Research Participant 675 – Body Type Two (BT2) Male (Man), Millennial (Generation Y)

FORCA?Fellow One Research Combined Average (FORCA) Health Score which Averages the Self-Determined (SD) Health & FORC Health Scores [5 is Very Healthy, 1 is Very Unhealthy]. This score is in beta testing.

4.2

FORTH?Fellow One Research Total Health (FORTH) Score [5 is Very Healthy, 1 is Very Unhealthy]. This score is in beta testing.

4.37

FORMR?Fellow One Research Metabolism Rate (FORMR) Adjusted Mifflin-St Jeor BMR (Basal Metabolic Rate) Score. This score is in beta testing.

Normal Metabolism

FORMA?Fellow One Research Metabolism Activity (FORMA) Adjusted Harris-Benedict Activity Score. This score is in beta testing.

Increased Metabolic Rate

Body Mass Index (BMI) Calculation

25.5

BMI Minimal, Moderate, High Risk

Moderate Risk

Diary Data

Back Side Facing Angle
Fellow One Research Free Body Type Shape Quiz Calculator, The Four Body Types Research Participant 675, Body Type Two (BT2) Male

Full Back Facing Angle
The Four Body Types Research Participant 675, Body Type Two (BT2) Male - Fellow One Research Body Type Shape Quiz/Test

Full Front Midriff Facing Angle
Body Type Two (BT2) Male - Fellow One Research Body Type Shape Test - The Four Body Types Research Participant 675

Calisthenics Exercise (1) - Bridge Exercise - Strengthening the Lower Back (see all Calisthenics Exercises in Comments below)

Calisthenics Exercise (2) - Bird Dog - Strengthening the Lower Back (see all Calisthenics Exercises in Comments below)

Calisthenics Exercise (3) - Hyperextensions Exercise - Strengthening the Lower Back (see all Calisthenics Exercises in Comments below)

Anticipated Underdeveloped / Undeveloped Vertebrae

4

Starting Weight

193 lb

Weight Loss Goal

190 lb

Weight Difference to Date

-1 lb

Cheat Days

0

Fellow One Research Weight Loss Diary: Diet, Exercise, & Lifestyle Data Daily Averages - 7 Diary Entries

Sugar - Total / Added

0 g / 0 g

Protein

0 g

Fat

0 g

Cholesterol

0 mg

Carbs

0 g

Water

55.71 oz

Sodium

0 mg

Calories

2742.86

Steps

0

Exercise Duration

91.43 minutes

Calories Burned

0

Sleep Duration

7.71 hours

Sleep Quality

OK

Stress Level

Very Low

DateCurrent Weight Type of DietBreakfastBreakfast CaloriesLunchLunch CaloriesDinnerDinner CaloriesSnacksSnacks CaloriesTotal CaloriesOrganic Whole Food %Regular Whole Food %Junk/Processed/Fast Food %Percentage of Diet, CarnivorePercentage of Diet, VegetarianPercentage of Diet, VeganWater (oz) TotalFilter Water %Tap Water %Spring Water %Bottled Water %Total Protein (g)Total Fat (g)Total Monounsaturated Fat (g)Total Polyunsaturated Fats (g)Total Saturated Fat (g)Total Trans Fat (g)Cholesterol (mg)Omega 3 Fatty Acids (EPA/DHA)Omega 3 Source(s)Total Carbohydrates (g)Fiber (Carbs)(g)Total Sugar (Carbs)(g)Added Sugar (Carbs)(g)Total Sodium (mg)Vitamin Supplements, DosesVitamins, Type(s)Vitamins, Kind(s)Vitamins, Source Quality Heart Rate (resting)Heart Rate (post)Blood Pressure Systolic (resting)Blood Pressure Systolic (post)Blood Pressure Diastolic (resting)Blood Pressure Diastolic (post)Type of Cardio ExerciseTotal Cardio Exercise Duration (minutes)Total StepsTotal Flights ClimbedTotal Laps (Swimming)Estimated Calories Burned, CardioType of Resistance ExerciseTotal Resistance Exercise Duration (Minutes)Estimated Calories Burned, Resistance Sleep Duration (hours)Sleep QualityAllopathic Meds, DosesAllopathic MedsHerbal & Other Supplements, DosesHerbal & Other SupplementsCaffeineCaffeine AmountAlcohol ServingsNicotine IntakeNicotine AmountCannabisCannabis AmountNegative BehaviorsNegative Behavior SourceOverall Level of StressCheat DayCheat Reason
05-29-21194 Omnivore5 Eggs with tomato and avocado and fresh high protein cheese Fruit salad (banana and kiwi) Black coffee with milk600Steamed fresh veggie mix and steamed chicken thigh Cucumber salad and fresh high protein cheese800Large chicken breast tortilla with veggies7001 small tuna sandwich express coffe some fruits500260070%30%0%40402065080200///////NoNone/////0No Vitamins Taken 000000Walking200000Weightlifting90/ 8.3Unrestful0Private0PrivateNoneNoneNoneNone0NoPrivateMediumNo
05-30-21193 Omnivore 5 boiled eggs and avocado fruit bowl ( banana and kiwi) high protein fresh cheese coffee with milk600chicken breast sandwich with salad, ketchup and fries800lean pork meat salad bread cheese800 Chocolate ice cream Coca-cola zero sugar Fruits Express coffe Chocolate muffins8003000404020///42090100///////NoNone/////0No Vitamins Taken 000000Running300000Calisthenics30/ 7.4OK0Private0PrivateNoneNoneNoneNone0NoPrivateVery LowNo
05-31-21194 Omnivore5 scrambled eggs with vegies fruit bowl ( pineapple and kiwi ) black coffe with milk fresh high protein cheese600chicken breast with noodles and vegetables salad greek yogurt800lean pork meat and potato salad fresh high protein cheese800tuna sandwich protein bar black coffe fruits600280080200%///56080200///////NoNone/////0No Vitamins Taken 000000Walking200000Weightlifting90/ 8.2OK0Private0PrivateNoneNoneNoneNone0NoPrivateVery LowNo
06-1-21193 Omnivore5 bolied eggs yogurt fruit bowl (bananas, kiwi, strawberry)600chicken breast baked potato salad dresing800wok mix vegetables and meat yogurt black bread salad800fitness nestle bar black coffe fruits500270070300///54/8020////////NoNone/////0No Vitamins Taken 000000None00000Weightlifting1000 6.5OK0Private0PrivateNoneNoneNoneNone0NoPrivateVery LowNo
06-2-21193 Omnivore5 Scrambled eggs with tomato Yogurt Fruit bowl (pineapple and kiwi) Coffe Protein cheese600Lean beef meat and mexican veggie mix Salad Yogurt Fruits800Chicken breast with curry and cheese Potato Salad800Coffe with milk Nestle cereal bar Coca-cola zero Sandwich with ham and salad Fruits600280070300///56/53.720////////NoNone/////0No Vitamins Taken 000000Walking200000Weightlifting, None1000 8.2Restful0Private0PrivateNoneNoneNoneNone0NoPrivateVery LowNo
06-3-21193 Omnivore5 Scrambled eggs with tomato and onions Yogurt Fresh protein cheese Fruit bowl (pineapple, kiwi and strawberries)600Chicken breast with potato Salad mix Protein yogurt700Lean turkey meat and vegetables Salad600Low calorie ice cream Coffe Rice cookies with avocado and lean ham Fruits700260070%30%0%///61080200///////NoNone/////0No Vitamins Taken 000000Walking200000Weightlifting900 7.9OK0Private0PrivateNoneNoneNoneNone0NoPrivateVery LowNo
06-4-21192 Omnivore5 Scrambled eggs with veggies Yogurt Fruit bowl (kiwi, pineapple) Fresh high protein cheese600Lean turkey meat with veggies Salad Yogurt700Chicken breast with spices Potato Salad Ice cream800Rice cookies Tuna and avocado Coffee Fruits600270070%2010///56080200///////NoNone/////0No Vitamins Taken 000000Jogging300000Calisthenics00 7.5OK0Private0PrivateNoneNoneNoneNone0NoPrivateVery LowNo
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Fellow One Research Free Body Type Shape Quiz Calculator, The Four Body Types Research Participant 675, Body Type Two (BT2) Male

Fellow One Research Participant Nikola Bejat Bio Summary – Body Type Two (BT2)


I have studied The Four Body Types and it is my understanding that I am a Body Type Two (BT2). Obesity has never been a problem in my life; I have never experienced obesity. As mentioned, obesity has never been a problem in my life. I was at my heaviest weight when I reached 199 pounds at age 23. The most weight I ever lost was 6 pounds when I was 23. I have been successful at keeping all that weight off to date. I gained back 0 of those pounds in a span of 0 month(s).

I have not experienced the obesity weight gain & loss management roller coaster ride, it has not been severe. If/when I put fat weight on my body, it is most likely that I will put the fat weight on in relation to: upper leg/front thighs, upper leg/inner thighs, upper leg/back thighs, upper leg/outer thighs, buttocks, lower midriff/waist/hips, lower back, lower side trunk/love handles, as accurately as I can figure. Like I said, I have not dealt with obesity in my life and I'm not sure of the effects of diet, exercise, lifestyle, or genetics/DNA. On average, obesity is very uncommon in my family.

Upon careful examination of my spine, vertebra(e) (posture), and muscle/muscle mass, I am confident that the following vertebra(e) in my body are underdeveloped if not undeveloped: thoracic 9, lumbar 3, lumbar 4, lumbar 5, as best I can surmise. I am confident I am a Body Type Two (BT2) because I have between (1) and eight (8) vertebrae undeveloped. I am quite sure my body does not look identical to a Body Type One (BT1) with all muscles developed & defined. My body has not always had the fully developed BT1 classic arch, dimples, vertebrae (posture), and muscle mass. I am certain I do not have the fully developed BT1 classic arch and dimples, which strengthens my belief I'm not a BT1.


Fellow One Research Participant Nikola Bejat Identifies as a Body Type One (BT1) (The Four Body Types)
—————————–
Biological Gender: Male (Man)
Current Height: 6'1 inches
Current Weight: 193 pounds
General Age: 20-Something
Actual Age: 25 years old
Generation: Millennial (Generation Y)
Biological Origin: Mostly Caucasian/White and/or of European Descent
Country: Bosnia and Herzegovina
Fellow One Research Participant - The Four Body Types Identifier
Fellow One Research Identifies this ‘The Four Body Types’ Research Participant’s Body Type as a:
Body Type Two
Basic Research Participant Self-Determined (SD) Health Score (5 is Very Healthy, 1 is Very Unhealthy)
4
Basic Fellow One Research Calculated (FORC) Health Score (5 is Very Healthy, 1 is Very Unhealthy)**
4.39

What Does My Body Type Two (BT2) Mean?


Life is all about balance. Unbalance allows a human being to truly understand balance by recognizing, honestly, what their unbalances truly are. All be it some more than others, all human beings are unbalanced physically, mentally, emotionally, and spiritually, at least to some extent. But most human beings are very unbalanced and unhealthy. The more unbalanced the body type (BT4 is the most unbalanced body type), including metabolism, the more physical work the specific individual person has to do to bring their human body into a state of true physical balance (BT1).

Body Type One (BT1): Physically balanced (Anatomy Standard).

*Fully developed vertebrae, spinal extension (posture), and muscle.
*33 out of 33 Vertebrae Developed and Extended, relative to the 24 Moveable & Two Fixed Bones (0 Vertebrae Undeveloped/Underdeveloped)
*Very Low to Low probabilities of experiencing obesity in the short and long-terms.
*High tendencies to be symmetrical and attractive.
*Mental (mind), emotional (energy in motion), and spiritual (soul/soul energy/star power/IT Factor) balance matters equally as much as physical (body/genetics/DNA) balance.

Body Type Two (BT2): Less Physically Balanced.

*Mostly developed vertebrae, spinal extension (posture), and muscle.
*32 to 22 out of 33 Vertebrae Developed and Extended, relative to the 24 Moveable & Two Fixed Bones (1-8 Vertebrae Undeveloped/Underdeveloped)
*Low to Medium probabilities of experiencing obesity in the short and long-terms.
*Moderate tendencies to be symmetrical and attractive.
*Mental (mind), emotional (energy in motion), and spiritual (soul/soul energy/star power/IT Factor) balance matters equally as much if not more (to make up for physical unbalances) while the BT2 person is achieving to physical (body/genes/DNA) balance.

Body Type Three (BT3): More Physically Unbalanced.

*Moderate to mostly undeveloped vertebrae, spinal extension (posture), and muscle.
*21 to 11 out of 33 Vertebrae Developed and Extended, relative to the 24 Moveable & Two Fixed Bones (9-17 Vertebrae Undeveloped/Underdeveloped)
*Medium to High probabilities of experiencing obesity in the short and long-terms.
*Moderate tendencies to be asymmetrical and unattractive.
*Mental (mind), emotional (energy in motion), and spiritual (soul/soul energy/star power/IT Factor) balance matters even more (to make up for physical unbalances) while the BT3 person is achieving to physical (body/genetics/DNA) balance.

Body Type Four (BT4): Mostly to Fully Physically Unbalanced.

*Mostly to completely undeveloped vertebrae, spinal extension (posture), and muscle.
*10 to 0 out of 33 Vertebrae Developed and Extended, relative to the 24 Moveable & Two Fixed Bones (18-26 Vertebrae Undeveloped/Underdeveloped)
*High to Very High probabilities of experiencing obesity in the short and long-terms.
*High tendencies to be asymmetrical and unattractive.
*Mental (mind), emotional (energy in motion), and spiritual (soul/soul energy/star power/IT Factor) balance matters even that much more (to make up for physical unbalances) while the BT4 person is achieving to physical (body/genes/DNA) balance.

More Fellow One Research Participant Data – Nikola Bejat & Skinny Fat, Back Pain, Diet, Exercise, Lifestyle


Skinny Fat & Back Pain

The Four Body Types Research Participant 675, Body Type Two(BT2) Male - Fellow One Research Body Type Shape Quiz/TestSkinny fat has not ever been a serious problem in my life. I never experienced the skinny fat phenomenon in the past and/but I am not experiencing the skinny fat phenomenon in my life at present. After reviewing my body, I am experiencing and/or have experienced skinny fat including thin fat, cellulite, crepey skin, loose/saggy skin, and/or normal weight obesity, in general, relative to: nowhere as far as I can tell.

On average, I experience back aches and pain. I feel back aches and pains in my body in relation to: cervical 4, cervical 5, thoracic 6, thoracic 7, thoracic 8, thoracic 9, thoracic 10, lumbar 3, lumbar 4, lumbar 5 and it is directly relative to my Body Type Two (BT2).


Diet (Food & Drink/Hydration)
Basic Self-Determined Research Participant Diet Score (5 is Very Healthy, 1 is Very Unhealthy)
4
Basic Calculated Fellow One Research Participant Diet Score (5 is Very Healthy, 1 is Very Unhealthy)**
4

I believe my daily diet is healthy overall. I would say my diet is evenly mixed omnivore. I eat 4 meals per day and they are all nutritionally balanced. I eat a fair mix of whole organic and regular food. I drink alcohol once to a few times per month following the recommended 1 glass/day women/2 per day men. I drink the equivalent of 6-8, 8 ounce glasses of clean water daily and am hydrated.


Cardio & Resistance (Weight Lifting, Calisthenics (Body Weight), Isometrics/Gravity) Exercise Training
Basic Self-Determined Research Participant Exercise Score (5 is Very Healthy, 1 is Very Unhealthy)
4
Basic Calculated Fellow One Research Participant Exercise Score (5 is Very Healthy, 1 is Very Unhealthy)**
4.5

Body Type Two(BT2) Male - Fellow One Research Body Type Shape Test - The Four Body Types Research Participant 675In my opinion, my weekly cardio exercise training routine is healthy. I do cardio exercise 2x per week. My training is 45 minutes per day. I like the following types of cardio activities: walking, jogging, running, hiking, sports, and the like.

My belief is that my weekly resistance exercise training routine is healthy. I do resistance training 90 minutes per day; 4x per week. I enjoy the following kinds of resistance exercise training activities: weightlifting/weight-training as it stands now.

My daily work/job/career is moderately strenuous/active, I walk/move and/or lift objects semi-regularly.


Lifestyle (Career, Relationships, Travel, Hobbies, Sleep, etc.)
Basic Self-Determined Research Participant Lifestyle Score (5 is Very Healthy, 1 is Very Unhealthy)
4
Basic Calculated Fellow One Research Participant Lifestyle Score (5 is Very Healthy, 1 is Very Unhealthy)**
4.67

I think my lifestyle overall is healthy. I get 7.5 to 9.0 hours of sleep per day/night on average. My daily/nightly sleep, on average, is quality and I awake each morning mostly refreshed. I find I am happiest when I partake in the following lifestyle activities: career/job/work, family relationships, intimate/romantic relationship(s), platonic relationships-friendships, hobbies, and such.

No, my doctor(s) has never diagnosed me with a hormone imbalance that negatively affected my weight. I am not currently dealing with a doctor-diagnosed hormone imbalance that negatively affects my weight.

If my diet, exercise, and lifestyle were all very healthy my body would look 100% identical to a Body Type One (BT1) with all muscles/muscle mass properly developed. My genetics/DNA are the indirect reason for my body type shape; diet, exercise, and lifestyle are the main reason. Yes, the soul is real and plays at least an indirect part in human health.

**Elite Athletes and the Like May Skew Results

Fellow One Research Participant, The Four Body Types’ Free Body Type Shape Quiz Calculator – One Question I Would Like Answered:


How Can I Change/Alter My Body Type & Shape?

 







Ask Gnosis Questions & Answers


31 thoughts on “Research Participant 675 – Body Type Two (BT2) Male (Man), Millennial (Generation Y)

  1. Comment #2544

    Hi Nikola:

    Thanks for your Fellow One Research Participant, The Four Body Types’ Free Body Type Shape Quiz Calculator submission.

    Please carefully review the above post.

    After reviewing your Quiz data and images it appears you are likely a Body Type Two (BT2) with at least underdeveloped thoracic 9, lumbar 3, lumbar 4, and lumbar 5 vertebrae. Your BT1 Classic Arch and Dimples do not look fully developed. Being a BT2 is supported by your statement, "If/when I put fat weight on my body, it is most likely that I will put the fat weight on in relation to: upper leg/front thighs, upper leg/inner thighs, upper leg/back thighs, upper leg/outer thighs, buttocks, lower midriff/waist/hips, lower back, lower side trunk/love handles, as accurately as I can figure." and your moderate risk BMI in relation to your increased metabolic rate (cardio and resistance exercise & work activity metabolism) FORMA score.

    Please answer the following:

    Looking at the BT1 Dimples and Classic Arch here https://fellowone.com/fellow-one-research/the-four-body-types/

    A. On a scale of 1-10, 10 being 100% fully developed, how Developed are your Body Type One (BT1) Dimples?
    B. On a scale of 1-10, 10 being 100% fully developed, how Developed is your Body Type One (BT1) Classic Arch?

    All the years of your life, from 0-25, should be clearly represented in your answers. After double-checking the images here https://fellowone.com/fellow-one-research/the-four-body-types/

    C. What years of your life did you look like a Body Type One (BT1), if any?
    D. What years of your life did/have you looked like a Body Type Two (BT2)?
    E. What years of your life did you look like a Body Type Three (BT3), if any?
    F. What years of your life did you look like a Body Type Four (BT4), if any?

    G. On a scale of 1-10, 10 being 100% True, True or False? Every human body is born the same, with the same muscle mass and development, as per every Standard Science/Scientific Human Body Anatomy Book (BT1). Obesity is solely/only about poor diet, laziness/no exercise, and unhealthy lifestyle habits.

    H. On a scale of 1-10, 10 being 100% True, True or False? The spine/vertebrae (posture) & muscle/muscle mass are main, vital components in the scaffolding, structure, & metabolism of the human body as well as it’s balance, health, & appearance, no less, and directly affects body type (one of The Four Body Types).

    I. On a scale of 1-10, 10 being 100% True, True or False? Mainstream science is right, all any human being has to do to lose weight & look like a Standard Scientific Human Anatomy Book Body Type One (BT1) is reduce daily calorie intake & increase daily calorie burn.

    • Comment #2547

      A) 5 - 50%
      B) 6 - 60%
      C) from age 22 to 24
      B) from age 24 to 25 and 0 to 22
      E) never
      F)never
      G) 7- 70% True Yes the main factor for obeisty is poor diet, laziness/no exercise, and unhealthy lifestyle habits but i dont think that evry human body is born the same, with the same muscle mass and development, as per every Standard Science/Scientific Human Body Anatomy Book (BT1) beacuse genetics and ither thungs have a huge role in that.
      H)8 True
      Yes the spine is one of the vital components in for the balance, health, & appearance of humman body expectedly in the modern lifestyle when
      and the rise of spine spine deformity ( scoliosis and kyphosis ).But i dont think that spine is main components for the strucutre and metabolism of the human body.that is why i am saying that is 8 or 80% true.
      I)9 True
      Yes the most important thing for weight loss is to reduce daily calorie intake & increase daily calorie burn ( thorough exercise and being more active ) but there is other stuff that are also important for weight loss like hormones ,age,metabolism, activity level when not training and other little things.And that is why I am saying that is 9 or 90% true.

  2. Comment #2545

    1. On a scale of 1-10, 10 being Makes Real Logical And Reasonable Sense, how Logical And Reasonable would you say the Fellow One Research variables and data are, as you understand them now?

    2. As per #1, Why?

    3. What could be done better to help better explain and show the research data to date?

    • Comment #2548

      1) 10
      2) I think its very logical especially for the people who are in the sports and fitness and understend the topics.
      3) Maybe to use simpler words and definitions because of people who are not familiar with the topics and terms.

  3. Comment #2585

    Comment Type: Exercise

    Exercise Type: Resistance

    Resistance Type: Calisthenics (Body Weight)

    Duration: 0.25 hours

    Time of Day: Late-Afternoon

    Name: Lying Superman

    Intensity: Very Intense

    Hi Gnosis:

    Today at the gym I did my pull workout. I did a variety of exercises but the focus was on the expectedly lumbar 3-5 which were identified in my Quiz as possibly being a little underdeveloped in terms of muscle/muscle mass. The exercise of the day was Lying Superman which main focus was to strengthen my lower back, specifically the lumbar 3-5. I did this exercise in the middle of my pull workout for 5 sets 10-12 reps and the entire exercise took 10 minutes.

    How to Do The Lying Superman Exercise:

    1) Lie facedown with arms and legs outstretched, forehead on the mat. Your neck should be in a neutral position.
    2) Exhale as you slowly lift arms, legs, upper back, and head off the floor. Keep arms and legs straight but not locked. Your body should resemble a U shape with either side several inches off the floor.
    3) Hold this position for 5 seconds. Remember to keep breathing!
    4) Exhale as you lower back down. Then take it from the top.

    Do 3 sets of 15.


    Is this exercise is good for my lumber 3-5?

    Cannot wait to see the results.

    • Comment #2586

      Hi Nikola:

      Keep in mind that overall results are directly relative to how often you do the exercise (times per week), how long (minutes per day), how well (quality/doing the exercise right), how symbiotically it plays with the other exercises in your daily regime, and the overall consistency and diligence at which you do the exercise(s).

      The Lying Superman exercise is a lot like the Cobra Pose in yoga.

      According to verywellfit.com, the Lying Superman exercise, "[Targets the abdominals and lower back] The alternating superman exercise is a back extension that is also one of the most popular ab exercises. It has been known to increase ab strength and can be an important part of a regular core strength regimen. The flexibility and ease of the exercise can also help you work smaller ab muscles that the usual core exercises do not. It is a good addition to a core strengthening workout."

      According to healthline.com, "The superman exercise strengthens the erector spinae muscles and other surrounding muscles to support the spine, promote good posture, and reduce risk of injury. What’s more, it uses no equipment and is easy to perform."

      According to livestrong.com, "The Benefits of the [Lying] Superman Exercise...As you age, it's common to experience back pain. Structures in the back degenerate, and the effects of gravity, desk jobs and a sedentary lifestyle can take their toll. Even if you're very active, the lower back is often neglected in average fitness routines. Strengthening the lower back with the superman exercise builds support and stability for the spine, and it can also prevent and reduce back pain, according to the Cleveland Clinic."

      Thus, all indications are that the Lying Superman exercise is a very good choice in terms of helping to strengthen your lower back including the muscles relative to lumbar 3-5 vertebrae.

      What other exercises are your doing in direct relation to the Lying Superman exercise?

      • Comment #2587

        Oh, thank you, Gnosis, for your explanation.

        Back Extension, Quad Superman, Hyperextension, Bridges, Y Extension; that is the list of exercises that I do that are in direct relation to Lying Superman.

        Thanks for the suggestion for Cobra Pose in yoga.

        • Comment #2588

          Good to know. Look forward to an update on those exercises as your Diary data above (on this post) grows and in future Comments.

  4. Comment #2615

    Comment Type: Exercise

    Exercise Type: Resistance

    Resistance Type: Calisthenics (Body Weight)

    Duration: 0.25 hours

    Time of Day: Late Evening

    Name: Y Extension

    Intensity: Very Intense

    Hi Gnosis:

    Today was a rest day from weightlifting. I only did 30 min of cardio exercise (running).

    After cardio I did the Y Extension exercise with the main focus being to develop lower back and lumbar 3-5 muscles. I did Y Extension for 5 sets (10-12 reps) and it took me 10 min to finish the exercise. While doing this exercise I use a fitness ball (which provides a greater range of motion) and a wooden stick for stretching (because it provides me stability and balance).

    When I do the Y Extension I feel large muscle activation in my lower back.

    How To Do The Y-Extension Exercise:

    1) For this exercise keep a neutral spine, (no arching), and a tucked chin with a straight neck.
    2) Lie face down with your chest, stomach, and hips on the ball, your arms draped over the ball with the backs of your hands to the sky, and your legs straight out behind you.
    3) Raise your chest up off the ball, coming to an upright position, and bring your arms up and out to form a big Y while turning the backs of your hands out, thumbs pointing to the sky.
    4) Be sure not to bounce up and down on the ball as you do each rep.


    Is the Y Extension a good exercise to do to strengthen my lower back muscles?

    • Comment #2616

      Also known as the Prone Y-Extension exercise using a stability (fitness) ball, this calisthenic resistance exercise will help improve posture by stretching and strengthening the back in general including the core and lower back, but it appears to especially benefit the shoulders, upper back, and to a lesser extent the arms. The Y Extension exercise will help strengthen your lumbar 3-5 vertebrae and relative muscles.

      Is there a resource online that you like to use that offers more information about the Y-Extension exercise?

      • Comment #2618

        Thank you Gnosis.

        According to https://www.anytimefitness.com/ccc/workouts/7-great-exercises-to-strengthen-your-lower-back/, the Y-Extension using a stability (fitness) ball is listed as good exercise to strengthen my lower back muscles.

  5. Comment #2625

    Comment Type: Exercise

    Exercise Type: Resistance

    Resistance Type: Calisthenics (Body Weight)

    Duration: 0.25 hours

    Time of Day: Late Morning

    Name: Bridge

    Intensity: Moderately Intense

    Hi Gnosis:

    Today i did Bridge Exercise with the main focus being to develop lower back and lumbar 3-5 muscles. It took me 15 min to finish the exercise and i did 5 sets (10-12 reps). While doing this exercise I feel muscle contraction in my lower back, glutes, and hamstrings.

    Great thing about this exercise is that you don't need any equipment and is easy to perform.

    How To Do The Bridge Exercise:

    1) Lie on your back with your hands at your sides, knees bent, and feet flat on the floor under your knees.
    2) Tighten your abdominal and buttock muscles by pushing your low back into the ground before you push up.
    3) Raise your hips to create a straight line from your knees to shoulders.
    4) Squeeze your core and pull your belly button back toward your spine.
    5) Hold for 20 to 30 seconds, and then return to your starting position.
    6) Complete at least 10 reps.



    Is the Bridge good choice of exercise to strengthen the muscles in the lower back (lumbar vertebrae)?

    • Comment #2631

      The calisthenics resistance Bridge Exercise works and strengthens a range of muscles including the hamstrings, abs, lower back, hips, and glutes while helping stabilize your spine. It also helps to decrease lower back pain by reducing pressure and stress. When done right, the Bridge Exercise is another solid tool to have in your toolbox when it comes to strengthening your BT1 Classic Arch (lumbar and sacrum vertebrae, no less).

  6. Comment #2643

    Comment Type: Exercise

    Exercise Type: Resistance

    Resistance Type: Calisthenics (Body Weight)

    Duration: 0.25 hours

    Time of Day: Mid-Evening

    Name: Bird Dog

    Intensity: Very Intense

    Hi Gnosis:

    For today workout i decided to do the Bird Dog exercise with the main focus being to safely build lower back strength.This exercise engages both the core and lower back muscles at the same time.It took me 12 min to finish the exercise and i did 5 sets (10-12 reps).

    Great thing about this exercise is that you don't need any equipment.

    How To Do The Bird Dog Exercise:

    1) Begin on all fours in the tabletop position.
    2) Place your knees under your hips and your hands under your shoulders.
    3) Maintain a neutral spine by engaging your abdominal muscles.
    4) Draw your shoulder blades together.
    5) Raise your right arm and left leg, keeping your shoulders and hips parallel to the floor.
    6) Lengthen the back of your neck and tuck your chin into your chest to gaze down at the floor.
    7) Hold this position for a few seconds, then lower back down to the starting position.
    8) Raise your left arm and right leg, holding this position for a few seconds.
    9) Return to the starting position. This is one round.



    I did the Bird Dog exercise primarily to strengthen my lumbar 3-5 vertebrae, but does it engages more my upper back and core muscles ?


    • Comment #2662

      The Bird Dog Exercise is a core-focused exercise that strengthens the abdominal muscles, back and lower back, hips, buttocks (gluteal muscles), and thighs muscles. One of the main targets of the Bird-Dog is the erector spinae muscle (Erector spinae is made up of three muscles that run the length of your back from your neck to your fanny. The erector spinae is involved in flexion and extension of the upper body, as well as rotation).

      The Bird Dog improves stability and balance, encourages a neutral spine, and promotes proper posture while increasing range of motion. It can relieve low back pain and decrease stress. It will strengthen the lower back muscles and it has a secondary strengthening effect on the mid-to-upper back as well.

  7. Comment #2675

    Comment Type: Exercise

    Exercise Type: Resistance

    Resistance Type: Calisthenics (Body Weight)

    Duration: 0.25 hours

    Time of Day: Late-Afternoon

    Name: Hyperextension

    Intensity: Very Intense

    Hi Gnosis:

    As usual main focus for today was to develop my lower back and (lumbar 3-5 vertebrae) BT1 classic arch. My primary move for achieving that goal was Hyperextensions exercise. I did this exercise for 5 sets (12-15 reps) and the entire exercise took 12-15 minutes to finish. Proper stretching and warm-up is paramount to perform prior doing any hyperextensions.

    To perform this exercise you will need back extension machine (45 degree version). Before using a back extension machine, adjust the pad so that it’s just below your hip bone. This will allow you to get the full range of motion with each move.

    How To Do The Hyperextensions Exercise:

    1) Place your thighs on the pad. Bend your knees slightly and secure your feet, keeping them in line with your knees. Extend your arms toward the floor.
    2) Exhale and move up until your shoulders, spine, and hips are in line. Engage your core and gently slide your shoulders back.
    3) Inhale and bend down from your waist. Touch the floor.
    4) Complete the desired number of reps and sets.



    Why does my lower back sometimes hurt after a workout?

    • Comment #2676

      The Hyperextensions Exercise is a back extension exercise focused on strengthening the lower back muscles, including the erector spinae which support the lower spine. This exercise also works to stretch and strengthen the muscles in your buttocks (glutes), hips, hamstrings, and shoulders. If done correctly, the hyperextensions exercise can offer lower back pain relief. If done incorrectly, it can cause harm.

      What kind of pain are you experiencing? Is it the kind of pain where the muscle(s) burn from working and then are sore later?

      Or is it the kind of pain where something does not feel right and you are worried that you may have at least slightly thrown something out of balance or even caused some slight damage to/in your body?

      Or another kind of pain?

      • Comment #2677

        More often is the burn and soreness from workouts.

        But sometimes after a good workout I feel discomfort and small dose of pain in the lower back. Pain and discomfort usually go away after day or two post workout, or after the good stretching session.

        Hope this will explain things a bit better.

        • Comment #2688

          The burn during and soreness after a solid resistance workout is typically normal.

          However, pain and discomfort is not. If the pain and discomfort continue to linger, may want to give your body an extra day or two to heal and rest. If, even then, the pain and discomfort continues to linger, may want to go see a doctor and get a real, on-the-ground professional review to make sure there are no unforeseen issues that could be a more serious health problem.

  8. Comment #2692

    Comment Type: Exercise

    Exercise Type: Resistance

    Resistance Type: Calisthenics (Body Weight)

    Duration: 0.25 hours

    Time of Day: Mid-Afternoon

    Name: Lying Back Extension

    Intensity: Moderately Intense

    Hi Gnosis:

    Today's main exercise is very similar to the previous one and it's called the Laying Back Extension. This exercise is probably one of the most classic lower back exercises. The laying back extension is good for working the muscles that can strengthen my spine and lower back including the lumbar 3-5 vertebrae. It took me 10-12 minutes to finish the exercise and i did 5 sets (12-15 reps). My tip for this exercise is to engage the abs before you lift the chest off the floor. It will allow you to focus on the lower back muscles.

    Although this lower back exercise is very similar to hyperextensions, one advantage it offers is that you can perform laying back extension exercises anywhere without any special equipment.

    How To Do The Laying Back Extensions:

    1) Lie on a mat on your stomach and straighten your legs behind you.
    2) Place your hands by the sides of your head, elbows out to the sides. Alternatively, your arms may be placed behind you, resting on your back.
    3) Always slowly raise your hands, head, shoulders and upper chest from the floor. Don’t jerk your torso. This will be just a short distance.
    4) Pull your abs in, as if you’re trying to create a small space between your stomach and the floor.
    5) Lift your upper back, pressing your hips into the mat. Keep your head and neck neutral.
    6) Remember to pause for a count of two at the top of the movement, then lower slowly to the floor.
    7) Try to keep your head facing downwards to the floor in line with your spine.
    8) Keep your legs relaxed on the floor.
    9) Only raise yourself as far as is comfortable.



    How important is to stretch after workout? Does it have a huge role in developing lumbar 3-5 vertebrae and lower back muscles?

    • Comment #2698

      Warming up with some proper stretching and light movement/jogging can be a good way to help prepare your muscles and joints for activity, especially the more intense the activity is, be it cardio exercise, resistance training, and/or sports. A warm-up routine will assist in increasing blood-flow and oxygen, raise the body's temperature; and improves balance, flexibility, and coordination. This will increase the probabilities that you can exercise/play at your peak while avoiding injury.

      As for stretching after you are done with your exercises; it really depends on how intense the workout was. Many professional athletes swear by a post-exercise routine that includes muscle stretching, cold or hot dips/soaks, and even different kinds of massages and deep muscle/tissue work. However, for the average workout, it is likely not necessary but probably does not hurt, if you have the time and really want to. What matters most is complimenting your exercise with an overall healthy diet and lifestyle (sleep).

      Doing the Lying Back Extension exercise is a solid way to tone and strengthen your lower back and core muscles as well as your buttocks (glutes), hips, and shoulders. It can help improve posture and reduce lower back pain.

      What has the greatest role in properly strengthening your BT1 Classic Arch including the lumbar 3-5 vertebrae and muscles, no less, is finding a solid regime of exercises that work for your specific body. This is as much about improving posture as it is building muscles, perhaps even more about improving posture (which is why incorporating yoga could be helpful). The full extension of the entire spine relative to each individual vertebra and all muscles originating from each of those vertebra -- all working symbiotically in harmony with each other and the rest of the human body -- is what gives a Body Type One (BT1) its overall strength, symmetry, balance, flexibility, and coordination, no less.

  9. Comment #2706

    Comment Type: Exercise

    Exercise Type: Resistance

    Resistance Type: Calisthenics (Body Weight)

    Duration: 0.25 hours

    Time of Day: Early Afternoon

    Name: Medicine Ball Superman

    Intensity: Extremely Intense

    Hi Gnosis:

    Today's exercise is a twist on an old favorite, Superman. Simply by adding the medicine ball you are getting a great strength activity that focuses on the entire posterior chain. This exercise is called the Medicine Ball Superman. Just like classic Superman this exercise primarily targets the erector spinae, lower back and lumbar 3-5 vertebrae, but it also places more emphasis on strength in the muscles of the upper back. I did the Medicine Ball Superman exercise for 5 sets (10-12 reps) and it took me 15-20 minutes to finish.

    To perform this exercise you will only need a medicine ball (desired weight). My advise for this exercise is to use a slow and controlled motion for this exercise — no jerking. Exhale as you lift up and inhale on the way down.

    How To Do The Medicine Ball Superman:

    1) Lie face down with your arms and legs outstretched, holding a medicine ball in your hands. Your forehead should be on the floor too.
    2) Exhale as you slowly lift arms, legs, and head off the floor.
    3) Keep arms and legs straight (not locked) as you hold up your weight and the weight of the medicine ball.
    4) Contract your upper and lower back.
    5) Hold in the up position for a count.
    6) Exhale as you lower back down.



    Does recovery and the rest have a huge part in developing of my lower back and lumbar 3-5 vertebrae BT1 Classic Arch? How many days should I rest between workouts?

    • Comment #2709

      Giving your body at least one day of rest in a seven (7) day period is vital to sustaining health in the long term. Your body needs time to heal and rest.

      Diet, exercise, and lifestyle is all about balance. Just as you can do too little healthy things in relation to diet, exercise, and lifestyle, you can also do too much. Balance/moderation is key.

      Switching up cardio days and resistance days is highly recommended. You can even switch up upper body and lower body resistance days and then mix in cardio. But whatever you choose, be sure to give yourself at least one (1) day of rest, two (2) days might be better (although for some that is simply not practical).

      Strengthening and building any areas of your body that are lacking proper muscles/muscle mass can only really be done right if your body can properly heal and grow from each workout session.

      Posture (vertebrae) and muscles/muscle mass go hand-in-hand. Proper posture/spinal extension is truly maintained by properly built/developed muscles.

      Many people who slouch or have bad/poor posture for whatever reason (including scoliosis) do so because they are lacking muscles/muscle mass relative to specific vertebra, no less. They can add more muscle to their body, but does that really help fix their posture? Not likely, at least without first figuring out how to actually fix their spinal column/posture to make it balanced/right.

      Resistance exercise (weightlifting, calisthenics, isometrics/gravity, yoga, pilates) and adding muscles/muscle mass to your body is NOT the end-all answer to your BT1 Classic Arch lumbar 3-5 vertebrae underdevelopment issues. If you fail to figure out how to properly fix your spinal extension and posture imbalances, adding more muscle to an already unbalanced situation can actually make it worse/more unbalanced.