When you’re trying to lose weight or get in shape, you can’t afford to stop working out entirely just because you’ve found success with strength training and weightlifting. Basic body weight exercises are also important for your overall health and fitness, as well as for targeting specific muscles that may not be getting enough work through the repetitive motions of lifting weights. Here are some tips on how to keep up with body weight exercises when you’re already lifting weights regularly and want to continue seeing results.
Why Bother With Adding Basic Bodyweight Moves To My Program
The great thing about bodyweight exercises is that they can be done anywhere, so you'll never have an excuse for not working out. Plus, muscle burns more calories than fat does at rest, even if you don't work out. Combine bodyweight moves and lifting weights together, and it's a win-win situation. Over time you'll lose weight and keep toned because of all of your hard work.
Why Not Just Stick To The Cardio Machines And Free Weights
As you probably know, strength training and cardio are not mutually exclusive. In fact, a recent study showed that people who combined weightlifting and cardio burned more fat than those who only did cardio. And while there’s nothing wrong with cardio machines, let’s take a look at some bodyweight exercises you can do in your own home (or outdoors) as a compliment to your free weights routine.
Is It Harder Than I Think It's Going To Be
Sure, you can do basic body weight exercises and follow a weight lifting program; just make sure you don’t get too ambitious in your exercise selection. If you’re going to try and work out five days a week, start off slow—maybe just stick with two or three days of lifting weights—and see how it goes. Starting from scratch can be tough on your body, so don’t overdo it.
How Often Should I Do These Bodyweight Moves
This is a very good question that depends on your goals and workout preferences. In general, it’s recommended you perform these exercises 3-4 times per week for best results. If you’re already in an intense weightlifting program, doing them more often may end up causing some muscle imbalances and other issues. Ultimately, it’s up to you! It doesn’t hurt to experiment and see what works best for your body.
What Kind of Results Can I Expect From Doing Basic Bodyweight Moves
Basic bodyweight exercises can be a fantastic addition to your lifting routine, as long as you’re doing them consistently and at high intensity. It’s best to mix them in at least twice per week, but ideally more often than that. Here are three moves you should include if you’re already lifting weights: (1) Squats: Stand up straight with feet hip-width apart. Bend your knees and lower yourself into a sitting position until your thighs are parallel to the floor. Push back up through your heels, keeping your chest lifted throughout; if it feels easier or better for your joints, bend only at your hips while keeping both knees locked out straight. (2) Lunges: Stand up straight with feet hip-width apart.
Is There An Ideal Time of Day For These Moves
No specific time of day is ideal for these moves. Make them a part of your warm-up before starting any strength training program, or integrate them into high-intensity interval training and you'll be able to reap their benefits no matter what time of day it is.
Other Exercise Considerations
If you’re already lifting weights, chances are you’re not going to stop your lifting routine in favor of doing body weight exercises only. Instead, aim for 3-4 days of high intensity interval training and then do your body weight exercises on 2-3 other days of moderate exercise. This way, you give yourself enough rest time between working out and can maximize your results from both types of exercise.
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