The best bodyweight exercise for weight loss

Let's cut to the chase here.

The number one bodyweight exercise, if you want to lose weight (and especially body fat), is the squat. King squat.

Not only does it work the biggest muscle groups in your body, all at the same time (which increases the amount of calories your body burns at rest), but it also tones up your thighs, calves and butt like no other exercise.

The beauty about bodyweight exercises (when done with correct technique) is that you can do them anywhere, (pretty much) any time. And when done correctly, they'll shape up your body fast and give you the results you want.

Altering your squat (foot) position between wide and narrow helps your shape up all areas in your lower body evenly, and keeping your core tight and chest up makes it a full body exercise that'll effectively boost your metabolism.

Squat technique tips:

  • Knees always stay in line with your toes throughout the move (don't let them bend in)
  • Stick your bum back as if you were going to sit down on a seat behind you
  • Weight stays on your heels/mid foot, never on your toes
  • If your flexibility allows, go so slow your thighs are parallel with the floor (but remember previous tip)
  • Keep your chest up and core tight (you should not be hunched over)
  • Take a deep breath in as you start to lower down to a squat, and breath out as you're standing back up.

If you're just starting up with wanting to get fitter, practice your squat first by doing just 3 sets of 15 repetitions a day. Learn to control the move, pause at the bottom of the move for a second before standing up again.

Once you've nailed down the technique, move onto a killer tabata workout - and work your way up to being able to complete a full tabata set of squats with the following structure: 20 seconds constant squats -> just 10 seconds rest, repeated for 8 rounds. (Total: 4 minute super effective fat loss workout)

I can guarantee you'll get results within a week.

What are you waiting for? SQUAT!

Use these 3 exercise machines at the gym to burn the most fat

Going to the gym can feel like a chore - especially if you’re doing the wrong stuff

—> no results

—> frustration

—> stop going to the gym

But you know what? Gymming it up can be a fantastic way to burn fat effectively and getting it done in no time at all (10 minutes is all you need for your actual workout)

The biggest mistake is going from one exercise to another and half-arsing it. Doing way too many exercises per session and never really going at it properly.

Instead, I’ve chosen just three exercises for you to complete in your session

They’ll work ALL of your muscle groups

= start saying bye to bingo wings, thigh fat, belly fat, you name it. These work on ALL of them.

AND best of all, using so much muscle in your workout will make your body burn extra calories (& fat) for 24 hours AFTER your workout too.

PLUS they’ll raise your BMR (basal metabolic rate) when you keep doing them for a few weeks (2-4 times a week), meaning your body will automatically burn more calories on a daily basis than it’s now burning.

Fantastic, right?

Here are the three machine based exercises you should be doing at the gym (machine work is best especially for beginners and people with previous injuries):

Exercise machine 1: Leg press. This exercise is the biggest fat burner as it uses the biggest muscles in your body. Go heavy and deep - a wider stance works your butt the best.

Exercise machine 2: Chest press. This is particularly effective for slimming down your bingo wings and toning up your arms as it uses your triceps. Your pecs (chest muscles) will also be at work, helping your boobies be perkier ;-)

Exercise machine 3: Seated row. I can’t emphasise enough how important back exercises are for everyone. Make sure to squeeze your shoulder blades together tightly when doing the seated row - this’ll improve your posture and make you appear taller and slimmer instantly. Back exercises also help reduce back pain now and in the future.

Remember though!!!!!

Diet is 90% of your success, so make sure to track your foods to guarantee great results.

What are you waiting for? Get these three exercises done, you won’t regret it.

/Erika

P.s. Join the mailing list for a freebie—>

Our first ever PT Masterclass

Our first ever PT masterclass was held last Saturday by Erika Helsinki. We focused on working on people's technique on deadlifts. At the end of the hour-long masterclass people were beating their previous personal bests, although it's more of an educational session rather than a hardcore workout.

We were very impressed by the effort, enthusiasm and the great atmosphere throughout the session. More PT masterclasses to follow for sure (squats and bench press at least). Stay tuned by liking our Facebook page!

Once again, thanks for all attendees! Here are some pictures from the day.

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