Exercise is a very important part of losing weight, as well as addressing and correcting other health issues we encounter in our daily struggles. When you exercise, your body begins sending the molecule adenosine triphosphate (ATP) rapidly to other cells in the body. The increased responsiveness of each cell and further communication to other connective cells and tissues increases proteins through the circulation system, blood flow through the body and more muscle contractions, and joint response activity.
Your muscles require more energy as you exercise, so your body burns fats and carbohydrates in a series of chemical reactions that produce heat causing your body temperature to rise.
As well when you are exercising you increase your oxygen consumption. This is important as we will discuss the effects of the extra oxygen consumption later in this post. When you exercise, your body releases chemicals called endorphins. This endorphin These endorphins interact with the receptors in your brain that reduce your perception of pain. Endorphins also trigger a positive feeling of euphoria in the body.
Compound exercises are a good way to have a quick and effective workout. A compound exercise is two isolated exercises that join forces to become one exercise that engages multiple muscle groups at once. Compound movements can activate and tone your core while sculpting lean muscles from head-to-toe. All you need is a few minutes and a set of dumbbells. Compound movements will allow you to engage your lower body, hips, knees, ankles, thighs, and your upper body, arms, shoulders, chest. An interesting thing about compound exercises is that in addition to your lower and upper body is engaged, it will also allow you to work your core as well. Simply put, you cannot go from the first floor to the third floor without passing the second floor! So compound exercises are a great way to engage your entire body in a series of short encompassing movements that will eventually tone and help sculpt your body.
If you are younger you can increase the intensity of the exercise by increasing the amount of weight you use in the exercise, however, be careful when using additional weights as you want to avoid injuries, especially to your joints, knees, hips, ankles. If you are older these are great exercises to reengage and strengthen your core, your joints, and watch the endorphins feeling you receive as you know you are treating your body right. Compound exercises are effective, remember patience and persistence is the key to a workout that will allow you to keep your exercise routine at a point where maintaining it is easy. It is the maintaining of your routine that builds the discipline to endure persist and overcome the obstacles you are facing.
Benefits of Compound Exercises
Compound exercises burn more calories.
Compound exercises improve intermuscular coordination.
Compound exercises elevate the heart rate and provide a cardiovascular training benefit. …
Compound exercises are a form of dynamic flexibility. …
Compound exercises improve movement efficiency.
There are members of Diet Rite that swear by compound exercises so we are going to mention a couple of compound exercises you can do. You always start with a safe amount of reps and build up as you go along. You will see results over time and immediately you will begin to notice the difference in your attitude towards yourselves and others, You will seem very balanced because you are adhering to the Diet Rite System, The Diet Rite System teaches us to listen to our bodies and it teaches that if you maintain your diet properly, you won’t have to work your body to exhaustion to get the results you need.
Now on to the compound exercises:
What’ You’ll Need: One set of medium dumbbells (start with 8-10 lbs.)
Squat and Press
Stand with legs shoulder-width apart approximately 6-8 inches in front of a non-moving chair or bench, if you are older or having joint pains. Knees very slightly bent (not locked out). Grasp dumbbells with both hands and the palms facing forward. • Bring the elbows up to 90 degrees and the forearms perpendicular to the floor. • The elbows are very slightly forward while shoulder blades are squeezed comfortably (retracted). • Tighten the abdominal muscles and maintain a neutral posture of the spine (natural “S” curve) without arching the back. • Keep the head in alignment with the spine, looking straight forward. While keeping the arms at 90 degrees, lower the hips into a squat position until your glutes (buttocks) touch the chair or bench behind you. • As you lift yourself up out of the squat, keep the core activated (tighten the abdominal muscles), extend the arms and press the weight overhead. Do not lock out the elbows. Do not let the back arch. • Pause, then lower the dumbbells back to the starting position stopping at 90 degrees. • Repeat all until you have completed 10 to 15 repetitions. Build up to 2-3 sets You may also only squat to a lesser depth of 45 degrees if a 90-degree squat is too difficult. It will still benefit you in all the ways listed above.
Tip: Don’t forget, you may need to go back and strengthen the lower back and abdominals to maintain the chest lifted and back straight so that the spine does not flex forward much at all. Have fun getting stronger with this one fabulous exercise!
You can see from the illustration below that this exercise works the lower part of the body with the squat and the upper part of the body with the shoulder press. This is a great exercise in itself
Lunge and Curl
The Forward Lunge with Bicep Curl is primarily a strengthening exercise that targets muscles all over the body: biceps, upper legs, glutes, hamstrings, hips and forearms. It also improves balance and coordination because of the lunge.
There are so many exercises out there, and there’s so little time to try them. That’s why combinations are important. Combo lifts, in which you group two or more separate moves together into one super-exercise, can work just as much muscle as several separate exercises-and they do it in considerably less time.
Take the Lunge and Bicep curl. Stand holding a light dumbbell in each hand  and step forward into a lunge with your left leg (lower your body as far as you can comfortably while simultaneously curling the dumbbells Return to the starting position until you’re standing with both arms down and you’re ready for your next rep. Perform 10 reps, if possible then switch legs and repeat what’s one set. Perform three sets, resting 90 seconds between each
Even though you’ll be working with light weights (you’ll have to, as the exercise requires too much coordination and stability to be done with heavy weights.), “the lunge and curl will demand a lot of muscle work from your core, and legs, and upper body
You can see from the illustration below that this exercise works the lower part of the body and core with the lunge and the upper part of the body helping to tone the arms and more with the curl. This exercise requires a lot of coordination and stability. This is more difficult than it appears so relax, take your time and have patience.
Deadlift and Pull Stand
DEADLIFT commonly called the king of all exercises, as it creates a major impact and also works on almost all the muscle groups in the body. It not only builds confidence but also when it is carried out correctly it brings out desired changes with a great sense of positivity.
Deadlifts are a type of exercises which are considered to be one of the big compound exercises. As it is mentioned, it forms a part of a whole-body workout. It is very difficult to convince people that it is one of the safest exercises to perform. Barring any physical injury or any medical conditions, any individual can carry out deadlifts without any difficulties.
Here’s how to Deadlift with proper form:
Stand with your mid-foot under the barbell
Bend over and grab the bar with a shoulder-width grip Bend your knees until your shins touch the bar
Lift your chest up and straighten your lower back Take a big breath, hold it, and stand up with the weight
Hold the weight for a second at the top, with locked hips and knees. Then return the weight to the floor by moving your hips back while bending your legs. Rest a second at the bottom and repeat. Try for five reps, but do as many as you can. Your lower back must stay neutral to avoid injury. Rounding it during heavy Deadlifts is dangerous for your spine. It puts uneven pressure on your spinal discs which can injure them. Always Deadlift with a neutral lower back – maintain the natural inward curve of your lower spine.
Rest a second at the bottom and repeat. Try for five reps, but do as many as you can. Your lower back must stay neutral to avoid injury. Rounding it during heavy Deadlifts is dangerous for your spine. It puts uneven pressure on your spinal discs which can injure them. Always Deadlift with a neutral lower back – maintain the natural inward curve of your lower spine.
The way to get the best results from a deadlift is to improve your form. By pulling more efficiently, you can use more muscles. This results in more strength and muscle gains. The best way to improve your form is by practicing Deadlifts with proper form.
You can see from the illustration below that this exercise works the lower part of the body and core. It improves and corrects posture, core stability, and core strength
There are many benefits an individual would obtain by doing deadlifts.
Pushup Row / Plank and Row / Renegade Row
This is a hard-core resistance and dynamic plank exercise that works mid and upper back muscles. It improves stability by activating ab, biceps, deltoids, and spine muscles. Assume a pushup position while holding dumbbells in your hands, which should be directly under your shoulders.
This is considered an intermediate exercise. If you are a beginner you can begin by taking the pushup on knees position while you work up to the full plank/renegade row. Remember to keep your abdominal muscles tight and your back straight when you are doing this exercise. This is a good exercise for building stability in your core.
BENEFITS OF THE PLANK ROW
Effectively teaches core stabilization by strengthening the abdominal muscles’ ability to resist spinal extension.
Activates the Oblique muscles more than a regular Plank by forcing you to balance yourself while rotating.
Incorporates upper body rotation and improves total body balance.
PERFORMING THE PLANK ROW
Select two light dumbbells and place them on the floor in a vertical orientation, roughly shoulder-width apart Squat down and grip the dumbbells without picking them up Assume a Push-Up position, with your elbows locked out, while still maintaining your grip on the weights Set your feet at a stance wider than shoulder-width for balance Keep your core muscles, as well as your gluteus muscles engaged
Ensure that your spine is in a flat neutral position Begin the exercise by lifting either dumbbell up to your chest
Keep your elbow tucked and close to your body From this point, rotate your upper body without changing your spinal alignment so that you can bring the dumbbell all the way up in your outstretched arm From this position, we should be able to draw an imaginary straight line from the dumbbell, all the way down to your hand that is still in contact with the floor You can see from the illustration below that this exercise works the gluteus muscles, the lower and mid-back, and core. It improves and corrects posture, core stability, and core strength
COMMON PLANK ROW MISTAKES
LETTING YOUR SPINE SAG
- Keep your core and glute muscles engaged throughout the entire lift. Concentrate on rotating at the thoracic spine while keeping every other vertebra perfectly aligned.
EXCESSIVE MOTION FROM THE UPPER BODY
- Control the weight throughout the entire movement. This exercise is challenging, ensure that you start very light to obtain the most benefit from the exercise.
Again, this is a hard-core resistance and dynamic plank exercise that works mid and upper back muscles. It improves stability by activating abs, biceps, deltoids, and spine muscles. This is not as easy as it looks. We have tried this, it did not go well lol… That is why we included this small image for you to begin. The form is important as well as practice before assume a full pushup position while holding dumbbells This is a good place to start if you are a beginner you can begin by taking the pushup on knees position while you work up to the full plank/renegade row. Remember to keep your abdominal muscles tight and your back straight when you are doing this exercise. This is a good exercise.
We want you to know that at Diet Rite, we don’t just write about things because it may be interesting… We try everything we write about so when you hear from us It is legitimate, it has been tried either successfully or not, it has been tried
POST EXERCISE FACTS:
Not only is exercise great for you body, your confidence, your mood but once a workout is over and you’re back in your daily routine, your body’s metabolism can continue to burn more calories then when at complete rest.
This physiological effect is called excess post-exercise oxygen consumption, or EPOC. Also known as oxygen debt, EPOC is the amount of oxygen required to restore your body to its normal, resting level of metabolic function
Or homeostasis. It also explains how your body can continue to burn calories long after you’ve finished your workout. Your metabolism is how your body converts the nutrients you consume in your diet to adenosine triphosphate (ATP), the fuel your body uses for muscular activity. ATP is produced either with oxygen using the aerobic pathways or without oxygen relying on the anaerobic pathways. When you first start to exercise, your body uses the anaerobic energy pathways and stored ATP to fuel that activity.
A proper warm-up is important because it can take about five to eight minutes to be able to efficiently use aerobic metabolism to produce the ATP necessary to sustain physical activity. Once a steady-state of oxygen consumption is achieved, the aerobic energy pathways are able to provide most of the ATP needed for the workout. An exercise that places a greater demand on the anaerobic energy pathways during the workout can increase the need for oxygen after the workout, thereby enhancing the EPOC effect.
Here are some things you should know about EPOC and how it can help you achieve optimal levels of calorie burning from your workouts:
During the immediate post-exercise recovery period, oxygen is used for the following functions:
Production of ATP to replace the ATP used during the workout Resynthesis of muscle glycogen from lactateRestore oxygen levels in venous blood, skeletal muscle blood and myoglobin Work with protein for the repair of muscle tissue damaged tissue during the workout Restore body temperature to resting levels
An exercise that consumes more oxygen burns more calories.
The body expends approximately 5 calories of energy (a calorie is the amount of energy required to heat 1 liter of water 1-degree centigrade) to consume 1 liter of oxygen. Therefore, increasing the amount of oxygen consumed both during and after a workout can increase the number of net calories burned.
This is just a couple of the things that happen after your workout. We will discuss EPOC and other combination exercises in later articles and blog posts. For now, we want you to begin your exercising to accompany your new healthier eating habits. Begin slowly at first. Remember Principle 2. Choose exercises that you can do at least 3 -4 times a week consistently.