Weight loss is quite a sign of good living. Besides, we all love keeping fit. However, spot reduction is a common mistake many people make on their way to fitness journey. I’m sure you must have read it doesn’t happen. To lose fat in a part of your body means to lose a part of your overall body fat. I previously published 10 brutal creativity truths we all neglect.
A series of compound exercises will help you with weight loss. Also retains your muscles so you don’t end up not liking your physique. Indeed, some people ended up not liking the result of their desired weight loss goal. Also, these type of exercises involve more joints and muscles. And the more energy you use the more fat you burn. Have you read 10 Online courses that can saddle your life.
Bodyweight compound exercises for weight loss
Push-Up for weight loss
The push-up is an effective movement that works out your chest, shoulders, and triceps. Push-up will also tone up your abs as they will stabilize you throughout the movement. Here’s how to perform a correct push-up; Check out 10 secrets to win your fiance’s family.
Lay stomach-down on the floor with your hands on the floor next to your chest. While the balls of your feet are pressed into the floor. Push yourself off the ground by extending your arms using your chest and triceps muscles while keeping your back straight.
Squeeze your chest muscles at the top of the exercise. Lower yourself and repeat, making sure to keep your muscles under tension. It is, however, important to use a temp of 1 second up, 1-second rest and 2 seconds down.
Progressions for the push-up include doing them on an incline or decline. Also, doing them on one foot, this helps with balance, one-handed push-ups and handstand push-ups. Start with the regular push-up and move onto these progressions once you feel comfortable.
Squatting for weight loss
Squatting is one of the important exercises for weight loss. Exercising your legs is important for stability and strength for everyday movements. Also, because you don’t want a built upper body with chicken legs. Squats work your quadriceps, glutes, hamstrings and use the core and calves for stability.
Here’s how to do the squat effectively:
Firstly, stand with your feet with your shoulder wide apart. While your toes point straight out in front of you. You can slightly turn your toes out, but DO NOT turn your feet in. In the long-term, this will tear up your knees and give you back problems. Pick out a spot on the wall and don’t look away from it, this will help with form.
Keep your back straight and squat down until your knees are bent 90 degrees. You can keep your hands anywhere you want during the exercise. In as much as your shoulders are squeezed back and your back is straight. Once lowered, squeeze your quads, hamstrings and glutes and stand back up. Make sure your knees aren’t falling in or bowing out during the movement. Repeat, and remember to keep that core engaged!
Basically, you’ll need something to hang from. You can use a deck, playground monkey bars, a ledge or just buy a pull-up bar.
Here’s how to perform the pull-up:
Hold onto whichever device you’re using to hang yourself. While using either a pronated or supinated grip (palms facing away from you or towards you), pull yourself up.
Focus on using your lats and biceps to complete the movement and watch your head! Once up, lower yourself completely and repeat. Make sure to maintain constant motion and refrain from any jerking or kipping motions.
Pull-ups are a fantastic weight loss exercise whether in or out of a gym. It’s also great back and bicep-builders. Progressions for this exercise include adding weight or performing with one hand. Regressions for the pull-up are performing only the eccentric movement (the negative, or coming down portion of a rep). Or having something in place to support your knees to make the rep partial.
The deadlift is one of the kings of exercises you can do with a barbell. Also can be done with your bodyweight. This is a great strength move for your glutes and hamstrings.
Here’s how you can perform the deadlift with the weight of your own body!
Position the bar over the top of your shoelaces and assume a hip-width stance. Push your hips back and hinge forward until your torso is nearly parallel with the floor. Reach down and grasp the bar using a shoulder-width, double overhand grip.
Inhale and pull up slightly on the bar while allowing your hips to drop in a seesaw fashion. This phenomenon is commonly referred to as “pulling the slack out of the bar”.
As you drop the hips and pull up on the bar; set the lats (imagine you’re trying to squeeze oranges in your armpits). And ensure your armpits are positioned directly over the bar. Drive through the whole foot and focus on pushing the floor away. Ensure the bar tracks in a straight line as you extend the knees and hips.
Once you have locked out the hips, reverse the movement by pushing the hips back and hinging forward. Return the bar to the floor, reset, and repeat for the desired number of repetitions.
This exercise is great for your hamstrings and glutes and will help with overall leg strength and motility. Progressions for this exercise include adding resistance in the form of bands, dumbbells or kettlebells and changing the tempo.
Dips are one of the best chest and triceps building exercises period.
Here is how to correctly do it
Stand in between whatever you’re using to dip. You can make use of monkey bars, tall chairs, etc. Either grab the bars or put your hands down flat on the surface of what you’re using.
For the chest, lean forward while you stay upright for triceps. Slowly lower yourself down, making sure to keep your elbows tucked in and controlling the movement for the whole rep. When you’re all the way down, push with your chest and triceps to bring yourself back to the starting position.
This is a simple exercise, but it’s not easy. Feel free to complete partial reps until you can complete one whole rep. Putting something in place below your feet or knees if your knees are tucked can help you accomplish partial reps. As a progression, add weight or increase tempo.
I personally love lunges while aiming for weight loss. Lunges are great for flexibility, mobility and stability in your legs. These should be a staple for stretching and working out your hamstrings, quadriceps and calves.
Here’s how to do lunges
Stand with your feet together and your back straight. Extend one leg in front of you and lower yourself with your legs until your rear knee touches the ground.
Once lowered, push yourself off the ground with your front leg and return to the starting position. Make sure to control the movement for the whole rep and keeping your back straight. Also, make sure to squeeze those glutes and hamstrings and keep the core engaged for stability.
That’s it! Lunges are pretty straightforward. Although a few won’t kill you but perform in volume that will not burn out your legs. And it can provide a great stretch during your warm-up.
In conclusion, each of these exercises are very effective and performing them with correct form will help avoid injury. Also, each of the exercises has its own variations. If you are an entrepreneur, learn to plan for dry days here.