push-ups give you grief? Whether it’s due to them hurting your wrists, or that you are still building up strength... give tricep presses, from laying on your back, a try!
For these you lay on the floor. Bend your knees and plant your feet firmly on the floor. Press your lower back into the floor and engage your core muscles. Start with the dumbbells either overhead or at your sides. Keep your elbows tucked directly alongside your rib cage for the whole move. Press up so that your arms are straight over your shoulders, palms facing in, and lower to where your elbows are at about 90 degrees, and your sides, wrist right above elbows. Aim for 8-15 reps. If 15 reps is easy, increase your weight, as the last 3 reps should be very challenging. Don’t smash your face.
This strategy can be done by almost anyone and reaps major results. I don’t make outlandish claims unless I can back them up, with these tactics you’re looking at double the weight loss compared to a standard calorie controlled diet.
Break down of each point using me as an example:
My maintenance calories are: 2,500
The calories in a pound of fat: 3,500
1. 500 calorie deficit: 1 gram of fat loss a week
2. Extremely high protein diet: burns off a third of the protein calories with digestion (300cal for me) High protein also helps you retain muscle on a diet and if you care about aesthetics this is what you want. It’s also really really filling, makes it easier to avoid cheating on dem dirty foods (an easy way for me to do this is to eat a kg of meat)
3. Eat a kg of fruits and vegetables: covers your nutritional bases and if you reach those fibre numbers your body will burn an extra 60-90 calories
4. Eat 2-3 times a day. Ending snacking makes it easier to track your calories, don’t have the time to open an app three times a day for 60 seconds? You probably don’t have what it takes to lose weight then
5. Weight training maintains muscle on a diet and helps you look more athletic over emaciated. If you can’t get to the gym do callisthenics, having more muscle mass burns more calories at rest than it’s equivalent in fat mass
6. Time your carbs around training, carbs are more likely to be burned off as heat energy or stored as glycogen after exercise
7. CAUTION. Start on a low dose (50mg) if you’re considering this and then work your way up, due to its stimulatory effect you can burn an extra 100-200 calories a day at the higher end. Because of the way it interferes with sleep, it’s a good idea to stop 6 hours before bed-time
8. Walking 10,000 steps in a day if you aren’t already is an easy way to keep you active. This burns an extra 140 calories for me
9. Chew gum all day: burns 11 calories an hour, which can add up to 110-140 calories a day
So for me my additional calorie deficit outside of food restriction is up to 870. This number is hypothetical and the sceptic in me tells me it shouldn’t be that high, so I round down to 500 to ensure it’s realistic
This leg move is so much harder than it looks. Granted, if your legs are shorter you may have an advantage here... but either way... rough! My leg never touches the ground.
I change my hand positioning because I don’t want to rest into my shoulders/neck too much.
Whew! I want to get to the point of being able to handle ankle weights here... though, body weight does plenty!