Changing my exercise routine from split-exercises to comprehensive full-body workouts significantly reduced my body fat percentage.
In a bid to shake up their fitness routine, a dedicated individual decided to take on full-body workouts for a few months. This change was prompted by a conversation with a personal trainer, who suggested that full-body workouts could help achieve a fat loss goal while spending less time in the gym.
Full-body workouts are known for their time-efficiency, engaging multiple muscle groups in a single session. This approach, according to sports scientist Tom Brownlee, assistant professor at the University of Birmingham, can prevent muscle imbalances and improve stability and mobility.
The benefits of full-body workouts extend beyond efficiency. They are adaptable to various fitness goals, enhancing cardiovascular health due to their intense nature. Compound exercises like squats, deadlifts, lunges, bench press, dumbbell rows, lat pulldowns, shoulder press, and leg press are beneficial in full-body routines.
Dean Zweck, a personal trainer and product development manager for gym group Total Fitness, advises planning a full-body workout by incorporating compound exercises, aiming for two to four lower- and upper-body exercises, and doing three sets of 8-12 reps of each exercise.
To illustrate the effectiveness of full-body workouts, let's consider a case study. The individual, a regular gym-goer, noticed a 0.5 percent dip in their body fat percentage after just three weeks of full-body workouts. After three months, this figure had dropped by a significant 6 percent.
Personal trainer Abbie Watkins, who holds a specialist qualification in Advanced Sports Nutrition and works at OriGym, suggests incorporating some form of cardio into full-body workouts to help build lean muscle and have a positive effect on metabolism. Exercises like burpees, often included in full-body routines, increase calorie burn and contribute to the calorie deficit needed for fat and weight loss.
When programmed correctly, full-body workouts can reduce the risk of overuse injuries. This is because they distribute the stress of exercise across multiple muscle groups rather than focusing on one area.
For those looking to start their full-body workout journey, a discounted pair of Signature Fitness dumbbells is currently available at Amazon for $29.99, saving $64. The author of the article on full-body workouts, Désirée Leutenegger, holds a specialist qualification in Advanced Sports Nutrition.
In conclusion, full-body workouts offer a time-efficient, adaptable, and effective approach to fitness. They can help prevent muscle imbalances, improve stability and mobility, and aid in fat loss while building muscle. So why not give them a try?
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