A lot of people underestimate the importance of working out and exercising on a regular basis. They tend to take their health and their bodies for granted, which might not seem like a big deal now. However, as you grow older, your body’s strength and immunity reduces naturally, which is when the problems starts to appear. It is never too late to start a full body bodyweight workout, for which your health your body will thank you later.
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Most people tend to avoid exercising because it entails going to the gym. It’s okay if you don’t have the will power to go the gym every day. It happens to the best of us. However, today, I bear good news, for I will be telling you about the various ways in which you could get a full body bodyweight workout without a trainer, all on your own, whether you are at the gym or at home. Hopefully this will help you stay true to your resolution a little more this year.
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Where To Start
If you are used to going to the gym, then you might have a fair idea about where you can start your training. However, if you are an absolute novice, then it is best if you have a rough idea about the parts of your body that you should train, in order to have the best effect, and get the most striking results, no matter where you are working out.
First, you should know what your body type is. This will help you train your body better, and understand which parts you should be working on, and which parts are easier to train. Here are the different body types:
Ectomorph: Those who have a lean a body are said to belong to the ectomorph category. They have long bodies, where muscle is very less, which is why it is difficult to build muscle. Weight training for such people centers mostly around muscle building, rather than concentrating on those areas of the body which have fat.
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Endomorph: People who have this kind if body type, often find it difficult to shed weight. Their bodies are built in a way which makes it easier to store fat and also difficult to shed that fat. They also often have a round or pear shaped body, which is why weight training for the entire body centers mostly around shedding fat from some of the more potent areas such as the thighs, arms, legs, belly, etc.
Mesomorph: Some people are naturally well built without having to work out regularly. These people have a good rate of metabolism, and the structure of their bodies are lean, strong and muscular. Weight training for those with a mesomorph type body don’t have to engage very intensive exercise in order to get into a great shape.
Step-by-Step Full Body Weight Workout
Before we get into the step-by-step guide, here are a few tips that you have to follow in order for this routine to have some effect on your body. Here is what you need to know:
- It might be difficult in the beginning, but you should try your best to complete a circuit when you are exercising.
- A circuit consists of sets of exercises that you must do in succession, and while your body might feel like it has just stooped working after a while, you should take a 5 minute break and resume, so that you feel the difference.
- I cannot stress this enough. When you are working out, you are constantly sweating, so you need to make sure that you replenish the water that is going out of your body with more water. Plus it will help your body relax.
- Don’t forget to warm up. If you are out of practice, or if you haven’t worked out in a while or never worked out at all, warm ups will help your body get ready for the onslaught. It loosens your muscles and makes your more flexible.
Now that we are done with a few basic pointers, here is what you need to do for the complete full body workout that will help you control your weight and keep your body in shape.
Suggested read: 10 Best Anti-aging Exercises For A Younger Looking You
Step 1: Basic exercises
The first thing that you need to do is make sure that your body is prepped for the more hardcore exercises that are going to come later. Here is what you need to do:
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20 squats: You can squat at home or at the gym. When you are squatting, make sure your back is straight and you are not bending. If you can sit upright in a chair and get up without having to lean forward at all, then you will know that are in balance.
20 pushups: It is best if you do forty pushups, but that might be difficult on your first try. Try taking small breaks between 5 pushups, after which you can take a break after 10, and after a while, you will be able to do all 20 at a go.
10 dumbbell rows: If you are at the gym, start with 1.5kg weights which you might find difficult lifting in the beginning when you are doing freehand. However, your body will get used to it, and it is an excellent way to build muscle. If you are at home, use 1litre water bottles instead of dumbbells, which work just as well.
20 lunges (10 for each leg): To lunge the right way, make sure that your spine is complete straight and you are walking straight and looking right ahead when you are doing it.
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15 second planks: It is going to kill your body and you will want to kill yourself after a while, but you have to go through with it if you want to see your core muscles tone up in no time.
50 skips: Whether you have a skipping rope or not, you can practice skipping in one spot in order to tone your legs and also make sure that your calf muscles are getting affected.
50 jogs: After you have finished skipping, jog in one spot. This is easier when you are going to the gym regularly. However, you can also jog for 2 kms back and forth in order to get your quote of jogging for the day.
Step 2: Climb stairs
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All form of climbing helps your body. Whether you are climbing actual stairs, or you have the right equipment at your gym (the stuff the Kardashians keep using) you should try to climb as many steps as possible. You can even get your dose of climbing through some sort of sport such as rock climbing. Otherwise, you should just consciously make a choice to climb stairs whenever possible, instead of taking the taking the elevator or the lift.
Step 3: Eat right
Eating the right amount of food with the right amount of nutrients in them is so, so important when you are trying to control your weight. You have to be careful about what you are eating. Replace the grains in your food (which mainly consist of carbs) with vegetables and other simple foods like water-based fruits.
However, you also have to make sure that you eat enough, because not eating van actually make you gain weight instead of losing weight, so don’t make the mistake of trying to starve yourself when you are trying to engage in proper weight training.
Step 4: Don’t train every day
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If you are determined to lose weight, or gain weight, or basically reach your optimal body weight, then you might feel the need to work out every day. However, if you push your body that hard, you might not be able to sustain your workout routine, and stop after a while, which will leave you in worse shape than with what you started out. In order to have the best effect on your body, make sure that you work out every alternate day, which will give you the right impetus to work, and not push your body too hard either.
This might seem like a bad idea at first, but it will show you the desired results.
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When you think about it, losing weight or gaining weight isn’t as difficult as you think. You just need to make a few simple changes to your lifestyle, such as giving up sugars and fried stuff, eating less carbs, regulating what you eat and when you eat it and how much you eat. Along with that if you have the right attitude, and you work out regularly, you are going to have no trouble nailing your full body bodyweight workout, whether you are just starting out or you lost your bearings in the middle.
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