A common mistake that many people make when using crossfit workouts and resistance training to lose weight is that they only work one or two body parts per session. Very often, even the moves they use are not suitable for getting your body in a state where it burns fat rapidly. A full body crossfit workout will not only get you in shape but help you lose weight.
Here are some principles that you need to adhere to when engaging in resistance training and crossfit workouts to burn fat. Let’s look at what they are.
You’ll burn the most calories when you work out the entire body in one session. People trying to lose excess pounds have a very different goal from the professional bodybuilder who focuses on one body part each workout.
Working your triceps today, followed by your legs tomorrow and your chest the day after is just not going to cut it. You need to do several different exercises to work all the different muscle groups in one workout in order to lose weight.
A sample workout may include reps of stretching, burpees, deadlifts, pullups, dumbbells and lunges. As you can see, you’re working out your back, core, legs, shoulders, arms, etc. You’re working the entire body and burning a lot of calories in the process instead of just doing bicep curls and calling it a day.
Focus on the compound exercises. These are exercises that involve several muscle groups at the same time. A pullup is a compound exercise. It works your back, shoulders and arms. A tricep curl, however, is an isolation exercise. It only works the triceps. Compound exercises will ALWAYS burn more calories than a isolated exercise.
Some of the best compound exercises that should be a staple in your training regimen are: deadlifts, pullups, squats, lunges, bench presses, lat pull downs, abdominal cycles, etc.
When doing a full-body workout, when going from one exercise to another, there should be no rest. This will make the resistance training session take on a cardio-like nature. Your heart rate will be elevated and you’ll be panting as you execute the exercises in rapid fashion. This is almost like a high intensity interval training session.
Each routine may have multiple exercises to work the different body parts. Do as many reps for each exercise for about 45 seconds before moving on to the next. Once all exercises are done, that is considered as 1 ‘set’.
Now you can take a short minute or two break before repeating the entire set again. Do about 3 to 4 sets depending on your level of fitness. If you’re new to training, 1 set will do… and you can progress slowly with time.
The weights you use should challenge you but not annihilate your muscles. Ideally, you should be able to do about 10 to 12 reps in 45 seconds. If you can only do 3 to 4 reps before getting wiped out, the weights are too heavy.
This is a very common question. Which is better – bodyweight training or conventional weight training with dumbbells, etc?
The answer is pretty simple – they’re both good and it all depends on where you are coming from. Most people don’t get this. They approach fitness externally instead of internally.
The first thing you need to do is assess your current level of fitness and be honest with yourself. If you’re overweight and have led a sedentary lifestyle for years, but you’ve decided to make a positive change now – that’s excellent.
However, you’re not going to be doing 200-pound deadlifts anytime soon. To ease into an active lifestyle, bodyweight training is one of the best ways to go about it.
Crunches, squats, lunges, pushups, pullups, pistol squats and many other exercises that use nothing more than your bodyweight can still be very effective for burning the calories and leave you ripped and toned.
Bodyweight training can definitely make you look toned and insanely fit. In fact, many men who train at the gym with the usual weights and bars face a lot of difficulty doing some of the bodyweight exercises.
The guy who does barbell squats may struggle with a pistol squat because his body just doesn’t have the strength in the muscles required to execute that move. So, bodyweight training is not something to be mocked.
People who are trying to lose weight will find it in their best interests to start off with bodyweight training. Their muscles will be less sore, the chances of them injuring themselves will be lower and the body will have time to adapt to its muscles being worked.
Furthermore, you can easily structure full-body workouts with bodyweight moves and still get all the fat burning benefits. These exercises do not require equipment, can be done in the privacy of your own home… and here’s the best part – you will not need to pay for a gym membership and feel intimidated by all the fit people there.
After a month or about 45 days of bodyweight training, your body would be stronger and better able to handle conventional weight training.
The only downside to bodyweight training is that you’re stuck with your own bodyweight. As you lose fat, you’ll get lighter and the workouts will be less challenging. Now you’re ready to train with weights.
You can try out some of the exercises like deadlifts, bench presses, lat pulldowns, etc. It’s very important to learn the correct form or you may injure yourself. With weights, you can lift heavier and burn even more calories.
Once again, it’s important to remember that you’re training to shed the fat and not build muscle. Training with weights when aiming for fat loss will require you to use lighter weights, do more reps with minimal rest and aim for full-body workouts.
After reaching your goal weight, then you can start focusing on each muscle group and training it with hypertrophy. Bulking comes later. For now, use resistance training to shed the fat – start off with bodyweight training and progress on to heavier weight training. That’s how you do it.
Love it or hate it, CrossFit has found its place in the fitness world. Not sure what you think about it? Before you decide, try one of these workouts.
CrossFit requires a certain level of “crazy.” Not serial killer crazy, but crazy in that hardcore, “woIt’s important to vary your workouts so that your body is always left guessing and is constantly challenged. If you only do the same workout over and over, familiarity will set in and your highly adaptable body will handle the workout easily.
Observe the tips above crossfit workouts and resistance training will help to torch the fat on your body.
Because CrossFit workouts can be so brutal, I sometimes feel damn near silly for almost killing myself three times per week. Generally speaking, however, I’m proud that I can kick more @ss and take more names than “Joey Dudebro” doing curls in front of the gym mirror.
If you’re a CrossFit workout virgin, you’ve probably never heard of a WOD, or workout of the day. Basically, you can head to a CrossFit gym or check out CrossFit Workouts online to grab a complete daily workout.
I don’t always do the CrossFit-prescribed WOD; sometimes I fish through the backlog and look for particularly brutal sessions. Otherwise, I might chat with CrossFit vets and get the lowdown on an awesome workout.
CrossFit Workout Athlete and NPC Bikini Competitor Michelle DiCapua shares her expert opinion on using CrossFit Workouts for losing weight.
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CrossFit Workouts have become super popular over the last decade plus. It’s best known for creating really explosive, strong and powerful athletes, but is it really good for losing weight? Does training like this help with losing fat like cardio or more traditional weight lifting programs?
CrossFit workouts often gets a bad reputation for being tremendously hard and leaving beginner level athletes injured. Of course, losing weight while injured isn’t very easy to do.
Michelle feels that absolutely CrossFit workouts can be very good for weight loss if you don’t overdo and know your limitations. As with most things in life, you can’t just jump in and do what every other person is doing. Take things slowly, learn the technique and skills you need for the more complex lifts. Listen to your coaches and instructors and you have to eat clean and focus on your diet.
The HIIT style approach with CrossFit workouts certainly helps with fat loss results. High Intensity Interval Training is very good for fat burning and making good use of your time considering the high volume with limited rest in most CrossFit style workouts.
So the verdict is YES, Crossfit is terrific for losing weight as long as you’re consistent, know your limits, stay injury free and pay close attention to your diet.
So basically ANY form of physical activity if intense, diverse and safe enough considering your level can be great for fat loss, you just need to spend a certain number of hours doing it each week. Remember, Movement = Calorie Burning.
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