Bodyweight exercsies are very quickly becoming an extremely popular way to improve ones body. But this great popularity also comes with lots of "myths" surround bodyweight training.
I'm here to clear all these up and get to the bottom of all the confusion:
Bodyweight Training Myth #1: The Only Way to Lose Fat with Bodyweight Training is to Perform Super High Repetitions
Most people stick to basic pushups, pullups, and bodyweight squats. And when the workout starts to get too easy, they simply add repetitions or add sets, especially if their goal is to lose fat. The only thing this does is make a workout last incredibly long.
The real way to lose fat with bodyweight exercises is to make your workouts more intense and challenging. Do this by using intensity techniques such as circuit training. Circuit training is where you choose 4 or more exercises and perform them back to back with little to no rest in between each exercise.
Bodyweight Training Myth #2: Bodyweight Exercise is another Form of Cardio
I think there's a confusion between bodyweight exercises and calisthenics. Calisthenics is aerobic exercises using your own bodyweight. Exercises such as jumping jacks, run in place, and high knees would be classified as calisthenics. Bodyweight training is strength exercises using your own bodyweight.
Pushups, pullups, and bodyweight squats are not a form of cardio. Both bodyweight exercises and calisthenics are very good ways to use your bodyweight to lose fat. However, you do need to place a distinction between the two. These two words are not interchangeable.
Bodyweight Training Myth #3: There's No way You can Burn fat and Build Lean Muscle mass at the Same time with Bodyweight Exercises
People are starting to understand how you can burn fat and gain muscle mass with high intensity weight training. So why can't you do the same with bodyweight exercises? If you use exercises that challenge you enough, then you can easily burn fat and build muscle at the same time.
Once again, the formula to achieve this is to organize difficult movements into workouts using high intensity techniques. One of these techniques is circuit training. But I'll now reveal a second effective training techniques called interval training. Interval training is simply alternating between periods of high and low intensity training intervals.
Bodyweight Training Myth #4: Bodyweight Exercises won't work if you're Overweight or Obese
If anything, overweight and obese individuals need to perform bodyweight exercises. This is because the greatest problem with these individuals is a lack of mobility. Greater mobility and flexibility can be achieved with very simple bodyweight movements such as the chair squat.
The chair squat is exactly what it sounds like: sit on a chair, and get up. But think about how many times we sit down and get up on a daily basis. This is the most basic function of our lives, and yet our hip muscles are not being effectively strengthened to perform such a basic activity.