full body weighted workout

Full Body Weighted Workout

Hello fitness lovers! So, if you want a full body weighted workout that would torch all the excess fats in your body and leave you with a well-toned and defined structure then this is the post for you. There are two levels to this informative piece, namely

  • How to lose excess weight and get in shape. This level is for anyone that may be battling with overweight and wants to trim down.
  • How to gain muscle weight. This is for those who are on the lanky side but want to gain some muscle weight.

There may be other levels in-between these two, but they are the basic ones that have something to offer anyone at all who is looking to reap the benefits of a full body weights workout program. Understand that the rate at which you slim down or bulk up is unique to your DNA. You can follow a routine that is tailored specifically for you if you wish to see faster results, but if you’re going to follow a more generic one, then do not expect to have the same rate of success as the next person. It may be faster than others, or it may be the other way around. Whatever be the case, just keep going and you’ll get there with time.

Getting Started

In order to see results within a reasonable time frame with regards to your full body weight workout for weight loss or gain, here are a few things you have to keep in mind.

  • Nutrition matters – Basically, all you have to do is eat healthy less calories every day. Cut out fast foods, processed foods, excess sugar, fries, and alcohol. Eat a limited quantity of carbs and more or protein. Drink a lot of water too.
  • Prepare your mind – One way to do this is by having a clear goal and a strong reason to back it up. This will keep you going even after your initial motivation dies off.
  • Remain accountable – Having someone to encourage you can help you go farther than you expect. It can be a coach or someone who has the same goals as you.

Full Body Workout Routine to Lose Weight

Starting with the first level, here is a full body workout routine for weight loss at home and in the gym, or anywhere you choose to exercise at. The point is, they are so simple that you can do them anywhere you like.

  • Running/HIIT – 2 sets of 4 reps
  • Crunch squats – 2 sets of 25 reps
  • Burpee – 3 sets of 15 reps
  • Jump lunges – 3 sets of 20 reps
  • Kettlebell swing – 3 sets of 30 reps
  • Dumbbell squats and press – 3 sets of 25 reps
  • Box jumps – 3 sets of 15 to 10 reps
  • Golf swing – 3 sets of 8 to 10 reps
  • Crunches – 3 sets of 8 to 10 reps
  • Barbell squats – 3 sets of 8 to 10 reps
  • Bent over barbell row – 3 sets of 6 to 8 reps
  • Standing calf raises – 2 sets of 8 to 10 reps
  • Superman – 2 sets of 8 to 10 reps
  • Dumbbell bicep curl – 2 sets of 15 to 20 reps

These moves will give you a thorough body workout in less than an hour per day, for at least 3 days in a week. Seeing as this is a full body workout for weight loss, you need to stay on track to achieve the results you desire but remember not to overdo it. Select about 7 to 10 moves per day and always take quality rest time on intervals and improve the intensity of the routine every week.

Full Body Weighted Workout for Bulking Up

If you are a hard gainer, and you want to put on some weight, well, exercise is not readily the first thing that comes to your mind, right? But that is quite contrary to the case. A full body workout with weights combined with bare nutritional necessities would help you build some weight and also sculpt your structure the way you want it. You also have to prepare your mind to go on with the routine for longer than ordinary seeing as you are a hard gainer. It can be an uphill task, so an accountability partner would make a whole lot of difference.

On that note, here are some moves that constitute the perfect full body weight workouts for muscle gain.

  • Goblet squats – 3 sets of 10 to 15 reps
  • Split stance single arm row – 3 sets of 10 to 15 reps per side
  • Single arm-overhead – 3 sets of 10 to 15 reps for each hand
  • Dumbbell reverse lunges – 3 sets of 10 to 15 reps
  • Reverse grip biceps curl – 3 sets of 10 to 15 reps
  • Chest press – 3 sets of 20 to 15 reps
  • Unilateral triceps extension – 3 sets of 10 to 15 reps per side
  • Deadlift – 3 sets of 12 to 15 reps
  • Dumbbell bench press – 3 sets of 10 to 12 reps
  • Seated shoulder press – 3 sets of 10 to 12 reps
  • Ab wheel roll-outs – 3 sets of 10 to 12 reps
  • EZ bar bicep curls – 3 sets of 8 to 12 reps
  • Tricep extension – 4 sets of 8 to 10 reps

If you don’t want to go to the gym, you can get creative with your dumbbell and create a full body dumbbell workout for weight loss and muscle gain in your house. Remember to take it gradually and not overdo it. Increase the intensity every week, and give your body at least 2 days to rest and recuperate.

Some benefits of a full body workout include:

  1. It is the best way of getting the most out of your time on a busy schedule
  2. It emphasizes quality over quantity and offers great benefits
  3. One exercise can work a bunch of muscle groups at once

Full body weight training workout plans are also a great place to start from if you are feeling a little uneasy to go to the gym right from day one. With no one looking at you, you can focus better. Plus, you have your tools to yourself, so you do not have to wait your turn every now and then.