To Lose Weight With Strength Training - Pull Ups and
you've been wondering whether you can lose weight with strength
training, read on. Strength training can involve body weight training
and weight lifting as well. You basically build muscles as well
as increase your strength. Like the name says, body weight training
makes use of your own body weight to perform strength training
exercises like push ups and pull ups. You don't need any weights.
In this article am going to cover mostly on body weight training
and how to lose weight with strength training by performing pull
ups and push ups.
ups and push ups are powerful exercises and are known as compound
exercises meaning they solicit more than 1 muscle group in a
single movement. Any exercise which requires more than 1 muscle
group into action is known as compound. Other examples include
squats, lunges, dips. The opposite of compound exercise is isolation
exercise. An example can be bicep curls whereby you isolate
and focus primarily on the biceps.
good thing about compound exercises is that you can perform
just one or two exercises and you have already done a major
upper or lower body workout. Now let's take a look at what muscle
groups pull ups and push ups target. Pull ups work the middle
back, the lats, the shoulders, biceps and forearms. As for push
ups, they solicit the chest muscles, triceps and shoulders and
even strengthen the abs. This is why I love compound exercises.
I've got to admit that these two exercises are the core of my
strength training workout which I've been doing for years. Apart
building muscles and improving your strength, pull ups and push
ups can help you lose weight. Here are two tips:
might know that in order for you to lose weight, you need to
burn those extra calories in your body. This surplus of calories
is what is known as fat. To get rid of this excess fat, you
need to burn more calories than you consume. Say your daily
calorie intake is 2,000, you need to burn more than 2,000 calories
to lose weight.
exercises like push ups and pull ups are not cardio exercises
but they can help you in your quest for weight loss and eliminate
excess calories. If you've done any type of cardio workout before
like jogging, bicycling, aerobics, you'll notice that you'll
spend a great amount of energy after indulging in those activities.
In other words, your heart rate will increase and you'll sweat
a lot. Perspiring is key to burn fat and losing weight. Pull
ups and push ups can do the same thing provided they are done
intensely. They are demanding and can exhaust your whole body
while burning calories fast. But if you perform them lightly
or moderately, you will not reap the same benefits as a cardio
workout. To burn stubborn fat, try completing a series of sets
and repeats with push ups and pull ups like 3-5 sets of 15-20
push ups and 3-4 sets of 6-10 pull ups. Get about 45-60 seconds
rest in between sets. One thing about pull ups is you will need
a pull up bar. Either you can get one fixed in your home or
simply go to the gym. Try this workout 3 times per week.
If you're obese or quite overweight, it might not be a good
idea to get started directly into these exercises to lose weight
due to the fact that it's not easy. If you can hardly perform
one or two repeat, then you won't be able to do it intensely.
Better work your way with cardio training first and some weight
lifting to build strength, then after losing some weight, it
will be easier to do push ups and particularly pull ups which
the other hand, if you're a bit overweight and want to burn
those excess pounds, push ups and pull ups can help you just
do that. You just need to build your repeats and sets gradually.
With time and patience, you will be able to perform enough sets
and repeats to get a great and grueling workout out of these
you'll be building lean muscle mass with pull ups and push ups,
your metabolism will automatically get a boost. When your metabolism
is more active, your fat burning furnace will be more stimulated
and you're more proned to burn fat even when remaining idle.
To resume, the more lean muscle mass you carry, your ability
to burn body fat increases tenfold.
also crucial to follow a balanced diet rich in quality protein,
complex carbohydrates and healthy fats plus adequate water intake
to enable you to get an effective workout with push ups and
pull ups. Without proper nutrition, your training will suffer
and building lean muscle mass will become harder. Also, by adhering
to nutritious meals and muscle building foods, your metabolism
will kick in.
Here you go, I hope this article has shed some light and provide
some insightful information on how to lose weight with strength
training by making use of pull ups and push ups primarily. Of
course, you can also add other exercises like squats and dips
to your existing workout to get even greater benefits.
discover how to get the most from strength training without
weights and lose weight, I recommend you check out Workout
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