How to lose the last two kilos They say the last two kilograms are the hardest to lose, but we’ve found a loophole.STEP 1.Calculate your baselineBasal metabolic rate (BMR) is the number of calories you’d burn per day if you were to lie in bed 24/7. It’s based on various factors including your height, age and body composition (a higher muscle to fat ratio will burn more calories even at rest). To calculate your BMR, plug your deets into this equation (known as the Harris-Benedict equation):BMR = 655 + (9.6 x weight in kg) + (1.8 x height in cm) – (4.7 x age in years)e.g. a 30-year-old female measuring 167 cm tall and weighing 54.5 kg would compute 655 + 523 + 302 – 141 to get a maintenance level daily calorie need of 1,339, or 5,624 kJ, per day (multiply calories by 4.2 to convert to kJ lingo).STEP 2.Body auditIf your numbers come in low, don’t panic. In addition to what you burn to maintain basic bodily functions, you need to add your other energy usage.
Name: Al Kavadlo, CSCS
Location: New York, NY
Occupation: Trainer, author, lead instructor of Progressive Calisthenics Certification
It’s become a common cliché that bodyweight athletes don’t have strong legs. Look at the comments on any YouTube clip showcasing advanced calisthenics, and you’re bound to see someone hating on the lack of lower-body development. A number of coaches also insist that it’s impossible to build a strong, powerful lower body without external weights.
Balderdash, I say! Bodyweight exercises alone can make you every bit as strong as can barbells and dumbbells. You just need to push yourself and get a little creative.
While newcomers need to spend some time honing their bodyweight squats and lunges, it usually doesn’t take long for these basic exercises to max out on their strength benefits. Once this occurs, however, adding weight is not the only solution; you can continue to build strength by simply progressing to more difficult bodyweight exercises, like I discuss in my book Pushing The Limits.
Ultimately, I recommend working up to single-leg movements like the pistol squat to get the most out of calisthenics leg training. However, these types of advanced movements may remain out of reach until you’ve built more strength. As an intermediate step, jump training can add a challenge to your lower-body workouts without the need for weights or equipment. And even if you’re well-versed in pistol squats, some of these simple exercises may offer you a new challenge and a welcomed change of pace.
1 Jump Squat
A jump squat is like a regular bodyweight squat, except instead of simply standing up at the top of your range of motion, you jump as high as you can, lifting your knees toward your chest at the top. You can do them jumping in place or up onto an object.
Though your legs obviously do most of the work, jump squats are a full-body exercise, so use your arms to generate momentum. Remember to stay light on your feet and avoid landing with your knees locked. Keep your joints relaxed and do your best to absorb the impact as gently as possible.
Try to go directly from one jump into the next, taking advantage of the elasticity of your muscles and their stretch reflex. If you’re not able to do this at first, however, just reset and take a few seconds between reps as needed.
“Though your legs obviously do most of the work, jump squats are a full-body exercise, so use your arms to generate momentum.”
2 Broad Jump
Another fun plyometric squat variant, the broad jump is essentially the same as the jump squat except you jump forward, not upward. You still want to lift your legs high as you jump, however; this will help you clear more distance. Leaving your legs dangling isn’t as aerodynamic. You’ll need a lot of space to practice broad jumps; I recommend a park or field.
Again, try to go from one rep right into the next, though feel free to take a few seconds between reps if you need to when starting out.
“Lunges are one of my favorite leg exercises, but like anything else, they need to be progressed once they cease to be a challenge.”
3 Jump Lunge
Lunges are one of my favorite leg exercises, but like anything else, they need to be progressed once they cease to be a challenge.
Start out with a stationary jump lunge by lowering yourself down into a split squat and jumping up at the top, gently landing back into the bottom position with your knees bent. Do several in a row, and then switch legs.
When you get comfortable with those, the cycle lunge is a more advanced jump lunge worth trying. It starts out the same as the stationary jump lunge, but once you’re in the air, you’ll have to quickly switch your legs before landing. Continue to alternate legs with each rep, going from one right into the next. Feel free to swing your arms for momentum or keep them at your sides. It might take a little practice to land comfortably without losing your balance.
Though often overlooked, running is arguably the most natural and fundamental of all lower-body calisthenics exercises. Though most people associate running with long-distance cardio training, sprinting turns up the intensity to such a degree that the body’s response is more like performing a heavy set of barbell squats than jogging a 10K. Yes, you can actually build strength and muscle through sprinting!
“The body’s response to sprinting is more like performing a heavy set of barbell squats than jogging a 10K.”
Remember that when you sprint, both of your feet are often in the air at the same time, so sprinting is pretty much a form of jump training. You can do sprints for time or for distance, but either way, keep them brief and intense for the most strength benefits.
Here’s a simple routine that can be done anytime to help you find your footing in jump training.
Perform all exercises consecutively, with 1-2 minutes rest between each set.
There is no single strength building method that’s guaranteed to work best for everybody. Weight training will forever have its place in strength and conditioning, but there will always be alternative options to help build athleticism outside of the traditional weight room setting. Bodyweight workouts are often the most practical means of getting a quick but effective workout when you’ve got a busy schedule and/or don’t belong to a gym.
Give the workout above a shot. I promise it will leave your quads aching and your hamstrings hammered.
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SHAUN STANLEY/Durango Herald
For Marilyn Monroe, Elizabeth Taylor and Jayne Mansfield, known for their voluptuous curves, weightlifting and vigorous exercise were not a part of their daily routine.
But times change. While a half-century ago the concept of women seeking extreme fitness may have been disdained in this country, now it has a solid niche. That’s especially true in an athletic environment like Southwest Colorado.
Take Durangoan Stephanie Walker, for example. Having the ability to change and shape her body to her satisfaction has become an empowering experience.
Dissatisfied with her slender appearance, she decided to start building up her body and take control over each muscle she wanted to enhance.
Though Walker wouldn’t necessarily be considered a professional bodybuilder by either title or appearance, she does consider herself to be a builder of her body and fitness.
“Being a bodybuilder means you work out and see fitness as a sport,” Walker said.
She has competed in both Fitness New Mexico and the GNC Nature Colorado Open. She soon will be training for Fitness New Mexico in Albuquerque this summer.
Competitions are held for several categories, including model, bikini, figure, fitness and bodybuilding. Many competitions host all or several of the above.
Walker attended a recent competition in which only two competed in the bodybuilding division among 200 total women participants,.
Women competitors are opting more for the figure category, a less extreme version, and have steered away from bodybuilding, she said.
Walker feels that it is unnatural for a woman to achieve an extremely bulky, muscular appearance often associated with such competitions and assumes most who do are using anabolic steroids.
“It’s really taboo, and people don’t talk about it,” she said.
Figure competitions allow women to remain feminine, she said. Although it’s hard work to achieve the look, it can be done naturally.
Walker does not use steroids because of their health consequences, she said, but ironically named her dog “Tren,” short for Trenbolone, an anabolic steroid.
Dawn Malinowsky of Vallecito wanted to learn more about her body, so she studied anatomy and researched how to shape it. She quickly got into a routine and was satisfied with her additional strength, she said.
“It feels good to be strong,” she said.
Malinowsky built her body for 12 years and once placed second in her division in a bodybuilding competition in Connecticut, she said. The winner, twice the size of the other women, appeared to have used some sort of anabolic steroid, Malinowsky recalled.
“I’m only 5-(foot)-4, and your muscles can only get so big naturally,” she said. “I don’t believe in steroids. I think it’s cheating.”
After experiencing the harsh realities of prepping for competition, she realized it wasn’t for her, she said.
Depriving her body of carbohydrates, though unhealthy, was not difficult, she said. The hardest part was limiting water intake to drop her body fat percentage from about 16 percent to 3 percent, she said.
Now, at age 48, she no longer bodybuilds but continues to exercise regularly and maintains a healthful lifestyle, she said. But to others considering getting into the sport, Malinowsky said, “Go for it.”
Antoinette Nowakowski of Mayday has been retired from competitive bodybuilding for about 18 years. She said she first discovered the weight room when she moved to Iowa to attend chiropractic school.
She said it took her awhile to feel comfortable in the male-dominated weight room.
“You really had to prove yourself,” she said.
Nowakowski, now 59, began working out regularly to improve a “weak” body and her health. Her regular routine later progressed to bodybuilding.
When asked if she had ever experimented with steroids, she gleefully responded with: “No, I’m a tree-hugging nature girl.”
Just before one competition, she entered a women’s bathroom and discovered a woman shaving her chest hair. It was likely that she was on some sort of steroid, Nowakowski said.
All three women have heard comments from other women who believe “lifting weights makes women bulk up and look like men.” They assure the statement is false and in bad taste.
“I didn’t want to emulate men,” Nowakowski said. “I wanted to have a beautiful, strong feminine body.”
Though the women’s bodybuilding community is very small, the women have received an immense amount of support and admiration from friends and curious admirers in the gym.
Also, even after achieving a “near-perfect” figure in their minds, like anyone else, they are not exempt from experiencing personal body-image issues.
The three women said it’s all about finding a balance.
Don Roberts, who owns Fitness Solutions 24/7 in Bodo Industrial Park and has participated in a few amateur bodybuilding shows, expressed a mixed opinion about the sport.
“It’s great when women do it in a feminine way,” he said. “It can be very tastefully and gracefully done from a woman’s standpoint.”
He did, however, express his distaste for both men and women who obtain their muscular physiques through the use of chemical enhancements.
“They are totally different types of people, he said. “I’m all for it as long as it’s drug-free.”
The women agreed theirs is not a lifestyle suited for all. But they emphasized the importance of not neglecting your health.
“Don’t wait until you’re at the point where you feel bad or are overweight. Find a buddy and work out with them,” Walker said.
Get stronger, fitter and feel more confident in the gym with this exclusive full-body workout by the Base Body Babes.”The barbell is our favourite piece of training equipment, as it can be used for such a great range of exercises. We like to say that ‘Load is King’ – the exercise that allows you to lift the heaviest loads will ultimately give you the best results, and the barbell allows you to do just that. Although there is no magical number, we love the eight rep range as it allows you to build strength while still keeping the heart rate elevated for optimal calorie burn,” says the ladies, Felicia Oreb and Diana Johnson.Here’s what you need to doA1 Barbell Back Squat A2 Barbell Military Press A3 Barbell Romanian Deadlift A4 Barbell Bent-Over Row A5 Barbell Split Squat A6 Barbell Glute Bridges Perform each exercise A1–A6 back to back, with no rest in between exercisesComplete 8 repetitions of each exercise Rest for 4 minutes after A6 Repeat 4–6 times NOTE: Choose weights that you believe you can complete all repetitions and sets with without failing, yet still keep the weight challenging enough to complete a great workout. Technique is most important when lifting heavy, so don’t compromise your form. Ensure you are completing all repetitions and sets with perfect technique before increasing the weight.Let’s do this!Words/Workout: Felicia Oreb and Diana JohnsonPhotography: Vanessa Natoli / @vanesSanatoliphotography