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Pushups are effective muscle-building exercises.
Losing body fat by performing muscle-building activity at home demands execution of body-weight exercises and commitment to a healthy, reduced-calorie diet. You don't need expensive gym equipment to gain muscle mass in your pectoral muscles, which are more commonly referred to as chest muscles. Performing multiple rounds of pushups with minimal rest time forces tension on the chest, resulting in muscle gains. In addition, incorporating a variety of body-weight exercises into your at-home workout program will fuel fat loss and help you achieve a toned physique.1.
Create a high-intensity circuit-training program. Combine cardiovascular activities with resistance exercises for optimal fat-burning results. An example program can include jumping jacks, wall sits, pushups, abdominal crunches, step-ups onto a chair, body-weight squats, triceps dips on a chair, planks, high knees, lunges, rotational pushups and side planks. If you're unfamiliar with certain exercises, substitute a familiar activity. A wall sit, for example, is performed by pushing your back against a wall while your knees are bent in the sitting position.
Perform your at-home program at least three times per week to produce results. Perform all exercises at an intensity level that equals or exceeds 100 percent exertion rate for 20 minutes to achieve optimum fat-burning potential. A 200-pound person will burn more than 221 calories in 20 minutes of high-impact activity. Complete 15 to 20 repetitions for exercises that require repeat motion, like crunches and pushups. Other exercises, such as planks and wall sits, require time instead of repetition. Hold each timed exercise for 30 seconds. Finish all 12 exercises while allowing just 10 seconds of rest in between workout stations.3.
Target your pectoral muscles using body-weight exercise. Perform at least 200 pushups. Maximize repetition to build muscle mass and complete your pushup regimen in as few sets as possible. Alternate the types of pushups you perform to include a variety, like diamond pushups and wide pushups. Regular pushups evenly distribute your body-weight tension between your chest, shoulders and arms, whereas wide pushups will better target your chest.4.
Rest for approximately 48 hours in between extensive pushup workouts so that your body can effectively recover. You can still perform your high-intensity circuit-training program on days that don't include pushup workouts. Alternatively, structure your workout regimen to include alternating sequences of high-intensity circuit training and pushup activity. Or, perform high-intensity circuit training exercises separately from intense bouts of exercise on off days. Complete an abbreviated aerobic workout that includes jumping jacks, high knees and step-ups onto a chair to ramp-up your heart rate to help improve cardiorespiratory fitness and burn fat.5.
Eat a diet high in lean protein to supply your muscles with sufficient nutrition for growth. Good sources of lean protein include fish and poultry. In addition, consume fat-burning foods, such as fruits, vegetables and whole grains. Avoid overeating to minimize fat from being stored as energy. Also, drink at least eight glasses of water per day. Water helps supply working muscles with the nutrients they need to operate at a high level.
- Mental tenacity
- Household chair
- Incorporate variation into your high-intensity circuit-training workout; substitute alternative exercises to challenge your body to execute new types of movement.
- Train with a friend for motivation.
- Consult your physician before committing to a high-intensity circuit-training workout program.
- Do not force yourself to complete your workout to exhaustion; this increases your chance of injury.
- Do not perform an exercise if you cannot execute proper technique.