Body Weight Movements … These are, as the name suggests, movements that use your own body weight to build strength, flexibility and, if used correctly and in line with a healthy diet, control weight. After explaining the pros and cons of using bodyweight movements in a weight management program, I’ll give you a quick ten minute workout that you can’t shy away from!
So why are these types of moves becoming so popular? Well, for starters, you can do it anywhere. You don’t need any specialized equipment, you can do it at any time of the day, you don’t need to go to a gym, and it’s actually very effective. They are great for improving balance, as most movements involve using your core and other muscles important for balance, to maintain good form (how well you complete movement) during exercises. Despite what some may believe, there are many different movements, which means that you can keep your routine fresh. You can make the movements more difficult by adding weight to your movements, or you can simply add more reps. Completing a movement slowly and concentrating on the form means that you will really target all the muscles in that group, something that using weights in a gym will not do, especially if you use machines. Let’s not also forget that bodyweight movements are free!
The downside is that because you use your own bodyweight movements, you never really come close to the intensity and strength levels you would have if you were using free weights. However, as part of a weight management program, this is quite irrelevant. The fact that you are adding an element of strength and conditioning training into a routine that is primarily looking to lose weight means that you are adding variety so that your body uses fat stores for fuel. Part of the key to using exercise for weight loss is to keep your body guessing, not allowing your body to get used to your routine.
One thing I like about bodyweight movements is the fact that they don’t necessarily increase in size, at least not in the same way that free weights do. Of course, if your goal is to grow, you should use free weights and if you use bodyweight movements, modify them to be more difficult: add weight, etc. However, if you are looking to lose weight, or in my case a cyclist, you probably don’t want to add size, this is where training using your own body weight is so advantageous; you can increase the strength without the size.
So a ten minute workout is simple and can be done anywhere; remember to warm up before:
Press-up: either full or kneeling (2 sets of 15/20)
Plank: lie down with your body in a push-up position but on your forearms (hold for 60 seconds)
Sit-up: either normal or with knees raised or arms extended (2 sets of 15/20)
Wide squats: like a squat but with feet wider than shoulders (2 sets of 15/20)
Mountain climber: in a push-up position, bring the knee towards the head (2 sets of 15)
Side plank: as with the plank, but with one arm on the ground and the body on the side (hold for 45 seconds, on each side)
Reverse press-up: like a press-up but with straight legs and an upright body (2 sets of 15)
There are many modifications to these movements, so check the Internet if you want to make them easier, more difficult, or for a demonstration. Complete this workout three to five times a week, depending on your other commitments and exercise levels. The above workout should last about 10 minutes. For maximum effect, do it before breakfast, that way you will burn the leftover food in your stomach, forcing your body to burn fat stores for fuel. You will also prepare for a great day; You will feel great after a healthy breakfast! Once you get good at this workout, switch it up – your body will get used to this workout after about 8 weeks, reducing the effectiveness of the movements.
