Studies show ten weeks of resistance training may increase lean weight by 1.4 kg, increase resting metabolic rate by 7%, and reduce fat weight by 1.8 kg. Resistance training can prevent and manage type 2 diabetes by decreasing visceral fat, and balancing glucose and insulin sensitivity. It also enhances cardiovascular health, by reducing resting blood pressure, decreasing low-density lipoprotein cholesterol and triglycerides, and increasing high-density lipoprotein cholesterol.
If your low back rounds during a squat it can lead to many back and posture problems, such as back pain. Fix this muscle imbalance by doing these corrective exercises:
Myofascial release (e.g. foam roll) and static stretches for hamstrings, and adductors, and do an abdominal stretch on a ball or on the floor (pictures shown below). Also, strengthening the Erector Spinae, Gluteus Maximus, and Hip Flexors will help.
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