July 16, 2020

Lifting weights makes your nervous system stronger, too and More…

In today’s digest we bring you articles on Lifting weights makes your nervous system stronger, too, The 42 Best Bodyweight Exercises (Work out ANYWHERE!), Eating to Increase Your Metabolism [Pt 1] and The Best Workouts for Reducing Body Fat. Hope you enjoy them…

Lifting weights makes your nervous system stronger, too

Society for Neuroscience. “Lifting weights makes your nervous system stronger, too: The first few weeks of weightlifting strengthen the reticulospinal tract, not muscles.” ScienceDaily. ScienceDaily, 29 June 2020. <www.sciencedaily.com/releases/2020/06/200629132104.htm>. Society for Neuroscience. (2020, June 29). Lifting weights makes your nervous system stronger, too: The first few weeks of weightlifting strengthen the reticulospinal tract, not muscles….

Society for Neuroscience. “Lifting weights makes your nervous system stronger, too: The first few weeks of weightlifting strengthen the reticulospinal tract, not muscles.” ScienceDaily. ScienceDaily, 29 June 2020. <www.sciencedaily.com/releases/2020/06/200629132104.htm>.

Society for Neuroscience. (2020, June 29). Lifting weights makes your nervous system stronger, too: The first few weeks of weightlifting strengthen the reticulospinal tract, not muscles. ScienceDaily. Retrieved July 16, 2020 from www.sciencedaily.com/releases/2020/06/200629132104.htm

Society for Neuroscience. “Lifting weights makes your nervous system stronger, too: The first few weeks of weightlifting strengthen the reticulospinal tract, not muscles.” ScienceDaily. www.sciencedaily.com/releases/2020/06/200629132104.htm (accessed July 16, 2020).



Lifting weights makes your nervous system stronger, too was originally published at https://www.sciencedaily.com/releases/2020/06/200629132104.htm






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The 42 Best Bodyweight Exercises (Work out ANYWHERE!)

Here are the 42 best bodyweight exercises you can do to build muscle and burn fat, no gym required!  These are the exact exercises we start our coaching clients on, and many perform them from their house or apartment. In a hurry? Sign-up for our free weekly newsletter and we’ll send you PDFs of our…

Deadshot does his bodyweight training, in between "jobs."

Here are the 42 best bodyweight exercises you can do to build muscle and burn fat, no gym required! 

These are the exact exercises we start our coaching clients on, and many perform them from their house or apartment.

In a hurry? Sign-up for our free weekly newsletter and we’ll send you PDFs of our “Work Out at Home” guides!


We’ve organized the exercises in today’s guide by major muscle groups (click to jump to those movements):

Plus, we’ll pull it all together at the end so you can create a complete bodyweight workout routine!

Note: If you’re here because your gym is shut down due to the outbreak of Covid-19, check out our guide “How to Stay In Shape (While Staying Inside).”

Alright, let’s get to it.

The 11 Best Lower-Body Bodyweight Exercises

Buddha isn't trying to lose weight. But he's also zen about you trying to.

You don’t need the gym for “leg day.” Do the following wherever! 

#1) ASSISTED BODYWEIGHT SQUAT (if you can’t do regular bodyweight squats):

Doing assisted bodyweight squats is a great step towards regular bodyweight squats

#2) BODYWEIGHT SQUAT:

Do a proper bodyweight squat to work out your legs

If you want even more instruction, here’s how to do a proper bodyweight squat:

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#3) ASSISTED PISTOL SQUAT:

A small stool can help when you first start doing one legged squats!

#4) PISTOL SQUAT:

The one legged "pistol" squat is a great advanced bodyweight movement.

#5) SUPPORTED LUNGES:

Do the assisted lunge until you can do regular lunges

#6) REGULAR LUNGES:

Do Lunges to strengthen your legs for the beginner bodyweight exercises!

#7) SINGLE LEG DEADLIFT:

Doing a deadlift on one lef is a great way lower body bodyweight exercise.

#8) HIP BRIDGE:

Raising your hips of the floor, like so, is how you do the bridge bodyweight exercise.

#9) CALF RAISE:

Just stand on a step, raise your heel , then lower.

#10) STEP UP:

This exercise really is as simple as stepping up and down a box or small secure stool.

#11) BOX JUMP:

Be careful on your box jump! But it is a bodyweight exercise.

The 8 Best Push Bodyweight Exercises

These LEGO characters are on a mission to grow some muscle.

Let’s walk you through the best bodyweight exercises to train your push muscles. We’ll more or less progress in difficulty as we go.

#1) KNEE PUSH-UP:

Knee push-ups like this are a great way to progress to a regular push-up!

#2) ELEVATED PUSH-UP:

Do elevated push-ups to work up to regular push-ups

#3) PUSH-UP:

This gif shows Staci doing a push-up in perfect form.

We have a whole article on how to do a proper push-up, but we also cover it extensively in this 5-minute video:

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#4) DECLINE PUSH-UP:

Decline push-ups like this are a great way to progress your bodyweight exercises.

#5) SIDE-TO-SIDE PUSH-UP:

Steve showing you how to do a side-to-side push up.

#6) ASSISTED DIP:

A resistance band is a great way to get started with this bodyweight exercise.

With a resistance band, you can start performing assisted dips. A great exercise while you build up strength for normal dips.

#7) DIP:

Bodyweight dips are a great exercise to include in an advanced circuit.

Here’s how to do a proper bodyweight dip if you’d like a step-by-step guide.

#8) HANDSTAND (WALL WALK):

The wall walk will help you build strength for a handstand. Be careful here.

The wall walk is a great exercise as you progress into a full handstand. If you’re a complete newbie to turning upside down, check out our guide “Get Your First Handstand” for a full tutorial.

Just make sure you take it slow with your handstand and don’t be an “Overeager Beaver,” a label we define in our guide “15 Mistakes That Newbies Make When Trying to Get Healthy.”

Download it and the rest of our guides for free when you sign-up for our weekly newsletter!

The 7 Best Pull Bodyweight Exercises

One arm pull-ups would be a great bodyweight exercise, but let's start you off with something easier.

Don’t neglect your pull muscles when creating your bodyweight workout. Here are the top 7 to include:

#1) INVERTED BODYWEIGHT ROW (HIGH):

A bodyweight row like this is a great "pull" exercise you can while building up strength for pull-ups.

An inverted bodyweight row can be a great “pull” exercise if you can’t do a pull-up yet, or if you don’t have a proper pull-up bar nearby. Because a good sturdy table can be used for inverted rows:

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Alternatively, you could do doorframe rows if your table seems sketchy:

Coach Jim showing you the doorway bodyweight row

#2) INVERTED BODYWEIGHT ROW (LOW):

As you get lower, like this, the row will be harder to do. Great way to progress into a pull-up.

Once you get comfortable doing an inverted bodyweight row, try going lower to increase the difficulty.

#3) BAR HANG:

Staci showing you the simple yet effective bar hang.

#4A) ASSISTED PULL-UPS (WITH BAND):

Staci using a band for an assisted pull-up, a great exercise for a bodyweight circuit.

A resistance band is a great tool to help build strength for proper pull-ups. It’s part of our arsenal for getting your first pull-up.

#4B) ASSISTED PULL-UPS (WITH BOX):

A box can be used instead of a chair for a pull-up.

#5) NEGATIVE PULL-UPS:

Staci jumping up to do a negative pull-up., a great movement until you can bring regular pull-ups into your circuit.

Once you start to feel confident enough you can do assisted pull-ups and support MOST of your own weight, start looking into negative pull-ups.

Jump and hold yourself above the bar, and then slowly, under control, lower yourself to the ‘starting position’ of a pull-up.

Then repeat!

This is a great way to build up enough strength to eventually get your first pull-up.

#6) PULL-UP:

A pull-up would be considered an advanced bodyweight movement, great for including in your at home training.

We have a full guide on proper pull-up form so you can hone in your technique.

#7) CHIN-UPS:

A chin-up is a pull-up, but with your hands facing towards you.

Much like a pull-up, but with your palms facing toward you.

Here’s a video going over proper pull-up and chin-up form:

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Don’t have enough strength yet to hoist yourself up? No problem.

Download our guide, Strength Training 101: Everything You Need to Know, for an exact plan of attack to start growing strong today:

The 11 Best Core Bodyweight Exercises

Wolverine does bodyweight training to keep his muscles strong (his bones already are).

Our next stop on building a bodyweight workout finds us at the core. Here are the 10 best exercises to include:

#1) REVERSE CRUNCH:

The reverse crunch is a great way to engage your core during your bodyweight workout.

#2) KNEE-PLANK:

If you can't do a normal plank, start with doing them on your knees until you can advance.

#3) PLANK:

The plank is a great bodyweight exercise to engage your core muscles.

#4) SIDE PLANK:

Doing a plank on your side is a great way to progressive this bodyweight movement.

#5) HIP BRIDGE HOLD:

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#6) HANGING KNEE TUCK:

Much like the standing knee tuck, but utilizing a pull-up bar.

#7) JUMPING KNEE TUCK:

If you have good jumping abilities, you can try the knee jump in the air.

#8) HOLLOW BODY HOLD:

The hollow body is one of the best ways to engage the midsection and stabilize the body. We utilize the hollow body exercise as part of our strategy for getting your first handstand.

The hollow body is a great exercise to practice doing a handstand.

Once you get comfortable holding the position, try…

#9) HOLLOW BODY ROCKING:

Extending your arms will up the difficulty of this handstand workout.

#10) KNEES TO ELBOWS:

If you have a bar to hang from, you can try this core bodyweight exercise.

#11) TOES TO BAR:

This is an advanced move, but is a great core bodyweight exercise.

Catch our guide “How to Strengthen Your Core” for even more exercise ideas!

5 Dynamic BOdy weight Exercises (Full Body)

Batman does bodyweight training during the day, At night he's fighting crime, or jumping out of cakes.

Next, we’ll cover some dynamic full-body exercises to get your heart rate roaring during your workout.

#1) WALKING JACKS:

Do walking jacks if you can't do jumping jacks!

#2) JUMPING JACKS:

Jumping Jacks are a great cardiovascular bodyweight exercise

#3) STAR JACKS:

If you start in a crouch you'll turn your jumping jack into a star jack!

#4) BURPEES:

The infamous burpee bodyweight exercise!

#5) BURPEES WITH PULL-UP (WHAA…):

If you start mixing pull-ups with your burpees, you are rocking it!

How to Build a Bodyweight Workout

You don't need a gym to start strength training, as shown here.

Alright, it’s time to pull this whole guide together and build a bodyweight workout!

We will pick a bodyweight exercise from each section:

We’ll aim for 3 to 4 sets under each category for 8-12 reps.

Plus, we’ll bookend the workout with a dynamic warm-up (DON’T SKIP) and a post-workout stretch.

Your warm-up can look like this:

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Your post-workout stretch can look like this:

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Example Bodyweight Workout:

  1. Dynamic Warm-Up
  2. Jumping Jacks: 10 reps
  3. Bodyweight Squats: 10 reps
  4. Push-ups: 10 reps
  5. Pull-ups: 10 reps
  6. Reverse Crunch: 10 reps
  7. Repeat 2-6 two more times, for 3 complete circuits.
  8. Post-workout stretch.

Boom!

You now have a bodyweight workout you can do in your own home.

Let's start bodyweight training!

You can mix and match from each category or progress to more difficult moves as you get stronger.

Now, you don’t HAVE to do these exercises at home. You can even do them while exercising around the world, like I did!

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If you want to learn all the fine details of building a workout, make sure you check out our extensive guide “How to Build Your Own Workout Routine.“ It’ll walk you through creating a program of bodyweight exercises – or using weights if you want to train in a gym.

Don’t want to bother creating your own bodyweight workout? No problem, I have two options for you:

Start at the Beginner workout and move onto the Advanced when it becomes easy.

This should help you get started with a bodyweight training routine. But we hear frequently that people want MORE instruction, MORE guidance, and MORE workouts.

If that’s you, we have MULTIPLE options to take the next step. Pick the option below that best aligns with your goals and timeline:

1) If you want step-by-step guidance, a custom bodyweight training program that levels up as you get stronger, and a coach to keep you accountable, check out our killer 1-on-1 coaching program:

Nerd Fitness Coaching Banner


2) Good at following instructions? Check out our self-paced online course, the Nerd Fitness Academy.

The Academy has 20+ workouts for both bodyweight or weight training, a benchmark test to determine your starting workout, HD demonstrations of every movement, boss battles, meal plans, a questing system, and supportive community.

3) Join the Rebellion! We need good people like you in our community, the Nerd Fitness Rebellion. 

Sign up in the box below to enlist and get our guide, Strength Training 101: Everything You Need to Know. It’ll help you start incorporating these bodyweight moves into your training.

Alright, your turn: I’d love to hear how your bodyweight training is going!

Did you make your own workout? Try one of ours? Include different moves we didn’t cover today?

Leave a comment below with your results or any questions you have on bodyweight training.

For the Rebellion!

-Steve

PS: I highlighted “42” bodyweight exercises in honor of the late, great Douglas Adams.

A dolphin in honor of Douglas Adams.

###

Photo source: Deadshot, Laughing Budda, 102, 103, 104, hanging, Wolverine, Yeaaaah…. Surprise ladies!!, acrobat



The 42 Best Bodyweight Exercises (Work out ANYWHERE!) was originally published at https://www.nerdfitness.com/blog/the-42-best-bodyweight-exercises-the-ultimate-guide-for-working-out-anywhere/







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Eating to Increase Your Metabolism [Pt 1]

We have all known someone with the ability to eat large amounts of calories, not even workout, and still look lean and defined year round. By chance, these people have a revved up metabolism. What often happens to these people is they are lean when they are young, then at some point their metabolism slows…

We have all known someone with the ability to eat large amounts of calories, not even workout, and still look lean and defined year round.

By chance, these people have a revved up metabolism. What often happens to these people is they are lean when they are young, then at some point their metabolism slows down and they put on weight.

In fact, this was more often than not the case a couple generations ago.

The above picture was taken in the late 1940’s at Playland in Rye Beach, New York. Up until the late 1980’s, the majority of teens were lean without even trying.

All Young Adults Were Lean in My Dad’s Generation

My dad was born in 1940 and grew up in the 40’s and 50’s. He stayed lean while eating a boat-load of food in in his teens and 20’s. I used to think current childhood obesity rates are because of the activity levels of young people back then compared to now, but have since changed my mind.

My dad’s sister (my aunt) ate until she was stuffed 3 times per day, was inactive, and stayed lean into her late 20’s as well.

You Really Can’t Blame Carbs Either

Back in the 50’s when my dad was in his teens, dinners typically had a large amount of carbs. Meat was always served with a large portion of carbs. I think my grandma served potatoes with almost every meal back then.

They ate large volumes of carbs and stayed lean.

1980’s = Beginning of Widespread “Leptin Resistance”

You have probably know about insulin resistance…and my guess is that you have read about increasing leptin levels while dieting using cheat meals. This is something different altogether.

Those with leptin resistance typically have plenty of leptin in their body, but it doesn’t work properly to regulate body fat. What sucks is that cheat meals won’t do anything to help with leptin resistance.

[Speaking of the 80’s…some stellar anthems came out of that decade. Here’s an incredible live performance of 1988 mega-hit Never Tear Us Apart. In my opinion, one of the best songs ever written.]

Leptin Resistance Makes Calorie Reduction Difficult

A simple way to look at leptin is that it is your hunger hormone. When you eat a large amount of food, or have a extra body fat, your body releases leptin as a signal to eat less. This is one way the body regulates body fat.

If you are resistant to this hormone, your hunger continues despite adequate calories or excess body fat.

Leptin Resistance Sets Off a Nasty Chain of Events

Here’s an interesting study —>Circulating leptin levels predict the development of metabolic syndrome in middle-aged men: an 8-year follow-up study

This study suggests leptin resistance and insulin resistance usually work as as team (in a bad way). Leptin resistance makes you hungry, you eat more, insulin resistance causes you to store more body fat, etc. This study also showed that those with leptin resistance were more likely to have abdominal obesity and high blood pressure.

Metabolism Goal #1: Increase Leptin Sensitivity

One of the keys to a strong metabolism and the ability to stay lean without counting calories…is increasing your sensitivity to leptin. In part 2 I’m going to talk about what it takes to get your leptin sensitivity (and metabolism) back to a normal range.

I’m going to lay out a 2 month game plan to get your metabolism rocking again. This way when you reduce calories, you will create a calorie deficit, and you will lose body fat.

Note: You have to be willing to eat more and you may even add a little body fat when repairing your metabolism.

Once your metabolism is recovered, your body will respond to good strategic fat loss routines. If you are someone who can’t get lean on a low calorie diet…the next post is going to help you in a big way.

Click Here for Part 2…



Eating to Increase Your Metabolism [Pt 1] was originally published at https://fitnessblackbook.com/eating-to-increase-your-metabolism-pt-1/







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The Best Workouts for Reducing Body Fat

Photo: Twenty20 When it comes to people’s top goals for improving body composition, fat loss often takes the cake. But we can’t talk about how to lower body fat percentage without touching on how to drop pounds in general. That’s because you can’t necessarily target fat loss in one specific area — say, just your…

The Best Workouts for Reducing Body Fat Percentage

Photo: Twenty20

When it comes to people’s top goals for improving body composition, fat loss often takes the cake. But we can’t talk about how to lower body fat percentage without touching on how to drop pounds in general. That’s because you can’t necessarily target fat loss in one specific area — say, just your arms or belly. You have to work to reduce fat all over. And that comes down to one main principle: calorie deficiency.

“To lose fat, you have to create a calorie deficit,” says Jamie Costello, CPT, director of fitness at Pritikin Longevity + Spa, a top-rated weight loss resort in Miami. In other words, you have to burn more calories than you consume. While of course diet is involved in that, Costello also emphasizes moving more — and not just in a sweat session, but also those hours between your morning alarm and your bedtime.

“If people are sedentary all day — and just work out for an hour every other day — that might improve cardio, heart health, bone strength and lower the risk of injury. But when it comes to weight loss, the amount of effort [you’d need in that hour] is pretty big,” Costello explains.

So, what should you be doing in those daily hours from dawn to dusk to help you drop that body fat percentage? We scoured the science and spoke to the experts. Here, four fitness must-dos to see results, plus other can’t-miss tips for finding success.

4 Strategies for Reducing Body Fat Percentage

Workouts to Lower Body Fat Percentage: MetCon and Strength Training

Photo: Twenty20

1. Start Steppin’

It may seem small, familiar and just a little too easy, but it’ll make a difference: Get on your feet more often. As Costello puts it, it’s difficult to burn enough excess calories in an hour-long sweat session alone. But frequently taking breaks from your seat? That could actually make or break your daily deficit. In fact, a recent study found that simply standing rather than sitting for six hours a day could help a 140-pound person burn more than 50 extra calories in 24 hours. And that doesn’t involve any movement, just static standing. Imagine the calorie-crushing possibilities if you took brisk walks on the daily.

2. HIIT It Hard

Besides taking more moments to stand up, doing a more efficient workout means you’ll blast more calories and burn more fat. For that, you’ll want to turn to interval workouts, says Costello.

Metabolic conditioning (aka metcon) workouts place a high-demand on the body by testing its different energy systems. “Once you influence your metabolic burn rate, it stays up even during rest intervals. That gives you a much more efficient fuel burn, without feeling like you overdid it,” says Costello. He suggests sticking with metcon workouts of about 30 minutes and HIIT workouts (in which you work at an even higher intensity) for about 15 minutes. Aim to do these every other day, or take two to three days of rest between each, so your body can properly recover, Costello says.

“As you get in better shape, you’ll see that you burn more calories week after week, because you don’t get as exhausted,” Costello explains. That’ll also help you reach the caloric deficit you need for weight and fat loss.

3. Add Some Resistance

Beyond sweat-inducing intervals, another way to increase your fat-burning and muscle-building potential is resistance training. “Strength training is indispensable, because it’s the only thing that preserves muscle tissue over time,” says Brad Schoenfeld, PhD, CSCS, assistant professor of exercise science at Lehman College in Bronx, NY. “Cardio can burn more calories, but it doesn’t do much to prevent muscle loss.” And you’ll want more muscle to burn more daily calories.

Science backs up this need to lift weights for weight loss. A recent study involving about 250 individuals in their 60s pitted cardio workouts against strength sessions. The researchers found that while you need both, resistance work wins out in terms of losing fat without losing muscle.

“If you want to preserve muscle during weight loss, you need to stimulate it with a progressive resistance training program,” says Kristen Beavers, assistant professor of health and exercise science at Wake Forest University and lead author on the study. (She notes these results most likely apply to younger people, too.) So if you want to build muscle that staves off weight loss, you can’t turn to walking or running alone.

Another benefit of strength training: It preps your muscles to push even harder during tough interval sessions, says Costello. “When you improve your muscles’ metabolic conditioning — so think of building lean muscles — you’re building the capacity to go faster,” he says. While lots of people place emphasis on how this helps you burn more calories at rest, Costello says it also lets you push yourself in your next workout. Aka the more you strength train, the harder you work in your next workout, and the more calories you burn overall. Hello, calorie deficit, weight loss and body fat reduction.

To effectively implement strength training into your schedule, Shoenfeld suggests continuously changing up your routine and adding more resistance to see weight loss and muscle gain. “You have to lift at a high level of effort and challenge your muscles on a consistent basis,” he says. Shoenfeld suggests focusing on total-body, compound movements that work multiple muscles at once, which will also up the calorie burn. Aim for at least three days a week for these workouts, he says. As for choosing a weight (if you’re upping it from bodyweight), mimic the protocol of the Wake Forest study, opting for 70% of your one-rep maximum and readjusting as you get stronger.

4. Focus on Burning Calories, Not Necessarily Fat

No matter which workouts you choose, keep in mind, if you want to burn fat, you don’t necessarily need to work in the fat-burning energy system. If you’ve ever stepped on a cardio machine (an elliptical, in particular), you may have noticed the meter on the dashboard illustrating your training zone (say, warm-up, fat-burn, cardio and peak heart rate). Fat-burn is on the lower end of the effort scale — we burn fat even while sleeping, Costello explains — therefore, it’s not necessarily the ideal training zone for fat loss.

“People mistakenly think that if their goal is to lose fat, then they should train in this fat-burning zone,” Costello says. “The problem is, you’re still not burning very much. It’s your total caloric expenditure that’s most important — not the type of fuel source you’re using at any given time.” That means, if you opt for high-intensity interval training level, then you’re burning more energy overall — even if less of that energy comes from fat as the fuel.

Reduce Body Fat Percentage: Diet Tips

Photo: Twenty20

Don’t Forget What’s on Your Plate

As mentioned earlier, to lose fat (and weight) you need a calorie deficiency — therefore, it’s also time to address your diet habits.

“The least important thing you should be considering [in terms of exercise for fat loss] is where the fuel source is coming from. But the opposite is true when you’re eating — you need to think about where your calories are coming from,” Costello says. Instead of strict calorie counting, Costello recommends focusing on less calorie-dense foods, meaning those that will fill you up thanks to fiber and water, more so than empty calories. You probably guessed this means lots of veggies — as in at least half your plate — plus, fruits and legumes.

Schoenfeld also mentions the importance of protein. “Make sure you have adequate protein intake, as it’s well documented that it helps maintain lean body mass,” he explains. The recommended dietary allowance for protein is about 0.8 grams per kilogram bodyweight or about 46 grams for an average woman, though if you’re super active you probably need more.

Another strategy for success: Avoid diets that are too restrictive, as you won’t stick with it long enough to see results. Shoenfeld suggests sticking with the 80/20 rule and learning your food habits, so you can avoid overeating before it starts.

Sleep Also Plays a Role

Finally, to lose fat, you have to focus on catching those zzz’s. Costello says that without recovering from exercise properly (translation: getting ample sleep!), it’s tough to see results. “Sleep is a huge component to reset and reenergize so you can burn more calories the next day,” he says. “Also, recovery between workouts [is crucial]. Choose just three to four workouts a week where you really push yourself. Then have the medium-effort workouts, too. That recovery will help you push harder through the tough ones.”

The Big Picture: Small Steps, Big Results

You probably know this at heart, but it’s worth mentioning. Lowering your body fat percentage doesn’t happen overnight. Or even over seven nights. Costello says, on average, losing about one to two percent body fat a month is a realistic goal. (Here are a few ways to measure your progress.) Don’t get discouraged if you’re not seeing results right away. Continue with your interval and strength training workouts, and focus on eating a clean diet and getting ample rest in between. As they say, all good things come to those who wait…and hustle to the gym.

Read More
3 Fat-Blasting HIIT Workouts to Try Now
12 Awesome Ways to Measure Your Non-Scale Victories
EPOC: The Secret to Faster Fat Loss?



The Best Workouts for Reducing Body Fat was originally published at https://dailyburn.com/life/fitness/best-workouts-reduce-body-fat-percentage/