Logan Legend - Bodyweight Strength Training: Discover How a High Metabolism Diet Strength Training and the Keto

BODYWEIGHT STRENGTH TRAINING

The Essential Bodyweight Workout & Nutrition Plan For The Peak Male Body

Chapter 1: Setting Yourself Up For Success

How Your Diet Affects Your Results

E xercise and diet are equally important factors to building muscle and losing fat. It is generally touted that diet may even play a larger role in the outcome of your fitness. If you are working out hard and not seeing results, make sure that the things you are eating are unprocessed and have high nutrient valuesmore specifically, work with a nutritionist to find the macronutrient intake levels that are right for the goal you are trying to reach.

Warm Up Before Working Out

To avoid injury, we should take some time before starting our workout to warm up all of our muscle groups. It is generally accepted that warming up before a workout will lead to better performance results and decrease the chance of injuring yourself. Dont forget to stretch after youre done, too! Warming up and cooling down should take no less than 5 minutes, but no more than 15-20 minutes. We dont want all your time spent prepping for your workout or stretching afterward, but they are important components that ensure your bodys continued functionality.

Example Warm Up Workouts:

Complete these exercises for 5-10 minutes

1. Jog, row, or ride a bike at a slow-medium pace
2. Jump rope
3. High knees or butt kicks
4. Walk-out planks
5. Jumping jacks

Important Areas to Stretch:

Areas are followed by examples

1. Arms: arm circles
2. Legs: walking lunges
3. Glutes: glute bridge
4. Calves: wall lean
5. Back: leg pull

When warming up, we want our heart rate to increase, so make sure that while you are completing these exercises, you are adequately exerting yourself. We want our body to be ready for the more intense activity we are about to take part in. An increase in blood flow, an increase in body temperature, and an increase in breathing rate all build slowly through warming up in preparation. If you need to ask yourself if you are working out vigorously enough, a good test to check is to see if you would be able to keep a conversation going with your friend. If you are working out hard enough, you really shouldnt be able to keep a conversation going.

Who These Workouts Are Best-Suited For

Bodyweight Workouts are best-suited for those who cannot afford a gym membership, dont enjoy the gym atmosphere, or for those who feel like they are too large to jump right into fast-paced routines. Memberships can be expensive depending on where you go, and we dont all have enough money to afford one at certain points in our lives. Many peoplewomen, in particularfeel uncomfortable at the gym or are intimidated by the size of the facility and the variety of equipment. Bodyweight Workouts can be modified for someone of any shape and size and can be completed in the privacy of your own home if you are self-conscious by working out in public.

Benefits of Bodyweight Workouts

These workouts allow you to build muscle, gain strength, and increase your stamina by using nothing other than your body. Able to be completed anywhere and with no equipment, Bodyweight Workouts are fast and effective. The Huffington Post contributor Dave Smith lists the numerous benefits of Bodyweight Workouts:

1. They are efficient : Research suggests high-output, bodyweight-based exercises such as plyometrics yield awesome fitness gains in very short workout durations. Since theres no equipment involved, bodyweight workouts make it easy to transition quickly from one exercise to the next. Shorter rest times mean its easy to boost heart rate and burn some serious calories quickly.
2. Theres something for everyone : Bodyweight exercises are a great choice because theyre easily modified to challenge any fitness level. Adding extra repetitions, performing the exercises faster or super-slow, and perfecting form are a few ways to make even the simplest exercise more challenging. And progress is easy to measure since bodyweight exercises offer endless ways to do a little more in each workout.
3. They can improve core strength : The core is not just the abs. At least 29 muscles make up our core. Many bodyweight movements can be used to engage all of them. These will improve core strength, resulting in better posture and improved athletic performance.
4. Workouts are convenient : Ask someone why they dont exercise. Chances are theyll answer they have no time or that its an inconvenience. These common obstacles are eliminated by bodyweight exercises because they allow anyone to squeeze in workouts any time, anywhere. It can be a stress reliever for those who work at home, or it can be a great hotel room workout for people on the road. With bodyweight workouts, no time becomes no excuse.
5. Workouts can be fun and easily mixed up for variety: It can be easy to get stuck in a workout rut of bench presses, lat pull-downs, and biceps curls. Thats why bodyweight training can be so refreshing: There are countless exercise variations that can spice up any workout routine. Working with a variety of exercises not only relieves potential workout boredom, but it can also help break through exercise plateaus to spark further fitness progress.
6. They can provide quick results : Bodyweight exercises get results partly because they often involve compound movements. Compound exercises such as push-ups, lunges, and chin-ups have been shown to be extremely effective for strength gains and performance improvements.

Creating a Workout Environment

Since these workouts can be complete at home, making sure you have available space to complete exercises is imperative for success. All you really need is a space large enough to spread out a little bitlets say for example, to complete 10 lunges in a row. While you do not need any equipment, it may be nice to have a yoga mat if you have hard floors like wood or linoleum.

Some prefer a quiet environment to work out or to use a music player to help them focus during their workout. Do whatever puts you in the zone to complete your routine. The point is to try to minimize the space of distractions so you can put in the work to meet your goals.

Summary and Key Points

• Bodyweight Workouts are easy, fast, and are extremely effective for beginners and more seasoned exercisers!
• You cant expect the most comprehensive results without also ensuring your diet falls in line with the changes you want to see on your body!