Since December 2014, I’ve been working on two fitness goals – first, to drop the flab that I’ve put on since mid-2013, and second, to strengthen my left shoulder after a round of physiotherapy. I’ve had a lot of tools at my disposal – because of my background in the martial arts, I’m a strong believer in bodyweight exercises; I also have kettlebells that I’ve used to shed some serious weight in the past. Additionally, I’ve always supplemented any weight-loss effort with High Intensity Interval Training, usually in the form of sprints.
Since February though, I’ve faced trouble with my left foot, which made me drop sprint training. To compensate, I built a weekly programme of alternating bodyweight and kettlebell training. This went on for a while, but the lack of gains in strength and endurance sent me back to the drawing board. After all, to come home on Friday evening with sore shoulders and no energy is not what I expected from my exercise regimen.
Two weeks ago, I stopped the Kettlebells. My exercise regimen now comprises only bodyweight workouts, with alternating days of upper-body and lower-body work. For weight loss, I relied on a high-protein / low carb diet that has served me very well in the past.
The change has been amazing. With a good 48 hours between workouts, my body now has time to recover, and I’m able to push the performance envelope, with data to prove it. I’m also losing fat. The best thing of course, is the improvement in temperament, which makes me look forward to each day’s workout.
There is a lesson in this – simplicity.
My goals were simple. I had enough (too much?) information. I wanted to try everything to get the maximum effect; however, what I did was to just wear myself out. It’s scary to think that I brought myself so close to another injury that would have taken me out of action for 3-4 months.
This is what my current workout looks like:
Upper body: Push-ups; Pull-ups; seated dips; Scapular pull-ups. I do two failure sets of these exercises in this order, with a timed one-minute rest between sets.
Lower Body: Deep Squats (butt to heels); forward lunges; single-leg Romanian deadlifts; side lunges; calf raises. I do two sets of these exercises in this order, with a timed one-minute rest between sets.
Mark Lauren’s You Are Your Own Gym is a fantastic resource for bodyweight exercises. This is a well-illustrated book suitable even for beginners. A related app available for iOS and Android helps users build workouts and follow a 40-day plan.
Mark Lauren’s You Are Your Own Gym (Flipkart): http://fkrt.it/Ggn4MBNN
Mark Lauren’s You Are Your Own Gym (Amazon) http://amzn.to/1CycgJ2
Bodyweight Strength Training Anatomy by Bret Contreras is for athletes who want to get more into the dynamics of each exercise. This is a great resource for instructors and trainers.
Bret Contreras: Bodyweight Strength Training Anatomy (Flipkart): http://fkrt.it/GA~kXYNN
Bret Contreras: Bodyweight Strength Training Anatomy (Amazon): http://amzn.to/1BR8ZK5