Here is a guest post from Reda Elmardi on the best bodyweight exercises that you could do. Enjoy!
Looking to build muscle and burn fat?
If so, then join the queue of the several other million people in the world who also wish to achieve the same results as you.
Sadly, when it comes to our physiques, it is far too easy to gain fat, and not easy enough to build muscle. To top it all off, it’s also much easier to lose muscle as it is to lose fat, which is perhaps another one of life’s cruel ironic twists that make life so difficult for us.
Despite this, however, complaining and feeling sorry for ourselves won’t get us anywhere fast, so if we are indeed serious about making the changes required to get us into shape, we will need to ensure we actually get up off our butts and put in the hard work.
When it comes to burning fat and building muscle, obviously you need to ensure you’re eating the right foods at the right times.
As well as the diet and nutritional side of things, however, there is also the exercise and physical activity to cover as well.
People often think that, in order to build muscle, that you need to lift heavy weights in the gym 24/7, when in reality, that is not the case at all. In reality, not only do you not need access to a gym, you don’t even need access to weights either.
Body weight exercises can help you to burn fat and build muscle far more effectively than you could have ever imagined. Here we’ll be looking at a few of the best body weight exercises for building muscle and burning fat, that you can try virtually anywhere, at anytime.
Push ups – First and foremost, when people think of body weight exercises, it is the humble push up that tends to spring into most people’s minds, and for very good reason too.
Push ups are ideal as they can be performed quickly, virtually anywhere, and can even be tweaked and adjusted to target other body parts, and to make the exercise even more difficult and testing. Push ups primarily work the chest, and in actual fact, are utilized by bodybuilders all over the world, as part of their chest routine.
To help really stretch the chest and give it a fantastic workout, try performing the push ups on a chair or from elevated positions, so you can go down deeper and enjoy a much deeper stretch as a result.
Pull ups – Pull ups are absolutely fantastic bodyweight compound back exercises that are actually used by many bodybuilders, in place of other conventional exercises such as the lat pull-down.
Pull ups are great for working multiple parts of the back at once, and can be performed virtually anywhere where there is a stable and secure bar, or a similar alternative.
Again, it too can be adjusted by altering your hand positioning as, by taking a close underhand grip, you can work your biceps. If you go for a wider grip, you can work your outer back muscles.
For a well developed back, pull ups are absolutely essential.
Bodyweight squats – Think you need to squat heavy barbells to get a great set of legs and glutes?
Think again, as bodyweight squats by themselves are more than efficient enough to develop your lower body and leave you feeling like you’ve had one heck of a leg workout in the process.
To perform this exercise, you simply stand with your feet slightly wider than shoulder width apart, you keep your back straight and your head up, and then you simply squat down as low as you can go, and repeat for any many reps as required.
Close-grip push ups – We mentioned previously how push ups can be adjusted to target other body parts, well now, we’ll look at an example of exactly how this can be achieved.
Primarily, the push up works the chest using bodyweight only. It also recruits a little of the triceps muscle in the process.
By placing your arms and palms much closer together, however, you can instead target your triceps when you perform the exercise, giving your triceps an amazing workout, as well as still working your chest and pectoral muscles in the process.
Stomach crunches – When it comes to our cores and our abdominal development, stomach crunches are ideal and are considered by many to be the most common and most popular bodyweight ab exercise you could ever wish for.
With stomach crunches, you basically lay down flat on your back, bend your knees, and, placing your arms either crossed over your chest, or behind your head, will sit up using your abdomen, making sure to keep your legs firmly and securely in place.
After a few crunches, you should begin to feel “the burn” as it were, and will feel a deep stretch in your core and abdominal muscles. If you want a fastest way to get abs, make sure you include stomach crunches in your weekly training regime.