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Last Updated on January 21, 2021

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:

Weight Loss Plan And Program: Create Your Own One

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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.

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.

          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.

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            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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                  Featured photo credit: Conscious Design via unsplash.com

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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 January 21, 2021

                  How To Workout Without a Gym And Get a Killer Gym Body

                  How To Workout Without a Gym And Get a Killer Gym Body

                  As a general rule, everyone wants to have a sexy and strong body, but no one wants to put in the work. We see a whole lot of excuses being thrown around every time fitness is mentioned, and it’s frightening that only about 3% of people in the US subscribe to the healthy living philosophy.[1]

                  That being said, have you ever stopped to think about why all these people fail to get in shape? Sure, there are some who are lazy, some with legitimate medical issues, and the readily available cheap junk food doesn’t help, but I think there is something more to it.

                  People are pressed for time, scared, and confused. Yep, it’s as simple as that. Most people either can’t make it to the gym, don’t have a lot of money to drop on long-term membership fees, don’t feel comfortable exercising around others, or they simply don’t even know what to do when they do get to the gym.[2]

                  Well, with a few useful tricks, some good information, and a bit of determination, you can create all the right conditions for building an impressive physique without ever leaving the house. Here’s a few things to have in mind:

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                  Fixing your posture and getting limber

                  The biggest issue most beginners have when they start working out is the fact that their bodies are so used to sitting scrunched up in front of a screen that they have trouble moving around freely. The human body can be amazingly limber and assume all kinds of positions, but for most people, this is going to require extensive work.

                  Start by gradually improving your posture over a few weeks, using small exercises, more ergonomic furniture, and just being mindful of how you stand, walk, and sit.[3] You can combine this with a short and sweet stretching routine, done about twice a day, to get your body ready to perform the basic exercises correctly.

                  Learning the basic movements

                  While there’s a lot of science behind both getting stronger and getting leaner, it can all be boiled down to a few core concepts and a number of the most effective exercises. Here are the best movements for overall development that you’ll need to master (you can find examples of how to perform all the exercises mentioned here on Bodybuilding.com):

                  • Squats: the king of all exercises, the squat builds most of your leg muscles with an emphasis on quads and glutes, if you go nice and deep like you should. It can be a good core and thoracic extension exercise if you hold some weight in front of you, as in the Goblet and Zercher squat variations.
                  • Lunges: a great exercise for the quads and glutes that also targets the hip extensors. It also teaches you to keep your balance.
                  • Pushup variations:[4] the pushup is so versatile that some call it “the poor man’s gym”. The standard close grip pushup works the triceps, front shoulders, and chest, while wider variations put more emphasis on the chest. Raising your legs pushes the focus towards the shoulders and the upper chest, while the handstand pushup is predominantly a shoulder and triceps exercise.
                  • Dips: another great exercise for the lower chest and triceps, this is an incredibly fun movement that can slap mass on you quickly when done correctly.
                  • Pull-ups and chin-ups: grab a bar, hang from it with arms almost fully stretched out, and then pull yourself up until your chin raises above the bar. This is a fairly straightforward, yet difficult movement that builds a big back, biceps, and forearms. Position your hands facing the head for more bicep activation, and go a bit wider with palms facing away from you to target the lats better.
                  • Rows/inverted row: a horizontal pulling motion that will add slabs of meat to your back and while improving that often lagging back head of the shoulder muscle. It even improves posture by strengthening the spinal erectors to an extent. You can bend over with the back straight and row a weight from the ground, with one or both hands, or you can grab the underside of a horizontal bar, feet on the ground, and pull yourself into it.
                  • Glute bridges: a great way to really isolate and work the butt. It also gets the hamstrings, which are often neglected by people working out at home.
                  • Floor hip extensions: a good addition that also focuses on the glutes and hamstrings, resulting in well-toned and balanced legs.
                  • Calf raises: the calf is a small muscle but an important one, especially for the ladies who want to look great in heels. It’s also easy to just throw in at the end of the workout.
                  • Planks, leg raises, and ab wheel rollout: of course, the abs need some attention too, but go for planks, hold for time, side planks, hanging or lying leg raises, and ab wheel rollout for the best results.
                  • The Superman: the spinal erectors need to be strong if they are to keep your back healthy, balance out those abs, and keep you nice and tight during most of the other exercises on the list, so definitely give this one a go.

                  Take a few weeks to just get the form down pat on all these movements and make sure that you are doing a full range of motion and slower, deliberate movements. Don’t just bounce all over the place. Establish and build momentum. You can use a good bodyweight strength training program to make sure you hit all the muscles, keep progressing, and get enough time to recover.[5]

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                  How to progress on bodyweight exercises

                  Now, if you want to have a great and lean physique — and this goes for ladies as well — you need to build some muscle to give your limbs that lovely shape you are after, before you can lose the excess flab, and expose that Greek statue of a body. Don’t try to combine endurance work with your strength exercises. Focus on building strength with the exercises above and dedicate some time every other day for things like swimming, jumping rope, or cycling to burn some calories and improve your cardio.

                  Okay, so the main question is, how does one progress on bodyweight exercises, short of gaining more weight to make them more challenging? Well, there’s a few things you can do. The first thing to do to challenge yourself is to add more reps.

                  The most important thing to remember, however, is that when you can easily perform 15-20 reps of an exercise and still have a few reps left in the tank, it’s time to make it more challenging by doing one of the following:

                  • Add an additional set. If you started at 3 sets of 5-6 reps and you’re now comfortable with 3 sets of 15-17 reps, then you can simply throw in a fourth set into the mix.
                  • Do it slower. Busting out 20 quick reps isn’t quite the same as doing 10 slow and controlled reps, where you can even add a short pause when your muscles are fully relaxed before contracting them for the next rep.
                  • Shorten the rest period between sets. 60-90 seconds is the sweet spot for resting between longer sets of 10-20 reps, but when things get easy, you can shorten this rest period progressively by 10 seconds, until you are only resting about 30-40 seconds between sets, to make it more difficult before moving on to a more challenging variation or adding weight.
                  • Move on to a more difficult variation. When you get comfortable, focus on a variation of the movement that provides a bit of a challenge, e.g. one arm on ball pushups and then single arm pushups, pistol squats, and so on.
                  • Add some weight. While you might not have access to barbells, you can always get a fairly inexpensive dumbbell set, a few different sized bags filled with sand, a backpack with some rocks, and even big water bottles and milk jugs will do the trick, just as long as you keep adding weight.

                  Work hard on your form, then try to go as hard as you can each session without overdoing it. I’d say stop a rep short of failure and rest until you feel you can go for another full set.

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                  Determining the type of cardio you need to do

                  Cardio is not that difficult to figure out and it basically boils down to a few simple rules, depending on your shape and goals:

                  • If you’re skinny and want to get sexy and muscular: Do light and steady cardio, like a brisk walk for an hour, 5-6 minutes of jump rope here and there, or even just 10 minutes of shadow-boxing or dancing every day. Don’t let it cut into your calories too much.
                  • If you’re a little overweight and want to lose 10 pounds or less and build muscle: It’s the same as the previous example, just add 2-4 more intense sessions of running, swimming, circuit training a week into the mix to cut the weight first. Revert to the previous example once you have lost the weight and recenter your focus on building muscle.
                  • If you’re seriously overweight and your main concern is cutting 20+ pounds: Again, it’s the same as the previous example, only you can go with even more intense workouts, or daily moderate cardio sessions of about 20-30 minutes for a while. Once you’ve lost most of the weight, revert to the previous example, and then to the first example when you’ve shed all the extra pounds you’d like to get rid of.

                  You can choose any activity that you like, from jump rope, cycling, and swimming to hiking and and other high-cardio sports.

                  A look at diets and keeping them reasonable

                  As far as the diet goes we’ll keep it extremely simple:

                  • Try to eat diverse vegetables with every meal
                  • Eat fruit, seeds, and nuts instead of sweets
                  • Go for lean meats instead of processed meat and cooked food instead of fast and fried food
                  • Start counting your macro nutrient intake[6]
                  • Cheat if you must, but keep these meals small, few, and far between

                  As long as you can stick with the program for about 80% of the time, you’ll be on your way to better health and an amazing body!

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                  DIY home gym basics

                  Some essentials that can help you get better results at home include:

                  • A dumbbell set
                  • Pull-Up bar
                  • Ab wheel
                  • Big ol’ sturdy bags filled with sand

                  You can do tons of great exercises with these simple tools, but if you can’t shell out for them right now, good alternatives include five gallon milk jugs filled with water, a bunch of books stacked in a backpack, using a friend/partner to lay on you, push, or pull to provide extra resistance, or just lifting heavy furniture and moving it around the room.

                  It pays to be creative. Look at how certain exercises are performed and on what type of equipment, and try to replicate it using household items. For example:

                  • Two chairs = dip station
                  • Anything that you can hang off = pull up bar
                  • A stack of large blankets on the floor = bench
                  • Stick and some rope = forearm exercise machine
                  • A towel wrapped on a bar or dumbbell grip = thick grip for hand and forearm strength
                  • Car = prowler device for pushing to build endurance and power in the legs

                  It’s all fairly cheap and you can get as creative as you like, just remember to be consistent with your training in order to see the results you wish to see.

                  All it takes is a little ingenuity and elbow grease, and you’ll set up a decent home “gym” and adopt some great habits along the way. It’s all about being consistent and trying to progress on each session, or at least each week, as you keep adding reps, using more complex movements, and adding weight, all while eating right for your current goals. Give it a shot and always remember, 90% of all this is your commitment and the intensity with which you attack these positive life changes.

                  Featured photo credit: Minna Hamalainen via unsplash.com

                  Reference

                  [1] The Atlantic: Study: Less Than 3 Percent of Americans Live a ‘Healthy Lifestyle’
                  [2] Men’s Fitness: 6 Not-So-Obvious Newbie Training Mistakes
                  [3] Perfect Postur: Tips for Improving Posture and Ergonomics
                  [4] Men’s Fitness: The Top 15 Pushup Variations
                  [5] Men’s Fitness: 6 Bodyweight Workouts That Actually Build Momentum
                  [6] On the Regimen: How To Count Your Macros – A Comprehensive Guide

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