Thursday, October 19, 2006

Bodyweight Circuits for Fat Loss

Bodyweight Circuits for Fat Loss

As you know, I've been recommending bodyweight circuits for fat loss as an improvement over traditional cardio for fat loss, but a reader asks...

"Won't doing more bodyweight training on off-days make you sore?"

That's a great question.

But it all comes down to individual fitness. After all, if you're only strong enough to do a maximum of 5 pushups per set, then it's not going to be a good idea to do 3 more sets of push-ups in your extra workouts.

But you might be able to do incline pushups - as these will be low-intensity. This lower intensity exercise on "non-TT-workout" days will not only help you burn more fat and calories, but will also help you recover from your harder workouts (by getting blood flow into your muscles to help muscle repair and recovery).

So when you choose exercises for your extra bodyweight workouts, make sure they are relatively low-intensity.

You should be able to do each of these exercises for at least 20 reps without difficulty.

For beginners, that might mean:

a) Lying 2-Leg Hip Extensions
b) 20 seconds Plank
c) Wall Pushups or Incline Pushups
d) Stick ups
e) 2-Leg Stability Ball Leg Curls

That is a potential bodyweight interval conditioning circuit for a beginner that should not cause soreness. If doing 15 reps of this causes soreness, back down to 8 reps per set.

Aim to do the circuit up to 3 times. 15-seconds rest between exercises. Rest 90 seconds after each circuit.

Why is this better than plodding along on the elliptical machine for the same amount of time?

1) Greater increase in "life-applicable" strength and fitness.

2) Just as many calories and grams of fat will be burned with this training method.

3) Increased self-confidence in your ability to do these exercises.

4) Decreased risk of overuse injury - what I refer to as the darkside of high-volume cardio. If you are unfit, weak, and overweight, then doing the same weight-bearing movement over and over and over and over again is probably not the best idea.

5) You will be able to sculpt your body better with bodyweight circuits than you ever will with those ridiculous elliptical machines.

For intermediate and advanced exercisers, good bodyweight choices include the Y-Squat, any of the pushup variations, split squats, bodyweight row, and ab exercises like the Stability Ball Jackknife.

And you should also start with a low volume of exercise...that means start with one circuit of 4-5 relatively easy exercises. That way you won't be sore after your first day with this workout. The next time you do it, you can add another round or more exercises. And so on...

Here's a good one if you are advanced and up to speed:

a) Jumping Jacks (60 reps)
b) y-Squat (15 reps)
c) Spiderman Pushups (8 reps per side)
d) Bodyweight Rows (15 reps)
e) 1-leg Stability Ball Jackknife (8 reps per side)
f) Burpees (6 reps)

No rest b/n exercises. Rest 30-60 seconds at the end of each circuit. Do 3 circuits.

I hope everyone understands the principles of the extra bodyweight workouts...

Not a day goes by that I don't perform some type of bodyweight training. I use bodyweight exercises for recovery (read my workouts on my blog here: www.turbulencetraining.blogspot.com).

You can do a lot with a little,

CB

P.S. You can get more bodyweight circuits here...

There are 3 ways to get more bodyweight circuits.

i) The October Monthly Workout here.

ii) The 6-Month Bodyweight Manual here.

iii) The TT Membership here.

"Craig's Bodyweight Turbulence Training program lets you use your body as the most comprehensive home gym available. In turn the results are like nothing else out there. If going to the gym ever feels stale, I immediately switch to CB's Bodyweight TT program to get and stay in shape."
Anthony Belza, one of Toronto's top Strength & Conditioning Coaches

"I want to thank you for kicking my a**. Seriously. I tried the one-legged deadlifts and the one-legged squats and literally cursed you. I was shocked at how little I knew about bodyweight training (i had Matt Furey's course but it didn't go into detail as yours did) and being in the military, I've had experience with calisthenics but WOW...it was incredible!"
Lee Smith, Iraq/Vegas



fat loss, bodyweight exercises, cardio, weight loss, lose weight, squats, training

2 comments:

Unknown said...

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Adele said...

3 Best Bodyweight Exercises for At Home Workouts

Here are 3 kick-butt bodyweight exercises you can do to burn fat,
stay energized, and avoid overeating.

Bodyweight exercises help you burn fat shockingly fast, without any
fancy equipment.

1) Any Single-Leg Exercise
The pistol (single-leg squat to the floor) is the most advanced
1-leg exercise. But you can also do assisted single-leg squats with
a band, or onto a bench, or even with a Stability Ball between your
back and the wall.

If you aren't ready for single-leg squats, you can use Bulgarian
Split Squats, Reverse Lunges, regular split squats, or lying 1-leg
hip bridges if you are a beginner.

2) Decline Push-ups
These are harder than normal pushups, thanks to your elevated feet.
And in this position, you can still use a close-grip to fatigue
your triceps, a "piked-hip position" to build your shoulders, or
even the Spiderman leg motion to work on your abs.

3) Bodyweight Inverted Rows
I choose these over chinups and pullups because bodyweight rows let
your chest rest, while your back is strengthened. It's the perfect
compliment to a pushup.

Do 8-12 repetitions per exercise. Don't rest between exercises. Go
through the circuit up to 3 times, resting 1 minute after each
circuit.

For a once-per-month challenge, do each exercise to failure in your
final round through the circuit.

Get your very own copy of Turbulence Training & the Nutrition Guide here: ===> 3 Best Bodyweight Exercises for At Home Workouts <=====

Get in shape for summer fast with Turbulence Training,

Craig Ballantyne, CTT
Certified Turbulence Trainer
Author, Turbulence Training

PS - Cut your workout and enjoy more time OUT of the gym...

"Turbulence Training is phenomenal, Craig's system has taught me
more about bodyweight exercises than I knew was possible. Also
with a busy life style he offers exercises that you can do
anywhere, anytime with little to no equipment. It is affordable
and worthwhile. Thanks Craig."
Darren Motuz, Winnipeg Manitoba

Get your very own copy of Turbulence Training & the Nutrition Guide here: ===> Fast fat loss workouts... <=====

"The dumbbell and bodyweight workouts are perfect for the small
amount of exercise equipment I have at home, and I no longer regret
not having a membership to a gym. Getting the best results I've
ever had. Thanks again!"
Tylor McEchren