Harmonize Fitness
Harmonize Fitness

How to use bodyweight exercises for weight loss


We all love bodyweight exercises… well maybe some people hate them but they are a great way to start exercising and they´re also a great tool for weight loss.

We´ve mentioned before that with bodyweight exercise you are moving your body through space and it requires more strength and balance, but since they are compound movements or multi-joint exercises you are working several muscles at the same time and the range of motion is more natural which reduce stress on the joints and avoid injuries.

Bodyweight has so many advantages one of them is that you can exercise at home, you only need a pull up bar so if you´re starting your weight loss journey, if you are obese or overweight and you don´t feel comfortable going to the gym you don´t need to, you can start exercising at home until you feel confident enough to go to the gym if you want or you can buy more equipment and keep exercising at home.

Bodyweight exercises are also really helpful to get lean, to lose fat and get that lean physique, for this the best way is to focus on getting stronger and progressive through all levels of each exercise, if you only do normal pushups, squats, crunches, pull ups for a lot of reps like most people do you went get the best results. It´s not that hard to get to normal push ups or squats and do a lot of reps and so even when you can be getting a lot of volume is not the right strategy for what we want to achieve.

When you are focusing on losing weight you do have to be on a calorie deficit and this makes it harder to add a lot of volume to the workouts, you won´t have the energy you need for high volume workouts and the goal is to lose fat and maintain as much muscle as possible and for this you need to make sure you´re maintaining strength, this is why your goal needs to be to keep progressing to harder levels of each exercise with lower reps, around 5 or 6 reps no more than 10 reps, when you get to 10 reps on a certain level of a certain exercise you advance to the next level. For example with push ups you can start with normal push ups until you get 10 reps, once you can do 10 reps you go to side to side push ups, you may only be able to do 5 reps each side and that´s fine you work on that level until you can do 10 reps then you go to the next level. You do this for all exercises like squats, pull ups, chin ups, dips, leg raises.

My philosophy for resistance training is to get stronger on compound and bodyweight exercises to build lean muscle mass but when your goal is to lose weight what you actually want is to burn fat and maintain muscle mass, with this goal you´re not trying to get stronger, your goal is not to add more weight on the bar, what you want is to maintain your strength. We can´t deny that when you´re losing weight you need a calorie deficit and you won´t have the energy you normally have to lift heavy weights so this can lead to injuries or you´ll lose motivation and there´ll be days when you feel hungry so bodyweight exercises make it possible for you to maintain strength as long as you focus on progressing through each level of the exercises, doing one arm chin ups, pistol squats, one arm push ups require a lot of strength so as you keep advancing through each level you stay motivated by being able to do hard versions of bodyweight exercises and how you keep losing fat consistently.

If you´re starting you can use the wall for pushups and a chair for squats, there are simple versions for each exercise so start with those and from there you keep getting stronger and progressing to harder levels or versions. You keep the same principles or rules, you may start with 5 or 6 reps and keep working on that level until you can do 10 reps, once you can do 10 reps you go to the next level, for push ups it will be knee push ups.

Let us know by leaving a comment below and on Twitter if you´ve done bodyweight exercises and what were your results or if you´re going to give them a chance which we hope you do😊 .

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