Brendon Rearick
Personal Trainer & Strength Coach
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Forum Comments (4)
Also, make sure to change how you eat to reduce the calories you're intaking. You could walk and hike for miles, but you won't see the results or weight loss if you maintain the same diet.
Number two is going to be the tools that you use or the equipment. Use a mixture of kettlebells, barbells, and dumbbells to ensure you aren’t specializing in one particular movement or type of exercise.
Last is nutrition. You want to eat a healthy diet and run a caloric deficit while you’re losing weight. Once you start bulking up and building bigger muscles, you can adjust your diet until you’re at a healthy weight where you’re happy with how you look.
The best exercises to do would be walking and hiking. Walking is low impact, so you can literally do it every single day. Instead of walking only on flat ground, walk on inclines or walk on variable terrain. The body loves variability. It does not like walking on pavement where humankind has dictated the flatness level of the ground and there's no change. The human body was meant to adapt and be variable. So hiking uphill and walking are great.
The other thing is going to be your compound movements. So the two big ones are squats and deadlifts. There are single leg deadlifts, single leg squats; there are lateral squats, there are skater squats. There are all sorts of different variations. You can use a dumbbell, you can use a kettlebell, or you can use a slider. Do bilateral exercises (with both legs), but also do single leg work.
Number two is going to be the tools or equipment that you use. You want to buy yourself some bigger kettlebells, some bigger dumbbells, and a barbell. Barbells and dumbbells are going to be the two main things that are going to build muscle the fastest. Utilize the barbells and then utilize a couple of heavy kettlebells or dumbbells.
Number three is compound movements. Aim for bigger movements. That means your squats, your deadlifts, your push-ups, and I would not waste time doing isolation exercises because that's not going to put on mass. You want full-body exercises that increase hormone response. They increase the utilization of all of your muscles at one time, so you'll get your most bang for your buck by doing the compound movements which are squat, bench deadlift, push-up, single leg squat, single leg deadlifts, wheel rollouts, front plank, etc. So, stick to those. I call those our "big rocks," the meat and potatoes of your programming.
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