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Full Body Workouts To Make You Strong After Weight Loss

Full Body Workouts To Make You Strong After Weight Loss

Controlling weight can be challenging especially when you are keen to maintain a healthy, strong body without getting slim. By getting slim means getting skinny, in other words. A healthy, strong body requires muscles, and that requires some serious workouts. The following selective exercises are full body workouts that will cut down on the excess weight and body fat, trimming your body into your desire result. More importantly, all the workouts are suitable for all sexes.

If you want to know more about weight loss, you can’t miss the following article that provides all useful tips you need:

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Weight Loss Plan And Program: Create Your Own One

1. Every beginner’s favorite: Push-ups

Push-ups are one of the basic full body workouts that are introduced to everybody, regardless of their age.  When doing push-ups, the muscles from the chest, triceps and core are used. After completing one push-up, it is believed that a person elevates 60 percent of their body weight. There are many forms of push-ups, labelling on the different stages on a person’s ability. Below is based for a beginner.

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pushups
    via Pinterest

    Steps:

    • Position yourself face down on the floor, with both your hands 36 inches apart from the body. Lift your torso up levelling at your arms length.
    • Now push yourself towards the floor, with your chest almost touching it. Inhale while doing this.
    • Lift yourself up back to the normal position. Exhale out while doing this.
    • Take small intervals during each push-up, and continue as long as you can do.

    2. Lunges for the muscles

    Another old-school exercise, lunges work on the quadriceps, on the gluteus muscles, and the hamstrings. Lunges will help in shaping, strengthening and building various muscle groups altogether. A simple method of lunge is easily achievable for any beginner, however, if one wants a challenge, they can try with dumbbells or kettlebells held in each hand. The image below shows different types of lunges:

    lunges
      via Pinterest

      3. Squats: Another easy full body workouts

      Here is another basic exercise that will help to shape the gluteus muscles, hamstrings and the hips. Beginners can only focus on the lower parts of the body till they are used to the exercise. If one wants to focus on the upper part of the body, they can try using weights while doing squats. The picture will provide an elaborate plans on how to achieve squats for a beginner.

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      squats
        via Pinterest

        4. Flatten out with a stability ball

        Besides dumbbell, a stability ball is a must for a full body workout. There are different forms of exercises that one can do with a stability ball. This following exercise shows you how to work on your muscles, flatten the stomach, and stabilize the spine.

        rollout
          via Pinterest

          Steps:

          • Place a mat on the floor and kneel on it facing the stability ball.
          • Grasp both your hands and put the forearms on top of the ball.
          • At a slow pace, keeping your back straight, lean forward and roll out the ball in front of you. Make sure your forearms stretch as far as possible.
          • Slowly pull back to the original position. Repeat.

          5. Straight arm pullover with dumbbell

          Advantage of this workout is that it will help build the chest muscle.

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          pullover
            via Pinterest

            Steps:

            • Lie flat on a bench, stretch your arms holding the dumbbell with both your hands above your chest. Your feet should be on the floor.
            • Very gradually move your hands behind your head, make sure they are parallel to the floor. Halt for few seconds. Pull back your hands back to the position. Repeat.

            6. The supine bridge

            Supine bridge is an essential exercise if you want to build your muscles, and stabilize your abdominal wall and the spine.

            supine up
              via Pinterest

              Steps:

              • Place a mat and lie down on your back. Place your feet flat on the mat and bend your knees. Spread your arms beside you, facing the palm up, in 45 degree angles.
              • Raise your hips up, forming a straight line through your shoulders, hips and knees. Stay in that position for few seconds.
              • Lower your hips and come down slowly. Do this as long as you can.

              7. Toe tap crunch

              This exercise is perfect for the stomach. The entire stomach muscles are build due to this exercise.

              toe tap
                via Pinterest

                Steps:

                • On a mat, lie flat on your back and bend your knees. Put both hands behind your head while placing the right foot in front of your left knee.
                • Very carefully, lift your head and shoulders up while bringing your knees to your chest.
                • Slowly lower your head and shoulders first and then lower your left foot.
                • Do the same with your left foot. Take short rest in between the steps.

                8. Dumbbell kickbacks for your triceps

                Since this exercise is all about the triceps, the lower back of your arms will be benefited only. You can do this exercise in your gym or at home. All you need are a chair (if at home) or your exercise bench (if at the gym).

                tricep kickback
                  via Pinterest

                  Steps:

                  • Take a dumbbell in your right hand and place your left leg on the chair.
                  • Recline forward, supporting your weight on your left leg.
                  • Bend the right elbow and move the dumbbell at your side.
                  • This is the tricky part: without moving the elbow, straighten your right arm and push it backward.
                  • Move your arm back to where your dumbbell was by your side.
                  • Switch the dumbbell to your left hand and repeat it with your right leg.

                  Those who will be trying these exercises for the first time, make sure you take plenty of rests in between your each step. After completing, you may face body aches which are absolutely normal. Drink plenty of water and take warm showers after exercises. If need be give a day break. This uncomfortable is temporary. Once you get used to the exercises, it will be easier on you. One of the benefits of these full body workouts is that your body will be toned down without making you look thin, yet, your body fats will be eliminated.

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                  Sumaiya Kabir

                  Sumaiya is a passionate writer who shares thoughts and ideas to help people improve themselves.

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                  Last Updated on August 10, 2020

                  Why Can’t I Lose Weight? 8 Reasons Why You Aren’t Getting Fit

                  Why Can’t I Lose Weight? 8 Reasons Why You Aren’t Getting Fit

                  It’s only natural for anyone in such a situation to wonder “Why can’t I lose weight? Why am I struggling to get fit?”

                  You may even want to give up but don’t!

                  I am here to provide you with help in figuring out why you are struggling with getting fit and will some realistic solutions.

                  First, it is important to highlight that being skinny doesn’t automatically make someone healthy or fit. In-fact, that’s far from the truth as a small frame doesn’t guarantee either.

                  However, it is a known fact that there are more health risks associated with obesity. With this in mind, losing 10 to 20 pounds could improve your health condition and overall fitness. For example, excess fat can cause inflammation and you risk causing damage to your joints and tissues. By losing and keeping weight off, you will lessen your chances of having illnesses such as arthritis, inflammation, and damaging your joints.

                  Now that we have discussed the importance of weight loss, let’s move on to the interesting part – 8 possible reasons why you aren’t losing weight.

                  1. Are You Starting Your Day with Breakfast?

                  Here’s the deal about dieting. Breakfast is the most important meal of the day and if you’re not eating the most important meal of the day, you are probably doing yourself a disservice.

                  You may think skipping breakfast will help you shed those pounds. However, by noontime, you will find yourself famished, causing you to eat more during lunch. Studies have shown skipping breakfast is correlated with obesity.[1]

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                  You want to have the first meal of the day within an hour of waking up. Eat something that’s fiber-rich and packed with protein to carry you until lunch. Grab a fruit, a vitamin-rich smoothie or a whole-wheat toast with eggs along with some Greek yogurt.

                  2. Does Your Metabolism Affect Your fitness?

                  How fast you burn calories will depend on your metabolism. If your metabolism is slow, then perhaps it is the reason you’re not losing the weight as quickly as you would like to.

                  There are many factors affecting your metabolism, for example ageing, or how active your lifestyle is. If you’re not as active as you once were, you may experience a decline in your muscle mass. As a result, your metabolism slows down.

                  If you want to speed up your metabolic rate, lift weights and stay away from low-calorie diets.

                  3. Can Genetics Affect Your Fitness?

                  Yes, it is possible you inherited the slow metabolism from your parents or even your grandparents. You can’t control this kind of inheritance.

                  Unfortunately, with a slower metabolism, you will have to work harder than those with a fast metabolism to lose weight.

                  4. Does Gender Reduce Your Chances of Losing Weight?

                  Sounds silly, right? It’s not! This is a great question and the answer is complicated.

                  According to a study, it seems it’s a lot easier for men to lose weight compared to women.[2] On the other hand, when women lose weight, they keep it off longer than men. The big differences are where and how men and women lose weight.

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                  Men lose weight on their abdominal area first. Women, not so much. The stomach and hips are the hardest areas of the body for women to lose weight and to train. Therefore, if you’re a woman who wants to lose weight on her stomach, strap on binding corsets and waist trainers, they really do help.

                  Remember, weight loss is not all corsets, the best way to lose weight alongside wearing shapewear and exercising is to create a calorie deficit.

                  5. Are You Eating Before Going to Bed?

                  Having a snack too close to bedtime is a no-no. If you’re eating before bed, it could be why you are struggling to drop those pounds and get fit. By eating before going to bed, you’re making it difficult to burn fat.

                  A study conducted by researchers at Brigham and Women’s Hospital and Harvard Medical School in the US, and the University of Murcia in Spain concluded that consuming food during the circadian evening plays an important role in body composition.[3]

                  Try eating dinner about two or three hours before you lay down for the evening. Anything less will raise your blood sugar and insulin levels and your temperature.

                  Snacking after dinner will also increase caloric intake depending on your snack of choice. If you must munch on something, choose your snacks wisely.

                  6. Can Stress Affect Your Fitness?

                  Some people get stressed out and they eat, but here’s the kicker. They reach for comfort foods and most of the time, it’s junk food like ice cream and chocolate cake.

                  Instead, if you find yourself stress eating, make a conscious effort to reduce your stress levels by taking an alternative route and instead of stress eating, reduce stress by exercising or meditating.

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                  Stress plays a vital role in our health and fitness, where necessary seek the appropriate medical help.

                  7. What if You Have Trouble Sleeping?

                  Sometimes when you worry or suffer from certain illnesses, you may have trouble falling or staying asleep. This can affect the metabolic rate as well and your energy levels.

                  When you don’t have enough energy, it makes working out less desirable. This could be another reason why you can’t lose weight.

                  Did you know people who don’t get enough rest eat about 300 or more calories a day versus individuals who get enough sleep?

                  For example: After coming home from a hard day at work, no one wants to cook. It is easier to stop by the first fast-food restaurant and eat that 1200 calorie burger combo meal. Maybe even eating that 300 calorie chocolate bar for dessert.

                  If you find yourself eating out often, could this be yet another reason why you struggling to get a good night’s sleep. Take away food generally contains a lot of hidden calories making it harder for your body to burn through the night.

                  8. Could Your Thyroid Be Contributing to Why You Are Not Getting Fit?

                  An under-active thyroid can influence your ability to lose weight. This condition is known as ‘hypothyroidism’, not to confuse with hyperthyroidism (an overactive thyroid). Let me explain.

                  An overactive thyroid affects your ability to gain weight, not lose it.

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                  With hypothyroidism, your body retains water and salt buildup. Because of this, you gain pounds, making it difficult to lose them. This condition, along with other chemicals in the body, affects your energy levels and your metabolism.

                  If you suspect this is the reason why you are struggling to get fit, talk to a medical professional about it. The doctor or nurse practitioner will know exactly what to do.

                  Summing It Up

                  There are many factors that affect whether you gain or lose weight. To give you the best chance of losing weight effectively, you should aim to identify and control these factors.

                  There are a number of benefits to losing weight and getting fit. For example, by dropping a few pounds you will take pressure off your knees and other joints in your lower body. As well as increasing your overall health condition by reducing illnesses such as stress, blood pressure and blood sugar levels.

                  Finally, remember it’s not all about what you eat. Whilst diet is vital in the process of losing weight and getting fit, it is not the only factor to consider when losing weight. You need a well balanced fitness program consists of diet and exercise. Therefore, performing regular exercise such as lifting weights a few times a week and will help meet your goals quicker.

                  Please use these useful tips to help you lose weight, get fit and achieve your dream body.

                  More Weight Loss Tips

                  Featured photo credit: Debby Hudson via unsplash.com

                  Reference

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