The 5 Pillars of Bodyweight Training for Fat Loss
1.) Perform Total Body Workouts: For best results, you need to perform 3 total body resistance training workout per week with at least one day of rest between sessions. By working every muscle in your body each and every workout you will provide the optimal stimulus for both fat loss AND muscle growth. Not only do you maximize the number of calories burned during your workout, but you also maximize the number of calories your body expends recovering from your workout. These short-term increases in metabolism last anywhere from 24 to 48 hours after your workout. In addition, by gaining muscle, you will promote long-term increases in metabolism as it requires significantly more energy for you body to maintain new, hard-earned muscle mass. This is how you build an amazing metabolism and become a fat-burning machine 24-7-365.
2.) Train Multi-Planar, Multi-Joint Movement Patterns in Free Space: There is no body part training here! The key to a properly designed resistance training program is one that emphasizes performance and function by focusing on movement patterns. This approach provides more balanced training and prevents injuries. Each and every workout you will perform 6 total exercises consisting of a double-leg movement (knee or hip-dominant), a push (horizontal or vertical), a pull (horizontal or vertical), a single-leg movement (knee or hip-dominant), and two core movements (trunk or hip-dominant). Furthermore, these movement patterns (with the exception of the isolated core work) consist of compound, multi-joint exercises that train your body in all 3 planes of motion (e.g. a leg extension vs. a squat). This means more muscles used, more calories burned, and thus greater stimulus for both fat loss AND muscle gain.
3.) Perform Alternating Sets: Straight sets with long rest periods simply don’t make the cut here! You must perform alternating sets of non-competing exercises (ex. upper, lower, and core exercises) in circuit training fashion so that you can get as much work done as possible for both maximal fat loss AND muscle gain in minimal time.
4.) Escalating Density: From workout to workout, your goal is to accomplish more work in the same amount of time by performing more total reps and/or sets for each body weight exercise variation with perfect form and technique. More work done means more fat lost and more muscle gained. It’s that SIMPLE!
5.) Escalating Intensity: From month to month, your goal is to be able to gradually perform more difficult body weight exercise variations that require more strength. This increase in relative loading provides the stimulus of progressively harder work so that you can stay in a true fat-burning, muscle-building mode and breakthrough frustrating training plateaus.
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