Stretching and flexibility…not the sexiest part of the workout process.  More times than not, we view stretching as a nuisance that gets in the way and wastes time when we’d rather be doing “the exercises that really give us the results.”

The subtlety of the process is what throws us off.  We don’t see our chest getting chiseled, legs getting ripped, or mid-section getting lean while we’re doing it, so we often toss it aside and move on to the rest of our  fat loss workout.

Yet, from a functional stand-point we need to realize that stretching reduces injuries and improves athleticism.  Greater range of motion will cause our bodies to compensate less during activities and improve our quality of movement.

And, believe it or not, from an aesthetic point of view stretching will allow you to build more lean muscle.  Why?  Studies have shown that regular stretching can boost your strength.  The increased range of motion you gain by stretching can add mass and length to your muscles, which allows you to generate more force and lift more weight.

More force and weight equals more muscle to ignite your metabolism furnace.

Now, 15 years ago I had no business writing this article.  I was a senior in high school and a pretty accomplished athlete but horribly inflexible.  In fact, I ranked LAST on my team in a battery of flexibility tests performed by a trainer.  Oh, what could’ve been…

But, I have since learned the err of my ways and embraced stretching as part of my workout process and enjoy feeling spry like a teen in my early 30s.

If you can spare 5-10 minutes at the beginning of your workout, I can provide you a stretching plan to boost your results.

First, to appreciate the process you’re going through, you have to understand a little something about the body.  I’m not gonna go too science geek on you here, so bear with me.

Muscle tissue can change 2 ways, its density and its length.  To change its length you must change its density first.  Enter the foam roller, which is basically a poor man’s massage.  Picture a rolling pin and cookie dough, only with a foam roller you’re working out the “knots,” or increased density, in your muscles.

What would happen if you stretched your knotted shoelaces?  Wouldn’t the knot just get tighter?  This is why foam rolling should always proceed basic static stretching.  Some would even argue that there’s no point stretching if you don’t foam roll first.

To use the foam roller, simply place the roller underneath you and roll while applying pressure to the numerous muscles of your body.  A standard routine for me would include rolling all 4 sides of the leg, my glutes, chest, and lats.

Having spent a couple minutes on the roller, I am now ready to increase tissue length.

The old saying goes, “warm-up to stretch.”  Well, forget about that.  Instead, stretch to warm-up.  I know, I know, you can’t get as much range of motion on your stretch when you haven’t done a little jump rope or jog beforehand.

That’s the point.

Any increases in range of motion after warming up are only superficial because your muscles are in a pre-heated state and will return to the previous length before long.

If you want to achieve permanent flexibility gains, go right to your static (stretch and hold) stretching “cold” after you finish foam rolling.  This way, your muscles will undergo some plastic deformation, causing sustainable increases in flexibility.

To simplify, you would static stretch the same areas that you rolled to take advantage of the decreased muscle density in those areas.  You’ll find that both foam rolling and static stretching will be uncomfortable.

That’s a good thing.  This process should be uncomfortable but not painful to get the results we’re looking for.

The last step in the flexibility series would be to perform dynamic stretching just prior to your workout.  Unlike static stretching, dynamic stretching involves accelerated movements through the joints and muscles to reflect activities the body is about to experience.

Basically, you’re turning on your system just prior to activity to create a smooth transition from warm-up to workout.  Ideally, before you start your workout, you should already feel like you’ve been through a workout.

An important note about dynamic stretching, although it may feel like it, you are not actually achieving permanent flexibility gains.  It only feels like it.  Those gains are reserved for the static stretching.  Remember, the purpose of dynamic stretching is to get the body ready for activity.

So, to go back to the subtlety argument at the top, you may not see our body leaning up while you’re stretching, but, rest assured, you’re laying the foundation for the ripped and lean body results that you desire.

Your Coach,

Brian Utley

What’s up IC members?  Today I have a total body static stretching routine that you can use post-workout (after weight training or cardio workouts…doesn’t matter), or even pre-workout or as it’s own separate session.

For pre-workout stretching routines that’ll get you loose without pulling muscles, go here —> warm-up stretching routines

Total Body Static Stretching Routine:

[Content protected for Inner Circle members only]

Remember to focus on increasing flexibility and range of motion each time you repeat this stretching routine.  Always have a purpose with any workout or stretching session…with focusing on what you’re doing and making a conscious effort to improve, you’re not going to get much benefit…even with stretching.

Again, if you don’t have time to complete this after your workouts, you can do this by itself on an off day or later in the day, spaced away from your actual workout.  If this is the case, just gradually increase the depth of each stretch as your muscles loosen up.

The goal is to spend as much time stretching each week as you do working out.  This is a LOT of stretching that most people totally neglect.  If you want the total package, you can’t leave this part out.  I know it’s boring, but it’s so good for you…and your posture will thank you for it.

Throw on some good tunes or watch TV while you do it, to make the time go by faster…or, use it as a time to meditate and envision yourself with the ideal lean body.

Your Coach,
Brad Campbell

Sure, it’s a very important step…but too many people are only concerned with losing weight, which causes them to ignore other components of fitness that are necessary to obtain a jaw-dropping fitness model (-esque) figure that draws compliments and demands respect.

Now, if you’re cool with looking average and blending in with everyone else…by all means, keep those blinders on and continue your obsession with what the scale reads.  After all, a smaller number automatically leads to a fitness  model figure, right?

Not so much…

I want you to create a complete body that looks great from your eyes to your thighs and your toes back to your nose (haha).

I’m sorry to tell ya, but weight loss alone isn’t enough.  To really turn heads, you’ll want to have great posture; sport long, lean muscles; have good body symmetry; and be highly flexible, mobile and versatile.

You see, weight loss alone generally leads to you going from a really large pear to a smaller pear.  You weigh less, but you’re still battling loose, saggy skin and wondering why you can’t achieve a tight, tone and fit look.

You can avoid becoming the notorious “skinny fat person” by following a complete fitness program that not only torches unwanted body fat, but also strengthens, lengthens, checks and corrects.

Basically, you need to take an honest look at yourself (or better yet, have a professional personal trainer give you an assessment) and figure out what aspects (other than losing body fat) you need to work on to sculpt your final masterpiece.

Posture: Almost all of us will need to work on our posture…as this 9-5 “cubicle hell” lifestyle tends to force our shoulders to rotate inward.  The cool thing about standing taller is that you instantly look more confident, plus you lose an inch or so off your waistline!

Strength Training: I shouldn’t have to discuss strength training too much.  If you’re following this blog, you already know that we need to add as much lean muscle as possible to boost metabolic rate, burn more fat and look tone and tight after losing the outer layer of fat.

Flexibility: Probably the most overlooked element of a total fitness workout plan is FLEXIBILITY training.  Did you know that you should be stretching almost the same amount of time each week as you spend working out?  This means if you do weight training and cardio for a total of 4 hours a week, you should do an additional 4 hours of stretching!

Most people do zilch…or maybe a sloppy couple of minutes before they start a workout.  Luckily for you, I’m all about providing the most efficient and effective body transformation workouts…therefore, you’ll be spending about 1.5 hrs per week working out and if you can add an hour of stretching each week…you’d be doing your body a great justice.

Assess and adjust: Okay, so now we’re torching ugly body fat, building long, lean muscles, improving our posture and increasing our flexibility…so what else is there?  Lastly, you need to constantly reassess and adjust your workouts and make specific tweaks to account for imbalances, lagging body parts, trouble areas…or anything else that needs additional work to bring your physique to the next level.

When I used to actually go to the gym for my weight training workouts (haven’t been there in about 8 months now), I’d see the same people in there week after week…doing the same exercises, the same routine…and guess what…6 months later they didn’t look any different!

Should this be surprising?  The definition of insanity is doing the same thing over and over and hoping for different results…

It drives me nuts seeing guys that have well-defined arms and a nice chest, but BIRD LEGS…or girls that lose 20 lbs, but fail to do any form of strength training and therefore have that ‘swaying sail’ of loose fat under the tricep area of their arms.  Not exactly the ideal, totally fit look we’re going for, right?

The mistake these people are making is that they’re not stepping back and taking an honest look at their progress.  I suggest taking a picture of yourself wearing hardly anything (hey now) about once a month and making comparisons.

Notice what’s improved, what’s gotten worse, what needs more work, point out areas that are lacking symmetry, monitor your overall shape, etc.  Be HONEST…this is the only way to ensure you’re cruising down the fast lane en route to HOTTVILLE (population…very few!).

Be the exception.  Stand out in a crowd.  Get more out of life.

Your Total Body Trainer,

Dr. Brad Campbell, CFT, PharmD