A full-body workout can help you get the summer body you want. The myth of getting shredded by doing nothing but crunches was busted long ago; the best way to tone muscle and lose fat is by working out the entire body. Full-body workouts require you to engage multiple muscle groups with a variety of individual exercises. These compound exercises, when combined into a thrice-weekly workout, boost your muscle growth and cut fat quickly. Our weight loss experts have put together their ultimate full-body workout to help you achieve your ideal summer body.
Weight Loss Starts with Proper Fuel
Any workout program requires the proper fuel to be effective. Hydration and a balanced diet are crucial to exercise enthusiasts at any level. Even if you’re only hitting the gym a few times a week, drink plenty of water (at least 8 full 8-ounce glasses) a day. Rest days in between workouts allow your body a chance to recover, so don’t skimp on the hydrating during those! Your body needs plenty of water and good food to build muscle. ‘Good’ food is the subject of much debate amongst health experts but most agree that a high-protein diet with plenty of fresh fruit and vegetables is the best accompaniment to a full-body workout plan. Stick to lean meats such as chicken or fish and try to eat various plants (fruit or vegetables) with each meal. A good trick our dietary team recommends is to eat the rainbow – the more colors you’re eating, the more nutrients you’re getting! Fill in snack time with high-protein snacks or meal replacement options to avoid hunger in between meals.
Compound Exercises Help You Maximize Your Full-Body Workout
The trick to working the entire body at once is to focus on compound exercises. These are so named because they use more than one muscle group to complete each rep (a compound of muscle groups). You’ll want to do each of the below exercises in a single day’s workout to maximize the results. Bodybuilders who want to gain lots of muscle focus on lower reps with higher weights. For fat loss and toning existing muscle, stick to high reps and low weights. Before doing any of the below workouts, make sure to warm up by doing 5 – 10 ‘empty’ reps, with no weight added! These prepare the muscles for the exercise, reducing the chance of injury.
- Exercise One: Barbell Back Squats
- Arguably the most well-known weight exercise in modern days, the barbell back squat is incredible for working the quadriceps, glutes, and calves. To complete it, lift a barbell off the rack and onto your shoulders. From there, stand with feet hip-width apart and toes pointed slightly out. You’ll slowly squat down until your thighs are parallel with the floor and then bring yourself back up. Stick to a low weight until you feel comfortable!
- Exercise Two: Strict Military Press
- The strict military press features heavily in any full-body workout. You’ll lift a barbell from your chest, in front of your face, and over your head. Hold for a few seconds at the highest part and slowly lower it back down. This works the shoulders, deltoids, and abs. Keeping a strong core is important here! Focus on completing the movement smoothly before piling on weight to maximize your benefits.
- Exercise Three: Bench Press
- Men are traditionally king of the bench press castle, but this exercise is excellent for both genders. The bench press is completed by laying on a bench and lifting a barbell from your mid-chest up. You’ll feel a strong activation in your chest, anterior deltoid, and triceps. It can be challenging for beginners to push the bar back up, so don’t hesitate to ask for someone to ‘spot’ you.
- Exercise Four: Plank
- The humble plank is a challenging exercise to add to your full-body exercise. A plank is holding the push-up position without lowering yourself up or down. It engages the core, hamstrings, shoulders, lats, and chest. Best done at the end of a full-body workout, a plank rounds out your workout. Advanced exercise enthusiasts can add a challenge: single-arm planks or T-planks (extending one arm up to open up the chest) target new muscle groups while keeping your core tight.
Cooling Down: Full-Body Stretching and Maintenance
A full-body workout needs a cooldown period. By doing light cardio and static (standing still) stretching after completing all of the above exercises, you’re letting your muscles wind down while still staying active. This reduces the chance of injury. Light yoga, a jog, or a quick bike ride all work as excellent cooldown methods for our ultimate full-body workout. Our experts will always advise: don’t overdo it! It’s important to properly relax and let your muscles rest. Full-body workouts are tough and rest is needed to safely lose weight. For more help reaching your weight loss goals and achieving the body of your dreams contact Advanced Medical Weight Loss and Wellness Center.
