Bodyweight Exercise Routines from Basic to Advanced . So, today I’m going to highlight an outdoor bodyweight workout for lower and upper body that can be done at basic, intermediate or advanced levels, which was featured in an article about Global Bodyweight Training in last month’s Men’s Health South Africa, called “The Evolution of Exercise”. Click here to read the complete Men’s Health article as a PDF. I’m pretty excited with how the Men’s Health article takes the time to explain the Global Bodyweight Training system, and in particular to demonstrate how the progressions work: With GBT you start with the Basic exercises outlined below and then, after you’ve mastered those, you can progress to Intermediate and Advanced. Don’t be frustrated if you can’t do the more advanced moves; there are still techniques that will take Fitch another two years to master. BASIC BODYWEIGHT WORKOUTBasic Bodyweight Workout. The basic outline for this workout is made up of eight different exercises. ![]() Find more cardio articles and videos at Bodybuilding.com. Not only does cigarette smoking compromise the health. Upper-body workouts Revive Your Routine With Heavy Rope Training Get your paws on some industrial-strength hawsers for a muscle-toning metabolic workout like no other. Battle ropes are an intense full-body workout, focusing on speed, core stability and strength. Up your heart rate and burn fat with this hardcore exercise routine. Onnit Academy Certification Learn how to get the most out of Battle Rope Training through Onnit Academy Certification. Click here to learn more. The Best Inner-Thigh Exercises of All Time. 16 top fitness experts share their go-to move for slim, sculpted hips and thighs. Earn more money as a personal trainer. Apply practical, no BS techniques instantly. Guaranteed results from author, speaker and pro trainer Nick Tumminello. Competes in bodybuilding. What motivated you to start working out? Went to class on weight lifting to tone up and was encouraged. ![]() The movements are divided into four lower body movement patterns (Squat, Lunge, Step Up, Deadlift) and four upper body patterns (Vertical Push, Vertical Pull, Horizontal Push, Horizontal Pull). Now don’t be fooled, just because this says “basic” doesn’t mean that it’s easy! The only tools I used in the beginner workout is a pair of gymnastic rings, which you can get HERE. Just as a side note, the exercise that is labeled V Shoulder Press is actually a Pike Push Up. For example, for our Push Up, we’ve added in a leg and arm movement which adds more complexity and requires more stabilization. The Step Up is now a Lateral Step down, focusing on the “negative” or lowering portion of the movement, as well as using the adductors (inner thigh). ![]() We’ve changed our regular Deadlift into more of a Stiff Leg version for hamstrings, lower erectors and glutes. ADVANCED BODYWEIGHT WORKOUTAdvanced Bodyweight Workout. For the advanced section we’ve taken all eight exercises and continued to progress their difficulty. Our Push Up has now become a Behind the Back Clap Push Up, which requires a tremendous amount of explosive power as well as the challenge of decelerating the bodyweight on the way back down. This movement is a killer variation for working the Abdominals, hip flexors and Quads in addition to the original vertical pulling muscles. All of the lower body exercises have either progressed to plyometric versions or single leg movements. The Step Up is now an alternating Jump Step for explosive vertical height. The Pistol Squat is the advanced version of the Squat and one of my favorites. Lastly we changed the Deadlift into a hip dominant single leg exercise. So as you can see, bodyweight training has a tremendous range for whatever your current fitness level is. Keep having fun with it! Healthier Carb Choices That Few People Know About. Don’t you want carbohydrates, or carbs, in your diet that keep your heart healthy and give you long lasting energy? In this article we will watch some popular foods battle it out for a place in your diet. These 5 healthier carb choices that few people know about can give you a nutritious boost that will help you reach your goals. ![]() Quinoa vs. Couscous. Quinoa and couscous look very similar, but differ tremendously in nutritional value. Couscous looks healthy but it is really a simple carb, with nutritional value similar to white pasta. It has an unwarranted reputation as a health food because of its popular use among vegetarians. Its popularity has grown because it is such a versatile food. Quinoa is a superior carbohydrate compared to couscous. It has 2. 0 grams of carbohydrates in a boiled half cup, which is considered a portion. The glycemic number of quinoa is 5. That means it doesn’t spike your blood sugar levels, which is good for your insulin sensitivity. The protein level in quinoa is also very high, which slows down the digestion process. It can keep you fuller for an extended period of time. The protein in quinoa is similar to the protein you will find in beans, which is considered a complete protein. That means it contains all the essential amino acids that you need to build healthy body tissues. It is a superfood, especially for vegetarians who need to get protein into their diet without animal products. Hand Tossed Crust. Lets be honest all of us take a cheat day at least once in a while when it comes to our diet. In most cases pizza should not be your first choice of food. If you happen to have an unstoppable craving, then I have some good news for you. There are still some smart choices that you can make. The traditional hand tossed crust pizza has about 5. If those same two slices were thin crust you would intake about 1. The thin crust pizza wins this battle because you intake less of the simple carbohydrates. Pizza crust is usually high on the glycemic index scale, which means that it will spike your insulin levels. Intaking less calories and carbs from pizza is a better decision. Cereal When it comes to breakfast, oatmeal and cereal are probably the two easiest meals to prepare. It makes sense that these two foods would want to battle it out to hopefully end up in your stomach. These days you can find really healthy breakfast cereals that can meat various different dietary needs. For example, Fiber One cereal has 1. Dietary Reference Intake. Kashi Go Lean Crunch has 1. Oatmeal may not be the winner if you have specific diet needs, but overall it is a better choice than the average cereal. In 1/2 cup it contains 4 grams of fiber which will make you fuller for a longer time. It has 5 grams of protein to help build body tissue and also makes you feel full. It is low in fat at 3 grams per serving, and also only contains 1. You can find cereals that perform better than oatmeal in specific categories, but in the end oatmeal will come out on top over most cereals. Brown Rice vs. White Rice. The difference between the two is that brown rice is the whole grain of rice, with only the outer layer removed in the milling process. Brown rice still contains the germ and fiber that contains vital vitamins and nutrients. White rice is brown rice that has been completely stripped of its bran and germ layer, reducing its fiber and nutrient content drastically. There are also essential oils in the germ layer of brown rice that are also absent in the white rice. Simple sugars and other unnatural things can be added to white rice for taste. There is not even a competition in this battle. Brown rice is the overwhelming winner. It has two times as much manganese and phosphorus as white rice, 2 and a half times as much iron, 3 times as much vitamin B3, 4 times the vitamin B1, and 1. B6. White Potato The battle between these two carbs is very even. Both types of potatoes are filled with vitamins and nutrients, but the deciding factor comes down to how most people decide to eat them. White potatoes are higher than sweet potatoes in essential vitamins like iron, magnesium, and potassium. The bad thing about white potatoes is how we eat them. Typically they are fried and greasy, or we are tempted to put a bucket full of butter and cream cheese on it. Sweet potatoes are typically eaten whole, with a little butter and a sprinkle of cinnamon. Not to mention, cinnamon is also promoter of fat loss. This type of potato is higher in fiber and vitamin A. It is also lower on the glycemic index scale. This battle is an extremely close call. They are both highly nutritious foods if you eat them whole with no additional toppings or cooking methods. Sweet potatoes come out on top here, just because of the way that they are typically eaten. I don’t want to make you believe white potatoes are a bad carb though. If you choose to bake them and only add a few small toppings it is also a very healthy option. Making smart decisions when it comes to carbs can give you longer lasting energy, a healthy heart, and a desired weight. Use these 5 healthier carb choices that few people know about to help you reach your health and fitness goals. I hope this article helps you make those tough nutritional decisions that we must make on a daily basis. If you have any questions about carbs feel free to contact me and I will write back to your personally. Another article that you may want to check out is the 5 Fat Burning Substances In Food That You Should Add To Your Diet.
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