The beginners wall press up.
The wall press up, unique bodyweight exercises difficulty rating for one rep - 1 out of 10 Average time taken to master, straight away. Description This is for those who are just starting their bodyweight exercise program and find normal press ups to hard as it is much easier than the traditional version and can quickly build up the strength and body coordination needed to make progress for the more difficult advanced press ups. To begin stand 2 to 3 feet away from the wall and place your hands directly in line with your shoulders with your arms straight and your heels up of the floor. From here it is simply a case of slowly bending your arms at the elbow until your nose is an inch from the wall then holding the position for a second or two before slowly pushing back to the starting g position. Once you can comfortably manage 10 to 15 reps on the wall you can progress further by doing them on a sturdy table or bench before finally progressing to the classic press up. Note, although some personnel trainers recommend press ups on the knees for beginners I feel the above version to be much more effective as you condition yourself to keeping your body inline and stabilizing your core muscles ready for the traditional version.
The slower you do your reps the harder but more effective they will be. Take as long as is necessary before you progress to full press ups and don’t feel the need to rush before you are ready. Keep your whole body in line throughout the movement. Keep your abs tight and do not allow your hips to sag.
See the one arm press up guide to compliment the wall press up
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Facts on strength building
To build pure strength all bodyweight exercises have to be kept within the 1-6 repetition range.
Once you can do the required number of repetitions in an exercise change to a more demanding one
You can build strength and stay the same weight if that is your goal.
Strength training requires short workouts of no more than 30-45 minutes to be most effective.
Facts on muscle building
To build a combination of muscle and strength all exercises have to be kept within the 6-12 repetition range.
The best muscle building diet requires two grams of protein for every kilo of your bodyweight.
The quickest way to build muscle requires an increase in bodyweight.
Each muscle should be trained no more than once or a maximum of twice per week for best results.
Facts on abs building
Diet accounts for 80% of the success in building great abs.
You cannot spot reduce fat from any one area of your body or in other words you cannot pick and choose were to lose fat. It has to be done gradually throughout the whole body.
To lose weight eat 4 or 5 small meals a day with each meal containing protein. This keeps your metabolism high and stops your body going into starvation mode which is when it will store fat.
Do not lose more than 1 or 2 pound of weight per week.
The best three abs exercises are the dragon flag, full abs rollout and full hanging leg raise.
Sit ups and crunches are terrible fat burning exercises. You would have to do 1000 sit-ups every night for over 2 weeks to burn 1 pound of fat.
In one study on rats, one group was given all their food in one meal per day as opposed to the other group which had the same amount of food but in small meals throughout the day. The results showed that ones who ate all there food in one meal put on weight whilst the others did not.
Doing lots of cardio without muscle building will result in large muscle loss because your body will adapt to make the cardio easy by losing the heavy muscle. The result could be someone who has very little muscle but still carries some fat.
Exercises that are weight bearing like running and walking are better for burning calories than non weight bearing ones such as cross trainers and cycling.
Facts on flexibility
All workouts should begin with dynamic stretchinginvolving two sets of 10 to 15 repetitions of each movement used.
All workouts should end with a cool down of static passive stretching.
The quickest flexibility results are gained with isometric stretching.
Isometric stretching should be done towards the end of a workout and never more than 3-4 times per week.