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High Repetitions of Pushups and Pull-ups Will Help Burn Body Fat
Executing high repetitions of pushups and pull-ups can be extremely rewarding. The benefits of these body weight exercises include increased endurance level, upper body strength and reduction in body fat. It’s important not to be intimidated by the idea of forcing yourself to exhaustion at the gym, but high repetition exercise is challenging. Strong mental tenacity can help you conquer each workout and develop new lean muscle mass. Pushups and pull-ups are highly efficient strength training exercises that will build muscle in your chest, arms, shoulders, back and core, while also decreasing overall body fat.
Recommendations for High Repetition Exercise
You can perform pushups and pull-ups at high levels of repetition, but you must also give your muscles enough rest time to recover. The American College of Sports Medicine recommends exercising each major muscle group two to three days per week, but never two days in a row. Two to four high-repetition sets of pushups and pull-ups should increase your strength over time. For beginners, try to perform 10 repetitions each set. Advanced athletes should be able to execute 15 pull-ups per set and 20 to 30 pushups per set. Aim for at least 50 pull-ups and 100 pushups each workout.
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Understanding Body Types
Most people can achieve an increase in muscular strength over several months of extensive body weight training that incorporates pushups and pull-ups. You will gain positive results and lose body fat if you’re committed to building strength. It’s also important to set realistic goals and understand your body’s natural ability, though. The strongest body types, mesomorphs, typically respond to building muscle mass at the fastest rate. Endomorphs boast more rounded figures and usually need to incorporate cardiovascular activity in order lose body fat, as opposed to relying entirely on a strength training program. Ectomorphs aren’t usually capable of adding significant amounts of muscle mass, but they can lose body fat from resistance exercise.
Incorporating Variations of Exercise
An effective body weight training program will help you burn fat while also building muscle mass. As a result, there’s a good chance that you’ll improve your muscular definition by performing high repetitions of pushup and pull-up variations. For example, doing 20-rep sets of close-hand pushups to target the triceps and better define your arms. In addition, widening the distance between your hands during pull-ups will better target your shoulders and lats.
Avoiding Muscular Failure
Building muscle from high repetitions of pushups and pull-ups is a product of challenging yourself. However, you shouldn’t force yourself to perform maximum repetitions until muscular failure occurs. Performing too many reps can cause serious injury and decrease your ability to execute advanced body weight exercise techniques. Stick to reasonable guidelines when you perform high-rep training. Don’t exceed your maximum capacity. Instead, decrease your rest time in between high-repetition sets to increase the difficulty and intensity.
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