Why compound lifts are important for weight loss.
As with all my blogs we will start with explaining with compound lifts are – compound lifts are exercises that require more than one joint movement an example of this is Squats, deadlifts, these require your hip joint and knee joints to move.
The opposite to these are isolation exercises, they require only 1 joint, these are things like bicep curls and leg extensions.
As compound exercises need more joints and thus more muscle you use more energy to do the movement than an isolation exercise, because you use more muscle energy stores you then need more energy to recover and repair the muscle. If you’re in a Calorie deficit then some of that energy will come from your fat stores being broken down.
This means if you’re 200 calories under your maintenance per day, with training compound exercises for an hour you might end up 500-600 calories under maintenance on training day.
Another plus to this is because your using more muscles, the lactic acid build up(burn) shouldn’t be as great and DOMS (delayed onset muscle soreness) won’t be as great, meaning your day-to-day activity should go unhindered, which then means through NEAT (Non activity exercise thermogenesis- the amount of energy you use go through your day, walking, carrying things etc that isn’t planned exercise) you can still burn the same/slightly less than if you weren’t dieting.
As you can tell there is a quite large snowball effect of these: so to make it as clear as I can;
- Compound movements won’t or very little give muscle soreness
- Day-to-day movement shouldn’t be effected
- Recovery needs more energy as more muscles were used
- Compound movements will put you in a larger deficit than isolation exercise meaning you get more bang for your buck
So if your trying to lose weight – full body sessions with loads of compound movements, stop doing body weight Glute kick backs, they are just making your bum hurt and not helping you achieve your weight goal any quicker. Squat, Glute bridge, deadlift.
Below will be 2 pictures of my client's current results, one measuring her body weight the other doing circumferences,
From the pictures you'll see her body circumferences staying pretty similar apart from the waist but you'll see her body weight drop by 3kg!
Now the drop isn't a straight line, it goes up and down slight and up and down drastically, it stays the same, and its only been 7 weeks, imagine how that would now look over a 3-6 month period.
The reason it goes up and down is because of periods, salt, a wedding, a birthday, carb quantities, stress, sleep quality, movement restrictions all these things, but the trend and you get the sense it's always going down.
So when you step on the scales and it's gone up think about the possible reasons above? have you had a stressful few days? have you slept well? what is it? if everything's the same then that's the reason why you you do take measurements of you arms, thighs, waist and hips so you can see, if you have lost size on those places? don't worry if 1 week nothing changes, if the 2nd week nothing changes again, then think what SMALL adjustment you can make? are you drinking enough water? can you take out 1 pack of crisps? don't go and change everything, just 1 small change.
Some weight loss results for women might stall for up to 4 weeks, so don't panic.
Just measure what you can and if results stop then maybe it's time to ask for help, if you have a PT and haven't seen any changes in a month or 2 then it's time to speak to your PT or get a new one who will get results!
I saw an Instagram post the other day and remembered a blog post I wrote but never published,
I’ll talk about the instagram story first and then you can read an inspirational story about a lady I met during my time at a different gym,
So the Instagram post said something along the line of ‘there are 2 types of people when it come to the coach saying ‘10 seconds left’
There are those that hear that and start to slow down, already ended in there mind they want to give up and looking for an early rest’
Or people who hear that and think ‘10 seconds - I need to finish strong and power through, give the last 10 everything I have and keep pushing until the final whistle’
From a young age I have fortunately had the mindset of ‘last 100m - SPRINT’ my earliest memory of this is being forced to do the 1500m run for sports day in which I came 2nd or 3rd from last however in the last 100m of that I gave everything not to finish last in which I over took 2 or 3 people and because of that final sprint every year I was given the 1500m.
I hate that event so I never practised I always came almost last or last.
After speaking to a lady who has had pneumonia I felt like it’s important that you guys here what she had to say about getting back into the gym.
She was cured of pneumonia by October/November time but came up with excuses as to why she now couldn’t get back to doing something in the gym, for 2 months she came up with excuses to herself.
Then once New Years hit, she stopped lying to herself and got back into the gym, she knew she wouldn’t be able to do what she used to so she said she’ll just do the classes, the 30 minute circuit ones.
She came to one I was covering and I’m glad she did, my circuits are hard but you take them at your own pace, all I ask is that no matter how tired you are, you push that to the back of your mind and you just keep moving, even if it’s slowly, I don’t care, but you just can NOT stop.
I will count down and say 10 seconds left, only 2 more stations etc so people know and can say ‘come on myself only this left’ and she said that is the biggest thing that helped her through, that she just wasn’t allowed to stop, she had to move.
She has set 2 main goals this year, Sutton Fun run and a half marathon in October.
As long as she makes these small wins of not giving up when it gets hard, of her pushing her self through it then she will absolute smash those goals!
But the moral of the story is that no matter how shit you feel, no matter how tired, no matter how overwhelming you feel, the only way forward... is forward, so go forward with purpose and do not stop, never doubt yourself or you ability as long as you are doing something to better yourself you are winning!
I wish her all the best and I know she will get her goals.
The Main Author is Dan Grimes, Guest authors will be posting too.