C’mon Really how good are Body Weight Exercises?
As a Personal Trainer I get asked all the time by busy folks what they can do when they can’t get to my Studio or to the Gym in order to keep up their fitness program. Like them you may have the same question. Fortunately, there’s great equipment that can provide a full-body workout, and it won’t cost you a thing. Wondering what this magic solution is? Just take a look in the mirror and Boom, there it all is!
Yep, Body weight exercises, which rely solely on your body’s own mass to provide resistance, are growing in popularity and were even named an “emerging trend” in fitness by the American College of Sports Medicine. Best of all, they can get your entire body toned without the need for laying your hand on any fitness equipment.
What Is Body Weight Exercise?
Despite the American College of Sports Medicine recommending that adults perform strength training exercises at least two days per week. Only 21.9% of men and 17.5% of women say that they reach this goal. I truly believe trying body weight exercise is a great way to get started or help in maintaining strength training to meet physical fitness goals.
So what, exactly, is body weight exercise? Simply put, this form of exercise uses the body — rather than free weights or cable machines — for resistance. In fact, you’ve likely performed body weight exercises without even knowing it. Take crunches, for example. A typical crunch requires you to use your abdominal muscles to work against the resistance provided by the weight of your torso. Thus, without using any additional equipment, you can strengthen muscles using just the resistance from your body.
How Does Body Weight Exercise Improve Strength and Muscle Tone?
Seasoned gym-goers sometimes scoff at the notion that body weight exercises can be effective in building strength and toning muscles. They think something so simple couldn’t possibly be as good as hours spent in the free weights section. However, variations on traditional exercises allow a person to exert additional energy and build muscle mass.
In general, increasing the number of repetitions performed will improve endurance. To build strength, it’s important to increase the intensity of the exercise. One great way to do this is to decrease leverage; for example, lying on an incline bench makes it more difficult to perform crunches. Additionally, working at the ends of the typical range of motion effectively builds strength. Try slowing down your crunches, focusing on exerting your abs throughout the full range of motion — particularly at the end of each crunch — to improve muscle tone.
Benefits of Body Weight Exercise
Of course, the best benefit of body weight exercise is that it works. This form of exercise hasn’t surged in popularity for nothing, and it offers several other great benefits:
- It’s free. Perhaps the biggest draw for money-conscious exercise enthusiasts is that these exercises are free to perform. After all, you’re already carrying your body weight through the world. Why not put it to use for your fitness and health?
- Increased flexibility. Strength training exercises often come with tight muscles and inflexibility. As most body weight activities encourage use of a full range of motion, this improves joint movement and general flexibility.
- Better balance. Body weight exercises rely on the typical movements of the human body, which often engage core muscles. This leads to improved balance and better body awareness.
- They’re safe at any age. Injury is one of the most common reasons that people quit their strength training regimens. Additionally, middle-aged and older adults are often intimidated by strength training. Because they wrongfully think that it will result in injury. Although it’s certainly possible to overdo it with body weight exercises, they are unlikely to lead to the types of injuries often seen with other noninstructed weightlifting activities. In fact, physical therapists often recommend body weight exercises for rehabilitation following sports- or exercise-related injuries.
- For the exercise excuse-makers among us, “I didn’t make it to the gym” doesn’t cut it anymore. At home? In the office? On the road? It’s still possible to find time for a fast workout that targets the entire body.
- Compound movements. Unlike certain machine- or free weight-based exercises that target specific muscle groups, body weight exercises often require compound movements that engage numerous muscle groups. Compound movements are great for building strength and improving general physical performance.
For instance here are two Body Weight Exercises to Target the Whole Body
- Push-ups
Push-ups may seem like a beginner move, but they remain one of the most powerful body weight exercises to improve upper body strength. It primarily target the pectoral muscles (chest), triceps, and deltoids (shoulders). However, they also engage the abdominal muscles, building your core strength.
To complete a push-up with proper form, begin with your hands beneath your shoulders with fingers facing forward. Gently lower yourself, keeping the head, neck, and back straight, until your upper arms are parallel with the ground. Then, using the chest muscles, push upward to return to the starting position.
If you’re a beginner, try starting with your knees resting on the floor, which reduces the body weight needed to perform the exercise. Alternatively, standing on the floor leaning forward with hands on a couch or countertop is another great move for beginners. In contrast, those who want to make push-ups more challenging may consider placing their feet on top of a small box. This change in elevation requires more force to achieve the push-up motion.
- Body Weight Squat
The body weight squat is a fantastic exercise to target the quadriceps, hamstrings, and glutes (they also engage the calves, abs, and back to a lesser extent). Begin by standing with feet shoulder width apart. Being careful not to let the knees extend past the toes, sit back until your thighs are roughly parallel to the floor. Push upward, engaging your leg muscles to return to the starting position. Repeat for 3 sets of 10.
More advanced exercise buffs may want to challenge their lower body with jump squats. From the lowered position of a regular squat, jump explosively into the air. This variation on the squat builds leg strength and overall power. In addition, you can do the exercises in an alternating manner, i.e. a cycle of 10 Push-ups and then 10 Squats with a 10-30 second rest between cycles going back and forth for 3 to 5 sets. Also a quick note, the tempo should be 1 second up and 3 seconds down, you can use a 2 up and a 4 count down. In the beginning you may only be able to complete one cycle, and as your fitness level increases you will be able to add in additional reps and cycles as this occurs.
Something else you should consider doing is utilizing these types of exercises while at work. Many of us sit for way to long of a period of time. By the way, are you aware that after only 2 hours of sitting our most crucial fat burning enzyme “Lipase” is down regulated? Yep, not cool, and in order to keep its level up regulated and your metabolism chugging along all you have to do is get up out of that chair every 25-45 minutes and do about 10-15 body weight squats, or 10-15 push ups maybe off the side of your desk, then Bam, you will have kept your lipase and fitness level up. Think about it for a sec, at the end of the day you may have completed perhaps 30-50 Squats and 30-50 Push ups, not to bad and pretty cool as well. When you add this in to your daily activities and build it into a habit, then when you are able to get back into the Gym for a good solid workout you will be in much better condition to do so as well as to getting a much Bigger bang out of the time spent there! Cool, eh? I’d have to say way!
I would love to hear your thoughts, so please leave a comment below.
If you live or work in SW Houston then give me a call and I’ll hook you up with 4 free sessions to get you started on the path to a longer healthier life: 832.500.5459
What’s the deal about Greek yogurt?
Hey Gang, thought I stop in with a post about the benefits of Greek yogurt. It is one of my fav’s especially in the morning with my breakfast and as an additive to my Protein shakes.
I’d have to say there’s always room in your diet for another super food. Greek yogurt may just be the next one to try. Whether you are looking to support your healthy lifestyle or lose a little
weight, this nutrient-dense food can provide a variety of health benefits. Eat it plain, with fruit,as a base for dips and dressings, or as a substitute for sour cream and butter in baked goods and other recipes. Go ahead and read on to find out all about the health benefits you can get from Greek yogurt, which by the way I find to be creamier than regular yogurt, as well as its ability to add to your arsenal for short-Term and Long-Term Weight Control. Nice, right?
If you’re like millions of other Americans, you want to know what you can eat to lose weight without starving yourself or drinking processed diet shakes instead of real food. Well, Greek
yogurt can help you out. It is low in carbs, with just 9 grams per cup, so it’s not likely to pack onthe pounds. The thick texture is satisfying, making you feel as though you are eating a treat and not depriving yourself.
Plus, Greek yogurt gives you the protein punch that’s good for losing weight because it reduces your hunger. Each cup has 22 grams of protein, or about twice as much as regular yogurt. The protein in yogurt also lowers its glycemic index so your blood sugar levels don’t swing wildly and make you feel famished. In addition, the extra protein can help you maintain your lean muscle mass so you burn more calories at rest.
Improved Heart Health
Greek yogurt can help protect against the number one killer in the U.S.: heart disease. Choosing a high-protein diet and limiting foods such as pasta, baked goods, and potatoes can improve your heart health. For example, a high-protein diet can lower your triglyceride levels and “bad” LDL cholesterol levels. On top of that, a high-protein diet may also lower diabetes risk.
More Favorable Balance of Gut Bacteria
Trillions of bacteria live in your gut, and many of them are good for you. These are just some of their possible benefits.
• Reduced bloating and gas.
• Lower risk for obesity.
• Decreased risk of diabetes.
• Improved bowel regularity.
Where does Greek yogurt come in? It’s a source of probiotics, or the healthy bacteria that live in your gut. Edmond Huang, a biologist at University of California, Berkeley, says, “Get the right type [of bacteria] in your gut and, depending on your condition, you may begin to see improvements in a matter of days or weeks.”
Greek yogurt’s benefits do not stop there. It is a great source of calcium, which you need for strong bones. Plus, it provides B vitamins and may be fortified with vitamin D. Choose it often to get all of this superfood’s benefits!
Here’s how I like to use GreekYogurt. The first way I use it is in the morning with some cinnamon sprinkled in along with a bit of fruit. Another way I use it is to put a dollop of yogurt and a spoon of almond butter into my night time Protein shakes to slow the absorption as well as to give it a really nice thick creamy consistency, Yum!
If you live or work in SW Houston then give me a call and I’ll hook you up with 4 free sessions to get you started on the path to a longer healthier life: 832.500.5459
Your Holiday Survival Guide
It’s here – whether you’re ready or not. Just look at the seasonal shelves in your favorite store. Retailers like to call it ‘holiday season’ but let’s be more accurate. So here is Your Holiday Survival Guide
Weight Gain season begins now and runs straight through New Year’s.
The next two months will bring ample opportunity for you to expand your waistline. Of course the choice is yours.
Why discuss it now and not mid way through December? Because now is your opportunity to plan for the weeks ahead. Once the craziness begins, you’ll be too busy to put a plan into action.
So let’s take this moment of clarity, this calm before the storm, to outline a two-part plan that will save your waist from unwanted holiday inches.
Part One: Your Exercise Plan.
Exercise is the first thing people cut when they get busy, and the holiday season is notorious for empty gyms. This year do something different-obligate yourself to exercise. Promising to yourself won’t do it, you need to promise to others so that you won’t drop the ball.
* Sign up to work with a fitness expert – This is the perfect solution for consistent, challenging and effective workouts. I’ll give you the attention and assistance that you need to power through the holidays in better shape than ever – talk about motivating!
* Join a class – You won’t be as effective exercising on your own during the busy holiday season, so join a class for accountability. Find something challenging that gets your heart rate elevated and uses strength training.
* Get a serious exercise buddy – Some friends can be an awesome help while others end up pulling you down. When looking for an exercise buddy consider the following questions:
– Do they share your fitness goals?
– Are they fairly encouraging?
– Do they give up easily?
– Are they at your fitness level?
Part Two: Your Diet Plan.
The holidays offer ample opportunities to indulge, so you need to hammer down some guidelines before hitting that buffet line. I’m not saying that you shouldn’t indulge in any seasonal treats, but use moderation. Don’t use the holidays as an excuse to eat until the point of being uncomfortable – will you really miss that bloated feeling? Decide which treats to cut out this year.
Don’t bring edible treats to the office or to parties. You know that the leftovers will come home and you’ll end up eating far more than your share. This year do everyone a favor by not gifting fattening treats.
When faced with a buffet line, load your plate first with greens, vegetables and lean meats before breads and heavier foods. Also drink water with your meal and keep alcoholic beverages to a 2-drink maximum.
Beware of holiday drinks – most are brimming with calories. Hot drinks from coffee shops, cocktails at parties and creamy eggnog are all very enjoyable and all filled with empty calories. Stick with hot tea or unsweetened coffee.
Everywhere you go during the holiday season brings you face-to-face with a plate of sweets. To avoid being a bore but without adding inches to your waist, try the one treat rule. Each time you’re in a social situation that involves sweets just eat one, and enjoy your treat slowly.
You don’t have to gain weight this holiday season. The key is your mindset.
If you approach the holidays with the mindset of, ‘I deserve to indulge and I shouldn’t have to exercise’ then you’ll enter 2015 a few pounds heavier, a little less healthy, and with lower energy than ever before.
I believe that you deserve better. I believe that you should enter 2015 in better shape than you are today, healthier than you’ve been in a long time, and with more energy than you thought possible.
I’m here to help – call or email to set up your fitness consultation with me. I’d love to show you how to transform your body over the weeks to come.
Guarantee Your Success
The quickest, easiest way to guarantee that you’ll meet your fitness and weight loss goals is to work one-on-one with a qualified fitness professional.
You’ll be held accountable with your workouts and you’ll be instructed properly and shown techniques and strategies that will expedite your results.
Call or email today and get a 7-week head start on your New Year’s Resolution. Imagine all of the progress that we will make together in 7 full weeks! You will enter 2015 looking and feeling like a whole new you.
If you live or work in SW Houston then give me a call and I’ll hook you up with 4 free sessions to get you started on the path to a longer healthier life: 832.500.5459
Topic: Your Holiday Survival Guide
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