![]() You espouse people finding exercise they love to help them lose weight (and you also advocate strength training…), but criticise gyms – why? I’ve lost 45kg with the help of some absolutely fantastic gyms, in combination with team sports, running outside the gym, and all kinds of different exercise, and my gym use in that time fluctuated between once a week or six times a week, with no obligation to keep going or keep paying. But I really can’t get on board with your “screw the gym” attitude all over your website. Look, your site is great to encourage people to lose weight for the right reasons. Remember this is a basic routine, I’ll add intermediate and more advanced routines over time.Įxercise images courtesy of: WorkoutLabs. To get the most out of this routine, make sure you’re eating properly! Cut back on the refined suger and eat more real food. I recommend walking every day, but at the very least you should walk on the days in-between this bodyweight routine. It’s during this recovery time that your muscles start to build. Your muscles need time to recover, this is just as important as actually doing the exercise. Fill a 2L milk bottle with water or sand, or just find something that’s hard to lift 10 times in a row.ĭo this routine 2-3 times a week but not on consecutive days. You don’t need dumbbells for the dumbbell rows. If you can’t do full push-ups, setup on your knees instead of your feet. Pretend you’re sitting down on a chair and getting back up again. Always stretch after a workout.įor the squats, keep your back straight at all times. When you’re finished, make sure you stretch. Don’t make my mistake! Make strength training part of your workouts today.Įnough Already, Just Give Me the Workout Plan! A Body Weight Workout for Beginners ![]() As a result I was heaps smaller, but still a flabby version of myself. I lost 30kg before I started strength training. If you’ve been here before, you’ll know my biggest regret in my own weight loss mission was not adding strength training to my workouts earlier. Numerous studies have shown that this can boost your metabolism for up to 36 hours after you finish your workout. So, unlike cardio your body keeps working after you stop exercising. Strength training has a much higher rate of exercise post oxygen consumption than cardio. If you’ve started to reduce the number of calories you consume every day, strength training will help retain and build on the muscle you already have.ĮPOC. Strength Training! Strength training will help you lose weight in a number of different ways. So What’s a More Efficient Way to Burn Fat? It’s a great place to start and should be part of any balanced fitness routine. It’s good for your heart and it’s good for general fitness. So, you’re burning calories while you’re walking or running but once you stop, so does the calorie burn.ĭon’t get me wrong, cardio is good for you. Basically it means that you’re only burning calories while you’re performing the cardio exercise. What the hell does that mean? Good question. Why? Let’s talk science for a moment: There’s bugger all Exercise Post Oxygen Consumption (EPOC). In fact, cardio in general is an inefficient way to lose weight. I’ll never say a bad word about walking, but it’s a horribly inefficient way to lose weight. All up I walk nearly 10km in a typical week day. I walk to work, I walk home, I walk to go eat my lunch. In my mission to lose weight, walking has been my go-to exercise. So Cardio is Great but it Isn’t the Best Use of Your TimeĪs you know I’m huge advocate for walking. But if burning fat, building muscle and looking great is your target, read on. If losing weight is your main focus, top-notch food choices are the fastest path to success. I can undo all that and then some in about 20 minutes by downing 2 fush and 1/2 a scoop of chups, for a whopping 1050 calories. Think of it this way I burn about 550 calories walking everyday and that takes me about 90 minutes. ![]() Sounds like a lot yeah? I suppose it is, but it still leaves me with over 160 hours to screw everything up. What you eat is responsible for 80-90% of your success, AND YOUR FAILURE. Yeah I know, I’ve said it before but I keep harping on about it for a reason. If you want to lose weight, the MOST important thing to focus on is your diet.
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