock.
Eating the right carbs is important too. Carbohydrate is stored in your body in the form of glycogen. Glycogen in the muscles is an important fuel reserve during intense physical exercise or in times of energy restriction – protein sparing. It is best to restrict or to keep away from junk carbohydrates such as sweets, cakes, and biscuits, and stick to foods like porridge, pasta (wholemeal), rice (brown), bread (wholegrain), and cereals (try to choose the versions with low or reduced sugar and salt). For more on carbohydrate and the effect of sugar on the body, click here.
SOURCES: Debbie Siebers, certified personal trainer; developer of fitness video/DVD programs. Sue Carver, physical therapist; owner, A World of Difference Therapy Services, Little Rock, Ark. WebMD Live Event transcript: "Staying Fit -- Rich Weil, MEd, CDE," Feb. 25, 2004. WebMD Live Event transcript: "Fall Into Fitness Richard Weil, MEd, CDE," Sept. 2, 2003.
How to do it: Lie on your back with both feet planted firmly against the flat base of a Bosu ball, knees bent. Stabilize your body. If you’re feeling a bit wobbly, your arms can hover on either side of you in case you fall in one direction. If you feel balanced, raise your arms straight up above your chest, hands clasped to challenge and work your stability. Drive your hips toward the ceiling, then lower and repeat.
"Your glutes are made up of three different muscles, the gluteus maximus, medius, and minimus," says Lefkowith. "They externally rotate your hip, abduct your hip, extend your hip, and even posteriorly tilt your pelvis." Because of this, it is important that you not only work one or two of these muscles, but rather, focus on showing all of them some love. "If you were only to do moves in one plane of motion, say a front lunge or squat, you wouldn't work your glutes to strengthen all of the joint actions they can perform."
Knowledge – When it comes to building the best physique possible, you have to be willing to experiment and learn from your body. No one will be able to tell you what’s the most effective nutrition or training split for your individual genotype. Not only that, they don’t know your personal preference, injury history, asymmetries, experience level, or current work capacity.
Of the three, protein will of course play the most important role in the muscle building process (like calories, it’s one our required “supplies”), although fat and carbs will still be important for other reasons which range from optimizing hormone production (e.g. testosterone, the muscle building hormone) to enhancing training performance and recovery.
Alternately, try King Arthur's Pose: Starting on hands and knees with your feet near a wall, put your right shin straight up the wall and bring your left foot forward so it's under the left knee. Place your hands on your knee and lift your spine straight up while taking your tailbone down. You should feel a strong stretch on the front part of your thigh.
This phase continues to employ a four-day split, but bodyparts are paired differently—namely, chest and back are trained on the same day (Day 1), as are biceps and triceps (Day 4). This is little more than a means of changing things up, giving your muscles a slightly different stimulus to spark new muscle growth. Each workout includes drop sets to increase intensity, but for only one set per bodypart, so as to avoid overtraining and muscle catabolism.
Hook a velcro cuff to a low cable pulley and then attach the cuff to your right ankle. Face the weight stack from a distance of about two feet, grasping the frame for support. Keep your knees and hips bent slightly and your abs tight, contract your right glutes to kickback the leg. Slowly bring your working leg forward, resisting the pull of the cable until you reach the starting position. Repeat for required reps, then switch legs.
Just because your hip flexor region feels sore doesn’t necessarily mean the muscles there are tight — in fact, they might need strengthening. This is where that sports science debate we mentioned earlier comes into play. It’s important to identify whether you’re tight or if the muscles are weak. Again, the Thomas Test will help you identify if you’re maybe stretching something that actually needs strengthening.
Manipulating carbs is one thing, but dealing with fats is another. Bigger people already have enough fat, they don’t need to eat fat. They don’t need keto. Skinny people don’t have much fat, which means they should eat it. Doing Keto is helpful. BUT, skinny people fasting during Keto is nonsense because they don’t have enough fat to sustain a fast. Bigger people don’t need to worry about fasting during Keto because they shouldn’t even be doing Keto.
Jason Ferruggia is a highly sought after, world renowned strength & conditioning specialist and muscle building expert. Over the last 17 years he has personally trained more than 700 athletes from over 90 different NCAA, NFL, NHL and MLB organizations. He has also worked extensively with firefighters, police officers, military personnel, Hollywood stars and entertainers. Most importantly, Jason has helped over 53,000 skinny guys and hard gainers in 126 different countries build muscle and gain weight faster than they every thought possible.
Since people with high body fat don’t need fat, they can skip it which will help create a deficit through “dropping calories”. If they don’t eat fat, they can use their own instead which is the point of fat loss. They can eat carbs, but then fat burning stops and insulin will create minor changes that we can sense. So they can skip carbs to make sure they just use their own stored energy. They can eat protein only instead. Which is the best option. Protein in the morning is the only thing that makes sense. From there you gauge your appetite which is a result of your hunger hormones. Leptin and Ghrelin. I suggest saving carbs for later in the day, so that most of the day (time) either you burn your body fat which helps with “fat burning” or consume dietary fat (which is a better macro than carbs).
"How do you get your butt like that?" is the fitness question I hear the most. And before you say it, yes, genetics play a part. Just like a pretty smile or clear skin, there are people born with a genetic booty advantage, but that doesn't mean it's impossible to improve your glutes. Women often turn to cardio to "get a butt," but the clear path to a better booty doesn't go through the treadmill or the elliptical. Instead, start with weights.
I'm 6'1" 175 pounds 27 years old. I would like to increase my general muscle mass and reduce my stomach fat. I would consider myself and ectomorph (hard gainer) as I have never really developed much muscle while I've always been very active in sports and periodic weight training. Over the past year I lost about 30 pounds (nearly all fat) by reducing my caloric intake effectively and regular whole body exercises. I was on my way to my ideal body composition until I became a bike courier. I've been a bike messenger for 9 months and recently my stomach fat has started to return. I'm riding 50+ miles each weekday riding for 9 hours a day. How many calories should I be eating? I've tried everywhere between 2400-3,500 cal/day. Is it possible for me to be eating too few calories while still accumulating stomach fat? Is it realistic for me to be able to maintain or even build muscle mass in this scenario? Please help, thanks.
Longer rest periods are more ideal for making progressive tension overload happen, and shorter rest periods are more ideal for generating metabolic fatigue. So, if you’re doing an exercise that is better suited for progressive overload (i.e. primary compound exercises), you’re going to want to rest longer between sets to maximize strength output. And if you’re doing an exercise that is better suited for metabolic fatigue (i.e. isolation exercises), you’re going to want to rest less between sets to make that happen. And if you’re doing an exercise that is suited equally for a combination of the two (i.e. secondary compound exercises), you’re usually going to want a moderate rest period somewhere in between.
^ Burd, Nicholas A.; Yang, Yifan; Moore, Daniel R.; Tang, Jason E.; Tarnopolsky, Mark A.; Phillips, Stuart M. (2012). "Greater stimulation of myofibrillar protein synthesis with ingestion of whey protein isolate v. Micellar casein at rest and after resistance exercise in elderly men". British Journal of Nutrition. 108 (6): 958–62. doi:10.1017/S0007114511006271. PMID 22289570.
Those micro-tears that are such a key factor for muscle-building need rest to rebuild themselves and grow stronger. When do they do that? When you’re asleep! “You have to rest and feed your muscles between workouts or you will tear them down and they will become weaker,” says Olson. “Over time, you run the risk of over-training, which can result in injury, and possibly even more sleep troubles.”
Working in the pelvic region is not easy for many therapists and clients. There are cautions and borders that need to be addressed and talked through before addressing these muscles. There are emotional and comfort aspects about working in the lower pelvic region. Some clients find this area too personal or private to allow the therapist's hands in this area. Other considerations are the internal organs such as the intestines, uterus, kidneys, and bladder. As the iliacus and psoas travel under the inguinal ligament and insert into the lesser trochanter of the femur, there is also the femoral triangle, which needs to be worked around. Body positioning can be useful to help access these muscles in a less invasive way while protecting the comfort of the client.
A great analogy that I like is that the balance between training and recovery is like digging a hole. Each time you lift, you dig yourself deeper and make it harder to climb out of the hole. To get back out again, you have to fill in the hole to return to ground level, and the only way to fill it is with food and rest. If you overdo it in the gym by pushing too hard, you won’t be able to train as often or at a high capacity. Eventually, you’ll get injured.
The primary hip flexors are the rectus femoris, iliacus, psoas, iliocapsularis, and sartorius muscles. The rectus femoris muscle has two distinct origins proximally: the direct head and the reflected head. They originate at the AIIS and the anterior acetabular rim (in close proximity to the anterior hip capsule), respectively. The tendinous fibers of the rectus femoris coalesce distally and become confluent with the other quadriceps musculature in the thigh. The quadriceps consists of four distinct muscles: 1) the vastus intermedius; 2) the vastus lateralis; 3) the vastus medialis; and 4) the rectus femoris. The rectus femoris is the only quadriceps muscle that traverses both the hip and the knee joint. The rectus femoris is a powerful hip flexor, but it is largely dependent on the position of the knee and hip to assert its influence. It is most powerful when the knee is flexed, whereas significant power is lost when the knee is extended. The rectus femoris is innervated by the femoral nerve (i.e., the posterior division of L2 to L4).
People eat way too many carbs and keep their glycogen levels full for too long. They are always turning sugar into fat because they are always eating carbs. The body wants fats to make fat, not carbs. The body doesn’t even like storing carbs as fat, that’s because we have fat to do that. It’s less stressful to store fat as fat rather carbs as fat. People are stressing themselves out by always eating carbs which always keep their glycogen levels full. They need to carb cycle so that they aren’t gaining fat from BOTH fats and carbs. This is how combining fats and carbs in a meal CAN lead to more fat, only if glycogen is full.
Overdeveloped and tight hip flexors can contribute to lower back pain by causing the pelvis to tilt forward. To counteract this, you must stretch the hip flexors and strengthen the Abdominal muscles. This will reduce pelvic tilt and decrease lower back pain. Strengthening the lower back can also help improve the balance between the muscles of the hip region.
(5) Glycogen levels. Ever heard of Keto Diet? This diet focuses on little to no carbs. Why? Glycogen levels. Most people eat too much food and most of these foods are carb based. Which means most people have filled glycogen levels. Which means most people are having glucose spill over into being stored as fat. By dropping carbs, we stop carbs from being stored as fat. By dropping carbs, we allow glycogen to become depleted which allows another opportunity to treat carbs better. By dropping carbs, we drop our calories, which should help one enter into a calorie deficit and it’s this deficit that helps more than anything. Make sense?
Too much sitting: You probably know it can contribute to serious health problems like obesity and osteoporosis. But did you know it also contributes significantly to back woes, including lower back pain in yoga poses? Fortunately, you can use your yoga practice to offset the effects of a sedentary lifestyle, relieve associated back pain, and set the stage for safe practice of intermediate poses like backbends.
Any exercise that works and/or stretches the buttocks is suitable, for example lunges, hip thrusts, climbing stairs, fencing, bicycling, rowing, squats, arabesque, aerobics, and various specific exercises for the bottom. Weight training exercises which are known to significantly strengthen the gluteal muscles include the squat, deadlift, leg press, any other movements involving external hip rotation and hip extension.
A: If your goal is the largest accrual of muscle mass possible then there may be some benefit to ingesting nutrients with a period of 30-60 minutes after your workout. Does this have to be a protein shake? No, but ideally it should be a meal lower in fat to enhance the digest rate of nutrients within the gastrointestinal tract. However, if you have just eaten a mixed macronutrient meal pre-workout then you should keep in mind that that meal is still likely digesting so there’s no need to throw down the weights after your last set and rush to your locker to slam a protein shake.