6/23/2023 0 Comments Bodyweight workouts to lose weightAnd fatiguing at a higher number of repetitions means you likely are using a lighter weight, which will make it easier for you to control and maintain correct form. As long as you take the muscle you are working to fatigue - meaning you can't lift another repetition - you are doing the work necessary to make the muscle stronger. Research shows that a single set of 12 to 15 repetitions with the proper weight can build muscle efficiently in most people and can be as effective as three sets of the same exercise. When you can easily do more repetitions of a certain exercise, gradually increase the weight or resistance. That, plus consistent workouts, of which bodyweight exercises definitely play a role, makes a combination that'll push you toward your weight-loss goals.Choose a weight or resistance level heavy enough to tire your muscles after about 12 to 15 repetitions. Sticking to a healthy diet (here's a two-week eating plan to get you started) will lead to better performance in your workouts and better weight-loss results overall. Of course, losing weight is also dependent on the food you eat. Here's a four-week workout plan for weight loss to help you figure out exactly what to do. Lifting weights can boost your metabolism and increase your fat burn, so it might be worth throwing a day or two of weight workouts into the mix if you're trying to lose weight. "Since both variation and progressive overload are important factors in a well-balanced workout program, combining bodyweight exercises with weights is an extremely effective strategy for success," Tom told POPSUGAR. Not that we're warning you off of weights. These moves are meant to be challenging, so it's fine to take your time building up to them. So how do you increase the intensity of a bodyweight workout without moving to weights? Tom recommended adding plyometric (jumping) moves as a "simple way to increase the intensity and up the calorie burn." This might mean you swap regular bodyweight squats with jump squats, regular lunges with jumping lunges, or even push-ups with plyometric push-ups. Progressive overload, a term usually used with weightlifting, applies to bodyweight workouts as well: you need to increase the weight you're lifting in order to keep challenging your muscles and body. As you build up your fitness and start to burn fat, though, you'll need to find ways to increase the difficulty of your moves. That means, yes, you can lose weight doing bodyweight exercises. Try this 30-minute, no-equipment HIIT workout to see for yourself. That convenience and low time commitment makes bodyweight HIIT circuits easier to stick with than, say, weightlifting for most people. You can do HIIT with both cardio and strength training, and because HIIT workouts are typically pretty short (you can only maintain max-effort work for so long!), you can often be done in 30 minutes or less. Convenient, adaptable bodyweight exercises make it easy to fit in a workout anywhere, which helps you stick to your fitness goals.īodyweight exercises are also often incorporated into high-intensity interval training (HIIT), which Tom said "is an extremely efficient way to decrease body fat," and build strength. One of the key components of weight loss is consistency, Tom explained. And yes, in case you were wondering, that goes for weight loss, too.įirst of all, Tom said, bodyweight exercises are extremely accessible: they're free, you can do them anywhere and anytime, and they can be modified if you're a beginner and made more challenging as you get stronger (we'll get into how to do that in just a bit). "Bodyweight exercises have been around forever for one main reason: they work," exercise physiologist and Bowflex fitness adviser Tom Holland, MS, CSCS, told POPSUGAR. Weights Are Great, but Here's Why an Expert Says Bodyweight Exercises Are Key For Weight Loss
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