By Robbie Alexander, NSCA-CPT, APDT
According to the Calorie Control Council, the average holiday feast is at least equivalent to the average person’s total daily caloric intake. Think about that one for a second. When I came across this fact, I didn’t believe it until the first time I watched someone wolf down three mountainous plates of food (not counting dessert) at a Thanksgiving dinner. If this is you, then the work out in this article is perfect for your weight loss goals.
When trying to get into shape or maintaining a healthy lifestyle, running seems to be many people’s go to form of exercise. Many times, the standard seems to also be the longer you can run, the better your fitness levels seem to be. This is only partially true. Without the right conditioning, running is one of the most damaging things you can do to your body. Because of this, lets first focus on becoming an injury free runner by properly adapting your brain, nervous system, heart, lungs, muscles and connective tissue to the proper strength training. THIS is the best way to begin your journey to getting into great shape and staying that way.
Compound bodyweight movements.
Compound exercises recruit the efforts of multiple muscle groups which dramatically increase your training results. Regarding frequency for beginners, I always suggest training once or twice per week, for the first three to six weeks. First, focus on developing better neuro-muscular connections (coordination) while studying how your body recovers from the training. This means before lifting added external weight, your priority should be in mastering your ability to efficiently move your body weight with perfect form. Then, practice the same movements while racing the clock. To get started, here are a couple of simple routines to discuss with your doctor.
Beginner’s Challenge #1 (After a proper warm up routine.):
30 second low plank
Push up off your knees and on your elbows.
How low can you go?
10 chair squats
Standing about 12 inches away from a chair, reach your hips back and sit in the chair, then stand straight up, pushing your hips forward.
10 inverted rows (Regressed pull ups)
Laying on your back under a bar, reach up to the bar and pull your chest up to it. Easy? Time each exercise for 30 seconds, with a 10 second break in between each exercise. Still easy? Do everything without breaks, in under 2.5 minutes.
Beginner’s Challenge #2 (You remembered your warm up, right?):
- One minute low plank.
- 25 push ups.
- 25 chair squats.
- 25 inverted rows.
Easy? Increase the work time to 45 seconds with 20 second breaks.
Still easy? Do the entire cycle, without breaks, in 3.5 minutes.
Not feelin’ it yet? Do a couple rounds with a one minute break in between which, not counting the warm up and cool down, is less than a 10 minute session. Who doesn’t have time for that?
How are your routines going to change in 2020? Are you going to set yourself up for a lifestyle that attracts success or will you be experiencing the same old patterns and frustrations that you’ve been entertaining? Get those goals!
True wealth begins with inner health.
You should consult your physician or other health care professional before starting this or any other fitness or nutritional program to determine if it is right for your needs. This publication offers health, fitness and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional. Do not disregard, avoid or delay obtaining medical or health related advice from your health-care professional because of something you may have read in this article. The use of any information provided in this article is solely at your own risk.