I’m sore from this mornings intense leg workout. A body weight program for legs is different from a typical weight training session that involves lots of squats and deadlift in that the workout is higher in reps.
I did bodyweight squats, reverse lunges, stability ball leg curls, and step-ups. At the end of the session, my legs were SCREAMING! Who ever said that you can not get a great workout without weights definitely did not give body weight programs an honest chance.
This is how the workout was set up:
- Perform each exercise for 1 minute straight, followed by 30 seconds of rest. Perform 3 total circuits:
- Bodyweight Squats
- Reverse Lunges
- Stability Ball Leg Curls
Along with a solid training regimen, you should also strive to improve your nutrition.
The Importance of Nutrition
Nutrition is boring, we get it. But it doesn’t have to be. What makes nutrition boring is all the rules that are applied to it. Forget the rules, and keep things simple. Here are 7 simple rules you can apply to your nutrition plan in order help you lose weight and put on lean muscle:
1 – Only eat starchy carbs for breakfast and after a workout. So you can eat your bread at breakfast since your are waking up from a “fast.” Also, after a workout, you can eat starchy carbs, since your body will use the carbs to recover. If you eat carbs at any other time, you run the risk of your body storing the calories as fat.
2 – Don’t overeat, and don’t under eat. Don’t worry about eat 6 meals per day. Some people are unable to follow this schedule because they end up over eating. In addition, a 1 meal per day is hard for many people because they end up under eating. Forget about counting meals. Eat when you’re hungry, and stop when you’re satisfied. Learn to listen to your body.
3 – Have protein with each meal. You do not need to count your protein intake, despite what the muscle magazines tell you to do. Start off by getting at least 20 grams of protein per meal that you consume. Gradually increase your protein intake, and watch your body get stronger, leaner, and bigger!
4 – There is no need to count calories. Steadily get rid of all the processed foods in your diet and replace them with unprocessed foods. Unprocessed, natural foods are more nutrient dense, which means that you will need to eat LESS food to feel full. So you will naturally consume less food, achieving the calorie deficit you will need to burn fat.
5 – Have a cheat day. Take every Sunday, or Saturday, and just eat what you want. This will allow your body some time to relax, and will help you satisfy any cravings that you may have. Remember. the more strict your diet is, the faster your results will be. However, your results will also slow down once your body gets used to your eating schedule. Use a cheat day to switch things up and keep your metabolism roaring.
6 – When you go the grocery store, stick to the perimeter of the store. This is where you have your lean meats and fresh produce. Try to stay as far away from the center aisles, as these aisles are full of processed foods. The only things that you should be purchasing that are in a package are green tea and oatmeal.
7 – Increase your intake of healthy fats. Healthy fats coming from avocados and nuts help reduce inflammation and minimize fat storing hormones. Olive oil is full of monunsaturated fat, which is one of the healthy fat you should try to consume more of. I usually cook my omelette with olive oil. Another healthy fat you should try to consume more of is polyunsaturated omega 3’s found in fish.