Yay!! I’ve lost 25.6 pounds total so far with 54.4 pounds to go to reach my goal! My BMI has dropped from 36.9 to 33.1 and my goal BMI is 24.9.
Natural Weight Loss
In order to custom design your own fitness regimen, you must first understand which muscles to work out when and why.
There are more than 600 muscles in your body and about 6 billion muscle fibers.
As fascinating as that sounds, it’s way beyond the scope of this blog!
All you need is a basic understanding of the major muscle groups in your hips, upper legs, lower legs, torso, lower back, abdomen, and arms.
Following is a brief, easy-to-understand physiology lesson to familiarize you with the basic muscle groups you’ll be working out and how they function within your body.
Your hip region is made up of 3 main muscle groups: gluteals, adductors, and iliopsoas.
>The gluteals, or buttocks, are located on the back of your hips.
This is the largest and strongest muscle set in your body, and its function is hip extension, or driving your upper legs backward.
Activities that require this muscle group include walking, running, jumping, and climbing.
>The adductors are the muscles in your inner thigh and are used during hip adduction, which means bringing your legs together.
>The iliopsoas, or hip flexors, is a collective term for the primary muscles on the front of your hips.
The main function of the iliopsoas is hip flexion, which means bringing your knees to your chest.
The 2 main muscle groups of your upper legs, or thighs, are the hamstrings and quadriceps.
>The hamstrings are located on the back of your upper legs.
This muscle group is responsible for knee flexion, or bringing your heels toward your buttocks, and hip extensions.
>The quadriceps are the muscles on the front of your upper thighs.
The main function of the quadriceps is knee extension, or straightening your legs.
The 2 major muscle groups in your lower legs are the calves and dorsiflexors.
>The calves are located on the back of your lower legs.
They’re involved in plantar flexion, or extending your ankles and pointing your toes.
>Dorsiflexors are located on the front of your lower legs and are primarily used for dorsiflexion, or flexing your ankles.
Strengthening the lower leg muscles is vital to protect against shin splints.
The 3 major muscle groups in your torso are your chest, upper back, and shoulders.
>The major muscle surrounding your chest area is the pectoralis major.
It’s thin and fan shaped.
The pectoralis minor is a thin triangular muscle beneath the pectoralis major.
The chest muscles are responsible for movement involving pulling your arms across your body (for example, throwing and pushing).
>The muscle that comprises most of the upper back is the latissimus dorsi, or “lats”, which is a long, broad muscle whose primary function is to pull your arms backward and downward, as in pulling and climbing motions.
>The shoulders have 11 muscles and the deltoids are the most important.
The deltoids are actually made up of 3 separate parts, or heads.
The anterior deltoid is found on the front of your shoulder and is used when you raise your arm forward.
The lateral deltoid is located on the side of your shoulder and is used when lifting your arms sideways.
The posterior deltoid resides on the back of your shoulder and is used to draw your arms backward.
The deltoids play a vital role in throwing, pushing, carrying, and climbing.
In the next post, we’ll talk about the lower back, abdominal, and arm muscles.
Come join me on my weight loss journey! I’d love to have you along!
Have an awesome day!
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If you’d like to read Jillian’s book, you can get it here: Winning by Losing
Dick and Lenay
email: Lenay@dickandlenay.com – 715-431-0657