Bodyweight Workout For Mass And Strength(Complete Guide): So, you are looking for bodyweight workout for mass and strength, today we will discuss in detail about bodyweight workout for mass and strength, what are the benefits of a calisthenics workout program.
The benefits of bodyweight training on health. Can we lose weight using a bodyweight training program?
Bodyweight Workout For Mass And Strength-Is It Possible?
Bodyweight exercises aka Calisthenics.
In simple terms,
Any exercise you do perform with your free bodyweight will be always known as a bodyweight exercise.
As far as building mass and strength, It is possible!
Yes, we can do bodyweight workout for mass and strength.
But most of us.
we don’t know what type of workout schedule to follow.
People think that going to the gym is the only solution.
First of all, bodyweight exercises are all about basics.
It can be performed anywhere.
In the park, at the gym, at home, anywhere!
Free weight exercises are used for building a solid base of power and strength.
If you wish to join a gym later.
Your body will be physically prepared for intense pieces of training.
You can do calisthenics routine 4-5 times in a week.
Do it regularly for minimum 3 months.
That will do the work of building mass and strength.
Benefits Of Bodyweight Training
Having bodyweight fitness is a must!
Although, there are a number of proven benefits of following a calisthenics routine.
The best ones are explained below:
1. Improves Heart Health
The heart is a muscle just like any other muscle in our body.
The main mechanism behind improving heart health is like:
Bodyweight training helps in pumping more blood throughout the whole body.
It eliminates any clogs present(blockage) in the arteries.
And if the heart pumps more blood in the body.
It helps the heart muscles get stronger over time.
Hence, no risk of heart disease!
2. Joints Get Stronger
Most people have stiff joints.
Now, what are stiff joints?
It is like a sensation of rust to the joints.
It is because you have limited range of motion.
Maybe you have a limited range of motion in your shoulders.
Maybe in your spine.
If you do not move your body on regular basis.
You will unnecessary pain in the joints or stiffness.
And as you grow older, it will go worse.
Move your body for minimum 30minutes on the whole day.
So that you can protect the body from the flexibility issue.
Let me tell you something.
if you don’t do weight training, it’s ok.
But if you don’t do regular bodyweight movements.
it’s not at all OK!
3. Increase Flexibility
When you exercise daily, the muscles get stretched.
And stretching makes tears in it.
Which means the muscle is now a little damaged than before.
That’s why you feel that soreness.
It is because it produces lactic acid in it.
Then, the repairing process starts.
It gets the muscle fixed in the normal position.
But now this time,
The muscle grows stronger.
And in simple words,
It can perform those movements which it cannot perform earlier by becoming more flexible over time.
4. Reduce Risk Of Diabetes
Diabetes occurs when we eat unhealthy food.
Mostly food which has simple carbs and has high sugar.
There are 2 types of diabetes. I will not go in deep detail.
The process that triggers diabetes when:
As I said earlier, foods with simple carbs and high sugar.
These foods get easily digest because there is no fiber in it.
This quick digestion shoots out our insulin levels to go on peak immediately.
Within an hour it drops rapidly.
Generally called the power crash.
That’s why you may have noticed when you eat sugar.
It kinds of boost energy immediately.
It is because of that insulin high!
When you exercise, your hormone gets balanced.
As a result, doing bodyweight workout on daily basis reduces the risk of getting diabetic.
5. Core Gets Stronger
Understand this way.
Core helps you in your posture and stability.
Because there is no requirement of weights in bodyweight workout routine.
Consequently, doing bodyweight exercises will actually help.
It will engage core muscles and makes them stronger over time.
If you have weak core muscles.
Then better start doing calisthenics daily and as early as possible.
Exercises to lose weight Fast At Home Without Equipment
There is no specific bodyweight workout for mass and strength or endurance.
If you are performing any exercise with your own bodyweight.
Anywhere, in the gym, park, home.
You are focusing on all aspects!
Most noteworthy, there is nothing like quick results.
Yes, you will build great strength over time.
If you be consistent and regular.
Everything is possible in the long run.
That’s for sure.
The list of bodyweight exercises to lose weight fast at home without equipment:
- Wide Grip Push-ups
- Close Grip Push-ups
- Diamond Push-ups
- Clap Push-ups
- Normal Pull-ups
- Wide Grip Pupp-ups
- Side Crunches
- Leg Raises
- Normal Bodyweight Squats
- Jumping Squats
- Sumo Squats
- Jumping Lunges
And in the end.
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