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5 Exercises Computer Guy Should NOT Be Doing

5 Exercises Computer Guy Should NOT Be Doing

    Leg Extensions

    You’ve already spent most of the day in a seated position.  The last thing you need to do is train your legs from that same position.   As someone who spends any amount of time sitting, you have to be sure that your workout routines are well-balanced,  providing exercises that focus more on quality movement patterns and less on specific muscle groups.  Truth is leg extensions may be doing more harm than help.   Passive structures in the knee (ligaments) are stressed more in open chain exercises like the leg extension which can lead to future knee pain and range of motion problems.  During the knee extension, several stabilizing muscles are taken out of the movement creating an imbalance of work done by primary movers and synergistic stabilizers.   In other words, this is an injury waiting to happen.

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    • Dynamic Lunges
    • Step-Ups
    • Front Squats

    Military Pressing

    Few people, not excluding high level athletes, possess optimal shoulder build to be able to do this exercise “safely”.  I put safely in quotes because you may not suffer an acute injury from shoulder presses, but chances are that down the road you may develop some sort of impingement.  Understand this is not a matter of poor training or weak musculature.  It is simply a matter of how you are built.  This is not to say that Military Presses can’t have their place in a well-planned out exercise program.  Let’s face it; the average computer guy geek has sub-optimal posture in the first place.  The last thing you want to try and do is to press heavy weights over your head.  The outcome could be very dangerous.  For our purposes in the gym, I believe much safer exercises can be used to create even better results without this risk.

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    • Push-Ups (there are a large variety)

    Sit-Ups

    Everybody’s favorite exercise.  If not for great looking abs then surely they are good for “core” strength and your lower back, right?  The truth is, when you perform a Sit-Up you are using very little abdominal strength and a whole lot of hip flexor strength.  Contracting these hip flexors and flexing forward can create excessive amounts of compression on your lower spine.  For anyone who sits for any length of time during the day this is not an ideal situation.  Most computer jockeys need more abdominal strength, but there are much safer and more effective ways to go about getting it.

    Alternatives

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    • Planks and Side Planks
    • Wood Chops

    Bench Press

    Another favorite exercise to most average gym goers.  But you are a trapped-at-your-desk geek, not the “average” person.  One of the last things we as geeks want to do is reinforce our tendency to be slumped with our shoulders rolled forward.  After all this is the position most of us are in the majority of the day if we spend any time at a computer.  Unfortunately, our friend the bench press is only going to do more hurt than help when it comes to this negative posture.  Don’t worry though, like the others there are plenty of alternate exercises that can be used to get the same and most likely better results.  Most of these alternates allow our shoulder blades to move freely throughout the exercise, which actually reinforces a more desired posture.

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    • Push-Ups
    • Cable presses (unilateral or bilateral)

    Upright Rows

    When it comes to the upright row I struggle to find a reason why anyone would need this movement.  If this is in your routine, I suggest you take a moment to re-evaluate what your goals are in the gym.  Keeping your forearms internally rotated while you abduct your upper arms is a recipe for impingement.

    Alternatives

    • Barbell Rows
    • Dumbbell Rows
    • Face Pulls
    • Cable Row Variations

    Conclusion

    When designing yourself an exercise program, it is important to create goals and choose exercises based on their potential benefits as well as risks.  As geeks we have to be mindful of our posture and the implications it will have on our workouts.  It may not be a glamorous approach but in the long run, it will be the most effective approach regardless of what your goals may be.  Remember, if you get injured working out it won’t matter what those goals are because you won’t be able to work out at all.

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    Last Updated on November 20, 2018

    10 Reasons Why New Year’s Resolutions Fail

    10 Reasons Why New Year’s Resolutions Fail

    A new year beautifully symbolizes a new chapter opening in the book that is your life. But while so many people like you aspire to achieve ambitious goals, only 12% of you will ever experience the taste of victory. Sound bad? It is. 156 million people (that’s 156,000,000) will probably give up on their resolution before you can say “confetti.” Keep on reading to learn why New Year’s resolutions fail (and how to succeed).

    Note: Since losing weight is the most common New Year’s resolution, I chose to focus on weight loss (but these principles can be applied to just about any goal you think of — make it work for you!).

    1. You’re treating a marathon like a sprint.

    Slow and steady habit change might not be sexy, but it’s a lot more effective than the “I want it ALL and I want it NOW!” mentality. Small changes stick better because they aren’t intimidating (if you do it right, you’ll barely even notice them!).

    If you have a lot of bad habits today, the last thing you need to do is remodel your entire life overnight. Want to lose weight? Stop it with the crash diets and excessive exercise plans. Instead of following a super restrictive plan that bans anything fun, add one positive habit per week. For example, you could start with something easy like drinking more water during your first week. The following week, you could move on to eating 3 fruits and veggies every day. And the next week, you could aim to eat a fistful of protein at every meal.

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    2. You put the cart before the horse.

    “Supplementing” a crappy diet is stupid, so don’t even think about it. Focus on the actions that produce the overwhelming amount of results. If it’s not important, don’t worry about it.

    3. You don’t believe in yourself.

    A failure to act can cripple you before you leave the starting line. If you’ve tried (and failed) to set a New Year’s resolution (or several) in the past, I know it might be hard to believe in yourself. Doubt is a nagging voice in your head that will resist personal growth with every ounce of its being. The only way to defeat doubt is to believe in yourself. Who cares if you’ve failed a time or two? This year, you can try again (but better this time).

    4. Too much thinking, not enough doing.

    The best self-help book in the world can’t save you if you fail to take action. Yes, seek inspiration and knowledge, but only as much as you can realistically apply to your life. If you can put just one thing you learn from every book or article you read into practice, you’ll be on the fast track to success.

    5. You’re in too much of a hurry.

    If it was quick-and-easy, everybody would do it, so it’s in your best interest to exercise your patience muscles.

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    6. You don’t enjoy the process.

    Is it any wonder people struggle with their weight when they see eating as a chore and exercise as a dreadful bore? The best fitness plan is one that causes the least interruption to your daily life. The goal isn’t to add stress to your life, but rather to remove it.

    The best of us couldn’t bring ourselves to do something we hate consistently, so make getting in shape fun, however you’ve gotta do it. That could be participating in a sport you love, exercising with a good friend or two, joining a group exercise class so you can meet new people, or giving yourself one “free day” per week where you forget about your training plan and exercise in any way you please.

    7. You’re trying too hard.

    Unless you want to experience some nasty cravings, don’t deprive your body of pleasure. The more you tell yourself you can’t have a food, the more you’re going to want it. As long as you’re making positive choices 80-90% of the time, don’t sweat the occasional indulgence.

    8. You don’t track your progress.

    Keeping a written record of your training progress will help you sustain an “I CAN do this” attitude. All you need is a notebook and a pen. For every workout, record what exercises you do, the number of repetitions performed, and how much weight you used if applicable. Your goal? Do better next time. Improving your best performance on a regular basis offers positive feedback that will encourage you to keep going.

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    9. You have no social support.

    It can be hard to stay motivated when you feel alone. The good news? You’re not alone: far from it. Post a status on Facebook asking your friends if anybody would like to be your gym or accountability buddy. If you know a co-worker who shares your goal, try to coordinate your lunch time and go out together so you’ll be more likely to make positive decisions. Join a support group of like-minded folks on Facebook, LinkedIn, or elsewhere on the internet. Strength in numbers is powerful, so use it to your advantage.

    10. You know your what but not your why.

    The biggest reason why most New Year’s resolutions fail: you know what you want but you not why you want it.

    Yes: you want to get fit, lose weight, or be healthy… but why is your goal important to you? For example:

    Do you want to be fit so you can be a positive example that your children can admire and look up to?

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    Do you want to lose fat so you’ll feel more confident and sexy in your body than ever before?

    Do you want to be healthy so you’ll have increased clarity, energy, and focus that would carry over into every single aspect of your life?

    Whether you’re getting in shape because you want to live longer, be a good example, boost your energy, feel confident, have an excuse to buy hot new clothes, or increase your likelihood of getting laid (hey, I’m not here to judge) is up to you. Forget about any preconceived notions and be true to yourself.

    • The more specific you can make your goal,
    • The more vivid it will be in your imagination,
    • The more encouraged you’ll be,
    • The more likely it is you will succeed (because yes, you CAN do this!).

    I hope this guide to why New Year’s resolutions fail helps you achieve your goals this year. If you found this helpful, please pass it along to some friends so they can be successful just like you. What do you hope to accomplish next year?

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