You want to lose 20+lbs or just get fitter, or simply making the transition from getting off the couch…try this…
Your goal weight might be far off but don’t sweat it. “The more you weigh, the more you calories you burn during your workouts, like brisk walking”. So rather than doing doing a killer workout from the get-go, small, consistent efforts will help you shed pounds early on -and seeing those quick results will motivate you to stay on track.
Your challenge? Keeping injuries at bay. Excess weight makes exercise naturally harder on your joints. That’s why it’s important to start with basic bodyweight exercises or natural movements, which put lesser strain on your body and help you learn proper form. Once you master this fundamental move, your joints and muscle will be prepped to tackle more-difficult exercises with ease.
Do the workout below two or three times a week, completing two sets of each exercise, 12 to 15 reps per set (except where noted).
Stand tall with your shoulder width apart, arms extend straight of you at shoulder level.
a) Keeping your chest up, lower your body as far as you can by pushing your hips back and bending your knees
b) Pause slowy push yourself back to the starting position. That’s one rep.
The single leg squat, or “pistol squat”, can be used to make the exercise significantly harder as it requires one to have a great deal of balance, flexibility, and strength.
Place your hands on the floor under your shoulders and extend your legs behind you.
(a) Keeping your back flat, lower your chest towards the floor
(b) Push back to start. That’s one rep.
Push-ups exercise the pectoral muscles, triceps, and anterior deltoids, with ancillary benefits to the rest of the deltoids, serratus anterior, coracobrachialis and the midsection as a whole.
3. Bent-Over Row with L-Raise
Bend at your hips, lowering your torso and letting your arms hang from your shoulders
(a) This is the starting position.Squeeze your shoulder blades together and raised your arms out to the sides to shoulder height, bending your elbows 90 degrees.
(b) Without moving your elbows, rotate your forearms forward as far as you can
(c) Reverse to return to start. That’s one rep.
The plank (also called a front hold, hover, or abdominal bridge) is an isometric core strength exercise that involves maintaining a difficult position for extended periods of time.
From a pushup position, bend your elbows and rest your weight on ytour forearms. Your body should forma straight line from your shoulders to your ankles. Brace your core (as if you were about to punched in the gut). Hold for 3 seconds. That’s one set.
5. Curtsy Lunge (Crossover Lunge)
Stand with your feet hip-width apart, hands on hips.
(a) Keep your chest and eyes up , shoulders squared. Cross your right leg behind your left, and bend both knees, lowering your body until your left thigh is nearly parallel to the floor
(b) Return to start and repeat, switching sides.
Main Muscle Worked: Lower Back
Other Muscles: Abdominals, Abductors, Glutes, Hamstrings, Quadriceps
Enhance your weight-loss by following these diet tips from Leslie Bonci, R.D., M.P.H., director of sports nutrition at the University of Pittsburgh Medical Center and coauthor of Run Your Butt Off!
Take a note:
A study found that kept daily food logs lost twice as much as those who didn’t. May people lowball how much they can eat-seeing it all in black-and-white can be a reality check.
Experts say that people with a lot of pounds to lose get overwhelmed by counting calories and give up. Keep it simple by dividing your plate into thirds: 1/3 protein, 2/3 vegetables, and 2/3 whole grains.
Restrict foods can increase your cravings and lead to off-the-wagon binges. Jonesing for a cookie? Have it, but swap it for your afternoon caramel macchiato or pretzels.
Feel free to share your thoughts in the comment section below.