The lay-back leads to many other moves as well as being a beautiful up-side down pole hold.
It took me 18 months, from the time I first wrapped my body around a vertical metal cylinder, to be able to do this move. I tried it straight leg the very first time. Don't do that to yourself. Work up to straight leg. Figure four is a lot easier on the skin than straight leg because it puts the pressure point closer to the knee rather than the inner thigh.
Please do not do this move in leg warmers, socks, or pants that are not specifically designed to stick on the pole.
I can preach all day long about calories and how the latest diet craze isn't going to work and why. But my favorite thing to do is teach pole so here's more tutorials. Feed back is always welcome as well as questions.
This is a tutorial for the blind hand grab also known as the body spiral. It is a spin on a static pole. While I still feel that many spins are dangerous on untrained shoulders typically the spins I teach and incorporate into my practice are not as taxing on my shoulders. As everyone is different please listen to your body. At no time during filming of these tutorials did my shoulders start to hurt. If you experience pain while working out stop immediately and either move on to another portion of your workout or call it a day and ice the effected area depending on your degree of discomfort. Always listen if/when you experience pain.
Why it takes a really long flipping time to lose weight-- and how long it's going to take to lose it.
As it is a popular resolution addressing weight loss this time of year is necessary for every fitness professional. I read many blogs and articles from other fitness professionals and many times things stick out in my mind and resonate long after I've finished reading the article. One such edict was a demand for trainers to honestly tell their clients why exercise is not as important as what they were eating. The implication was that trainers are intentionally hiding the truth to sell clients on the idea that their exercise program had all the answers and if they just kept training with them they could still eat and drink whatever they wanted and lose weight they wanted. I suppose that could work. In the short term. But when people don't lose the weight they want because they think that since they worked out a hellish trainer led session they can consume whatever they want, eventually they will blame the trainer and the workouts not the calorie consumption. Seems counterproductive to me, you would then have to become the best salesperson in the world to keep selling a regimen that isn't working.
I would rather let people know in the beginning: you have a responsibility to budget your calorie consumption or your attempts at exercise for calorie burning will fail. I don't know if the 80/20 stat is true, diet = 80% of the battle, but I do know that you can out-consume your burn.
This post will tell you why. It is very detailed and numbers oriented, basically solved word problems to follow along with.
All the information in this article is based on the supposition the following formula is true.
Why are we using this formula and chart? Well do you want to start off counting calories so you know for sure it's right or do you want to get started on a weight loss track? Your call.
X=weight in pounds
For weight loss
X*12 or 13
For weight maintenance
X* 15 or 16
For weight gain
X*18 or 19
The following chart breaks it down to calories consumed each day.
￼ Weight Loss Maintenance Weight Gain Weekly cal Ma. Total
12 13 15 16 18 19
110 1320 1430 1650 1760 1980 2090 12320
120 1440 1560 1800 1920 2160 2280 13440
130 1560 1690 1950 2080 2340 2470 14560
140 1680 1820 2100 2240 2520 2660 15680
150 1800 1950 2250 2400 2700 2850 16800
175 2100 2275 2625 2800 3150 3325 19600
200 2400 2600 3000 3200 3600 3800 22400
225 2700 2925 3375 3600 4050 4275 25200
250 3000 3250 3750 4000 4500 4750 28000
Chart is best viewed on a desktop or on the desktop option on your mobile (or turning the phone sideways works).
There is one magic number: 3500
Say a 225lb person sets a goal of 150lbs a 75lb weight loss. If the person has weighed 225 for longer than 6 months they are likely consuming @ 3600cal/day and 25,200cal/week.
To get to 150 they will need to create a caloric deficit of 262,500. [1lb=3500calories 75*3500=262,500]
It is believed that the safest amount of weight to lose per week is only 2 pounds(2.5 if someone is very overweight) but when someone weighs more than a certain amount it may be possible to at first lose more than two pounds but by the time the goal weight is closer the weight loss is more like half a pound a week.
To get to 150 from something higher you want to consume about 1800 calories a day or 12,600 calories a week. That at first will burn more than 2 pounds a week even if you do not exercise. But most people will not be able to go from 3600 to 1800 a day and it is way outside the safe guidelines. To start it will be least shocking to the system to go from 3600 to 2600 a day and 18,200 a week. That is a 2 pound a week pace so a person should lose 75lbs in about 38 weeks.
In that 38 weeks if you do no extra exercise and burn no extra calories except what you deprive yourself of you will still weigh @ 163, a full 13lbs above goal weight, see formula above. That is because consuming 18,200 calories a week will result in a weight of 163. To get to 150 you must consume even less than 2600 a day, now it must go to 2100 a day if you want to burn 1 pound a week. That's still another 13 weeks on top of the 38 you've already put in. That's nearly a year, 51 weeks. Note: these numbers are higher than the "weight loss" numbers above yet could still be effective because there is a calorie reduction from previous consumption.
But my resolution!!!! I can do this it's a new year, new me!!!
Ok so you're going for the full calorie deprivation out the gate. This requires going from 3600 calories a day to 1800 calories a day. Remember a 150lb person consumes at most 2400 calories a day [still referring to the table and formula]. If you could stick to a burn of 1800 calories a day with diet and exercise you burn 12,600 a week. But you must burn off 262,500.
262,500 at a deficit of 12,600 calories a week will take 21 weeks. This is a best case scenario and will require a physical training program for supplementation of caloric burning. As soon as your weight starts to drop from that 225 pounds so will your metabolism, hence the need for physical activity and likely someone to be accountable to.
If you do have a trainer most likely the goal will be broken down to smaller goals. Instead of 75 pounds at one time it will be at most 50 but probably more like 25. This will much more gradually adjust the calorie deprivation and unless exercise is added to further burn calories diet will take a over half a year.
200 is first goal from 225. So go from 25,200 cal a week to 16,800. 2400 calories a day from 3600. That's 1200 calories a day not consuming things you used to consume. 87500cals=25lbs 8400/week deficit will take 10 weeks to get to goal of 200. Now the goal becomes 175, 25lbs another 87,500 calories burned. To get there staying at 2400 calories won't work. Your intake goal is now 2100 calories a day 14,700 calories a week.
25,200-14,700=10,500 with 87,500 to burn to 175, about another 8.5 weeks. Still 25 pounds and another 87,500 to go. Staying at that pace should reach goal of 150 in another 8.5 weeks, a total of 27 weeks.
Don't think about the weight in pounds think of it in calories that must be burned. 3500 calories cannot be burned as fast as it can be consumed.
How many calories did you burn during your workout? Hard to tell because many factors go into determining how efficiently your body works. I believe I read the most an elite athlete can burn in one hour was something like 1200 calories doing exercises of some really not fun stuff. Like running fast and jumping rope. For a non stop hour. Still, in my world 5mm makes a difference and exercising will still help the weight loss journey more than just calorie deprivation.
Chances are if you do not workout at all you will slip on your diet and have many setbacks. It will take you even longer than the time calculated above. If you do workout your setbacks could be minimized. It will most likely still take you the same time to lose the weight unless you stick with that calorie intake goal perfectly and who is perfect?
The formula and chart can be used to calculate how many calories and how long it will take to get from any weight to any weight. I picked 225 to 150 for absolutely no reason but once I picked those numbers I stuck with them throughout the article for clarity. This also works to explain why it takes a long time for the proverbial 90lb weakling to put on weight, too. The person looking to gain muscle hopefully is aware already that they must use a resistance training program to help their muscles grow.
Bottom line, the more you weigh the longer it takes to lose the weight (duh) but depending on your method there is a reason it seems to take longer to lose the last few pounds than it did to lose the bulk of the weight. It is this precise reason that while exercise plays a key role in weight loss and body composition plus overall wellness, you cannot "eat whatever you want because you worked out so hard." So as you have to workout anyway, find an activity you like and do it enough to make a difference. You can burn calories doing just about any activity just make sure you don't negate your burns by going outside your calorie budget.
Weight loss plateaus usually signify a balance in caloric intake to caloric burn. In other words you are burning exactly what you are consuming. Normally balance is a good thing in life, we all strive for it. But if you are not gaining or losing weight your consumption to burn ratio is in balance. To lose weight you must shake it up. Either you must consume less or burn more so here are a few quick tips for both.
For weight loss
X*12 or 13
For weight maintenance
X* 15 or 16
For weight gain
X*18 or 19
I grew up in the 80's so it was before you could get information from your house, before phones were more than phones and before social media showed you just how big [and small!] the world actually is.
Now everyone is down on the younger generation for being in their phones and on social media "all the time." And the superiority! Oy shut uuuuuuuuppppppp! Why does no one else go deeper? As with the pokemon go it has its good and its bad points. I can imagine that if I was a parent I would be grateful to have a way to keep in touch with my child at all times. Are phones, tablets and video games an escape? YUP! So is reading a fictional book, no one criticizes that. Maybe the question we should ask is: why do so many people live lives they feel a need to escape from?
Have you seen this particular meme? I guess it's supposed to make you feel like either you should check your big-ass ego or that your problems aren't that important because you aren't that important.
Only a couple of problems with this. For one, the yahoos with enormous egos that need to receive this message, won't. Those megalomaniacs are about as likely to register that message as a pharmaceutical company is going to give away life saving drugs.
I would go as far as this message is about as responsible as a hung over freshman with a drink in one hand and a joint in the other. People considering ending their own life believe this bullshit, they are insignificant, that they don't mean anything to anyone. Do you think this is a responsible message for a suicidal person?
Oh I know, it’s not that deep. The point is that no one is significant not even the billionaires and world famous moguls and we're just all supposed to realize how unimportant we all are and how unimportant our problems are and because we're so unimportant stop feeling so bad about it and what? Tow the line? I mean, really what is the point? ‘In a 100 years from now this isn't going to matter.’ Uh yeah, and if I wasn’t here anymore what I'm concerned about wouldn’t matter either. But since it's usually a selfishly bad idea to solve temporary problems with permanent solutions and we can't time travel to 100 years from now shit matters now! Who is anyone to invalidate anyone's feelings, issues, and problems? Now you in your infinite wisdom from vast experience may have been down that road so many times you can navigate it blindfolded but other people are still experiencing their emotions. We bombard the world with the message "you're insignificant" then wonder why a select few special people abuse gun possession.
Everyone has a reason and a way to invalidate or marginalize someone else. Some people, such as politicians have more power in the world and therefore their marginalization of one group or another is more harmful than say your counter clerk’s vernacular of sales negotiations. Even in the pole community there is division and marginalization. I’m not sure one group [in the pole community] has any more power than another but after a while it becomes a bunch of noise. Lately everything is clap and clap back. There are good points on every side of an argument with eloquently spoken words from people who have had lots of practice arguing their points. It’s their goal to make you feel small. It’s their goal to shut you up. Or not. Some people would guilt you into being a rhetoric spewing robot who has been shamed into forgetting their own experience. Don’t buy into their drama (there is always drama). Think for yourself. Your experiences matter, your life matters.
Just because we are but a dot on another bigger dot doesn't mean anything because each of us means something to someone. We all have the power to inflict pain. We all have the power to break someone’s heart. We also have the power to lift someone up and make them feel loved. A message that you are insignificant is not empowering. It may be empowering to say "fuck it" or "what the fuck". "What the fuck gives you freedom, Joel...." but only if it comes from a place of self acceptance and love.
A belief that "I don't matter" leads to a thought of "so I might as well whatever...." which is usually something reckless or self destructive. It should be noted people can have that thought as a result of a lot of different things. One of the worst mistakes a person can make is believing they are more important to someone than they actually are. Finding out someone you think the world of doesn’t feel the same can be enough to make someone feel insignificant and unworthy. If a person isn’t strong enough in their own sense of self, the loss of a loved one can be enough to make someone feel worthless.
As people go through break ups everyday there is enough of them feeling that insignificant feeling-- they don’t need some sanctimonious meme telling them how small they are.
How about instead of trying to invalidate someone else we tell them "hey, it’s going to be okay. Whatever it is you’re worried about there is a solution for that. I don't necessarily know what it is but there is one and you are worthy of it."
We live, we breathe and we matter. There is no insignificant.
There is a song that is 3 minutes and :57 seconds long and I wait for 3 minutes and :05 seconds of this song to hear someone in the background go "feel the rhythm of it.....feel the rhythm of it". It's significant. It makes the whole flippin’ song.
There are no insignificant pole moves or movements either. Some holds require a step by step execution not unlike the shifts for an 18 wheeler where you can’t miss one gear, pole can be the same way, you have to do each step to complete the move even if it looks like you could skip hand placements or knee bends.
One time I took 514 stills from 3 different videos to figure out why sometimes in this one move my leg was higher and sometimes I could not unbend my leg more than 90 degrees. Turned out that if I looked back at my leg while I was pulling on it and kept looking at it until I literally got it as high as I could I got it a lot higher than when I did it blind and had my head turned toward the camera. 514 stills from 3 videos to finally see a head turn.
In pole 5 millimeters makes a difference. Some poles are 50mm. That used to be the standard diameter in the pole community. In Australia they typically use 38mm and 45mm. 45mm is now emerging as the preferred diameter and is used in most competitions though I do not know that anything is considered standard anymore.
It’s tempting to dismiss things as small and insignificant. Some things are small and totally irrelevant. But many things we attempt to trivialize either to falsely reassure ourselves or others will come around to show their hugeness later.
Don’t trivialize people and don’t let anyone trivialize you. Absolutely nothing wrong with being “all about that bass” or [whatever it is you culturally are] as long as you also understand that self acceptance is a train everyone gets to ride. We are however, responsible for grabbing our spot on the rail.
No one gets to tell anyone their worth because everyone gets to decide for themselves their own worth. It’s up to us each to realize that. Do not accept anything in your world that makes you feel less than you believe you are worth. Decide for yourself what you are worth and behave accordingly. Stay true to yourself and act within your own integrity and no one will have the power to make you feel insignificant.
I love this move but it is one that cannot be done on every pole. For one thing you need a proper ceiling to lay on and while I have seen some lay on the drop ceiling, for the most part the best ceiling is at least solid above you if not smooth. Some have the textured style but this does not usually get in the way of the death lay nor does it have any adverse effects. Though the ceiling I'm on today is smooth the one I learned this on was textured.
As I state in the tutorial the only way I have seen to get into position for the move is the aerial shoulder mount. For me, the cup grip is best because it allows for the legs to be placed on the pole with little interference. If you currently only shoulder mouth with a twisted or princess grip you may need to learn cup grip.
The most challenging aspect of the move is the aerial shoulder mount. This is for two reasons. 1. It requires you to have the strength to shoulder mount without using the ground to kick from and 2. it requires you to be comfortable putting your back to the pole at ceiling height which is why the tallest ceiling I've ever done this on is 8 feet. I wanted to try a higher pole but the ceiling was less than ideal and the pole itself has less grip than I was comfortable with. While it is extremely cool to be able to literally look down at everyone in the room please remember not all poles and ceilings are created equal. Be safe and enjoy pole, whatever mood you're in!