Pete RohlederWhat’s up, everyone! Glad you can join me for Episode #6 of the More To Movement podcast.
We’re taking a break from the movement series I’ve been chatting with you about over the last five episodes to bring it all together in a very real, straightforward way. These questions include a bit of everything- health, fitness, weight loss, plateauing, and even me and my movement development. This is another element of the show that I am very excited to get rolling.
It’s great to hear from me and learn these concepts, but I also want to help this make sense for you and your unique movement, health, fitness, and goals. So, if you have questions, or if a topic I’ve talked about triggered something you just have to ask, please send me those questions, and I’ll answer as many as I can on the next FAQ episode. You can get in touch with me by visiting my website: moretomovement.com. I’d like to do these monthly, but it depends on the questions I get, so start sending them my way!
As I said earlier, I’m going to answer these questions is a very straightforward way, jumping to the outcomes to get the point across. Keep in mind that I will cover a lot of these concepts in detail in future episodes, so if I breeze over something you want to know more about, it will probably be an episode all on its own.
Since the show is new, I thought I’d start with the FAQs that I receive from my students and clients, because I believe many of their questions would really help you all. Additionally, as I stated earlier, it puts this stuff I’ve been talking about over the last few weeks into real-world context. Hopefully, some of you have these same questions, and they resonate with you!
Question #1: “Pete, you talk a lot about efficient movement and correcting patterns- what are your expectations when correcting someone’s movement? Does perfect movement exist?”
The answer to this question is something I establish early in my courses.
Ideal outcomes are relative.
Yes, we are trying to move the best we can, but we have to recognize that we are imperfect beings with flaws. Everybody is unique and comes with some “baggage,” so to speak, such as previous injuries, structural differences, or differing torso and limb lengths. This doesn’t make it hopeless. On the contrary, it provides an exciting challenge- to develop as optimally as possible, all within our unique parameters and limitations.
Let me give you an example. If you’ve listened to my first podcast episode, I’ve shared with you that I’ve had eight surgeries on my right knee and that the surgeon aged my knee at 89-years-old. Due to the extent of my injuries and repairs, I cannot flex (or bend) that knee as far as my left. I have some structural issues preventing perfect bilateral balance. However, it hasn’t stopped me from finding ways to improve my range of motion in that knee.
Is it perfect? Far from it. But am I improving my movement quality as optimally as possible? You bet. And that’s the goal. And improving movement quality in even the littlest ways has enormous ripple effects.
So what are my expectations? To do my best in helping everyone reach their potential that best suits them and their capabilities.
The takeaway for this question: aim for progress, not perfection.
Question #2: “Pete, as a female, will lifting weights make me build muscle?”
I have to give you context for this question. Typically, the question is in reference to mass building, as I’ve had many female clients and students express concerns with resistance training as it would “make them bulky.”
The answer to the question is yes- resistance training can build muscle, and I emphasize can, because it really comes down to how you train.
Overloading tissue, regardless of gender, will elicit a response. The response is determined by the intensity and duration of the stimulus. Some examples would be load, or time under tension, or the velocity of contraction. So, yes, muscle is developed when you resistance train.
Now, the question of whether you will bulk or not- that depends significantly on how you train. If you are training at moderate to high loads with high volume and minimal rest, bringing muscle tissue to fatigue or failure, and are in a calorie surplus, then yeah, you’ll probably have hypertrophic effects. Drop the loads and volume a bit and consume just enough calories to maintain your daily expenditures, then you probably have a different story.
Of course, a few other things can influence your outcomes as well. Some examples would be hormones and genetics, so you have to factor that in too. But it really comes down to how you resistance train, not the resistance training itself.
Your takeaway: know how to train for the goals you want so that you can get the most out of your efforts.
Question #3: “Pete, why does my lower back always hurt?”
This question is asked all the time, and I usually fire back with a simple statement: you sit too much.
Of course, there’s usually more to it, but unless you have a specific injury, most lower back problems are results of poor movement patterns, and yes, sitting for long periods is one of them.
There will be a whole episode on this topic, but since it is asked so often, I wanted to provide a truncated version.
The lower back is referring to an area made up of several bones- the lumbar spine, the sacrum, and the pelvis. Those bones as a whole make up the hip complex (also known as the lumbo-pelvic-hip complex). Dense muscles and fascial tissue surround the hip complex and not only connect and provide integrity for the articulating bones, but balance force transfer through the body. Ideally, the hips would maintain a neutral position most of the time.
However, when we add poor movement patterns, such as prolonged sitting, tissue responds in kind. In the example of sitting, some muscles become chronically shorted, especially the hip flexors, while others become chronically lengthened and weak, like the gluteals.
This imbalanced combination of tight on one side slack on the other tips the scales, and specifically, the hip complex. The hip actually tilts forward, creating an arch in the back, called lordosis. If you’re struggling with a visual, think of someone with duck butt- that should help with the imagery. That hip position creates a significant imbalance in muscle activation and contribution, and all that dysfunction spills over at the vulnerable articulation of the spine and the pelvis- the lower back.
Most people can start to improve their discomfort by changing their poor habits and by working to balance the muscles. Typically, that is stretching and releasing the tight ones, like the hip flexors, and activating the weak ones, like the glutes.
We’ll address this at length, but your takeaway for this question: work to modify the habits that you know are contributing to poor movement.
Some examples would be prolonged sitting, looking down at your mobile devices, and spending a long time in shoes with a high heel.
Question #4: “Pete, what’s the best way to lose weight?”
For as “simple” as this question is, its also complex. I’ve been working on a comprehensive post on this topic for some time now, but it just keeps growing. Although the answer is straightforward, it is influenced by so many factors- type of adipose tissue (fat), metabolism, genetics, lifestyle, mindset, body type, caloric needs, the impact of food, or type of exercise, just to name a few. Without at least considering these factors, it’s hard to suggest the most optimal “one-size-fits-all” way to lose weight.
It’s not a copout, but the reality is that outcomes are multifaceted and that there’s more to reaching your goals (in this case, weight loss) then a simple 5-step plan. If it was that easy, why doesn’t everyone succeed when they attempt to lose weight?
With that said-
Weight loss comes down to supply and demand. Though we think our body hates us, in reality, it is just doing its job (assuming we aren’t affected by disease). Fat is an energy powerhouse for the body. When broken down, it provides more energy for cellular function than anything else. So, if there is a surplus of fat or nutrients that can be stored as fat, do you think the body will just toss it? Not unless we set the expectation for our body. We have to disturb the status quo.
To lose weight, we need to be in a caloric (or energy) deficit. We can accomplish that by consuming less energy (food) and increasing the demand for energy within the body through exercise. Its supply and demand. By exercising, you tell the body it needs lots of energy. It will supply the demand. If we control the amount of energy coming in (i.e., food), then the body must find ways to supply it, namely, the excess that is stored.
So, the golden question- how is it done? Generally speaking, it means consuming enough calories to meet your basic metabolic needs without exceeding your daily energy expenditure and expending more energy each day through exercise, specially calorie-demanding exercise with an elevated respiratory rate. Throw in some consistency, time, and the right mindset, and you’re on your way.
Here’s the real takeaway- to optimize this process, you need to individualize each of the components I just listed to fit your unique physiology, genetics, and lifestyle. This is where the real challenge begins. It means knowing the processes at work, tuning in to what your body needs, and having the ability to adapt as your physiology adapts. There’s A LOT more to come on this, but this is an excellent start.
So, to recap, the takeaway is- understand your energy needs (i.e., what goes in), increase energy demands (what you expend through daily activity and exercise), and individualize the process based on your unique physiology and lifestyle.
Question #5: “Pete, I’ve plateaued with my lifts. Any suggestions?”
Plateauing means one thing- that adaptation has stalled. There can be many things that contribute, but typically, I can narrow it down to just a couple.
The first question I ask has to do with documenting your program. One of the biggest mistakes I see people make is not documenting or charting their workouts, and consequently, their progress. Typically, they’re the ones that say, “It’s all up here,” as they point to their head.
Really? Is it really all up there? You might remember what weight you used last time, but what about all the reps- did you complete them all? When did you start to fatigue? What load percentage were you using, and what was your work-to-rest ratio? And for the cardio goers- how long did it take you to complete your session? What was your intensity? Your average heart rate?
You see, without really knowing what you are doing, it’s difficult to measure your progress, which makes it challenging to determine what type of variations you need to implement to trigger adaptation.
Which leads to my next question- what variables are you manipulating to disrupt your homeostasis? That’s the big one- are you doing enough to force the body to adapt? If your threshold isn’t challenged, change will not occur, or will not occur efficiently. Most people who plateau have stopped challenging their body’s status quo. Further, most people think that the only way to drive improvement is by increasing load, but that’s not the only means.
Here are a few to consider:
- you could decrease rest intervals;
- increase total volume;
- increase the velocity of movements;
- focus on phases of movements, such as longer eccentric contractions and short concentric contractions;
- you could change rep schemes, like performing descending sets or adding cluster sets;
- you can compound your exercises back to back; or
- train based on fixed heart rates, meaning you work up to a specific heart rate and rest once you hit your target.
These are just a few, but I encourage you to be creative and find ways to challenge the system.
To recap, here are your takeaways for this one. First, document, chart, or notate your program so that you can evaluate areas of progress and areas of stagnation, so you can determine where new stimuli can be implemented to trigger adaptation.
And second, disrupt your homeostasis- manipulate training variables to elicit adaptation.
Question #6: “Pete, do you have movement discrepancies that you are addressing?”
I’m the first to point out my movement flaws and discrepancies because I think it helps me connect with my students and listeners. It makes me real. Though I’m an expert at this stuff, it doesn’t make me immune to humanity’s flawed nature.
Heck yeah, I’ve got movement issues, some my fault from past poor lifestyle choices, and some from injuries or factors outside my control. But instead of resigning to them, I work on improving them all the time.
Currently, I am addressing some SI Joint (sacroiliac) trouble, mostly due to some hypertonic tissue in my adductors and hip flexors. I also have some unilateral discrepancies, meaning many of the joints in my right leg have less range of motion compared to my left leg, which throws many of my movements into an asymmetrical pattern.
I’m working on releasing tension through that overactive tissue I mentioned, as well as activating the tissue that may not be pulling their weight, mainly glutes and core stabilizers. I do a lot of unilateral work so I can make sure to address those issues, and I spend a lot of time on my patterns to try to correct the issues and reinforce proper pathways.
It seems like a lot, but if you want something to change, it has to be consistently reinforced. It must be a significant part of your life. If I only worked on this for 2 minutes a day, I wouldn’t see the results as efficiently or as quickly as I do.
My suggestion- be conscious of what you’re trying to achieve, and integrate it into your daily routines, several times if necessary. Any chance I get, I’m lengthening tissue or doing isometric contractions to activate muscle. It may seem obsessive, but the way I see it, moving freely with minimal pain for life, is well worth the few minutes every hour I spend working on it now.
Man, that was fun! I really enjoy answering your questions! Thanks for spending some time again with me. I’d really like to hear from you and see how I can help you guys with your goals. If you have questions, please send them my way, and I’ll answer them in the next segment of the FAQs. Visit MoreToMovement.com and send me a quick message. I’d love to hear what’s on your mind, and what questions you have.
In the next episode, we’re going to jump back into our Principles of Movement Series and discuss the roles of muscles and their interdependent relationships. Specifically, we’ll chat about the relationship of muscle length and muscle tension and how that interaction can either set us up for efficient movement or can start us down the road to imbalance. This is all building to a big discussion on dysfunction, and how to begin correcting it.
Thanks again, everyone, and I look forward to chatting with you next time.
You all have a great week, and remember-where ever you are- keep moving.
Pete Rohleder
