Body weight circuits are a great way of improving your strength and overall fitness. Using your body weight means you can train on the move with little or no equipment, e.g if your in a hotel in the middle of nowhere you could find a small bit of grass or court yard and bang out a 15 minute circuit. You shouldn't however assume that you will find using your body weight easier than other exercise methods.
If you have never been into a gym or haven't done any training for a while it can be very nerve racking and you can feel very intimidated with the surroundings and your body so why not try simply body weight circuits to combat against this and tone your body up a little before walking in there.
Body weight circuits can be tougher on you than anything you've ever experienced but only if you put the effort into it, by doing this it can boost muscle growth and your fitness levels. That is why the military use this on a regular basis in basic training because it pushes people to their limit if worked hard enough.
A simple circuit could consist of the following exercises:
Press ups, Squats and Crunches. These exercises done in a simple plan just 15 minutes a day could help you accomplish some fat loss and muscle growth especially as a beginner to training.
A more intense circuit could consist of the following exercises:
Press Ups, Squats, Crunches, Close Arm Press, Sit Ups and Lunges. Again these exercises done in different ways like burn out sets for instance or slower reps can blast the body in record time.
I personally love using my own body weight as I have used it in the forces and lost a lot of weight and toned my body up. But its not all down to exercise, you should also be looking at what your eating and how much as a lot of it depends on if your taking enough calories in, because if your not it can have an opposite effect on what your trying to achieve.
Workout what calories your body needs to function properly with this formula:
Women - 655 + (4.3 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)
Men: 66 + (6.3 x weight in pounds) + (12.9 x height in inches) - (6.8 x age in years)
After that add your activity levels
If you are sedentary: BMR x 20 percent
If you are lightly active: BMR x 30 percent
If you are moderately active (You exercise most days a week.): BMR x 40 percent
If you are very active (You exercise intensely on a daily basis or for prolonged periods.): BMR x 50 percent
If you are extra active (You do hard labor or are in athletic training.): BMR x 60 percent
And this should be the total calories your body needs.
For example myself - 66 +( 6.3 x 210) + (12.9 x 72) - (6.8 x 31) = 2041
2041 x 30% = 612 + 2041 = 2653 calories I need a day.
If your training is consistent then you would have to increase this for example a Royal Marine wound need 5000 calories a day to complete his basic training.
If you have never been into a gym or haven't done any training for a while it can be very nerve racking and you can feel very intimidated with the surroundings and your body so why not try simply body weight circuits to combat against this and tone your body up a little before walking in there.
Body weight circuits can be tougher on you than anything you've ever experienced but only if you put the effort into it, by doing this it can boost muscle growth and your fitness levels. That is why the military use this on a regular basis in basic training because it pushes people to their limit if worked hard enough.
A simple circuit could consist of the following exercises:
Press ups, Squats and Crunches. These exercises done in a simple plan just 15 minutes a day could help you accomplish some fat loss and muscle growth especially as a beginner to training.
A more intense circuit could consist of the following exercises:
Press Ups, Squats, Crunches, Close Arm Press, Sit Ups and Lunges. Again these exercises done in different ways like burn out sets for instance or slower reps can blast the body in record time.
I personally love using my own body weight as I have used it in the forces and lost a lot of weight and toned my body up. But its not all down to exercise, you should also be looking at what your eating and how much as a lot of it depends on if your taking enough calories in, because if your not it can have an opposite effect on what your trying to achieve.
Workout what calories your body needs to function properly with this formula:
Women - 655 + (4.3 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)
Men: 66 + (6.3 x weight in pounds) + (12.9 x height in inches) - (6.8 x age in years)
After that add your activity levels
If you are sedentary: BMR x 20 percent
If you are lightly active: BMR x 30 percent
If you are moderately active (You exercise most days a week.): BMR x 40 percent
If you are very active (You exercise intensely on a daily basis or for prolonged periods.): BMR x 50 percent
If you are extra active (You do hard labor or are in athletic training.): BMR x 60 percent
And this should be the total calories your body needs.
For example myself - 66 +( 6.3 x 210) + (12.9 x 72) - (6.8 x 31) = 2041
2041 x 30% = 612 + 2041 = 2653 calories I need a day.
If your training is consistent then you would have to increase this for example a Royal Marine wound need 5000 calories a day to complete his basic training.
No comments:
Post a Comment