Burn significant calories quickly and easily without a gym or equipment.
It might not sound like much, but burning 100 calories here and there can add up over the course of a week. One pound of fat contains 3500 calories; the only way to burn it off is to create a caloric deficit. In order to retain as much muscle as possible you want to have a small deficit from your diet, the remaining should come from cardiovascular activities.
On average, 15 minutes of stair climbing can burn roughly 140 calories. Instead of taking the elevator, use the stairs. As long as you have access to a staircase set a timer for 15 minutes and walk up and down a flight.
Running for just 5-7 minutes will burn over 100 calories. Walking on the treadmill takes almost twice as much time to burn the same amount. Don't be afraid to take your run outside either. Running on a beach can burn an additional 50 calories in the same time.
This is one chore you might not want to skip. Pulling weeds, raking leaves, or digging for less than 10 minutes can leave you in a puddle of sweat in exchange for 100 calories. The key with yard work is not to move at a slow pace. Move quick and relentless when attacking the yard.
With this bodyweight workout, each exercise is performed for a set time. One round of this will burn over 100 calories. Rest 20 seconds between exercises.
Bodyweight Squats - 1 min
Bodyweight Lunges - 1 min
Jumping Jacks - 1 min
Burpees - 1 min
Pushups - 1 min
Twelve minutes of swimming can burn well over 100 calories. Swimming is a full body exercise that also helps to strengthen nearly every muscle in your body. Swimming is a great way to get your cardio in with no stress on your joints.
If your goal is to burn the most amount of calories every day you need to get up and move. Do extra things around the house, take the stairs instead of the elevator and walk instead of driving. Do not be a slave to the cardio machine, think outside the box and burn those calories.
Thirty minutes of vacuuming your house or your office will burn 100 calories plus you have the added benefit of a clean house or office. You would be surprised at how many calories you can burn doing work around your house. You may not want to ignore your chores!
Add these tips and exercises to the mix to ramp up your overall strength.
Strongman competitors have a unique mix of size, strength, speed, agility, and work capacity. They are true strength athletes. Adding a day of strongman training to your program can help improve your overall lifting. It will not only add a completely new stimuli to your body but it can also be a nice mental reprieve from everyday training.
This is not only for the big lifting, iron freaks. It can benefit the everyday lifter and gym rat as well. I have used it with both my powerlifting/strength athletes and my “everyday Joe” clients. Hell, I use it on myself!
You may think that you've got to have lots of specialized equipment to start doing strongman training, this is sort of true, but it can also be done with equipment that almost every gym has.
The best way I have found to add strongman training into your routine is to start out by adding it in a couple of days per month. Replace your deadlift or squat workout that week with a day of heavy strongman training. If you don’t want to completely cut out your deadlift or squat training that week, just lower the volume from what you would normally do. Once you get acclimated to strongman training you can gradually add back in volume to your squat or deadlift day.
EXERCISES TO DO
This is best done with specialized farmers walk “bars” but most gyms won’t have these. What I like to do is grab the metal handles from the cable pulley machines and use TRX straps to tie weights together and attach them to the handle. So far, it’s the best use of TRX straps I have found. I have tied as many as five 45 lb. plates together on each side, so don’t worry about breaking the straps.
The farmers walk is a great total body exercise and really tests your intestinal fortitude. They help build strong legs, hips, core, and crushing grip strength. Farmers walks are also very functional, now you might have to only make one trip to the car for groceries.
This one requires a set of stones (no pun intended) and is not as easy to duplicate without the proper equipment. In the stone lift, you take a heavy, round stone and lift it onto a platform. It is a total body workout that builds legs, back, hips (and hip extension), basically everything. If you can’t find a gym with a set of stones, a substitute can be to do Zercher squats.
Again, another total body exercise. All you need to do these is something heavy and a length of rope. Tie the rope around a sled, stack of weights, or anything heavy that will slide, grab hold of the rope and walk backwards while dragging the weight. Simple yet effective.
All of these exercises are great total body workouts and they can be done in many gyms. So, next cycle give these strongman exercises a try.