The back squat or the walking lunges, who wins this battle!?

the winner is 2

So this has been one of the craziest debates for years now and it always starts a riot when you have a strength and conditioning coach who prefers walking lunges and another who prefers back squats and they begin listing the pros and cons of each and it all comes down to the same thing pretty much and that usually is a fun argument and neither people win.  Have you ever wondered why this topic of discussion is so important in the fitness industry; and wonder which one really gives better results? Well I am going to be totally honest with you and give you my final opinion of each because quite honestly, I can’t give a straight answer because no matter what I say or think someone will agree to disagree and we will end up going round and round about which one beats out the other.   Now although this is just my opinion, my opinion has some truths in it and might offer some advice for each because in the end I just want to help people become healthy and happy with who they are inside and outside; so no matter what.. keep in mind my goal as you continue to read through this and every blog after and previous to this.  I write blogs because I want to help inform people and because I love being apart of the fitness industry and offering advice and tips and giving people the motivation they need to get started and although my life is hectic, I try to maintain a blog a week to keep everyone interested so I hope when you read this, it will make you excited to want to learn and act on all these possibilities! 

 

I say depending on the circumstances and the person depends on which exercise should be the “go to” exercise whether it be inside a gym or at home.  I also think it depends on the expertise the person has and the environment they are in and if they have the means to be able to do either exercise.  Although both of these exercises can technically be modified so that anyone can do them and can be done without using equipment, most people are doing the back squat with a barbell and most people are using dumbbells for their walking lunges.  Just saying. If you an athlete of any sorts, and being in the weight room is something you have to do often, I believe the back squat is a great idea for no other reason then you are more conditioned, can add weights, knowledgeable in a sense, and have the equipment to properly do the exercise and hopefully a strength and conditioning coach to help you with your form and technique so you can avoid injury. On the other hand, if you are of the general population, you more than likely don’t either know how to perfom it correctly, do not have the equipment, do not belong to a gym and probably aren’t as conditioned which means you are more likely to do walking lunges. Nothing is wrong with an athlete doing walking lunges and nothing is wrong with a person of the general public doing the back squat, as a matter of fact, I believe doing them both or adding them both to a routine at different periods could be a positive thing if anything else and I believe that knowing how to do both is probably semi important for both groups of people. Now these might be the “major” groups of people, but we still have to consider someone who is handicapped, injury prone/recovering, older, younger, the specific person’s goals and needs and also take into consideration their background history.  These all play a part in whether either exercise should be done by certain individuals and quite honestly if neither of these can be done then it is time to find a 3rd option. 

 

The problem with this argument is that, no one looks at it from different perspectives much anymore, we just look at it from a job point of view; or from a “opinion” based point of view because everyone has their own preferences. If we were to talk about these two exercises, we could list pros and cons of each one easily and at the end of the day, they both win because they both offer tremendous amounts of benefits and still have cons that could potentially cause injury to someone who doesn’t know what they are doing and both exercises help pretty much the same muscle groups give or take.  In my personal opinion, I love lifting and I enjoy the weight room probably more so than cardio nowadays but I like doing lunges for no other reason than I feel more comfortable doing them and I don’t have to worry about the barbell hurting my back sometimes, on the other hand, I love doing back squats because I love the feeling it gives my lower body afterwards (the next day); I always know when I have worked those muscles hard because I will feel it the next day and it feels good to say the least. Hands down the winner is both, because both of them are plenty amazing exercises and if I really wanted to be bias, I would have picked the one I do more often or I like the best but I will let that be a secret for now.  

 

I would love to hear everyone’s opinion on either exercise, I want to know which one you prefer doing and why and how you do it (modified or not modified) and if you want give me your age and tell me about yourself and workout routine so I can compare the different kinds of people who enjoy one or the other that would be an added bonus!  Thanks for reading, please share, like, comment and reblog; I would love that! Also follow me on all social media and or add me, I love new followers and I always keep in contact with everyone:) 

 

Sincerely,

Your blogger Shay-lon

Back squatting for days

 

The back squat:

The back squat is probably one of the more popular forms of exercise in the gym and it always amazes me how people believe that in order to “form a round butt” you have to squat more, when I know that their other forms of exercises and that really all squatting does is strengthen this particular area. You don’t get a booty from just pure squats nothing else; it takes time and dedication and multitude of things that come together that create the “round booty” effect.  Now I personally don’t do squats daily, but I am going to start to and this may amaze you that I don’t; this is mostly due to the fact I just never had squats as my “go to” exercise, but I do enjoy them even if they hurt like hell some days. lol. I highly recommend squats for no other reasons then what I am going to list down below and because if you are someone who enjoys lifting, like myself then this is a fun and very versatile exercise that can be done in many, many ways. The squat I am going to refer to today is the infamous back squat, the more adaptable one and probably the one that is done more often than the rest if I was to guess.  Keep in mind that squats don’t have to be done with a huge amount of weights, you don’t have to overdue it to have a good effect on your muscles, take your time and don’t rush something especially if you don’t have form and technique down (which is the MOST  important thing during this exercise), back squats don’t have to be something you go all the way to the floor either, you can simple do them at a 90 degree angle and or bend as far as you can without hurting yourself.  If you are someone who has bad knees or horrible core strength this might be a bit difficult and you may need to start out without using the barbell (this is perfectly fine).  

  • Great total body workout
  • tones the legs (slowing down makes the workout more intense)
  • lifts the butt & tightens
  • strengthens the core muscles
  • increases flexibility (joint flexibility)
  • Upper body workout (when you add weights)
  • increased hormone release
  • reduced chance of injury for someone who jumps, runs 
  • increases vertical jump
  • improved workout efficiency

Squats are a good exercise because we pretty much replicate this type of movement in our daily lives, and for that reason alone it will only enhance our chances of being able to bend down with less aches and pains and as we age it might become easier, but whose to say? I think personally when people squat they shouldn’t worry so much about the loads but about the form and technique and how well they squat. With squats can come injuries if they are not performed right or if someone has prior injuries and does not recognize the damage the squat could possibly do and not to mention overtime it can cause wear and tear but that is with any exercise and doesn’t mean it is “bad” for you. If you are someone who isn’t comfortable performing the back squat using a barbell, try something less with less weight and or with no equipment like the above picture. Don’t be afraid to squat in the gym either, I know sticking your butt out might seem uncomfortable and may cause you to worry about what others are thinking but honestly.. everyone pretty much back squats the same way if they are doing it correctly and if you do choose to squat, using the mirror is very important as well so you can keep an eye out for bad form. Thanks for reading, please feel free to share, like, comment, reblog, and follow me! 

 

Sincerely, 

Your blogger Shay-lon

Step lunges-with weights

 

Now I know we talked about the basic non weighted lunge, but I wanted to move on to something more advanced for those of you who may want to spice up your workout. I posted another video to help give you an idea of what it looks like so that you have a visual and can do the proper form and technique. This weighted lunge is more difficult if you are someone who already does not know how to do the basic step lunge with no weights; if you have difficulties with the basic one then do not move on to this one until you are fully ready. Down below I have listed some benefits with using dumbbells/weights while lunging:

 

Weighted step lunge

 
  • Good for athletes who sprint and jump
  • determines if one side of your body is stronger than the other & if so, then work on the weaker side
  • improves core strength and stability
  • inhale lunge down and exhale when you stand up
  • find your center of gravity; know that when you use proper form and technique, you should not be leaning to one side or wobbling over.
  • heavier loads will strengthen your hips, core, and ankles without excessive pressure on your knees 

So like the basic lunge, this offers the same amount of benefits pretty much but also helps decide what your body is able to handle. Most of the time you will see people using dumbbells but you can also use other weights such as kettlebells and weight plates that can also get the job done in the same manner. Deciding what equipment to load up with depends on your strength and your ability to do the exercise. I would start with a lighter weight before moving on to something heavier; especially if you aren’t someone who usually uses weights or doesn’t have a great core strength to begin with.  It is important to practice the form and technique before adding more weight to reduce the chances of injuries & lower back pains. Again, this exercise is great and will do tons of things for your body as long as it is done correctly, I highly recommend it and changing it up as you go and excel!

Share, comment, follow, reblog and like.

 

Sincerely, 

Your blogger Shay-lon

Walking lunges-no added weight

lunge

Finally, my blogs have reached their end on background information on fitness and health and have now started their journey on actual exercises, actual foods, everyday dieting, ect. We have met the first official chapter of fitness and health. I decided to start this road with walking lunges because after hearing two strength and conditioning coaches bicker on whether walking lunges or back squats were a better exercise for an athlete and/or general population, I decided that I would talk about each of them separately then make a post where we bring them together and make a pro and cons list of each and then determine which is best for which situation because quite honestly this discussion has been going on for a long time in the fitness industry and it will never be 100% on which is best because everyone is different and has different preferences. Personally, now only will we talk about this exercise but I am going to post videos of them so you can do them! yay! for videos and pictures. This is something new I am doing because videos get more views and I want views to become followers, and followers to become friends. 

The walking lunge

I personally enjoy lunges, and I feel that they are a terrific exercise, especially for those of you who are not quite confident enough yet to do a back squat, don’t belong to a gym, don’t have exercise equipment, and want some of the same advantages as a back squat. Walking lunges just like squats aren’t for everybody because some people don’t have the core strength, knee strength or balance and without those key things, it will be difficult to partake in this exercise.  There are other forms of lunges and we shall hit on these in different post but I specifically want to speak on the walking lunge and for a good reason, I think  the walking lunge is one of more popular types of lunges and the reasons vary from person to person, The bullet points below are going to list everything you need to know about a walking lunge and the importance of them and varying information:

  • Shapes the lower body
  • increases muscle tissue
  • develops core strength
  • make your hips more flexible
  • multi-joint exercise
  • can be modified to meet your fitness level
  • effectively work your glutes, quadriceps and hamstrings
  • working on these large muscles have been said to speed up your metabolism (helps with weight loss)
  • Improves core strength
  • improves hip flexibility
  • helps with balance

Having a good core strength can reduce lower back pain, improves balance, posture, stability, and athletic performance.  Neglecting to keep your body upright and balanced during this exercise can cause injuries and poor form.  Improving hip flexibility is important for those that might live a sedentary lifestyle or don’t use these muscles often tend to have tight hip flexors and this can also trigger lower back pain.  While there are different types of lunges and they all make for a great exercise, it is more important you start with the basics before moving on to something more advanced.  Form and technique while doing walking lunges is very important because bad form and technique will only hurt you and cause more problems in the long term. Lunges do not need to be done with your knee having to touch the ground, as long as you are in a 90 degree angle, that is all that matters and back is straight.  People believe when they do lunges they have to touch the ground and this is very false! 

 

Walking lunges are a great workout & offer many benefits, for those of you who may not be aware of this exercise, give it a go and before you start, you might want to make sure you have no prior injuries that could cause issues for you.  Thank you for reading, please share, comment, like, and reblog this post and follow me!

 

Sincerely,

Your blogger Shay-lon

“I don’t want to go to the gym alone”

 

Working out at the gym alone, or in general sometimes sucks. I know the feeling because I have been to the gym plenty of times where I am working out alone and I look around and almost everybody else seems to have a partner with them.  Having support is important and many times is our motivation to do something for ourselves but it always sucks when you have to go alone and let me tell you going alone can be the biggest life lesson. I am not fan of being around tons of people because I have anxiety and it spikes when I am around a crowd of people and don’t know them, it spikes when I feel self conscious about what I am wearing or how I look, it spikes when I am lifting weights and have people watch me, it spikes when I am watching myself in the mirror and paying attention to all my flaws. BUT, it doesn’t and hasn’t stopped me from going to the gym by myself (yet) and hopefully it never will because in this fitness industry that I am going to school for, I can’t allow it to. I know having support has it perks and trust me it can be fun being able to workout with someone who is there for the same reasons you are; luckily these days I have gotten my mom to tag along with me and she enjoys it, my aunt comes sometimes too and it’s good because we can all workout but do our separate things as well. Down below I will have a list of ideas for you if you are someone who doesn’t like to workout alone. 

  • Ask family, friends, coworkers, church members, classmates
  • bring music with you, listening to music always helps me forget that I am alone at the gym, it’s my way of getting away from people and just relaxing 
  • talk to people at the gym about classes, meet people in those classes and make them your new gym buddies
  • advertise on your social media to see if anyone else attends the same gym and wants to go workout with you
  • work on self confidence
  • work with a personal trainer
  • run with your dogs outside
  • everyone is at the gym for the same reasons (fitness and happiness) keep this in mind when you feel intimidated
  • bring a tablet and read while you are on treadmill

Being at the gym alone isn’t bad and if anything it has helped me conquer so many things and work on myself in new ways. I have felt more confident walking inside the gym without thinking about how others see me, I listen to my music all the time, I make small talk with people if they smile at me or say something to me, I have ventured off on my own to try new exercises.  I think going to the gym alone has its perks honestly; sometimes I go to the gym to get something off my chest, to take out anger, to escape and having someone with me can sometimes be annoying when I want to be left alone. Overall, I think this excuse is more or less a way to say ” I am scared” and you shouldn’t be scared to be by yourself when you are doing something for yourself. You don’t have to have a buddy to make changes, you don’t need a buddy to feel good about yourself. Having someone there is fun but sometimes we have to learn to conquer things on our own. 

Please share, like, comment, reblog

 

Sincerely, 

Your blogger Shay-lon