10 BENEFITS OF BODYWEIGHT EXERCISES YOU PROBABLY DIDN'T KNOW.

Bodyweight workouts have been something we’ve been doing for many years and still enjoy them. We personally have seen a huge improvement in our strength through bodyweight exercises.  By using just our bodies to get a good workout in empowers us inside and out. Just go do a headstand and you will see what we mean.

YOU CAN build strength by using just your body!

You will also notice your balance improve, your posture, even your mind will be sharper when doing more bodyweight exercises.


Some of the basic bodyweight moves are plank, push-ups, mountain climbers, lunges, etc. But as our Purely Fitters know, there are many other ways to use your body to challenge yourself.


1) flexible -do anywhere – limits your excuses, convenient, ”No time” really becomes no excuse.

2) cheap – non expensive way to workout

3) no limits – you control your tempo and intensity, as easy or as hard as you want

4) your body provides all the resistance you need.


5) highly efficient –> little time in between sets so keeps heart rate boosted and keep burning those calories, you don’t have to take as many breaks

6) both cardiovascular and strength training – win/win! You burn calories after you finish your workout

7) overall stronger core, be more flexible, and have better balance  –> can help with better posture  and improve overall performance

8) anyone can do it -perfect place for beginners to start their fitness journey

9) easy to vary your workouts to fit your level of strength and endurance  -progression and using advanced variations.


10) sharpens your mind –  use different techniques to provide a challenge and change of pace, keeps you motivated.

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The Best Exercises That Work Every Muscle Immediately.

Knowing how to work more than one muscle at a time can make the difference between making it to the gym a few times a week or not at all. With some basic knowledge however you can learn to train all your muscles in a very short space of time, allowing you to spend minimal time at the gym and get maximum results. Some of the following exercises, if done incorrectly can be dangerous. So before attempting any of the following it is recommended you seek guidance from a qualified trainer to minimize risk of injury.

1-  Clean and Press:

This exercise is a favorite of powerlifters and athletes because it helps develop explosive power. It works the legs, shoulders, arms, back and hips. Stand with your feet shoulder-width apart with a weighted Olympic bar over the middle of your feet. Keeping your back straight, bend down and grasp bar with an overhand grip. Ensure your knees do not go out over your toes, and lower your buttocks until your thighs are parallel with the floor. Pull the bar off the floor as you stand up straight. Once the bar reaches your chest, pause for a second before you push it above your head with your upper-body muscles.


2- Dead Lifts:

Despite the odd name dead lifts are another firm favorite with most athletes because of its multi-jointed nature allowing for maximum use of all muscles. The dead lift also requires a weighted Olympic bar. Begin with the same starting position as in the Clean and Press. Once your thighs are parallel with the ground and back straight, contract your shoulder blades, look forwards and pull the bar upwards as you stand up. Emphasis should be placed on driving the weight upwards with your lower body muscles and back. Pause briefly at the top of the movement before lowering the bar back to the ground in a controlled manner. It is extremely important to keep your back straight at all times to minimize risk of injury.

3- Squats:

The squat uses most of the muscles in your body. While you’re whole lower body is doing most of the work, your upper body is stabilizing and supporting the weight. This exercise is best performed in a squat rack with safety rails or using a smith machine. Begin by placing the bar just at the top of your shoulder blades. Do not rest it on the back of your neck as this will cause injury. Once comfortable, remove the bar from the rack and ensure your feet are shoulder width apart and facing forwards. Looking forwards and keeping your back completely straight, lower the weight towards the floor keeping your knees behind your toes. Once your thighs are parallel with the floor you explode upwards by extending your knees and driving your hips forwards. It helps to look upwards as you lower the weight. This ensures your back stays straight.


4- Kettlebell Swing:

A kettlebell is a bowling ball-sized cast iron weight with a handle that has become extremely popular. The reason for the surge in popularity is because it is a great way of exercising your whole body, building both strength and stability. The first kettlebell exercise to learn is the kettlebell swing. You begin with your feet shoulder width apart with the kettlebell between your feet. As in the squat, you keep your back straight and lower your body to the floor to pick up the kettlebell. You then swing the kettlebell upwards in front of you as you stand up straight. While this may sound straight forward it does engage all of your muscles and is extremely difficult to do repeatedly.

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How To Reduce Belly Fat Naturally and See Those Abdominal Muscles Again.

Gaining excess belly fat can be blamed on many things; overeating, baby weight gain and getting older are just a few. A waist measurement of 35 inches for women and 40 inches for men, regardless of your weight, is an unhealthy sign of visceral fat, according to The National Institutes of Health. To reduce belly fat naturally you will need to cut down on your calories, eat a diet rich in monounsaturated fats and exercise. With a little patience and effort, it is possible to see those abdominal muscles again.

Step 1

Evaluate your current diet. Eating a diet high in processed, fast and sugary foods may be causing weight gain in your abdominal region. For three days, prior to beginning a belly fat-burning program, write down everything you eat in a food journal. Write down all foods and drinks you consume, even if it is just a bite or a piece of something. At the end of the three days, see where your weak spots are and figure out a replacement for them. If you notice that you consistently eat sugary snacks in the afternoon, replace them with a healthy alternative like fresh fruit or yogurt with fruit. Identifying your food weaknesses will allow you to prepare for them ahead of time and help you stick to a healthy eating plan.


• Step 2

Eat clean foods daily. Tosca Reno, author of "The Eat Clean Diet," suggests eating whole, clean foods for maximum fat-burning potential. Eating clean consists of eating fresh lean proteins, complex-carbohydrates and essential fats. Bodybuilders have used this diet to burn fat for many years. Choose proteins such as chicken, turkey, lean beef, tofu, fish, beans and legumes. Whole grains, brown rice and fresh fruits and vegetables are all excellent complex-carbohydrates.

•Step 3

Add some belly-burning fats to your daily diet. Eating a monounsaturated fatty acid (MUFA), with every meal has been proven to reduce belly fat, according to Liz Vaccareillo, author of "Flat Belly Diet." Foods that are rich in MUFAs are olives, oils, avocados, dark chocolate and nuts and seeds. Eat a variety of these good fats throughout the day in moderation.

• Step 4

Burn fat with aerobic exercise. Doing a minimum of 30 minutes of aerobic activity four to five times a week will increase your body's natural fat-burning abilities. The body burns energy from fat stores when in an aerobic state; to achieve this state, you must be in movement within your training heart rate for a minimum of 30 minutes. Choose cardiovascular exercises that motivate you and that are easy to incorporate into your weekly routine.

•Step 5

Burn more fat calories with muscle. Scientists estimate that with each additional pound of muscle you will burn an extra seven kilocalories per day. Weight training two to three times a week will help increase your lean muscle fiber and your metabolism. Extra muscle also helps you work out longer and harder, producing a training effect that adds to the extra calories burned, according to Len Kravitz, PhD.

÷Warnings

Always consult your doctor prior to beginning any new diet or exercise program.Avoid diet pills and fat-burning vitamins.

÷Tips

Start your work-out program slowly.Mix up your abdominal exercises.

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5 Reasons Why U Can't See Your Abs Results. .

Having a six-pack is the ultimate way to show that you're committed to yourfitness: You work out hard, eat clean....

Here are the top 5 reasons why your abs AREN'T growing.

1- You're not targeting the rectus abdominis:

One of the more damaging tenets of modern locker room lore is that you don't need to dedicate time to exercises that isolate your abs. It's true that squats, deadlifts and innumerable other compound moves do work your core, but research shows they elicit very little activation in the rectus abdominis (the six-pack muscle). To hone the beach body ready midriff you're after, do each of the below three 15-minute workouts once a week. You can tack them on to the end of a weights session or combine them with some high intensity interval training.15-minute complete core circuit15-minute compound move abs workout15-minute no-crunch six-pack session

2-  body fat is too high:

You can hit your abs with laser-like precision and build a core that would put Olympians to shame, but unless you've scythed away all the flab from your stomach no one's going to know. "If your body fat isn't around the 10% mark your abs simply won't show," says sports scientist Ross Edgley. For a simple fat hack, accompany every meal with a mug of green tea. A study in the European Journal of Clinical Nutrition found thanks to their metabolism-boosting polyphenols a single mug accelerates your body's break down of fat by a third. Here's 35 more ways to lose your love handles.

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 3- You need to mix up your moves:

Your body is smarter than you. Unless you regularly change the methods you use to assault your core the muscles will adapt to the training and stop growing. There are just three different types of body movement that effectively work your abs: flexion and extension moves like crunches; rotation exercises like medicine ball twists; and static contraction moves like the plank or hanging leg lifts. The best abs workouts will incorporate exercises from every movement type. If your routine is getting tired, mix things up with thesefive innovative abs moves.

4- You haven't honed your diet:

That abs are built in the kitchen and not the gym may be a hackneyed phrase, but that doesn't make it any less true. In the quest to build a hardcore core, perfecting your diet is crucial. Follow these nutritional principles from personal trainer Ray Klerck and you won't go far wrong. To help you along, here's your six-pack shopping list and 12 quick-prep muscle-building meals. You're welcome.

5-  You're not getting enough rest:

The oft-ignored third element in the six-pack equation is sleep. It's when you're wrestling with the sandman that most muscle is built: your growth hormone levels are elevated throughout the night. What's more, fail to get enough shuteye and the stress hormone cortisol floods your system, encouraging your body to store fat around your midriff and putting the brakes on your gains. If you're struggling to log your eight hours first perfect your sleep environment, then use these five steps to better sleep.