Best Weight Loss Tips: athletic bodyweight training

Bodyweight Workout for Busy People

If you have a crazy busy day but still want an effective, intense bodyweight workout, all it takes is 20 minutes of your time.  You don't need to go to a gym and you will never be bored....you will burn major calories and fat. <div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhEIEYFAQTSUgQCbicHgGODJlAdoi1dbEMWLeZDZuZunHoEBu7otpSNkD8UDhvDX8kDAeFatLYSDtLped5hk2L4-SGxN7_Uzju_7W4O7yC_xOdhkmVaevB8PZjRroagDxbs57P3qawGyf8X/s1600/mountain+climber+cross+body.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhEIEYFAQTSUgQCbicHgGODJlAdoi1dbEMWLeZDZuZunHoEBu7otpSNkD8UDhvDX8kDAeFatLYSDtLped5hk2L4-SGxN7_Uzju_7W4O7yC_xOdhkmVaevB8PZjRroagDxbs57P3qawGyf8X/s400/mountain+climber+cross+body.JPG" /></a></div> Bodyweight cardio is a great way to change up your routine. Also, you will tone your body faster because of the strength component in the workout. Because machines stabilize your body for you, bodyweight exercises help you develop strength that allows your body to stabilize itself. Some of you don't get significant results with fat loss because you do the same thing for cardio exercise most of the time and you're not doing enough strength training.  Get the best of both with bodyweight workouts. Do the workout this way (do circuit 3 times with 30 seconds rest between exercises): --<a href="http://myfitnesshut.blogspot.com/2010/01/bodyweight-exercise-series-step-ups.html#.UjKm_9K-2uI" target="_blank">Step ups, knee high platform</a>, 10 repetitions each leg --Pushups, 10 repetitions, fast --<a href="http://myfitnesshut.blogspot.com/2010/08/cross-body-mountain-climbers-work-abs.html#.UjKlJtK-2uI" target="_blank">Cross-Body mountain climbers</a>, fast, 30 seconds --<a href="http://myfitnesshut.blogspot.com/2010/01/bodyweight-exercise-series-inverted.html#.UjKlntK-2uI" target="_blank">Inverted rows</a>, 10 repetitions, moderate pace --<a href="http://myfitnesshut.blogspot.com/2009/07/clock-lunges.html#.UjKkGNK-2uI" target="_blank">Clock (3-D) lunges</a>, 5 each leg, moderate pace --Rest two minutes and repeat circuit Have a great workout today! If you need bodyweight workouts that you can start at your own level, check out the Free download below (it has beginner, intermediate and advanced levels): <a href="http://myfitnesshut.blogspot.com/p/bodyweight-500-metabolic-fat-burner.html#.UeTaltLqmuI">Free Bodyweight 500 Metabolic Fat Burner Workouts.</a> Start shaping your body faster! <div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;">Mark Dilworth, BA, PES</div><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><a data-mce-href="http://myfitnesshut.blogspot.com/" href="http://myfitnesshut.blogspot.com/" target="_blank">My Fitness Hut</a></div>

Bodyweight Workout for Busy People

If you have a crazy busy day but still want an effective, intense bodyweight workout, all it takes is 20 minutes of your time. You don'...

How to Shape Up for Rec Sports Teams

If you're on a rec sports team, you need to shape up to prevent injuries and win those games for bragging rights. If you just show up for your games without preparation, you will blow out a hamstring or pull a quad muscle (or worse injury). Oh, you already blew out a hammie!? Get in better shape to play...... <div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi-Nn5TWdAhqAqixMiQoqdxIHnId0jOEJPv9rU2WbguyFFPgudoftggGv64TBoVJQ_KxLk8CuGlRUIgNetd-U_saDGUFyE_VxWK8E8pS4O4wkHvXMxIOWMIx2vl3DOmtDi3yRBX6_0x7LWq/s1600/camp+boys.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi-Nn5TWdAhqAqixMiQoqdxIHnId0jOEJPv9rU2WbguyFFPgudoftggGv64TBoVJQ_KxLk8CuGlRUIgNetd-U_saDGUFyE_VxWK8E8pS4O4wkHvXMxIOWMIx2vl3DOmtDi3yRBX6_0x7LWq/s320/camp+boys.JPG" /></a></div> The easiest way to start getting in shape is to use <a href="http://myfitnesshut.blogspot.com/p/bodyweight-500-metabolic-fat-burner.html#.UeTaltLqmuI">bodyweight strength and bodyweight cardio workouts</a>. Begin your training by getting your body in general condition to play your sport. Full body bodyweight strength training (3 days a week) and interval cardio (2-3 days a week) sessions will get your body ready for more intense training to follow. Do this training for 2-3 weeks. Athletic bodyweight workouts will <a href="http://myfitnesshut.blogspot.com/2013/05/increase-adrenaline-and-burn-fat-with-shuttle-runs.html#.UciYqzvqmuI">burn fat from your body</a> like never before...just try a workout and see for yourself. These workouts will sculpt your body without your joints taking a pounding from lifting heavy weights. To get your muscles to improve power (how fast your muscles can produce force), do some or all of the exercises full speed. Also, you will really burn fat and shape your bulkier, fast twitch muscle fibers when doing exercises at full speed. Here is a good athletic bodyweight workout. Do each exercise (10 repetitions) one after the other with 30 seconds rest between exercises. Rest 2-3 minutes between circuits. Do the circuit 2 more times. --Bodyweight squats, moderate pace --Medicine ball soccer throw, full speed --<a href="http://myfitnesshut.blogspot.com/2010/01/bodyweight-exercise-series-pushups.html">Pushups</a>, full speed --Medicine ball walking lunges with upper body rotation, controlled --2-Handed medicine ball chest pass, full speed --<a href="http://myfitnesshut.blogspot.com/2010/01/bodyweight-exercise-series-squat-jumps.html">Squat jumps</a>, full speed --<a href="http://myfitnesshut.blogspot.com/2010/01/bodyweight-exercise-series-back.html">Back extensions</a>, moderate pace Use correct form and get after it! Do your strength workouts between practices with your rec team. Your practices with teams like soccer, basketball or flag football will be adequate interval cardio exercise. If you play a sport like softball, interval cardio and bodyweight cardio would be helpful to get you in better shape. You could also progress to plyometric exercises specific to your sport. Cone hops, lateral speed shuffles, bounding, speed ladder drills and medicine ball exercises are some examples. Choose exercises that mimic the movements in your sport (transfer-of-training-effect). Plyometric exercises help you to increase power. Traditional barbell and dumbbell strength exercises do not allow you to move at the speeds necessary to improve power. Strength training gives you muscular and nervous system development needed to develop optimal power. Advanced sports power training supersets a strength exercise with a biomechanically similar power exercise. An example would be barbell squats and repeating full-speed squat jumps. The squat jumps would be performed immediately following the barbell squats to get maximum neuromuscular adaptations. You would do a set of squats at 85% of 1 Rep Maximum (5 reps) followed immediately by a set of full-speed repeating squat jumps (8-10 reps). This is an advanced training method and should not be performed by those who do not have adequate stabilization strength and muscular strength. Other plyometric exercises can also be superset this way. Surprise your friends with improved power and explosion during your games! And, do so without getting injured! Be sure and download your <a href="http://myfitnesshut.blogspot.com/p/bodyweight-500-metabolic-fat-burner.html#.UeTaltLqmuI">Free Bodyweight 500 Metabolic Fat Burner Workouts</a> and start shaping your body faster! <div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;">Mark Dilworth, BA, PES</div><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><a data-mce-href="http://myfitnesshut.blogspot.com/" href="http://myfitnesshut.blogspot.com/" target="_blank">My Fitness Hut</a> </div>

How to Shape Up for Rec Sports Teams

If you're on a rec sports team, you need to shape up to prevent injuries and win those games for bragging rights. If you just show up f...

10 Tips to Burn Fat Like an Athlete

You are an athlete and you can burn fat like one! Even if you don't make a living as an athlete, your body can still train with the intensity that athletes train with. <div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgrrAKxpTER1ms65NMJ-xs9Lb35UCpRZ1p6C9SPMiEt00gYJoZrCCdQseJwOuDhsrCrSzHe4aSfhwCwzSKvy1za5WhQehJsM6WS7v9ctpadlJzUzN1hTaKEY-rUrq9n6bx5fwgeRNkqSGR9/s1600/speed+ladder2.jpg" imageanchor="1" style="margin-left:1em; margin-right:1em"><img border="0" height="190" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgrrAKxpTER1ms65NMJ-xs9Lb35UCpRZ1p6C9SPMiEt00gYJoZrCCdQseJwOuDhsrCrSzHe4aSfhwCwzSKvy1za5WhQehJsM6WS7v9ctpadlJzUzN1hTaKEY-rUrq9n6bx5fwgeRNkqSGR9/s320/speed+ladder2.jpg" width="240" /></a></div> Athletes in speed and power sports are usually very cut and lean because most of their exercises are done with intervals at full speed. <a href="http://myfitnesshut.blogspot.com/2011/07/short-bursts-burn-fat-faster.html">Short bursts</a> are proven fat burners and these athletes primarily train this way. We're talking workouts with major calorie and fat burn. So, here are 10 tips to help you burn fat like an athlete: 1. Train your body in all <a href="http://myfitnesshut.blogspot.com/2007/11/your-bodys-posture-get-it-corrected_21.html">3 planes of motion</a>. Using strength exercises that require rotations, turning, twisting and side-to-side motions will fit the bill. Machine-based training concentrates on the sagittal plane (up-down, forward-backward movements). Do miminal training (unless you are rehabbing or a beginner) on machines because they limit your natural movement patterns. Training in all planes of motion will definitely add intensity and variety to your workouts. 2. Training on your feet will lead you to do more full body exercises that burn more calories and fat. 3. Athletes have strong, muscular bodies, including the core. Muscle mass and intense workouts helps to keep their metabolisms humming around the clock. Stabilize and strengthen the core first and limbs (arms and legs) later. This can be done using exercises like bridges, planks, bird dogs, cobras, supermans and back extensions. You would later progress to full speed core exercises on your feet like medicine ball chops, medicine ball slams, 2-arm and 1-arm medicine ball throws and medicine ball rotational throws. 4. Include many bodyweight and dumbbell exercises in your workouts. This will help you exercise at higher speeds and burn more fat. You can get to the heavier weights once your joints and muscles are stabilized and balanced. If you can't do bodyweight squats correctly then you won't do heavyweight squats correctly. 5. Concentrate on compound (multi-joint) exercises like squats of all types, lunges of all types, bench press, rows, step ups, and deadlifts. These exercises work major muscle groups and help you build more muscle mass and burn more fat. 6. Improve your muscular balance. This will help you build muscle all over your body. For instance, your quadriceps shouldn't be significantly stronger than your hamstrings. Likewise, the frontside of your upper body should have muscular balance with the backside of your upper body. 7. Train your muscles with all contraction types (eccentric, isometric, concentric). All muscles function eccentrically (reduces force or deceleration), isometrically (stabilizes force) and concentrically (produces force). Eccentric contractions are able to produce the most tension development followed by isometric contractions and lastly, concentric contractions. If eccentric contractions are able to produce the greatest tension development, then more time should be devoted during training for eccentric contractions to reduce the risk of injuries such as knee ACL tears. Also, strong eccentric contractions are critical for athletes to produce maximal power since all force production (concentric) must be preceded by force reduction (eccentric). Lowering the bar on bench press 4 seconds (eccentric) and lifting the bar in one second (concentric) would be an example of eccentric contraction training. You could do the same thing with exercises like hamstring curls, shoulder press, rows and squats. 8. Improve your flexibility and correct postural problems in the early stages of your training to avoid injuries when you get to more intense training. You can't workout if your injured! 9. Progress to more intense exercises like plyometrics (jump training), speed training and full-speed sport specific exercises after you have stabilized and strengthened your core, joints and overall muscle structure. 10. Improve your rate-of-force production (how fast your muscles produce force) and dynamic balance. This will help you burn more fat because you will be able to do more challenging exercises. Train harder, smarter, safely and burn more fat! Be sure and download your <a href="http://myfitnesshut.blogspot.com/p/bodyweight-500-metabolic-fat-burner.html#.UeTaltLqmuI">Free Bodyweight 500 Metabolic Fat Burner Workouts</a> and start shaping your body faster! Mark Dilworth, BA, PES <a href="http://yourfitnessuniversity.com/">Your Fitness University</a> <a href="http://myfitnesshut.blogspot.com/">My Fitness Hut</a> <a href="http://herfitnesshut.com/">Her Fitness Hut</a> <a href="http://sportsfitnesshut.blogspot.com/">Sports Fitness Hut</a> <a href="http://rapidfatlossandsixpackabs.com/">Rapid Fat Loss and Six Pack Abs</a>

10 Tips to Burn Fat Like an Athlete

You are an athlete and you can burn fat like one! Even if you don't make a living as an athlete, your body can still train with the int...

Burn Fat Faster with Speed Ladder Drills

Speed exercises such as ladder drills help you change up your workout intensity with short bursts to burn fat faster. The more intense your workout, the more fat you will burn. Quality workouts (and not time spent) are the key to fat loss and weight loss success. <div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjF9W_jFZqHDcNqknYS_I62MSzdoNYx240HCn4lgUm6TunScdbMF0G4aGRgbUb88xkcd7kM2Etl7QQ6-USESHDi4FKPuQsi_SJVVj0qH1SJ2tpsle7tvGUtxSfHgs90znGY9ypCLMZrVqAq/s1600/speed+ladder2.jpg" imageanchor="1" style="margin-left:1em; margin-right:1em"><img border="0" height="190" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjF9W_jFZqHDcNqknYS_I62MSzdoNYx240HCn4lgUm6TunScdbMF0G4aGRgbUb88xkcd7kM2Etl7QQ6-USESHDi4FKPuQsi_SJVVj0qH1SJ2tpsle7tvGUtxSfHgs90znGY9ypCLMZrVqAq/s400/speed+ladder2.jpg" width="240" /></a></div> Speed ladder drills will also improve your quickness, agility, balance and coordination. You can also break through your fat loss and weight loss plateaus by changing up your workouts with short bursts. Ramp up the intensity and you will make more progress--sooner! Research at Duke University, directed by Dr. Cris Slentz, supports high-intensity exercise for better fat loss. The eight-month study showed that people could lose weight with exercise and no dieting. Those who exercised intensely (especially using interval training) lost much more fat than those who exercised moderately. According to the research, the high-intensity exercisers had these advantages over the low-to-moderate intensity exercisers: --more release of fat from cells --more fat used as fuel during exercise --increased metabolic rate after exercise Speed ladder drills are very intense exercises and a good change of pace from your regular routine. Be sure and download your <a href="http://myfitnesshut.blogspot.com/p/bodyweight-500-metabolic-fat-burner.html#.UeTaltLqmuI">Free Bodyweight 500 Metabolic Fat Burner Workouts</a> and start shaping your body faster! Mark Dilworth, BA, PES <a href="http://yourfitnessuniversity.com/">Your Fitness University</a> <a href="http://myfitnesshut.blogspot.com/">My Fitness Hut</a> <a href="http://herfitnesshut.com/">Her Fitness Hut</a> <a href="http://sportsfitnesshut.blogspot.com/">Sports Fitness Hut</a> <a href="http://rapidfatlossandsixpackabs.com/">Rapid Fat Loss and Six Pack Abs</a>

Burn Fat Faster with Speed Ladder Drills

Speed exercises such as ladder drills help you change up your workout intensity with short bursts to burn fat faster. The more intense you...