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How to use bodyweight exercises for weight loss

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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😊 .

If you know someone who could benefit from this post please share it with them and don´t forget to follow us on Twitter.

Pam

Exercise

Benefits of bodyweight exercises

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For someone who is starting their fitness journey or for someone who has many years training, bodyweight exercises are always a staple.

One day I found out some videos on YouTube about calisthenics and all the guys looked amazing, lean and in really good shape, I finished watching the video and I stood up and tried to do some pushups, for my surprise I couldn´t do any… not even one. I felt so weak and angry and realized how could that happened if some years ago I could do 50 pushups?

I practiced Karate for about 11 years since I was 5 and I was able to do 50 pushups, squats, dips and bodyweight rows. Remembering this got me really angry, I wanted to be able to do that same amount of reps on each exercise and increase weight with weighted vest to go low rep.

Bodyweight exercises are one of the best exercises to get in amazing shape for many different reasons, there are variables for each exercise for any fitness level from the simple versions for beginners to more advance versions and we can do them anywhere.

Bodyweight exercises have so many benefits and they can reduce injuries when exercising, with any 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.

If you think about what type of exercise can get you in amazing shape and help you build an amazing physique it´s bodyweight, when you start you´ll find all exercises so hard to do and you may feel terrible, you may feel so weak and like failure but don´t give up, we never give up! When you start you know it will be hard and challenging even the most simple versions but that´s how we all begin, with time you start losing fat (if you´re following a right diet program) and you realize that as you lose weight and get stronger the easier all exercises get. As you lose fat and get in better shape, you weigh less so you need to push or carry less weight in the exercises, this is a great motivation to stay lean.

When you´re starting your fitness journey you´re are out of shape and you don´t want to go to the gym because you feel embarrassed so what you can do is start in your home with bodyweight exercises as resistance training and a couple of 10 to 15 minute walks every day for cardio, this helps lose fat and get in shape, with this our self-confidence increases and then you can go to the gym to add more exercises like compound movements and isolation.

We all need to be able to do bodyweight exercises and yoga which both take a lot of skills like strength and balance, when we can control our body and our mind we are able to achieve amazing things in life, it´s amazing the physique we can build just by working on getting stronger and progressing through all different variations of each exercise and we add some yoga poses we learn new skills that will also help us in our day to day.

We know that starting a weight loss journey is hard, you need to start doing physical activity at some point, usually 3 or 4 weeks after changing your diet so with exercise you need to start with small challenges, you do need to challenge yourself in order for it to change but this does not mean that you need to suffer or put yourself at risk of injuries. You can start by doing 10 pushups using a wall instead of the floor, and 10 squats using a chair to help you. Try this for a couple of weeks and let us know how you feel by leaving a comment down below and on Twitter.

If you know someone who could benefit from this post please share it with them and don´t forget to follow us on Twitter.

Pam