When most people try to lose weight, they pop in some sort of aerobics tape such Tae Bo or one of those dancing tapes. That’s not too bad. I mean, at least you’re moving your body.

But what you really need to be doing is strength training. You don’t need to go out to a gym and start lifting heavy weights. You can do it in the comfort of your own home with your own bodyweight.

Now, I know what you’re thinking: “but I can’t do pushups, pullups, and squats.” That’s fine, don’t’ do them. But their is an entire slew of other very basic, simple bodyweight exercises you can perform in the comfort of your own home.

Bodyweight Training for Obese People

One of the biggest qualities of bodyweight training, aside from it’s fat burning benefits, is the fact that it teaches you body control. Mobility is the ability to move, and is one of the most important things in daily life.

For just a second, I want you to expand your mind. Think beyond pushups, pullups, and squats. Think about the strong, powerful bodies of break dancers. Think about the lean bodies of gymnasts.

It’s no surprise that these individuals are extremely athletic. Gymnasts, dancers, and people who practice Yoga don’t necessarily train for fat loss.

Instead, they train for movement. That is exactly what you need to focus your energy on.

Solving the Movement Problem

There are three ways you can move better and hence start losing fat. Each of these three methods are performed at different levels of intensity, but are still extremely vital in your long term progress.

Method One: Low Intensity training with Mobility Drills

The goal of mobility drills is to get you to move better. It does this by stretching and strengthening your joints through a variety of movements. Mobility drills are important for all fitness levels, and will help you get your body warmed up to higher intensity training.

Method Two: Medium Intensity training with Prasara Yoga

Prasara Yoga is the next step up. It teaches you how to easily “flow” from one position to the next. This is a low-impact form of exercise, but it can also be extremely difficult as the postures get more and more complex.

Method Three: High Intensity training with Bodyweight Movements

This is the last tier of training. Once you’ve gotten good at mobility drills and are comfortable with yoga, it’s time to test your body and see how far it can go with explosive bodyweight movements.

There’s only one program out there that successfully combines all three of these methods into one, complete bodyweight training program. The name of the program is Bodyweight Exercise Revolution. Coach’s Adam Steer and Ryan Murdock show you how to use unique bodyweight movements to lose fat, build muscle, increase strength, improve athletic fitness, and enhance longevity.

Click here for more information.

In my post “10 Ways to Fatten Up your Kids,” I talked about my desire to start helping out obese/morbidly obese individuals. I’m not an expert, but I have noticed one important thing about obese individuals: they lack mobility.

Well, that’s obvious you may say. Yes, it is obvious, but not very many training programs are mobility-specific. My point is that before you even think about weight loss, it’s important to improve mobility and strength.

Mobility is simply the quality of moving freely. I’m talking about walking upright and with full range of motion. Most overweight and obese individuals walk as if they’re dragging their legs behind them. They lack fundamental strength to even move their legs freely to be able to walk.

Click here to Learn How to Perform over a 100 Bodyweight Exercises you can Do in the Comfort of Your own Home

When I searched for a training program for obese individuals, I did not find any. Perhaps the Biggest Loser website has some training tips, and I’m sure there are few scattered websites out there offering advice for obese individuals. However, I do have an idea, although not tested. So the following program should be followed with caution.

The Exercises

Body Swing

Wall Pushups

Resistance Band Rows

The Workouts

Image by IndeOnline.com

Level One: Start off with Body Swings and Wall Push Ups

3 rounds of:

• Body Swings, 10 reps
• 60 Seconds Rest
• Wall Push Ups, 10 reps
• 60 Seconds Rest

On the first level, if you are unable to complete all three rounds with 60 seconds rest, then try to complete one or two rounds with 60 seconds rest, or increase the rest periods to 120 or 180 seconds between each set, and follow the progressions as the levels increase.

• For example, in the next two levels you are asked to reduce rest periods. Instead of going from 60 seconds to 45 seconds, move from 180 seconds to 150 seconds.
• If you have extremely poor cardiovascular endurance, it is best to start off with 180 seconds rest between each set. However, if after 3 rounds you are not sweating or tired, then you know you have rested too long between each set.
• Call it a day, and next time perform the workout with 120 seconds rest. Finding the right rest periods between each set is extremely crucial for your progress.

Level Two: Reduce rest periods between each exercise

3 rounds of:

• Body Swings, 10 reps
• 45 Seconds Rest
• Wall Push Ups, 10 reps
• 45 Seconds Rest

Click here to Learn How to Perform over a 100 Bodyweight Exercises you can Do in the Comfort of Your own Home

You can substitute the wall pushups with decline pushups or regular pushups at any time. The best time to do it is when you feel strong. The main focus of this program is to improve basic strength, mobility, and conditioning.

• So if you do decide to substitute the wall pushups, try not to deviate too much from the recommended rest periods and repetitions.

Level Three: Reduce rest periods between each exercise, again

3 rounds of:

• Body Swings, 10 reps
• 30 Seconds Rest
• Wall Push Ups, 10 reps
• 30 Seconds Rest

Level Four: Perform one more round

4 rounds of:

• Body Swings, 10 reps
• 30 Seconds Rest
• Wall Push Ups, 10 reps
• 30 Seconds Rest

Click here to Learn How to Perform over a 100 Bodyweight Exercises you can Do in the Comfort of Your own Home

Level Five: Increase repetitions per set

4 rounds of:

• Body Swings, 12 reps
• 30 Seconds Rest
• Wall Push Ups, 12 reps
• 30 Seconds Rest

Level Six: Add one more round

5 rounds of:

• Body Swings, 12 reps
• 30 Seconds Rest
• Wall Push Ups, 12 reps
• 30 Seconds Rest

Level Seven: Add in Resistance Band Rows

5 rounds of:

• Body Swings, 12 reps
• 30 Seconds Rest
• Wall Push Ups, 12 reps
• 30 Seconds Rest
• Resistance Band Rows, 10 reps
• 60 Seconds Rest

Level Eight: Reduce Rest periods

5 rounds of:

• Body Swings, 12 reps
• 15 Seconds Rest
• Wall Push Ups, 12 reps
• 15 Seconds Rest
• Resistance Band Rows, 10 Reps
• 45 Seconds Rest

Level Nine: Reduce Rest Periods

5 rounds of:

• Body Swings, 12 reps
• Wall Push Ups, 12 reps
• Resistance Band Rows, 10 reps
• 30 Seconds Rest

Click here to Learn How to Perform over a 100 Bodyweight Exercises you can Do in the Comfort of Your own Home

Level Ten: Add one last round

6 rounds of:

• Body Swings, 12 reps
• Wall Push Ups, 12 reps
• Resistance Band Rows, 10 reps
• 30 Seconds Rest

Organizing your Program

The best way to organize this program is to perform it twice a week on non-consecutive days such as Monday and Thursday, or Wednesday and Saturday.

• This can be a weekend workout if you can handle training two times in a row. The benefit is that you will have five days of rest, however remember that your Sunday workout may not be as effective as the Saturday workout.
• This is because a workout can only be fully effective if you are fully rested. As a beginner, it is very easy to get burnt out and over train.
• So the organization of this program really depends on you and your ability to recover from workouts.

Click here to Learn How to Perform over a 100 Bodyweight Exercises you can Do in the Comfort of Your own Home

Now if you’re really serious about changing your body through bodyweight training exercises, then you should check out Workout Without Weights. This eBook will give you the full picture when it comes to bodyweight training. Trust me, you’ll never need another resources ever again!

Workout Without Weights

• Workout Without Weights is a manual which teaches you how to use your bodyweight to improve your health and fitness. The eBook features not only exercise descriptions, but also teaches you how to develop your own effective training programs
• If you purchase the Combo Pack, you can also get another eBook which Author Coach Eddie Lomax sells separately: “Ultimate Gymless Workout.” In addition, you will receive the Combo Calisthenic Audio Workout bonus, which is currently not for sale on the market.
• The Basic version sells for just $19.95. The value of the Combo Pack is $73.95 but coach is giving it to you for just $47.00.

Click here to Learn More

Here are just 10 reasons why it is dangerous to be obese:

1. For every 11 to 18 pounds of fat gain, a person’s risk of developing type 2 diabetes is twice as high of individuals who are of normal weight and have not gained any weight.
2. Obesity during pregnancy is associated with increased risk of death in both the baby and the mother.
3. Individuals who are obese (BMI greater than 30) have a 50 to 100 percent increased risk of premature death from all causes, compared to individuals with a healthy weight. Read More.

Thursday, June 19, 2008

Dominic brought a friend of his to workout with us. Preston looked like what I did about a year ago: overweight, but not obese. The first question I asked him was if he’d ever worked out before. He said he used go to the gym. Right then and there I knew this kid was going to have trouble with the workout. But, to tell you to the truth I was surprised by his determination. Hopefully I’ll see this kid again. Would love to work with him.

Workout:

Burpees 10-20-30
KB Swings 5-10-15

Time: 10:51.07

Preston was unable to finish the workout. This time is a combined time for al three of us. Basically the order was Me, Dom, and Preston. When the first person finished burpees, the next person started burpees, etc. You’d always have one person resting, although the rest periods weren’t much.

We were able to get a few Pushups out of Preston before he collapsed on to the ground and made a comment about the ground feeling like a bed. Dom’s famous line: “Well don’t go to sleep!”

Because I felt I had a bit left in me, I challenged Dom to the following workout:

3 rounds for time:
10 Burpees
5 Swings

My time: 4:11.83
Doms Time: 7:37.98

One thing I noticed was that Dom was teaching Preston a lot of the movements that I was. He was acting like a coach, and very good one at that. Makes you feel good when your student becomes a teacher.

Diet:

Breakfast: 1 bowl oatmeal

Post Workout: Protien Shake & 2 homemade burritos (Black beans, whole wheat tortilla, lettuce, sauce, olive oil)
Later on: Banana
4:00 PM: 2 slices Sprouted Bread Toasted w/ Peanut Butter
8:00 PM: Tofu thingamagig that my mom made
8:30 PM: Some bean-type food that my mom made, with 3 roti (a type of indian bread)

• Have you ever been in a teaching position? Please post your thoughts to comments.
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