'How to Improve Body Weight Strength - Kaizen Outdoor Fitness'

Posted Aug 6, 2021

'http://www.kaizenoutdoorfitness.com/bootcamp-strong/  00:00:00 - BOOTCAMP STRONG6 TIPS TO IMPROVE STRENGTH USING BODYWEIGHT EXERCISES 00:00:16 - RUNNINGJUMPINGHI-REP LO-RES 00:00:30 - WEIGHT LOSS 00:00:40 - STRENGTH GETS OVERLOOKED 00:00:52 - LOSING FAT VS LOSING MUSCLE 00:01:09 - INCLUDE STRENGTH TRAINING 00:01:19 - HEAVY METAL 00:01:33 - BODYWEIGHT EXERCISES 00:01:42 - MAXIMUM MUSCLELOW REPSHIGH RESISTANCE 00:01:54 - TIP #1COMPOUND, MULTI-JOINT EXERCISES 00:02:08 - SQUATSPUSH UPSPULL UPS 00:02:23 - TIP #2INCREASE RANGE OF MOTION 00:02:41 - TIP #3INCREASE LEVERAGE 00:02:54 - TIP #4TENSE FOR HARDER AND LONGER 00:03:12 - TIP #5UNILATERAL EXERCISES 00:03:32 - TIP #6ADD INSTABILITY 00:03:54 - DON\'T IGNORE STRENGTH! 00:04:02 - YOU DON\'T NEED HEAVY WEIGHTS 00:04:17 - JOIN KAIZEN OUTDOOR FITNESS   MEMBERSHIPwww.kaizenoutdoorfitness.com/join  Does your group outdoor training program pay enough attention to strength or is it mostly a series of ‘cardio’ workouts?  Is it even possible to increase strength without access to heavy weights?  Visit most outdoor training groups and you will experience lots of  running, jumping, and high-rep, low-resistance exercises that train every energy pathway. Bootcamps can be both exhausting and exhilarating at the same time. Almost everyone who starts an outdoor training program attains some element of  weight loss, which is one reason why bootcamps or outdoor fitness groups have become so popular. But this bias towards endurance and aerobic conditioning means that  strength development is sometimes overlooked. Too much ‘cardio’ will deplete muscle mass and actually leads to a loss in strength. In fact, if you have a client who is at a plateau with their weight loss goals right now, consider whether or not they have actually been  losing fat or losing muscle. The scales alone will not tell. We know for a fact that building muscle via strength training is key to kick-starting our metabolism and eliminating hard-to shift, stubborn body fat. With a bit of knowledge, we can improve our boot camp programs to  include a good balance of strength training too. No more weight loss plateaus. One thing I hear repeatedly on subject of outdoor fitness is that the logistics of transporting enough  ‘heavy metal’ to the park or beach makes strength training practically impossible. The assumption is that the only way to become strong is to lift weights. This is simply not true. Here are 6 ways in which you can utilise  bodyweight exercises to start building muscle and shredding body fat. Fundamentally, strength gains are made by doing exercises that recruit a  maximum amount of muscle, for a low amount of reps and a high amount of resistance. The challenge for outdoor trainers is how to make bodyweight exercises hard enough so that it is only possible to do a low amount of reps.  Choose compound multi-joint exercises. The body is one unit and is designed to move as such. Isolating muscles is not natural and not really an effective way to train anyway. Good examples are  squats, push-ups and pull-ups. I consider calf raises, tricep extensions and bicep curls useless exercises because they do not replicate real-life tasks and they use only recruit a fractional amount of muscle.  Increase range of motion. This requires using more muscle fibre. Be sure to incorporate some mobility drills beforehand to get the most benefit. Being able to move through a greater range will also have athletic benefits that transfer to any sport and will help to avoid injury.  Increase the leverage. Generally this means elevating the feet, hanging from bars or trees or straightening the limbs to put the body into a mechanically disadvantaged position.  Tense muscles harder and for longer. Studies have proven that increased time under tension promotes gains in strength and muscle growth. So slow down movements, pause at the ‘sticking point’ or start the exercise in the down position to eliminate momentum.  Make the exercise unilateral – how many people can do a perfect-form pistol squat? OK, how about a 1-arm pull-up? How many 1-arm, handstand push-ups can you do? These exercises demand an insane amount of strength. Working on nothing but these three feats would take most of us a lifetime to attain.  Add instability. This will recruit smaller, joint stabilizing muscles and plays a huge part in rehabilitating and preventing injuries. Balance training also gives the nervous system a real challenge. Think of how you might alter the big compound exercises to incorporate medicine balls and suspension training systems.  Omitting strength training from your group fitness program will deplete muscle and eventually lead to weight loss plateaus in your clients.  Access to heavy weightlifting equipment is not a limiting factor in building muscle and improving strength. Most common boot camp exercises can be made significantly more demanding by applying one or more of these 6 basic principles.' 

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