V-Ups (ab exercise for obliques) This was a tough exercise for me!

BodyNomics — Mon, 17 Oct 2011 20:37:57 +0000

I had to LEARN how to do this exercise. I realized what made this exercise so difficult for me was the roundness of my hips and not having optimum balance (something I’ve been working on lately). This exercise will help condition your internal stabilization and balance mechanism.
This exercise had my obliques sore as heck a few days later. But sore muscles never bother me. Sore muscles in my mind means that I had a great intense workout!

Stronger Hips Improved Running Mechanics, Lessened Knee Pain, Research Finds

BodyNomics — Tue, 11 Oct 2011 04:10:19 +0000

Hip strengthening exercises performed by female runners not only significantly reduced patellofemoral pain — a common knee pain experienced by runners — but they also improved the runners’ gaits, according to Indiana University motion analysis expert Tracy Dierks.

“The results indicate that the strengthening intervention was successful in reducing pain, which corresponded to improved mechanics,” said Dierks, associate professor of physical therapy in the School of Health and Rehabilitation Sciences at Indiana University-Purdue University Indianapolis. “The leg was going through more motion, suggesting that the (pain) guarding mechanism was reduced, and coordination or control of many of these peak or maximum angles in the leg were improved in that they were getting closer to occurring at the same time.”

Only in recent years have researchers begun studying the hips as a possible contributor to patellofemoral pain (PFP). This study is the first to focus on hip strength and gait changes during prolonged running. Dierks, director of the Motion Analysis Research Laboratory at IUPUI, discussed his findings at the American College of Sports Medicine annual meeting in Denver.

The runners in Dierks’ study received no training or coaching on proper running form, which makes the improvements more notable. The improvements in mechanics resembled those of uninjured runners, when muscles, joints and limbs move economically and in synch with each other.

About the study

The study involved four runners and a control group comprising another four runners. Hip strength measurements and kinematic data — minute measurements of how the women’s hips, knees and shin bones moved and rotated while they ran — were taken before and after the runners in the control group maintained their normal running schedule for six weeks. The measurements were repeated for all of the runners before and after the next six-week period in which they all performed the hip-strengthening exercises.

The exercises, performed twice a week for around 30 to 45 minutes, involved single-leg squats and exercises with a resistance band, all exercises that can be performed at home. This study is part of an ongoing study involving hip exercises and PFP pain, with 10 runners successfully using the intervention.

After the six-week program, the movement of the hips and knees in relation to each other improved for both groups of runners, demonstrating increases in joint angles between the foot, shin and thigh.

The study used a pain scale of zero to 10, with 3 representing the onset of pain and 7 representing very strong pain — the point at which the runners normally stop running because the pain is too great. The injured runners began the six-week trial registering pain of 7 when they ran on a treadmill and finished the study period registering pain levels of 2 or lower; i.e. no onset of pain.

PFP, one of the most common running injuries, is caused when the thigh bone rubs against the back of the knee cap. Runners with PFP typically do not feel pain when they begin running, but once the pain begins, it gets increasingly worse. Once they stop running, the pain goes away almost immediately. Dierks said studies indicate PFP essentially wears away cartilage and can have the same effect as osteoarthritis. His study participants showed many of the classic signs of PFP, the most prominent being their knees collapsing inward when running or doing a squat exercise move.

SOURCES:

Co-authors of “The Effect Of Hip Muscle Strengthening On Pain and Running Mechanics In Females With Patellofemoral Pain” are Rebecca L. Phipps, Ryan E. Cardinal, Peter A. Altenburger, IUPUI.

http://www.sciencedaily.com

How To Do Squats

BodyNomics — Tue, 27 Sep 2011 06:21:55 +0000

Squats are the most popular leg exercises till date. The squats build leg muscles easily, fast and they are very effective in helping you achieve the legs that you crave. There are two types of squats which are practiced by gym trainees. The first one is called a barbell squat and the other is referred to as dumbbell squats.
Barbell squat uses a barbell with different weights depending on your goals, comfort level and fitness level. The rules on how to do squats are the same basic rules with most variations of squats. In order to do barbell squats, you must first place the barbell firmly on your upper shoulders, lower neck area. Then ask someone to load weights onto the barbell as per your comfort level (don’t overdo it). Some people like to already have the weights pre-loaded on the barbell before they place it on their shoulders. Then you stand straight with feet shoulder width apart (feet pointed straight also). Slowly lower yourself by bending your knees and taking your hips back as if you’re sitting in a chair. Keep back in neutral position to minimize stress on the back. Keep shoulders back and chest up. Lower your body as much as you can (usually until thighs are parallel to floor). Keep knees back behind toes and in line with feet. Hold this position for some time, preferably 5 seconds and then slowly raise back to start position. One squat will be complete.
The barbell squats can be done in 8-15 reps and similarly dumbbell squats can be performed at those same reps. Now, how to do squats with dumbbell are similar in form to barbell squats. You have to use the dumbbells and hold them at your side. Bend your knees until thighs are parallel to floor. Push hips back as you lower yourself. Make sure you keep knees in line with feet and behind your toes. Hold position and then slowly raise back up to start position. Always keep your chest up and shoulders back during the exercise.
Many people ask how to do squats. I always tell them to first learn how to correctly do the exercise without weights to avoid injury. Once you learn how to perform the squat correctly then start adding weights a little at a time. How to do squats perfectly comes with a lot of practice and patience.

How To Do A Push Up

BodyNomics — Mon, 26 Sep 2011 09:15:33 +0000

The push-ups are the most popular form of exercises for enhancing the chest muscles and they can be adopted to work out on many other body parts as well. Push ups are one of the most basic exercises and are included in the fundamental list of exercises for a starting trainee.
You can easily learn how to do a push up anywhere you have a space on the floor (home, office or gym). Wondering how to do a push-up? First you may need a mat or try and find a clean place to do it. You lie down on the floor or mat face down, making sure tips of toes are touching the floor and back of heels are facing the ceiling. Place hands palms down and a little more than shoulders width apart (arms not too far from body). Lift your body bringing entire body up at once where only palms and tippy toes are now touching floor. Keep your head in line with your body. Now slowly lower your body back towards the floor. Your body must remain straight and in line with your back or it will put undue pressure on your lower back. Continue to do the push-ups until your 8-20 reps and 3 sets are complete. Now you understand how to do a push-up, let’s get to it!

The “SKINNY” Buffie the Body (funny but real)

BodyNomics — Tue, 13 Sep 2011 18:53:58 +0000

No one ever believes me when I tell them that I was once skinny. No butt, no thighs, no hips…NO NOTHING. I hated being skinny and it truly depressed me. Most of my friends were “shapely and thick” but I wasn’t. My genetics had a lot to do with my slim frame because everyone in my immediate family was slim. I REFUSED to let that be my destiny. I was determined to work AGAINST genetics….and I did (and you can too). I don’t ever want to see skinny again! Some of you may be able to relate…some of you may not. But at the end of the day it was (and still is) all about being happy with myself.

What is Buffie the Body’s MOTIVATION to stay fit?

BodyNomics — Tue, 06 Sep 2011 18:27:38 +0000

I wanted to do this video for all the females who asked me about my motivation to workout and stay fit. Honestly, what motivates me is no different than what motivates most people. I hope this video motivates all my ladies to get up and get moving. There’s wonderful benefits to working out. Even if you only have 30 mins a day to exercise. 30 minutes is better than 0 minutes. Anything is always better than nothing at all. It doesn’t matter what your motivation is…..just do it.

The sexy upper back (chest, shoulders,arms)

BodyNomics — Wed, 10 Aug 2011 05:19:21 +0000

If you’re trying to get that sexy, sculpted back at home then look no more! You can use tubing in place of the band. Keep elbows close to body and shoulders down. You should quickly feel this exercise in the upper back, shoulders and chest. Medium to slow tempo.

Squats Can Give You Better Abs Too!

BodyNomics — Mon, 08 Aug 2011 19:51:03 +0000

Holding the dumbbell farther away from your your body helps engage your abs more therefore giving your abs an even better workout. Squat pushing your hips back and keeping chest up as much as possible. I’m using a 10lb dumbbell.

ASK BUFFIE: I want to get fit and be able to run after my little one without loosing my breath in 2 mins.

BodyNomics — Sun, 07 Aug 2011 16:38:37 +0000

Hi Buffie,

My name is Rashida and I want to start by saying thank you for putting up this site. I know I will never have a great shape like you but as long as I’m healthy and fit I will be happy. I’m writing this because I’m about to throw myself into the bootynomics workout plan 110%. I want to get fit and be able to run after my little one without loosing my breath in two mins. So I want to start but don’t know how. Every time I do, I get overly tired and quit after like three days. My question is how do I start or get my body adjusted to the food and the workouts? I want to thank you in advance and let you know you will be hearing from me again. I’m taking this all the way, not just a temporary fix but a new way of life.

Rashida F

REPLY BY: ROD WILSON (CPT, CSNT)

Rashida,

Actually, you have already started! You have tackled the most important part on your own! That’s having the mindset to start and get serious about it…Great job! As far as the physical fitness part, I would start by seeing a physician first, in case you haven’t done so already. Just to make sure you don’t have any hidden medical issues that you need to be aware of. I personally suggest you become a member of a gym. Seemingly, you need just a little motivation on past attempts. This will put you in an workout environment which helps a lot. Take your time and start off at a slow pace. Set small goals just to get yourself started and progress from there. I think you were perhaps taking yourself too fast, this being the reason of tiring out so fast. In the beginning (with most beginners i see) your mind and body isn’t on the same page. Your mind is excited and ready to roll,but your body hasn’t had to max out such an effort in a while. So it’s having to over compensate during its recovery efforts.. leaving you with a worn out feeling. At this point, you look at it now as a choir then quit.

As far as the food is concern , you have to eat small nutrient dense meals. Quality eating is the key component here. 4 to 5 small meals will do. Lots of water. Staying hydrated is very important. In many case we think we are hungry, it’s only we are thirsty. Good nutrition is the energy that you’re looking for, also what you put inside your body will predicate what you look like on the outside. Your last statement says it all…this is your new lifestyle. Embrace it and adapt to it.

Contact Rod at: sphinxmannutrition@yahoo.com

Buffie’s upper body workout 7-24-2011

BodyNomics — Mon, 25 Jul 2011 00:28:16 +0000

All of the following exercises were done at 3 sets, 10 reps. I did 3 exercises per body part. I added a Youtube link for each exercise that I had a video for. One of my fitness goals is to enlarge my muscles (hypertrophy is the process of making your muscles bigger). I know this scares a lot of women but trust and believe you will never see my arms, back or chest looking too muscular (like a man). That’s why I’m always careful with my intensity of training. My upper body will always start to look more toned than my lower body. You know why? I carry most of my body FAT in my lower body (butt, thighs and waist area). Any area where there’s a lot of fat storage, your muscle tone is going to be LESS visible. So you can imagine how hard it is to tone my lower half. I happen to love my lower body but I don’t love the cellulite that comes along with it. Oh well, you can’t have it all.

BUFFIE’S UPPER BODY WORKOUT 7-24-2011

Triceps:

1.Kneeling Triceps on a bench 30lbs (http://www.youtube.com/watch?v=x5SPi14oG-Q) The first exercise in this video. (machine)

2.Triceps Pulldowns 30lbs (http://www.youtube.com/watch?v=FetUHVK8dqU) (machine)

3.Overhead Triceps Extensions 20lbs (free weights)

Biceps:

1.Standing Concentrations 10 lbs (free weights)

2.Preacher Curls on Swiss ball 10lbs (free weights)

3.Hammer Curl 10lbs (free weights)

Lower back:
1.Barbell Deadlifts w/Olympic bar (45lbs) (free weights)
2.Zercher Squat w/Olympic bar (45lbs) (free weights)
3.Hypertension Machine (own body weight) (http://www.youtube.com/watch?v=9kc3YHFcyBE) (machine)

Back :
1.Olympic bar bent over row 45lbs (free weights)
2.Single ARM Pulldowns 20lbs (machine)
3.Cable seated rows 30lbs (machine)

Chest:
1.Pushups (knee assisted) (http://www.youtube.com/watch?v=eoTbWLUFqRg)
2.Dumbbell Chest Press 10lbs (free weights)
3.Dumbbell Pull Over 10lbs (free weights)

I started not to post this workout because most of you probably don’t know what most of these exercises are. But because I said I would post, I went ahead and did it. I PROMISE I will have a video for these workouts REAL SOON. Until then, you can probably Google these exercises and it may give you info on how to do them properly.