fat loss

Shattering Myths: 5 Essential Truths About Fat Loss and the Power of Compound Lifts

teamoneft | March 31, 2024

The fat loss, spot-reduction article you’ve been waiting for! (Or not)

Like everyone in this industry, we ALL want to be able to spot-reduce fat, but I’m here to tell you that your personal trainer has been lying to you.

Unfortunately spot-reduction is a myth, as much as we’d like to believe the opposite. I remember back when I was studying at University this topic came up and the lecturer replied with;

“It takes approximately 250,000 crunches to burn 1lb of fat”

ab crunches - fat loss

Now, I don’t know about you, but firstly, who has the time for that?! And secondly, I’m not sure I’d want to experience the ab cramps during, after and for the next 5 days following that, JUST FOR 1LB of fat loss. (And that’s MAYBE)

So, let’s re-evaluate this topic and establish some “key” exercises that will get you the results you’re looking for! (Click here for a transformation story!)

Compound lifts

First and foremost, I’m sure many of you have heard the term “Compound lifts.” What are these? Well, simply put, compound lifts are exercises that incorporate more than one muscle group at the same time. The great thing about using multiple muscles in one movement is that we can lift more weight when comparing with single joint exercises.

So, what are they?

barbell squats

Squats

For the most part, we all know what a squat is. Why does it work? It’s a full body movement, albeit a complex one. Squats work your quads (front of the thigh), your glutes (booty), hamstrings (back of your thigh), hip flexors and core.

Typically, the more weight we lift the more the muscle needs to work to move that weight and therefore more energy required to move said weight. What does this result in? More calories burned! That doesn’t mean run to the gym and load up the bar for barbell squats. As I mentioned, these are a complex movement and should be done with caution, especially when using a lot of weight.

barbell deadlift

Deadlifts

An incredibly beneficial and massively under utilized exercise, the deadlift targets the posterior chain (muscles on the backside from your head down to your heels). Commonly seen performed poorly in most of your local fitness centers and mentioning no names, in some not at all (Planet Fitness).

The deadlift is a key exercise everyone should be able to perform, we use it without realizing on a daily basis when we go to pick up, well, literally anything. Dead in the sense that you should come to a dead stop each time the weight touches the ground. This allows you to reset your position at the start point of the exercise, reducing the risk of injury and displaying true strength where you’re not “bouncing” the weight off of the ground.

I absolutely recommend the deadlift and I absolutely recommend you have a certified trainer who understands the mechanics of the deadlift to help you! You can’t lose weight if you’re injured and can’t train! Form comes before load ladies and gents!

barbell bench press

Barbell Bench Press

The gym bro’s hot topic! How much can you bench? How many of you get asked this question? What is the relevance and is it relevant? Not really. The barbell bench press is largely not applicable in daily life, but is great at your friends bbq. (Guys, most women are not impressed by how much weight you can lift, in fact, the number is likely meaningless to them – moving on)

Bench press is great for building your chest, working your triceps and shoulders (angle dependent) Get lifting!

pull ups

Pull-ups

These should be a staple in everyones program! Everyone should be able to perform a pull up, what if your hanging off a cliff and need to pull yourself up?! The ‘what-if’ scenario in everyones daily life. Yes, I realize this isn’t a likely scenario, but the pull up is a great challenge and goal for many people to accomplish. The pull-up will help to strengthen your upper body, targeting your lats or ‘wings.’ Just remember that gym bro that walks around with his arms out in space (although, usually these guys don’t have lats). They also work your other back muscles, core and a little bit of your chest. (Don’t expect to grow pecs from just doing pull-ups though)

Similarly to our other posterior chain movement (the deadlift) pull-ups (when performed correctly) will help counter that awful desk posture we all know so well. Let’s get a strong back ladies and gents!

barbell hip thrusts

Barbell Hip Thrusts

The latest trend and popular exercise among the ladies, the barbell hip thrust. The glutes are the largest muscle in the body. Let’s not forget that the glutes help to stabilize our pelvis and are therefore just as important for the men out there. Include this in your training program and you’ll likely see an increase in the weight you lift for both the barbell squat and the deadlift. Aside from barbell hip thrusts, the glutes do work in a multitude of exercises, for example: lunges, Romanian Deadlift, Single leg deadlift, Squats and so on.

I can talk all day about the benefits of strengthening your glutes but will save that for another blog post. Just remember the next time you’re sitting on your butt all day long, these muscles are getting lazy and need to be put to work otherwise they won’t work!

Compound Lifts – why do they help with fat loss?3 Month Fat Loss Body Transformation Real Life Experience

So, now that we’ve established some key compound lifts, lets discuss why they help with fat-loss.

Simply put, incorporating multiple muscle groups, in particular the larger muscles, requires far more energy in order to make the muscle perform the task you’re asking of it. More energy required means more energy used, equals more fat loss. So get to the gym, load up that bar and lift (safely, please lift safely)

Remember, above all else

“Form before Load”

Want to learn how to optimize fat loss and be the best version of you?!

Learn More

Maximizing Strength Training: The Top 3 Footwear Choices – Barefoot, Minimalist Shoes, and Flat Soles

teamoneft | March 31, 2024

The Benefits of Strength Training with Different Minimalist Footwear: Barefoot, Barefoot Shoes, and Solid Flat Base Shoes

Strength training is a vital aspect of a balanced fitness routine, contributing significantly to overall health and muscle development. While the focus often lies on techniques and equipment, the type of footwear used can also play a crucial role. This article delves into the benefits of strength training while barefoot, in barefoot shoes, and wearing solid flat base shoes, supported by scientific references.

strength training barefoot

1. Strength Training Barefoot

A. Enhanced Stability and Balance

Training barefoot improves stability and balance, a key factor in exercises like squats and deadlifts. A study by Robbins and Waked (1997) in “The Journal of Foot and Ankle Surgery” highlights that barefoot activities can enhance stability by increasing sensory feedback from the foot to the brain, thus improving balance and proprioception.

B. Improved Proprioception

Barefoot training boosts proprioception – the body’s ability to sense its movement and position in space. Research by Bisson et al., published in “Physical Therapy in Sport” (2012), has demonstrated that barefoot training can improve proprioceptive abilities, leading to enhanced movement coordination.

C. Strengthening Foot Muscles

Training without shoes engages and strengthens the small muscles in the feet. A study by Warne and Warrington (2014) in “Journal of Sports Sciences” found that barefoot running, for instance, activates foot muscles more efficiently than running in shoes, suggesting similar benefits could be extended to strength training.

2. Training in Barefoot Shoes

A. Protection with Minimal Interference

While offering basic protection, barefoot shoes preserve most of the benefits of barefoot training. A study in “The Journal of Sports Medicine and Physical Fitness” (2017) indicated that minimalist shoes can provide necessary protection while allowing natural foot movement.

B. Natural Foot Movement

These shoes allow for a natural flexing and movement of the feet. Research by Lieberman et al. in “Nature” (2010) noted that minimalist footwear mimics barefoot conditions, allowing natural foot mechanics, which can be beneficial in strength training for enhancing biomechanical efficiency.

C. Enhanced Grip and Traction

Barefoot shoes often feature enhanced traction for dynamic movements. A study by Frederick (1986) in “The Engineering of Sport” observed that appropriate footwear grip can positively influence performance, especially in sports requiring quick, dynamic movements.

3. Using Solid Flat Base Shoes

A. Stability in Heavy Lifts

For heavy lifting, solid flat base shoes are crucial for stability. Research by Sato, Smith, and Sands (2012) in “The Journal of Strength & Conditioning Research” emphasized the importance of shoe type in weightlifting, noting that flat, solid footwear can enhance stability and performance.

B. Uniform Pressure Distribution

These shoes aid in evenly distributing pressure across the foot. A biomechanical analysis by Hagen and Hennig (2009) in “Research in Sports Medicine” demonstrated that a uniform pressure distribution is critical in reducing injury risks and improving weightlifting performance.

C. Enhanced Power Transfer

A solid base facilitates efficient power transfer. A study by Lake, Lauder, and Smith (2012) in “Journal of Sports Science & Medicine” found that footwear with a solid base improves power transfer during weightlifting, potentially enhancing lifting capabilities.

Conclusion

The choice of footwear in strength training should align with your specific goals, the nature of the exercises, and personal comfort. Barefoot and barefoot shoe training can significantly improve balance, proprioception, and foot muscle strength. In contrast, solid flat base shoes are more suited for heavy lifting due to their stability and efficient power transfer.

It’s crucial to transition gradually to different types of footwear to allow the body to adapt and to be mindful of gym policies regarding footwear. Selecting appropriate footwear can not only elevate your training experience but also augment performance and prevent injuries, ultimately enriching your strength training journey.

Shoe Recommendations

3 Month Fat Loss Body Transformation Real Life Experience

teamoneft | March 30, 2024

A Transformation Story! The Fat loss Journey

Tell me a little about yourself and why you decided to make a change to your health?

I’ve somehow always had careers that had to do with physique, wether it was modelling, teaching yoga, or hard physical labor like welding and construction. But when I ended up in Los Angeles with a partner I barely knew and a baby on the way I really put my body on the backburner. Financial stress, anxiety and postpartum, and with Covid added on top of that I really let myself go to the point where it started to affect my work. I ended up being badly injured earlier this year, after which I decided it was time to start taking care of my body again in order to minimize accidents and risks at work.

How long did it take you to achieve your results?

12 Weeks

What made you want to start?

I started off with lower back pains which were immediately addressed through building a lot of back strength. This helped me achieve better posture at the workshop and I’m less prone to mistakes. That alreay was a huge win. And as my body kept progressing the idea of going back to modelling work started to become more of a reality. I just signed with Vision Los Angeles, Touche Models in Amsterdam and Kult Models in Hamburg. So we’re going in the right direction. It’s been a life altering journey, getting me back on track.

What are your favorite health and fitness blogs, books or magazines that you read?

I don’t really have the time to do that. So I just fire all the questions I have at Adam, haha. But if you have any recommendations, I’d love to hear them.

What is your favorite healthy food to eat? What is the recipe?

Tumeric potatoes, moong dahl with rice, baked broccoli, sprouts and cauliflower and two parts of tuna. Yum!

What is your least favorite health food to eat?

Asparagus. I just can’t seem to get those green things right.

What is your favorite cheat meal?

Greasy barbecue food, chocolate and red wine!

Do you take any supplements?

Yes, I take Magnesium, Zinc, Omega 3 Fish oil, Pre-workout, Protein powder

When it comes to eating healthy, what are your top 3 recommendations?

Mmm. Use a lot of spices to flare up your meals, so even the dull stuff becomes a feast. That makes it much more fun and there is so much to learn! Second, if things become too hard just think of food as fuel. For me that really helped. Third, if your budget allows it purchase at local indian stores or farmers markets for a bit better produce.

How did you overcome peer pressures from friends when eating out?

Thanks to Corona I haven’t really had a lot of social engagements. I have some good people in my corner, thankfully. With one friend that felt he had to ridicule me in public I had a brief talk to straightend it out, but other than that incident nothing but support. I imagine it can be very toxic if you keep people around that aren’t encouraging.

What is your favorite exercise to do and why?

Anything that involves pull ups. It has been the biggest benchmark for me, as when I started I wasn’t even able to do a single chin up.

Have you had to deal with any injuries throughout the process?

At the start I wasn’t really familiar with the proper movements and I sprained a muscle or two. Nothign serious, stuff that happens during working out. However later on I started to develop a slight pain in my lower back. We identified it as a failing right glute (feel free to specify) which we are now currently adressing. No way I could have figured that out myself.

What is the best piece of advice for those just starting to exercise?

Commit and find someone that will hold you accountable. Make sure the simplest things are taken care off, and all you have to do is get to the gym.

What is your goal this year?

To get in the best shape of my life and to be able to train and eat consistently without needing anyone to hold me accountable for that. I would love to maintain this transformation that I have gone through.

What keeps you motivated?

My daughter. And my wife hooting every time I take off my clothes in the bedroom haha.

How frequently did you train to accomplish your transformation?

Three times a week and daily homework exercises.

How has your life changed since you lost weight?

Tremendously, in a good way. I’m comfortable taking my shirt off in public, and I am no longer ashamed of my body. My posture and position towards life is clearer and more upright, my sense of selfworth is good – super cliche and I always thought these mens health articles were full of it. But it’s true! And it looks like at 38 I might be going back to a career as a model, something I thought I would never do after having done that for 16 years. But hey, never say never. Let’s see where this takes me. Thanks Adam!