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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 October 22, 2020

                  The Truth of Rapid Weight Loss: How to Actually Shed Pounds

                  The Truth of Rapid Weight Loss: How to Actually Shed Pounds

                  “If I drink this supplement, will I lose 40 pounds in two weeks?”

                   Another consultation with a new member in the fitness center that I manage, and yet another person that fell prey to the marketing-trap of a supplement company that promised immediate results and rapid weight loss.

                  Rapid weight loss is enticing. It speaks to our human nature. It’s unfortunately also a false fantasy of ours.

                  The truth is that while you might be able to lose weight in a very short time, it’s practically impossible to keep it off. Here’s why and how you can actually shed pounds sustainably and continuously.

                  The Key to Patience

                  A mentor of mine once told me bluntly: You can have it all young man. You can be a great salesman and entrepreneur. You can run a successful business. As long as you just refuse to give up.

                  Is it that simple? It is.

                  I came into a management position at a young age not because I’m the brightest but because I outlasted my colleagues.

                  There are a lot of similarities between business and the results in the gym. They just produce different rewards.

                  If something isn’t working simply because you don’t have the patience to push through, develop this crucial piece of the puzzle before moving on.

                  You can learn more about just how long it takes to build muscle and lose fat here.

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                  The Art of Weight Loss

                  Weight loss is simple, but not easy.

                  It’s not easy because it goes against our nature. We all have to know that our ancestors dealt with much rougher situations than we did. Over millions of years our genome has evolved to store energy in order to prepare for rainy days.

                  Only in the recent decades have we gone from scarcity to absolute abundance. The supermarket just around my corner contains ripe fruits from all over the world. Packaged, conserved foods that can be stored in our shelf for years to come.

                  While our recently-evolved, self-conscious forebrain is demanding us to keep losing 10 more pounds, our genome is desperately trying to hold on to all of those bits of energy storage, making rapid weight loss nearly impossible.

                  Fat cells used to be our friends, and now they’re enemies. (Find out more about the reason why here.) In order to beat them and lose weight, we have to learn to go against nature and trick our genome.

                  How to Trick Your Genome

                  What if I told you that there is a way to soothe your genome and your brain at the same time? How can we manipulate both of these entities to reach our goals?

                  Here’s everything that you need to know about substantial and sustainable weight loss in one sentence: Calories and satiety are not linked.

                  We can eat a huge McDonalds meal with thousands of calories but still feel hungry after one hour. We can scoop out some ice cream late at night, and the only time we feel satiated is after we’ve gained 2 more pounds.

                  On the other hand, we can eat 1-2 cups of broccoli or spinach and often feel full. What matters is the caloric density and the seven crucial factors influencing satiety.

                  7 Parts of Satiety

                  Hunger and satiety are sensations. Satiety is the absence of hunger. If we feel satiated, we feel full. If we feel full, we’re more likely to stick to a diet.

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                  If calories are not linked to satiety, which factors are? Lucky for us, a study on satiety gave us some answers. The researchers concluded:[1]

                  Servings of different foods vary greatly in their satiating capacity.[2]

                  Optimize satiety for rapid weight loss

                    And the effect of a food on one’s satiety is important, as the satiety heavily influences our future eating behavior. These are the components that played a role.

                    Fiber

                    Fiber fills up your stomach and speeds up digestion through your small intestine. This means that less macronutrients will get absorbed. Therefore, also less calories.

                    Foods containing fiber-entrapped natural sugars produced the highest satiety scores in the whole study. If you want to feel full, start taking in more fruits and vegetables.

                    Sensory Information

                    Studies have shown that our sensory information can play a huge part in our satiety and rapid weight loss. We’re primed to seek a variety of foods, but if we routinize the habit of eating the same foods during our eating breaks, satiety might come earlier.[3]

                    Water

                    If a food contains more water, it will naturally also be less calorie dense. Not only that, but the increased water content also fills up our stomach more, boosting feelings of satiety.

                    Protein and Carbohydrates

                    Protein and (good) carbohydrates seem to have great satiating effects. Both of these macronutrients can, therefore, help you lose fat more easily. However, stay away from fatty products, as fat was inversely correlated with satiety. Fat also contains nearly double the calories.

                    Plate Size

                    The bigger the plate size, the more calories you will consume, which will slow you down on the road to rapid weight loss.[4] This may seem obvious, but many people eat far more than they should simply because they fill up a plate that’s bigger than a normal portion size.

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                    Amount of Fat Cells

                    Our fat cells, scientifically called adipocytes, release a hormone called leptin. Leptin levels are significantly higher in obese individuals. When we start dieting, our leptin level goes down fast—too fast. It’s an indication to our brain that we’re starving.

                    We suddenly feel hunger, have reduced motivation, and burn less calories at rest. This means that if we’re overweight, our body wants to keep us like that.[5]

                    Serotonin

                    Do you ever wonder why chocolate is so addictive? This tasty, dark food is releasing serotonin in our bodies to the same extent as cigarettes. This explains why stress often causes weight gain.

                    They crave that good-feeling neurotransmitter that gets released in our brains. This means that the less stress we have and the better we feel, the more satiety we will experience.[6]

                    The Next Steps

                    “Give me six hours to chop down a tree and I will spend the first four sharpening the axe.” -Abraham Lincoln

                    It’s time that we start thinking about long-term weight results when it comes to weight reduction. We have to realize that if we use the dieting approach to rapid weight loss, we’re losing both muscle and fat mass.

                    This means that every time we start a diet, it gets harder, not easier.

                    It’s therefore absolutely crucial that we start with the end in mind. We have to start a diet that is sustainable for months to come. There are three ways to do that:

                    1. Focus on Satiety

                    While a calorie deficit is important, we also have to focus on staying full. If our brain thinks we’re starving, our diet is doomed to fail.

                    If we fight against our genome, we enter a war we can not win. If we fight against our genome, we enter a war we can not win. Eat high protein foods while avoiding processed foods. This will get you started.

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                    2. Add Weightlifting and Cardiovascular Training to Your Schedule

                    Weightlifting and cardio can improve the ratio of lost fat and muscle mass and keep us healthy. Increased muscle mass will also make it easier to keep off the weight, as it increases our caloric need.

                    You can learn more about why cardio is so good for you in this article.

                    3. Add Incremental Changes

                    A diet shouldn’t necessarily be a diet. It should be a long-term dietary change for the better. We lay the groundwork to our dieting success by beginning with the end in mind.

                    Try making one small change to your diet each week to avoid shocking your body and mind. As you work incrementally, you’ll train your body to adjust slowly and sustainably.

                    Conclusion

                    Rapid weight loss is a false fantasy. There’s no supplement that will help you lose 40 pounds in 2 weeks.

                    It’s practically impossible to keep the weight off long-term if you do this because the dietary switch was never sustainable in the first place.

                    Instead of focusing on short-term results, we should pay special attention to long-term habit change to get us to a healthy weight and more balanced levels of body fat.

                    Weight loss is a trojan horse. We might expect superficial results like an improved reflection in the mirror, but if we begin with the end in mind and focus on long-term habit change, it affects multiple components of our existence and can lead to a better quality of life overall.

                    More Weight Loss Tips

                    Featured photo credit: Meghan Holmes via unsplash.com

                    Reference

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