Just came back from an intense workout with my buddies – Dom and D-Raj. We do our own thing. I love reading eBooks, watching training videos, and just combining a whole bunch of stuff into my own thing.
So that’s my goal. To teach you guys what I learn from experience, reading, and observing. Lets start with 7 simple principles to help you burn more fat with bodyweight training.
Here is what you need to know:
- Create a “Metabolic Disturbance” in your body so that your body has to work REALLY hard to return back to normal. Your body actually burns calories while you try to regain your breath, replenish your energy supplies, and try to go about your normal day after such an intense bout of exercise.
- Combining a variety of training methods – bodyweight training, interval cardio, medicine ball training, sandbag training, barbells, dumbbells, resistance bands – into high intensity supersets, trisets, and circuit training is what will give you that “Metabolic Disturbance.”
- High Intensity, Low Volume programs will help you kick start your fat loss program since your body will THANK YOU for stopping all that endless, boring cardio, and literally REWARD you by stripping away the fat. This is what has helped me drop fat and keep it off.
- Make sure your workouts are progressive. Progressive means littles changes over a long period of time – gradual increase in repetitions, switch to harder exercises, more sets per exercise, less rest between exercises. Way to many people keep doing the same old things over and over again.
- The keys to fat loss are Intensity, Variety and Change. Intensity is how hard you can push it. Variety is how many different exercises, training implements, and methods you use in your training. And Change is the progression you implement with your training.
- You can’t just rely on cardio. You need to use high intensity resistance training for improved protein turnover, higher metabolic rate, an increase in calorie burning, and improved body composition. Replace your steady state cardio with interval training and add in some high intensity resistance training and you’ve got yourself an amazing fitness plan.
- Bottom line is that you need to work harder for more results. The more advanced an athlete becomes, the harder they have to work. It’s easy to become lazy and do the same thing over and over again. But you need to challenge yourself for continual progress.
Let me tell you another secret – I no longer care about fat loss. I care more about beating my buddies. I’m more about the competition – with both my buddies and myself. High intensity training gives you that sense of competition. You feel like you’re really working hard with yourself. It motivates you to do better not only with your workouts, but also with life in general.
- Parth Shah, Average Joe
P.S. – I forgot to mention one more thing…
For some great high intensity bodyweight only exercises and workouts, take a look at Bodyweight Exercise Revolution.