3 Tips to Melt Fat Off Your Body Using Body Weight Exercises
Did you know that those "introductory" body weight exercises that we've all done at some point in our lives can be turned into legitimate workouts...
WITHOUT doing hundreds of repetitions? I'd like to talk to you today about how to turn some of those typical body weight workouts into legitimate workouts by applying any of these 3 simple techniques to a single exercise.
Alright, well I'm never one for wasting time, so let's get right to it! Technique #1: The 1 and a half rep.
This method is very simple.
In order to make any exercise more difficult, and to drastically increase the calorie burn of any given exercise, simply perform a 1 and a half rep.
What that means is that every time you do a full rep, you perform one and a half reps.
Mind blowing I know.
Here's an example of how that might work.
So say you wanted to do push ups.
You would lower your chest all the way to the ground, come up half way, go back down, then come all the way up, in essence performing one and a half reps.
For a chin up, you would pull yourself all the way up, lower yourself half way, go back up, then come down all the way.
That would be a single rep.
Try doing a set of 10 one and a half rep chin ups, and tell me how you feel.
Technique #2: Perform and isometric hold.
This one is also very simple.
It basically means that at the apex of any movement, you would maintain a hold.
This is another one where an example will be a better way of explaining it.
So if you wanted to perform an isometric push up, you would get into push up position, lower yourself all the way, then hold at the bottom for 5 to 10 seconds (up to you how long you hold), and then come back up.
You'd make sure not to touch the floor.
For most people, this is enough to make any exercise very difficult.
Technique #3: The slow rep.
This one is pretty self explanatory.
Basically what you're going to want to do is perform every rep as slow as possible.
This is sort of a variation on the isometric hold, as similar principles apply.
So to do a "slow" push up, you simply lower yourself as slow as possible, then raise up as slow as possible.
To help you keep your pace steady, I suggest setting for yourself a time that it will take you to perform 1 rep.
So say you decided that each rep should be 10 seconds, you would count to 10 in your head while you did each rep, and that will help you to stay steady.
I can guarantee that any one of those techniques can make any body weight exercise extremely challenging, even for an advanced lifter
WITHOUT doing hundreds of repetitions? I'd like to talk to you today about how to turn some of those typical body weight workouts into legitimate workouts by applying any of these 3 simple techniques to a single exercise.
Alright, well I'm never one for wasting time, so let's get right to it! Technique #1: The 1 and a half rep.
This method is very simple.
In order to make any exercise more difficult, and to drastically increase the calorie burn of any given exercise, simply perform a 1 and a half rep.
What that means is that every time you do a full rep, you perform one and a half reps.
Mind blowing I know.
Here's an example of how that might work.
So say you wanted to do push ups.
You would lower your chest all the way to the ground, come up half way, go back down, then come all the way up, in essence performing one and a half reps.
For a chin up, you would pull yourself all the way up, lower yourself half way, go back up, then come down all the way.
That would be a single rep.
Try doing a set of 10 one and a half rep chin ups, and tell me how you feel.
Technique #2: Perform and isometric hold.
This one is also very simple.
It basically means that at the apex of any movement, you would maintain a hold.
This is another one where an example will be a better way of explaining it.
So if you wanted to perform an isometric push up, you would get into push up position, lower yourself all the way, then hold at the bottom for 5 to 10 seconds (up to you how long you hold), and then come back up.
You'd make sure not to touch the floor.
For most people, this is enough to make any exercise very difficult.
Technique #3: The slow rep.
This one is pretty self explanatory.
Basically what you're going to want to do is perform every rep as slow as possible.
This is sort of a variation on the isometric hold, as similar principles apply.
So to do a "slow" push up, you simply lower yourself as slow as possible, then raise up as slow as possible.
To help you keep your pace steady, I suggest setting for yourself a time that it will take you to perform 1 rep.
So say you decided that each rep should be 10 seconds, you would count to 10 in your head while you did each rep, and that will help you to stay steady.
I can guarantee that any one of those techniques can make any body weight exercise extremely challenging, even for an advanced lifter
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