The video above deals with a few interesting concepts:
Movement Patterns vs Muscle-Splits
Traditionally, we go to the gym to do cardio & weights… this is very general.. kind of like saying “eat clean” without being specific. Sure… it’s a step in the right direction but none the less, an over-simplified approach.
We all agree muscle activity is paramount for weight loss, whether you still think it’s because of calories (watch the “rethink calories” section) or whether you have already understood the significance of slow twitch (type 1) muscle fibers in the oxidation of fat.
More evolved gym approaches will try and cover each muscle in the approx. 640 muscle the body has. So a “legs day”, “arms day” or chest and triceps, back and biceps is often the common conversation. In reality there is a far better way to get all the muscles to activate while creating more balance in the strength / stiffness /stability your body has.
So you can spend your life in the gym, trying to target each muscle (640 of them.. no joke!) or you can turn to movement patterns.
In 7 movement patterns, you can target each and every muscle. The movements are: Push, Pull, Single leg stance, symmetrical stance, asymmetrical stance, hips down (squat), hips back / hinge (deadlift / thrust).
We have 3 core activation patterns that are highly dependent on foot stance and they are anti-extension (resisting extension), anti lateral flexion (resisting a side bend) and anti rotation (resisting rotational forces). Do everything left and right and you can get every single muscle, every time.
I know – seems like a lot of work, but with a little bit of research, you can reduce the work you do in the gym per the results you can expect. Totally worth getting a bit smarter.
When we start loading the body asymmetrically, we increase muscle activity. This can’t be done at a very high-threshold effectively with most people which is why this would fit the “burning” or fat-oxidation phase, which relies on type 1 muscle fibers (slow twitch).
That means, assuming we have broken fat earlier down the process, we can now burn it 3-4 times faster by introducing asymmetry. And just as bonus: we would benefit from improved motor control later on if we do it correctly.