Category Archives: Exercise and Training How to and Form Insturction

Front Squat Vs Back Squat, How much Protein is Necessary, Carbs for Powerlifting, Breaking Plateaus

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Front Squat Vs Back Squat, How much Protein is Necessary, Carbs for Powerlifting, Breaking Plateaus

What is the difference between the Front Squat and the Back Squat?  Why should I do Front Squat and Why Should I do Back Squats?

 

Front Squats

For this squat the bar is place in front of the neck.  Front Squats are a quad dominant squat.  So front squats work the front of the leg.  The are a great exercise to develop larger quads.

 

Back Squats

For this squat the bar is placed behind the neck.  Back Squats are a posterior chain exercise.  The posterior chain consists of the hamstrings, glutes and erector muscle of the lower back.  The back squat works the back of the legs.

 

Both Front Squats and Back Squats are GREAT lower body lifts and should be incorporated to most training programs…  18 or 80 years old you should be squatting.

 

How Much Protein should I eat?

For most people 1 gram per pound of weight.  Keep it that simple.  You should eat 1 gram for every pound of weight on the scale.  Not lean weight, not kilo of weight.  So if you weight 135 pounds you should eat 135 grams of protein per day.

 

Carbs and Powerlifting

Powerlifters need the same protein as listed above and they also need plenty of carbs.  This is part of a larger discussion that includes weight, total calories consumed and number of times per week training.  If you are a powerlifter you should not eat any and everything and you should not get fat for the sake of getting bigger.

 

Breaking Plateaus

On the scale food is key to break a plateau.  Eat by Color is an EASY way to make better food choices and keep the scale moving.  Most importantly, Eat by Color can be followed for the rest of your life.  No excluding carbs completely, no counting or any other dieting.

 

In the gym a change of program will get the bar moving and with more weight.  If the front squat has stalled, start doing back squats.  One thing is for sure more of the same workout is NOT going to smash the plateau.

Interested in your OWN Eat by Color plan?  Just click below…..

 

 

What you will get:

Learn what and how to eat with an Eat by Color Nutrition Plan.

Have a program and plan for exercise.  Only about 3 hours in the gym every week.  PLUS our training app FREE…  so you can track your workouts.  Oh… and there is a video of each exercise in the program.

Ray Binkowski is the former owner of a hybrid training gym, author (all of his titles are on Amazon), and trainer. He has lost over 60 pounds and kept it off for over 20 years. He has worked with thousands including professional athletes, police/fire/military, physique competitors, even corporations like 3M, and most often people looking to make a long term change in health, wellness, and weightloss.

 

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Fitworkz Instructional Series: Knee Tucks

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Form Cues: Begin in pushup position, drive both knees upward toward chest between elbows.

Posture Cues: Keep lower back flat, tight core, butt dropped down, strong and stable knee drive.

Breathing Cues: Rhythmic, alternating breathing.

Modifications: for ease, regular plank, for difficulty add floor sliders.

FitWorkz is the largest 24 hour training facility in DeKalb.  FitWorkz offers 15,000 square feet of exercise equipment and space.  There is never a wait for equipment and plenty of parking.  Being open 24 hours 7 days a week allows members to train when their time allows.

FitWorkz is a hybrid training gym offering cardio, machines, and free weights including 4 sets of dumbbells, squat racks and more! Plus there is over 3,000 square feet of functional training space offering bumper plates, Rogue rack, tires, kettlebells, TRX and MORE!

Eat by Color nutrition is not a diet and teaches interested members how to make better food choices.  There are no counting calories, points, macros or anything else with Eat by Color.  Get your copy of Eat by Color on Amazon Today!

Get access to training and coaching for as little as $8 a workout or less.  Many training membership options are available.

Subscribe to this channel and take advantage of the more than 1,500 videos on nutrition, exercise, motivation and more!

#FitWorkzDeKalb#EatbyColor FitWorkz.comEatbyColor.com

Ray Binkowski is the Owner of Fitworkz, DeKalb, a 24 hour hybrid fitness training center, author of several fitness and health books and the producer and host of the OCB Midwest States bodybuilding and fitness competition.  Most importantly to us, he is an expert on functional fitness that has consulted military, law enforcement, tactical entities, professional athletes and people from all walks of life to optimizing their physical readiness and capabilities.  He holds a Bachelor of Science in Mechanical Engineering from Northern Illinois University and various fitness certifications.  He is also a husband, father and loyal dog owner who doesn’t appreciate clowns.

Fitworkz Instructional Series: Reverse Lunge w/ Knee Flexion

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Form Cues: Stand up straight, slowly step back into lunge position. At the bottom of the lunge the client will lift up and propel the lunging knee forward, past starting position into a high knee tuck.

Posture Cues: Back straight, stable chest, stable core, focus on the knee hinge and lift.

Breathing Cues: Inhale on the lowering phase of the lunge, exhale on the way up when returning to starting position.

Modifications: Modify for forward lunge, remove flexion outright.

FitWorkz is the largest 24 hour training facility in DeKalb.  FitWorkz offers 15,000 square feet of exercise equipment and space.  There is never a wait for equipment and plenty of parking.  Being open 24 hours 7 days a week allows members to train when their time allows.

FitWorkz is a hybrid training gym offering cardio, machines, and free weights including 4 sets of dumbbells, squat racks and more! Plus there is over 3,000 square feet of functional training space offering bumper plates, Rogue rack, tires, kettlebells, TRX and MORE!

Eat by Color nutrition is not a diet and teaches interested members how to make better food choices.  There are no counting calories, points, macros or anything else with Eat by Color.  Get your copy of Eat by Color on Amazon Today!

Get access to training and coaching for as little as $8 a workout or less.  Many training membership options are available.

Subscribe to this channel and take advantage of the more than 1,500 videos on nutrition, exercise, motivation and more!

#FitWorkzDeKalb#EatbyColor FitWorkz.comEatbyColor.com

Ray Binkowski is the Owner of Fitworkz, DeKalb, a 24 hour hybrid fitness training center, author of several fitness and health books and the producer and host of the OCB Midwest States bodybuilding and fitness competition.  Most importantly to us, he is an expert on functional fitness that has consulted military, law enforcement, tactical entities, professional athletes and people from all walks of life to optimizing their physical readiness and capabilities.  He holds a Bachelor of Science in Mechanical Engineering from Northern Illinois University and various fitness certifications.  He is also a husband, father and loyal dog owner who doesn’t appreciate clowns.

Fitworkz Instructional Series: Plank

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Form Cues: Drop into plank position, hold tight and stable.
Posture Cues: Elbows bent at 90’, flat lower back, stable core, butt dropped down
Breathing Cues: Rhythmic & Consistent
Modifications: Drop to knees for ease
FitWorkz is the largest 24 hour training facility in DeKalb.  FitWorkz offers 15,000 square feet of exercise equipment and space.  There is never a wait for equipment and plenty of parking.  Being open 24 hours 7 days a week allows members to train when their time allows.
FitWorkz is a hybrid training gym offering cardio, machines, and free weights including 4 sets of dumbbells, squat racks and more! Plus there is over 3,000 square feet of functional training space offering bumper plates, Rogue rack, tires, kettlebells, TRX and MORE!
Eat by Color nutrition is not a diet and teaches interested members how to make better food choices.  There are no counting calories, points, macros or anything else with Eat by Color.  Get your copy of Eat by Color on Amazon Today!
Get access to training and coaching for as little as $8 a workout or less.  Many training membership options are available.
Subscribe to this channel and take advantage of the more than 1,500 videos on nutrition, exercise, motivation and more!
#FitWorkzDeKalb#EatbyColor FitWorkz.comEatbyColor.com

Ray Binkowski is the Owner of Fitworkz, DeKalb, a 24 hour hybrid fitness training center, author of several fitness and health books and the producer and host of the OCB Midwest States bodybuilding and fitness competition.  Most importantly to us, he is an expert on functional fitness that has consulted military, law enforcement, tactical entities, professional athletes and people from all walks of life to optimizing their physical readiness and capabilities.  He holds a Bachelor of Science in Mechanical Engineering from Northern Illinois University and various fitness certifications.  He is also a husband, father and loyal dog owner who doesn’t appreciate clowns.

Fitworkz Instructional Series: Dumbbell Pullover on Stability Ball

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Form + Posture Cues: Position lower back on ball. With both feet stable on the ground extend the weight upward until arms are straight. Slowly lower the weight backwards aiming to get the weight parallel to the torso.

Breathing Cues: Inhale while slowly lowering the weight, exhale while lifting weight upwards back to starting position.

Modifications: Individual can use a flat bench or a box if the ball is too unstable.

FitWorkz is the largest 24 hour training facility in DeKalb.  FitWorkz offers 15,000 square feet of exercise equipment and space.  There is never a wait for equipment and plenty of parking.  Being open 24 hours 7 days a week allows members to train when their time allows.

FitWorkz is a hybrid training gym offering cardio, machines, and free weights including 4 sets of dumbbells, squat racks and more! Plus there is over 3,000 square feet of functional training space offering bumper plates, Rogue rack, tires, kettlebells, TRX and MORE!

Eat by Color nutrition is not a diet and teaches interested members how to make better food choices.  There are no counting calories, points, macros or anything else with Eat by Color.  Get your copy of Eat by Color on Amazon Today!

Get access to training and coaching for as little as $8 a workout or less.  Many training membership options are available.

Subscribe to this channel and take advantage of the more than 1,500 videos on nutrition, exercise, motivation and more!

#FitWorkzDeKalb#EatbyColor FitWorkz.comEatbyColor.com

Ray Binkowski is the Owner of Fitworkz, DeKalb, a 24 hour hybrid fitness training center, author of several fitness and health books and the producer and host of the OCB Midwest States bodybuilding and fitness competition.  Most importantly to us, he is an expert on functional fitness that has consulted military, law enforcement, tactical entities, professional athletes and people from all walks of life to optimizing their physical readiness and capabilities.  He holds a Bachelor of Science in Mechanical Engineering from Northern Illinois University and various fitness certifications.  He is also a husband, father and loyal dog owner who doesn’t appreciate clowns.

Fitworkz Instructional Series: Side Plank Hip Raise on Bosu

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Form Cues: Raise into side plank position, then slowly drop hips down toward the ground. Slightly bend at the core and then return back to starting position.

Posture Cues: Keep back and core tight, emphasize straight arms, straight legs. Slow and stable lowering of hips and core.

Breathing Cues: Rhythmic breathing relative to each side

Modifications: Perform side plank on ground for ease

Misc: FORM OVER EVERYTHING! Slow and controlled! emphasize bending!

FitWorkz is the largest 24 hour training facility in DeKalb.  FitWorkz offers 15,000 square feet of exercise equipment and space.  There is never a wait for equipment and plenty of parking.  Being open 24 hours 7 days a week allows members to train when their time allows.

FitWorkz is a hybrid training gym offering cardio, machines, and free weights including 4 sets of dumbbells, squat racks and more! Plus there is over 3,000 square feet of functional training space offering bumper plates, Rogue rack, tires, kettlebells, TRX and MORE!

Eat by Color nutrition is not a diet and teaches interested members how to make better food choices.  There are no counting calories, points, macros or anything else with Eat by Color.  Get your copy of Eat by Color on Amazon Today!

Get access to training and coaching for as little as $8 a workout or less.  Many training membership options are available.

Subscribe to this channel and take advantage of the more than 1,500 videos on nutrition, exercise, motivation and more!

#FitWorkzDeKalb#EatbyColor FitWorkz.comEatbyColor.com

Ray Binkowski is the Owner of Fitworkz, DeKalb, a 24 hour hybrid fitness training center, author of several fitness and health books and the producer and host of the OCB Midwest States bodybuilding and fitness competition.  Most importantly to us, he is an expert on functional fitness that has consulted military, law enforcement, tactical entities, professional athletes and people from all walks of life to optimizing their physical readiness and capabilities.  He holds a Bachelor of Science in Mechanical Engineering from Northern Illinois University and various fitness certifications.  He is also a husband, father and loyal dog owner who doesn’t appreciate clowns.

Fitworkz Instructional Series: TRX Stagger Push Ups

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Form Cues: Get into a push up position with a vertically staggered grip. One hand should be on the ground and the other should be in a slightly elevated TRX strap. Lower body toward ground until lowest elbow breaks 90' then push back up to starting position.

Posture Cues: Keep back stable, core tight, drive the body through the elbows.

Breathing Cues: inhale on the lowering phase of the pushup, exhale on the upward phase of the pushup .

Modifications: Elevate or decline the elevated arm to a more specific degree. Flat pushups on ground, incline / decline TRX pushups.

FitWorkz is the largest 24 hour training facility in DeKalb.  FitWorkz offers 15,000 square feet of exercise equipment and space.  There is never a wait for equipment and plenty of parking.  Being open 24 hours 7 days a week allows members to train when their time allows.

FitWorkz is a hybrid training gym offering cardio, machines, and free weights including 4 sets of dumbbells, squat racks and more! Plus there is over 3,000 square feet of functional training space offering bumper plates, Rogue rack, tires, kettlebells, TRX and MORE!

Eat by Color nutrition is not a diet and teaches interested members how to make better food choices.  There are no counting calories, points, macros or anything else with Eat by Color.  Get your copy of Eat by Color on Amazon Today!

Get access to training and coaching for as little as $8 a workout or less.  Many training membership options are available.

Subscribe to this channel and take advantage of the more than 1,500 videos on nutrition, exercise, motivation and more!

#FitWorkzDeKalb#EatbyColor FitWorkz.comEatbyColor.com

Ray Binkowski is the Owner of Fitworkz, DeKalb, a 24 hour hybrid fitness training center, author of several fitness and health books and the producer and host of the OCB Midwest States bodybuilding and fitness competition.  Most importantly to us, he is an expert on functional fitness that has consulted military, law enforcement, tactical entities, professional athletes and people from all walks of life to optimizing their physical readiness and capabilities.  He holds a Bachelor of Science in Mechanical Engineering from Northern Illinois University and various fitness certifications.  He is also a husband, father and loyal dog owner who doesn’t appreciate clowns.

Fitworkz Instructional Series: TRX Mountain Climbers

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Form cues + Posture cues: Place your feet in the handles of the TRX straps. Place your hands beneath your shoulders. Set up in a push-up position. Bring one knee in to your chest, leaving the other leg extended. Take the tucked in leg back to the starting position. Repeat with the other leg.

Modifications: Perform mountain climbers on ground, or use floor sliders.

Breathing Cues: Rhythmic, cadenced breathing relative to pace of exercise.

FitWorkz is the largest 24 hour training facility in DeKalb.  FitWorkz offers 15,000 square feet of exercise equipment and space.  There is never a wait for equipment and plenty of parking.  Being open 24 hours 7 days a week allows members to train when their time allows.

FitWorkz is a hybrid training gym offering cardio, machines, and free weights including 4 sets of dumbbells, squat racks and more! Plus there is over 3,000 square feet of functional training space offering bumper plates, Rogue rack, tires, kettlebells, TRX and MORE!

Eat by Color nutrition is not a diet and teaches interested members how to make better food choices.  There are no counting calories, points, macros or anything else with Eat by Color.  Get your copy of Eat by Color on Amazon Today!

Get access to training and coaching for as little as $8 a workout or less.  Many training membership options are available.

Subscribe to this channel and take advantage of the more than 1,500 videos on nutrition, exercise, motivation and more!

#FitWorkzDeKalb#EatbyColor FitWorkz.comEatbyColor.com

Ray Binkowski is the Owner of Fitworkz, DeKalb, a 24 hour hybrid fitness training center, author of several fitness and health books and the producer and host of the OCB Midwest States bodybuilding and fitness competition.  Most importantly to us, he is an expert on functional fitness that has consulted military, law enforcement, tactical entities, professional athletes and people from all walks of life to optimizing their physical readiness and capabilities.  He holds a Bachelor of Science in Mechanical Engineering from Northern Illinois University and various fitness certifications.  He is also a husband, father and loyal dog owner who doesn’t appreciate clowns.

Fitworkz Instructional Series: Single Arm Chest Fly on Floor

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Form Cues: Starting with the lifting arm on the ground, slowly push the KB upwards until arm is straight. Arm should be perpendicular to ground at top of press. Slowly lower single arm out to side until arm is parallel to the ground.

Posture Cues: Keep both feet on the ground with knees slightly bent, torso should be parallel to ground.

Breathing Cues: Inhale on lowering phase, Exhale on upward lifting phase.

Modifications: use cable machine or use dumbbells.

FitWorkz is the largest 24 hour training facility in DeKalb.  FitWorkz offers 15,000 square feet of exercise equipment and space.  There is never a wait for equipment and plenty of parking.  Being open 24 hours 7 days a week allows members to train when their time allows.

FitWorkz is a hybrid training gym offering cardio, machines, and free weights including 4 sets of dumbbells, squat racks and more! Plus there is over 3,000 square feet of functional training space offering bumper plates, Rogue rack, tires, kettlebells, TRX and MORE!

Eat by Color nutrition is not a diet and teaches interested members how to make better food choices.  There are no counting calories, points, macros or anything else with Eat by Color.  Get your copy of Eat by Color on Amazon Today!

Get access to training and coaching for as little as $8 a workout or less.  Many training membership options are available.

Subscribe to this channel and take advantage of the more than 1,500 videos on nutrition, exercise, motivation and more!

#FitWorkzDeKalb#EatbyColor FitWorkz.comEatbyColor.com

Ray Binkowski is the Owner of Fitworkz, DeKalb, a 24 hour hybrid fitness training center, author of several fitness and health books and the producer and host of the OCB Midwest States bodybuilding and fitness competition.  Most importantly to us, he is an expert on functional fitness that has consulted military, law enforcement, tactical entities, professional athletes and people from all walks of life to optimizing their physical readiness and capabilities.  He holds a Bachelor of Science in Mechanical Engineering from Northern Illinois University and various fitness certifications.  He is also a husband, father and loyal dog owner who doesn’t appreciate clowns.

Fitworkz Instructional Series: Plié Squat

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Form Cues: Stand with feet slightly wider than shoulder width apart with toes pointing outwards at about 45'. Bend knees, drop butt until butt and thighs are parallel to the floor. On the way up bring hips forward.

Posture Cues: Keep weight on heels, keep lower back straight and maintain a tight core. Don't lean forward, drop down with the weight.

Breathing Cues: Inhale on the way down, exhale on the raising phase of the squat.

Modifications: Regular squats or add bosu for difficulty/ease

FitWorkz is the largest 24 hour training facility in DeKalb.  FitWorkz offers 15,000 square feet of exercise equipment and space.  There is never a wait for equipment and plenty of parking.  Being open 24 hours 7 days a week allows members to train when their time allows.

FitWorkz is a hybrid training gym offering cardio, machines, and free weights including 4 sets of dumbbells, squat racks and more! Plus there is over 3,000 square feet of functional training space offering bumper plates, Rogue rack, tires, kettlebells, TRX and MORE!

Eat by Color nutrition is not a diet and teaches interested members how to make better food choices.  There are no counting calories, points, macros or anything else with Eat by Color.  Get your copy of Eat by Color on Amazon Today!

Get access to training and coaching for as little as $8 a workout or less.  Many training membership options are available.

Subscribe to this channel and take advantage of the more than 1,500 videos on nutrition, exercise, motivation and more!

#FitWorkzDeKalb#EatbyColor FitWorkz.comEatbyColor.com

Ray Binkowski is the Owner of Fitworkz, DeKalb, a 24 hour hybrid fitness training center, author of several fitness and health books and the producer and host of the OCB Midwest States bodybuilding and fitness competition.  Most importantly to us, he is an expert on functional fitness that has consulted military, law enforcement, tactical entities, professional athletes and people from all walks of life to optimizing their physical readiness and capabilities.  He holds a Bachelor of Science in Mechanical Engineering from Northern Illinois University and various fitness certifications.  He is also a husband, father and loyal dog owner who doesn’t appreciate clowns.