Following the right full body weight loss exercises can help you get rid of that extra body fat and shed some pounds. However, if you’re thinking of trying out some fancy moves, you need to know that they aren’t essential, nor are they mandatory to achieve your weight loss goals.
Different variations of full body workouts for cutting that you can make use of.
Low Volume Compound Workout
The following is essentially a reduced volume workout that targets muscle maintenance without much glycogen depletion.
If you’re utilizing a lower carbohydrate cutting diet, this will be the best approach to take since it won’t leave your muscles drained. You really must pay attention when doing your workouts to what type of diet you’re following. This will have a large influence on overall program design.
For the following set-up, your primary aim is to maintain the previous weight you had been using on the bar so you keep your strength level constant. Make a note that you will not get as large of a ‘muscle pump’ after this workout since it is in the lower rep range and uses fewer sets. Furthermore, when on a reduced carbohydrate diet it’s also expected that you’ll experience a decrease in muscle pump, so all factors working together may leave you a little flat.
Apart from the psychological issue of dealing with that, it will have no implication on the effectiveness of the program, so it’s not something you really need to worry about anyway.
Alternate between these workouts either doing two or three workouts a week (using an ABA, BAB, ABA set-up). As long as you work each muscle group once every five days it should be enough of a frequency to still get good results and keep your lean body mass intact during the cut.
Depletion Full Body Workout
The second type of full body workout aimed for cutting is a workout to deplete all the muscle glycogen stores. These are effective when performed once in a while to really boost fat burning enzymes in the body and increase progress.
You typically will do these forms of cutting full-body workouts when you eat a diet that cycles carbohydrates in order to fully remove all the carbohydrates for the body. Then, when you immediately follow the depletion workout with a high-carbohydrate meal or meals, the muscles will suck these up and it would be more beneficial than if you hadn’t done the depletion workout at all.
When moving through the following full-body workout, decrease the total weight you are lifting due to the higher rep range called for.
in many instances, the full-body depletion workouts will only be completed once a week or even less frequently than that and are simply a means to help quicken the rate of progress throughout the cutting cycle.
When moving through the following full-body workout, decrease the total weight you are lifting due to the higher rep range called for. Aim to keep your rest periods on the shorter side to reap the most metabolic benefits.
Also note that depending on the particular diet you’re using and how low in calories and carbohydrates it is, you may need to add a third set of most exercises. Typically the best manner to perform these workouts is by doing a circuit-style type of set-up where you do one set of each and then proceed onto the next. Once you’ve completed one entire round of the circuit, then you go back and do a second and third if necessary.
Time-Pressed Full-Body Workout
Finally, the last variation of a full-body workout for cutting is for someone who is under greater time constraints and looking to get in and out of the gym as quickly as possible.
Short, yet intense workouts when following a cutting program tend to be quite effective because they won’t take as much out of you, allowing you to recover much better while consuming your low-calorie diet.
Also, since many people are doing more cardio training while they are cutting, this helps to better balance this with your total time schedule if you can only make it to the gym three or four days a week.
If you performed the following workout a minimum of twice a week, that will still allow you plenty of time to get to the gym for the cardio sessions as well.
Keep in mind that this full-body workout will not burn a great number of calories, and from an exercise-fat-loss standpoint, that’s not the goal. Someone who follows this type of set-up should take steps to be absolutely sure that their diet is in line and will create a large enough calorie deficit that fat loss does in fact take place.
If your goal is to burn fat and lose weight, focus on strength-building exercises that target your whole body. Full-body exercises are ideal since they work several muscle groups at once, saving you time and energy.
With the right approach toward weight loss, you’ll be able to burn fat and build muscle, which helps you to burn more calories even at rest. Plus, you’ll tone your body and are likely to start feeling better mentally and physically in the process.
Your results are dependent on the quality of effort you put toward your goals, so be consistent and disciplined in your approach.
Let’s look at some of the best weight-loss exercises, grouped for beginning, intermediate, and advanced workouts. For each exercise, do 2 to 5 sets of 6 to 15 repetitions.
You can modify this classic bodyweight exercise to suit your level and to target different muscles as needed. Check out a few pushup variations for beginners.
Begin by lying on your stomach with your legs extended.
Place your palms on the floor directly under your shoulders.
Press into your hands and heels as you lift your chest, torso, and legs from the floor.
Engage your core as you hold this position for 1 second.
Slowly return to the starting position.
You can do lunges with or without weights. Once you’ve perfected your form, you can move on to lunge variations.
From standing, step your right foot forward to form a 90-degree angle with your knee, making sure your knee doesn’t extend past your ankle.
Position your back knee so that it’s parallel to the floor.
Pause for a moment before returning your right leg to the starting position.
Do the opposite side.
What is the training style in this program?
The workouts in this program are performed as two four-exercise circuits with a 1-minute cardio interval in between each round. Circuit-style training is ideal for burning extra calories while still building and strengthening muscles, and each workout includes new exercises to add variety so you can stay motivated to train at home or in the gym.
The equipment required for these workouts is minimal. All you need for the entire program is a pair of dumbbells, a single kettlebell, an exercise band or two, and a bench. If you are missing any of these things, don’t worry; you can mix and match the exercises in each circuit based on what you have available.
How should I warm up for my workouts?
A dynamic full-body warm-up is ideal to prepare your muscles for each resistance workout, and each workout includes 5 minutes of calisthenics you can perform anywhere.
If you already have another warm-up that you know works for you, feel free to do it. You can also just spend 5-10 minutes increasing your core body temperature by walking or jogging in place.
How heavy should I lift?
The amount of weight you lift for any exercise will always vary based on your current strength and fitness level, but most workouts will give you guidelines for how heavy you need to go based on the prescribed sets and reps of the workout.
For example, if you are asked to perform 12-15 reps in a set, you would ideally select a weight that you believe you can only lift 12 times before reaching muscle failure. If you can’t reach 12, the weight is too heavy and you’ll need to lighten it if possible. If you can lift the weight you chose for more than 15 reps, then you know it’s too light and you need to add more weight.
If you don’t have a wide selection of weights available to you, however, then you can adjust your sets, reps, or tempo instead of adjusting the weight. For example, if your weights are too light for a particular exercise, add more sets, more reps, or slow down the tempo. If your weights are too heavy, decrease the sets and reps, or get rid of the weight entirely and just perform the exercise with body weight instead.
What if I want to do extra sets?
The circuits in this program are written to be performed for 3 rounds, but if you’ve got more in the tank, sure, add a fourth round. Just keep a towel nearby!
What techniques do I need to know?
Circuit: A series of three or more exercises performed back to back with little to no rest in between.
Interval training: Training built around short, high-intensity bursts of effort performed without rest for a specified time period.
Any group of exercises can be turned into a circuit, and any one exercise can be done for an interval. For example, performing squats for 1 minute without rest is an example of how you can turn a strength exercise into an interval training exercise.
Can I do extra cardio?
Sure, you can perform cardio sessions on your off days in between resistance workouts. You can also do extra cardio after your strength workouts if you have time and want to add extra cardio training to your weekly schedule. Since you’ll be getting your HIIT (high-intensity interval training) cardio in these workouts, keep your other cardio moderate intensity, such as 20-40 minutes at a level where you can still carry on a conversation.
Pick whatever type of cardio you most enjoy, whether it’s walking, running, biking, jumping rope, or stair climbing, or any combination of cardio to help fill the time.
What do I do on rest days?
As mentioned above, you have the choice to add cardio training to your rest days, but if you feel like the workouts are more than enough, then use your rest days to rest.
The time that you don’t spend working out on these days can be put to good use prepping meals, trying out a new healthy recipe, doing some light stretching, or just allowing your body to rest and recover. There’s more to losing weight than just working out, so give your body what it needs to be successful and make your rest days count!
How do I deal with muscle soreness?
Muscle soreness is perfectly normal, especially in the first few weeks of a new program. This program is designed to give you some freedom when it comes to scheduling your workouts and how much you do, so it’s imperative that you listen to your body to see if you’re doing enough—or maybe too much.
If you feel like your aches and pains aren’t going away or are getting worse, dial back the sets and reps or cut back on cardio. Finding the right balance takes time, so pay attention to what your body tells you and adjust as needed.
FULL BODY WORKOUT FOR WEIGHT LOSS
KEEP IT SIMPLE
When first starting a fitness routine, it can be tempting to try and jump into a major lifestyle change and add complicated exercises, detailed schedules, and a brand new diet all at once. Resist the urge! Many people give up on their fitness goals because they feel overwhelmed and find the changes unsustainable. It’s best to keep things simple at the beginning by sticking with exercises you feel confident doing and looking for help where you can find it. This is where companies like Body FX really shine – they offer an online treasure chest full of hundreds of hours of workout footage that can be filtered by the length of time you have to work out, the equipment you have available, and workout style. You’ll take the guesswork out of your workouts when you stream videos online, but it’s also possible to design your own full body workout for weight loss by incorporating simple hiit training routines or a full body workout using bodyweight exercises only, such as a side plank with leg lift, squat with overhead press, push-ups, burpees, lunges, and more. Your total body workout doesn’t have to focus on body strength training, either; dance is an incredible full body exercise that torches more calories and burns fat fast while working your core and building lean muscle mass in your entire body. Of course, you’ll find plenty of dance videos to suit any style of dance through Body FX, but you can also hit up other classes at your local gym, try line dancing at your recreational center, or hit the club for salsa with your sweetie! As long as you’re moving and feeling good, you’re making progress.
FOCUS ON FOOD
Have you ever been told that “you can’t out-exercise a bad diet?” Unfortunately, it’s true, which means that no matter how great your full body workout for weight loss is, you’ll need to make dietary changes to see the results you want. Unfortunately, exercise alone is not enough to cancel out eating too much food or making unhealthy choices regularly. It’s easy enough to say “Just eat whole grains, lean meats, and fruits and veggies,” but if you aren’t familiar with the pillars of a healthy diet or the amount of calories and nutrients you should be eating each day, you’ll need more help than that simple advice. After all, what exactly is lean meat or a whole grain? For people who have not grown up learning about nutrition, the right starting point is not so obvious, nor is the amount of food you should be eating. If your goal is to lose weight, you’ll be able to get a sense of how much you’re eating each day by tracking your food intake through an app like My Fitness Pal, which is free, or a program like WW. However, those apps will only count your calories and nutrients – not tell you whether you’re making nutritious choices. It’s important to take the time to weigh and measure your food so that your calorie count is correct, but what do you do if you need more help? You might consider looking for personalized coaching and nutritional advice through a certified personal trainer and nutritionist or an online coaching platform like Body FX. Online coaches will be able to talk through your workout routine and make recommendations for your food intake, plus offer great recipes and helpful tips that will point you towards success.
Getting started is the first step, but staying consistent with your workout plan is where you’ll start to see big results. The American Heart Association recommends getting in 150 minutes of moderate activity per week or 75 minutes of high-intensity activity, that raises your heart rate, per week, so assuming you’re working out at a moderate intensity, you’ll want to aim for five 30-minute workouts each week. Make sure to include a warm-up and cool down to help avoid injury and give your body proper time to acclimate to exercise. Staying consistent and working out more frequently with shorter sessions is a great way to keep your metabolism boosted throughout the week, helping you to lose more weight. In addition to working out more often throughout the week, also try moving more throughout the day. You do not even have to go to the gym, doing at home workouts can help to keep you consistent since you do not have to go anywhere. Even getting up and walking for ten minutes each hour will help build muscle, burn more calories throughout the day, and keep your metabolism lifted.
IT’S THE LITTLE THINGS
Everyone knows that in order to lose weight, you need to exercise and eat well, but as they say, the devil is in the details. You can be eating well and working out like a crazy person, but if you’re not getting enough sleep and not hydrating well, your weight most likely will not budge. Our bodies contain a hormone called cortisol that is associated with stress, and increased levels of cortisol correspond to weight gain or difficulty losing weight. This is due to a biological response to stress that is left over from our ancestors; our bodies try to hang on to body fat and extra weight in times of stress in case food becomes scarce. Increased levels of cortisol can be caused by outside stress, of course, so make sure to try and reduce sources of stress where possible. Increased levels of cortisol can also be caused by not getting enough sleep, so if weight loss and fat loss is a priority for you, try to get your eight hours per night. After all, your body needs a chance to recover from your workouts! Finally, make sure you’re getting enough water to stay hydrated throughout the day, not just during your workout. Getting enough water will keep you feeling fuller longer and help make sure that when you do feel hungry, it’s actually hunger that you’re experiencing instead of thirst. Drinking water also boosts your metabolism, so make sure you get at least eight to ten glasses per day.
Let’s face it, losing weight is hard, and there’s a reason why so few people succeed in the long term. When you’re making a huge overhaul to your lifestyle, it’s easy to become overwhelmed by all of the changes and feel resentful about the things it seems like you’re missing out on. That’s why community support is so important. It may feel like you’re on your weight loss journey alone, but there are thousands of people out there who are going through the exact same things you are right now. In addition to matching you with a supportive coach, online fitness communities like Body FX offer the opportunity to connect with people just like you who are trying to lose weight, get fit, and improve their health. Membership in these online fitness communities offers accountability and provides a sounding board for difficult questions or personal challenges, while also helping you stay committed through your newfound connections. Monthly challenges for sweet prizes like swag, trips, and cash are an added bonus when you consider how incredible you’ll feel as you get fit. Studies have shown that weight loss program participants who receive social support are more likely to keep their weight off in the long term, with two-thirds of those who have social support keeping the weight off for six months as compared to only a quarter of those who had no support. It just goes to show that weight loss is better when we’re all in it together!