Whenever I discuss the process of weight loss with someone one of the first things that always comes up is the role our metabolism plays. Very few people realise that metabolism has much more to do in the body than affect how much weight you lose or gain. Metabolism is the process by which your body converts what you eat and drink into energy. Even when your body is at rest, you are still using energy for basic functions such as breathing, circulating blood, and repairing cells. The energy your body uses for these basic functions is called your basal metabolic rate. The faster your metabolic rate, the easier it is to burn the foods you eat for energy and maintain a trim physique. There are many factors that contribute to this and in this article we will discuss the various things you can do to either improve your metabolic rate or maintain it as you age.

Recently I wrote a detailed article about a unique exercise called the “hip airplane” which is a variation of the single leg deadlift that I have been using successfully with people suffering with foot, knee, and hip injuries. Within this one exercise I added some slight variations to increase the challenge and difficulty to further strengthen the weak and lazy gluteal muscles. I received many emails regarding various ways I might progress this exercise once it is mastered for there are a ton of single leg variations you could use. In this article, I will give you a quick look at some of my favourite progressions to try that will challenge your body with multiple skills and strength. I also include some progressions to include for those who play sports. One thing is for certain it is an exercise that applies to people of all ages and something we all should be trying our best to improve.

If you have read any of my previous articles about hip pain, back pain, or knee pain you will know how important hip mobility and gluteal strength is to maintaining optimal joint stability and efficient movement. Anyone with pain in these areas will know how difficult it can be to either restore mobility to the hip, or strengthen the glutes without inflaming other areas of the body. The knee can be particularly vulnerable to instability caused by the hip and finding the right exercises to correct this dysfunction can be very frustrating and take considerable time. You will also know how critical it is to have optimal foot stability for achieving hip control. Training these weak areas separate to each other is a good start, but you will never make lasting changes until you link them together in an integrated movement. Two of the best exercises that I have used successfully in recent times to do this are the hip airplane and leg extension with rubber tubing pulling laterally on the tibia. In this article, I will explain how to do these exercises, why they work so well, and the various progressions you can use to enhance joint stability and strength of the body. This is one of those occasions.