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.
• Compound exercises
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.
Each crossfit workout 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.
• Enough weight to challenge, but not annihilate
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.
When training for fat loss, the reps need to be in the 10 to 12 range and be done in rapid fashion. So, leave your ego at the door and use weights that you can handle.
• Vary your workouts It’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.
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• When is bodyweight training better than a crossfit workout?
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.
• When should you start on weight training?
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 Workouts requires a certain level of “crazy.” Not serial killer crazy, but crazy in that hardcore, It’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.