Відео

you can eat something else. crazy concept. I know.

as it's a single-leg exercise, you'll feel it on one side. Then you'll have to switch to do it on the other side to feel it on that side too.

awesome! :)

def make sure you're hitting the basics. Rest, protein, water, veggies, and spend times at maintenance

No, not in this exercise.

Yeah they both place two venues that NYE. Aoki played in Toronto (Guvernment/Koolhaus Complex) then took a chopper to Niagara Falls I believe.

wishing you a speedy recovery! Glad this video helped.

You bet

you're welcome!

yep

Make sure you're not taking your elbows past your torso and keep your shoulders down and away from your ears. Be mindful of those two things and that should help.

Nice. Thanks mate. I’ll give it a go.

agreed!

No,you'd also need to add in a hinge movement(RDL's,Kb Swings),maybe an extension movement like a hip thrust/glute bridge. This is a curl movement,which is best done for high reps.

Definitely not. Lots of other exercises like seated or lying leg curl machines for example are also great options to add in. But if you're limited, it's a great exercise

you're welcome!

They sure can in a lean gaining phase! And some lean girls want to lose fat. and they can do both :) but thanks for the comment

Also, gaining a pound of muscle increases metabolic rate by about 5 calories. So you’re saying by gaining 10 lbs someone can now eat an extra 50 calories? Not a whole lot. Muscle building has tons of benefits for sure, but increase in metabolic rate isn’t one of the big ones.

I might just substitute this exercise with planks until my core strength improves, is that a good idea?

@@ayan4697 this exercise is working your hamstrings so doing planks, is going to work your abdominal muscles but it's not going to be a replacement for this exercise specifically. I'd suggest starting out with this version of the exercise: ua-cam.com/video/vcCVej7p_vc/v-deo.html doing 2-3 sets of 5-8 repetitions, and once that's comfortable, coming back to this movement.

thanks! glad it was helpful!

It’s a serious exercise 😄

thanks!

Thank you, Kim!

@@kiakhadem you're welcome! hope you post more vids soon.❤️kim

I have 50 lbs here in the backpack (2 x 24 lb dumbbells)

@@kiakhadem thank you for answering!

Hey Mary, placing it under the feet actually works really well too. Both are good to try and see which one you feel better :)

I thought I'd have to search the Internet to find that answer!!! Thank you Mary and thank you for answering it

That's great that you don't eat that little. Everyone's body, lifestyle demands, and energy needs are different based on activity levels and other factors. Any BMR calculator will show that a 35-year-old woman who is 5 foot 1, who is sedentary or does very little exercise, and weighs approximately 130lbs will have maintenance caloric needs of approx 1466. That is to maintain. And for her to lose fat she would require a calorie deficit. Again, I'm not saying anyone has to eat this much for any certain period or forever. This is strictly for fat loss phases. Some women certainly might need periods of eating this many calories for fat loss and then moving to maintenance calories. thanks for the comment!

@@kiakhadem you should watch Smalletics on UA-cam. She discusses how fat loss is different for petite woman and one should never drop calories that low. Not trying to hate, just a heads up cus I thought severe caloric restriction was the way. Smalletics emphasizes weight training for petites and forgetting about the cardio as it increases appetite in petite.

@@soniadossa7265 ​@@soniadossa7265 fat loss is achieved through a calorie deficit. So if someone's TDEE (total daily energy expenditure) is 1500 for example, and they want to lose fat, they can A) increase energy output or B) decrease energy intake , or a combination. Now going from 1500 to 1200 for a period of time, is a 20% deficit. Severe caloric restriction in literature is between 40-50% lower than TDEE. So 20% deficit, is moderate. Yes, agreed. Emphasis on weight training is key and cardio increases appetite in most people.

And April doesn't say that one should NEVER drop calories that low. In fact, in her most recent IG stories, to a question asked about "what is the lowest cal threshold you would recommend", she answers: "there is no definitive answer. It's all about where you're starting from. Someone who is starting at 1800 cals will not go on the same diet as someone starting at 1500 cals. In my opinion petite women should strive to eat more than 1400 cals per day. Again this depends on the individual."

@@kiakhadem well more than 1400 is certainly not 1200 as stated in your video. Anyways, if one started losing weight on 1200 calories, wouldn’t they eventually have to keep reducing calories from that point in order to lose weight? Let’s say their TDEE remains stable for this sake of this conversation.

haha yeah man. No need for the entire backstory of when this exercise was invented, by who, why I like it, and what my plans are for the rest of the day LOL

awesome! let me know how it goes for you

Hey Kia, was watching your video carefully when doing it. It was tricky to make sure to trigger the exercise with the glutes without moving the arms but I managed. The muscle soreness was real good the next morning! Many thanks, subscribed 💪🏽

@@chasetheidea hey man I'm glad you were able to get the exercise to work for you and thanks for the subscribe! take care

thanks for watching and taking the time to leave a comment. I'm glads you enjoy the videos :)

haha thank you!

Thank you! Cheers!

Thanks! 😃

you'll definitely feel this in the hamstrings a bit too.

@@kiakhadem not "a bit", I'm ONLY feeling this hard on my hamstrings, I'm a real beginner

​@@davidebiagini8628 gotcha. Then you might need to do some other glute exercises like glute bridges, band walks, and hip thrusts to feel your glutes and be able to feel the activation. Once you've got that down, then try to come back to this exercise and feel your glutes as you do it. You're still going to feel your hamstrings on this exercise but you should also feel your glutes which will come with practice. Hope this helps

​@@kiakhadem Maybe hamstrings are too weak and tight compared to the glutes to go through the first part of the movement? Thanks so much.

Here you go, amzn.to/39acgaG. Or just search pull-up / strength band on Amazon

you're welcome!

you're welcome, Daniel.

Kia Khadem keep it up man

Hey, are you tracking your calories and macros every day? If you're not, that would be the first place to start. You might be eating 700-900 some days and then overshooting it on others without knowing. Congrats on going from 181 to 138 so far!

Kia Khadem No, I track my macros. I fasted for 36 hours and drank tea and broke the plateau. I weigh 133.8 now.

@@greattribulation3759 Eat more protein and carbs but do weighting exercises. Per gram of carb, you hold 3 grams of water. Water is good for you! If you don't eat any carbs, you don't hold onto any water. Low carb diets seem good b/c you start losing water immediately. Muscle burns calories but to gain muscle you need to increase protein and do some weights. Shorter people have slower metabolisms. Cardio is not something a shorter person should be doing 5 times a week- more weights. This is just my advice but I do not have a degree so do what you want with it. =)