"How Using Your Own Body Is The Key To Getting On The Best Shape Of Your Life."
By: King Conall
While it's true that diet and cardio are important parts of your weight loss tool box...
The importance of strength training cannot be overstated.
Cardio plus diet plus strength training is going to shed fat a lot faster than cardio plus diet alone.
You might ask...
What if I can't afford to go to the gym or I don't have any equipments at home?
My answer is...
Use Your Own Body!
Doing body weight exercise is the way to go.
Well think about it, you don't need any fancy equipments nor should you have to go to the gym.
You simply find an empty space and you can do body weight training there.
I can't think of a simpler and more convenient way than that!
So why do body weight training?
Well, if you don't know yet body weight training helps build musle.
And having a muscle plays a huge role on your weight loss journey.
Body Weight Training Will Actually Accelerate Fat Loss.
Not only will you get stronger but it will also give you that 'toned and sexy' look.
Here's how to begin your body weight training journey the simple way so you can speed up your weight loss:
1) Start Slowly
You're not going to an empty space and start doing 1000 pushups just because you got motivated from seeing a sexy physique on magazines or tv.
That lean and sexy person on that magazine or tv 'worked for years' to get to that physique.
He or she wasn't born that way, and neither were you.
You are a beginner.
As such, you have to start at the BEGINNING.
Like any other skill...
Your focus should be on learning the basics so you can practice them properly before you move onto more challenging things.
What does the beginning look like where strength training is concerned?
If you've never picked up anything heavier than a bag of groceries, body weight training is a great place to start.
Body Weight Training Is Perfect For Beginners.
It's simple, equipment-free, easy to do in your living room, and fairly easy to fit into your busy schedule.
If you have a body and a space big enough to put it, you can do body weight exercises.
Push-ups, sit-ups, dozens of variations on crunches, burpees, squats, frog jumps, bear crawling, and planks are all great exercises that you can perform even as a beginner.
Want to do them in the utmost comfort?
Get a yoga mat.
Pick a couple of different exercises...
At least one for each body part: arms, legs, core, glutes, chest, arms, shoulders and then start off small.
If You've Never Strength Trained, Make Sure To Start Slowly.
As long as you find your strength training challenging yet doable, you will make progress.
As your routine begins to feel easier, increase the difficulty.
For something like planks, you can do this either by performing more short planks or by holding each one for a longer period of time.
Can't do a single push-up?
There's no shame in doing the bent-knee push-ups your PE coach let you do in high school.
Everyone has to start somewhere.
Though body weight training is great for beginners...
That's not to say free weights or strength equipment are reserved for old pros.
If you're excited about trying out some machines or picking up a couple dumbbells, by all means, go for it!
My main point here is you have to start slowly and as you progress...
Then you can start to incorporate using free weight equiments if really want.
2) Less is More.
If you think you need to spend long hours of exercising every day to get in shape...
The good news is you don't have to.
To get the most bang for your buck, so to speak.
For body weight training, this means:
Go for intensity!
You're better off doing twenty minutes of high intensity body weight workout than....
You fiddling around with light workout for an hour.
Instead of looking for something you can do again and again for a long period of time...
Pick The Exercises That Wipe You Out Pretty Quickly.
Since this kind of brief, high-intensity exercise is so engaging and short-lived...
You're not going to be nearly as likely to slack off.
Doing this strategy will keep you interested and force you to really pay attention to what's going on.
Try to get your body weight training done as quickly as you can without sacrificing form.
This means get rid of the ultra-long breaks between sets!
Resist the urge to wander around, pose in the mirror, or start messing around on your cell phone.
Take only as much rest as you need before jumping into the next set.
Your text messages can wait until you've done all three sets of push-ups!
By getting rid of the downtime between sets...
You not only save time, but you make your workout much more effective.
You'll notice that you'll require more rest time in between sets since your body is not fully conditioned.
Once your body starts to get leaner you can then begin cutting your rest time on each sets to make your workouts more challenging.
Just like my first tip, do it slowly and progress from there.
3) Full-Body Workouts: The Way To Go
You want your whole body to be strong, fit and flexible.
If one part of you is much fitter than another part...
You're more likely to injure the weaker part while you're focused on all the amazing things you can do with the stronger part.
There's a reason that the big-thighed, scrawny-armed T-Rex was not a winner in the game of evolution.
She did way too many squats and completely neglected to strengthen her upper body, and natural selection was not about to let her get away with it.
Okay that wasn't the best example but you get my point.
Instead of doing arms on Monday, legs on Tuesday, abs on Wednesday, your butt on Thursday, and your pectorals on Friday...
Do Two To Three Full-Body Strength Workouts Every Week.
Make sure you work every part of your body before the end of your workout.
This will save a lot of time...
And prevent injury and the development of unfortunate chicken or T-Rex bodies.
Train all of your major muscle groups and make sure you perfect your form for each exercise.
If you're just getting started, your coordination might be a bit off.
You may find that you try to compensate during certain exercises using the stronger parts of your body.
Don't let your show-offy muscles take over exercises that are supposed to be working out the weaker ones.
Form is the key to getting the results you want and preventing injury!
Now if you're doing effective, full-body strength workouts..
Just make sure to take a rest period of at least 24 to 48 hours between each one.
Get plenty of rest to recuperate for your next workout.
4) Refueling Your Body
You're in this trying to lose weight.
Just because your on your weight loss journey doesn't mean you get to neglect your body's fuel needs.
Especially as you begin to incorporate body weight training into your routine.
When you do body weight exercises, you are literally breaking your muscles down so that they can rebuild themselves bigger and stronger!
This means that proper fuel is vital to healing your body, getting stronger, and staying healthy.
So What Should You Eat Around Your Workouts?
Your pre-workout meal is all about getting the fuel necessary to power through your workout and one that won't upset your stomach!
To make sure you have the energy boost you need to perform well...
Try to eat a light snack which mainly consist of carbs and protein.
And since fat tends to digest more slowly, try to limit your fat intake before a workout.
So save your avocado or healthy nuts for later.
Some examples of healthy pre-workout meals or snacks include:
-Banana with a small amount of almond butter
Of course if you are more comfortable in working out on an empty stomach, by all means do that.
Just make sure to feed your body with the right nutrients after a good workout.
After A Workout, Your Body Is Going To Need To Refuel And Repair.
Your muscles will be depleted and full of tiny muscle tears...
So you'll want to get some food on board as soon as possible.
Go for a post-workout meal that's a little heavier on the protein, medium to high carbs (depends on the intensity of your workout) and some healthy fats like nuts, seeds and avocados.
Here are a couple ideas of a healthy post-workout meal:
-Vegetable stir fry with lean protein
-Rice with seasoned tilapia
-Baked potato with lean protein (beef or chicken)
-Baked sweet potato and lean ground beef
When fueling after a workout, the most important thing to remember is this:
Don't undo all your hard work!
Doing body weight exercise doesn't give you free reign to eat whatever you want.
Resist the urge to use exercise as an excuse to get fast food on the table.
And of course don't forget to get plenty of sleep to get that much needed rest that your body needs.
Using your own body as a tool for weight loss is the simplest and most effective method for dropping the scale.
Now you have learned how to do it properly.
Add body weight training to your routine and I promise you that you'll see good results.
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