Wednesday, May 02, 2007

23 Bodyweight Exercises for Fat Loss

Let's pick up where we left off last week...talking about why some people shouldn't do lunges in their workouts, and instead, should focus on mastering split squats first. After all, most people that need to lose fat will have a very hard time with lunges, so their joints must be spared extra stress.

Here's today's main exercise tip...

Put your mind into your muscle

One thing that bugs me in the gym is hearing people ask their trainer, "where should I be feeling this exercise?"

If this happens, then the client clearly is not aware of the muscles that are working in the exercise, and it's not only less effective, but also potentially dangerous. Now I'm not assigning any blame here, but you have to put your mind into your muscle.

Are you just going through the motions when you exercise, or are your paying attention to the muscles that are working during each lift?

When you do a split squat, you should know that the front leg is doing almost all of the work. The back leg is for balance. And you should know that the glutes, quadriceps, and hamstrings are doing the work (and in that order of relative effort, as well).

If you don't feel these muscles contracting, then you need to regress to a less advanced exercise. Let's review my lower body progression system. You should master in the following order:

  • 2-Leg Hip Bridge/Extension
  • 2-Leg Stability Ball Curl
  • 2-Leg Hip Bridge/Extension on Ball
  • 1-Leg Hip Extension
  • Wall Ball Squat
  • Bodyweight Squat
  • Prisoner Bodyweight Squat
  • Y-Squat
  • Step-up
  • Split Squat
  • Reverse Lunge
  • Forward Lunge

Put your mind into your muscles with each exercise, even cardio/intervals.

If you are having trouble with this principle, I recommend a session with a quality trainer, or at the very least, using the TT bodyweight manuals to help you "Master your own Bodyweight" before you move onto lifting external loads (i.e. free weights).

And as with the lower body progression, we can do the same for upper body pressing movements, in order from least to most difficult:

  • Incline Pushups
  • Kneeling Pushups
  • Pushups
  • Close-grip Pushups
  • Off-set Pushups
  • 1-Leg Pushups
  • Elevated Pushups
  • Feet on Ball Pushups
  • Decline Pushups
  • Hands on Ball Pushups
  • Spiderman Pushups

All of these exercises, for both the lower body and upper body, are found in the 6-Month TT Bodyweight Manual.

"Your bodyweight routines are great! I find them to be a perfect alternative for a trip to the gym or for some interval-level intensity when I can't run or am bored of the stationary bike. And the best part is, I never have to worry about not getting a workout in when traveling. Keep making more of these routines."

Christine Johnson, Little Rock, AK

Master your bodyweight, and you'll master your body's weight,

CB

P.S. Say goodbye to flabby arm syndrome...

...with these upper body bodyweight exercises. One of my favorite female clients has the best arms in the gym of all the ladies, even those 20 years younger than her, and she can crank out almost 20 decline pushups, 13 regular pushups, and 10 spiderman pushups.

Click here to get started burning fat with bodyweight exercises today.

3 comments:

JJKING said...

Craig,
How often should I be doing bodyweight circuits? My goal is to lose weight and fat and have more endurance...

Craig Ballantyne, CSCS, MS said...

3 times per week with interval training.

Ric Mr said...

Cardio is a Waste of Time for Fat Loss

While the mainstream fitness media still insists that aerobic
exercise is a great way to lose weight, Turbulence Training users
know that interval training is the better way to burn body fat.

Still not convinced?

A recent study published by the North American Association for the
Study of Obesity, subjects aged 40 to 75 were instructed to do 60
minutes of aerobic exercise per day for 6 days per week for an
entire year.

Given the amount of exercise, you'd expect weight losses of 20, 30
pounds, or more, right?

Well, the surprise findings showed the average fat loss for female
subjects was only 4 pounds for the entire year, while men lost 6.6
pounds of fat over the year. That's over 300 hours of aerobic
exercise just to lose a measly 6 pounds of blubber. Not time well
spent, in my opinion.

So what's the better way? Stick with Turbulence Training, using
interval training and strength training to get better bodysculpting
results. With intervals, you'll achieve more fat burning results in
less workout time.

The next time you are out exercising, perform a session of interval
training. If you are walking or running outside, find an incline
that can challenge you for 60 seconds, then walk down for 60-120
seconds, and repeat up to 6 times.

If you walk or run on a treadmill, adjust the incline or speed to
safely increase the challenge for 60 seconds, then return to the
normal pace for 60-120 seconds, and repeat up to 6 times.

You can also use a rowing machine, bicycle or stationary bike, or
even an elliptical machine to do intervals.

But whatever you do, stay away from boring, ineffective cardio
exercise workouts and stick with Turbulence Training for your fat
burning program.

===> Fast fat loss workouts... <=====

Save time, burn fat,

Craig Ballantyne, CTT
Certified Turbulence Trainer
Author, Turbulence Training

"I'm 25 and was seriously overweight at the start of this year. I've
been doing the TT for Fat Loss Workouts and after 5 months of
training. I've lost nearly 28lbs. I want to take this opportunity
to thank Craig for making your knowledge so accessible and your
articles and blogs that not only make us think about our
lifestyles, but encourage us to change them for better health."
Kevin Thow, Sydney, Australia

Get your very own copy of Turbulence Training & the Nutrition Guide here: ===> Cardio is a Waste of Time for Fat Loss <=====

"Turbulence Training makes so much sense and I really enjoy the
different workouts so never get bored. From an aussie that was
looking for something other than just another weight workout
with the same old moves this has been a real eye opener for me and
I have been telling my friends just how great the TT method is."
Kelli Tomkins, Australia