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Lose Body Fats

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Losing body fat is not the easiest of propositions; just ask anyone trying to lose that last ten pounds. It often seems as if the more persistent a person is, the harder this stubborn body fat is to lose. Whether your goal is to get into top shape for a bodybuilding contest or to look good for the beach, fat loss is arguably the biggest incentive to train. But just how much body fat should be lost to achieve the kind of definition that accentuates the separation between muscle groups, and highlights that all-important abdominal area? It really depends on one's goals. An extreme level of conditioning is needed for bodybuilding purposes, while a smaller reduction is often all it takes to reveal a nice "beach body." A certain amount of body fat is needed for survival purposes—around 3-4 percent for males and slightly higher for females—with higher percentages (around 10 percent for males and 15 percent for females) deemed within the healthy, acceptable range. Losing
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Body Weight Exersice

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 Bear Crawl Embrace that inner grizzly. Starting on the  hands and knees , rise up onto the toes, tighten the core, and slowly reach forward with the right arm and right knee, followed by the left side. Continue the crawl for 8-10 reps (or until you scare your roommates off).  Mountain Climber Starting on your hands and knees, bring the left foot forward directly under the chest while straightening the right leg. Keeping the hands on the ground and core tight, jump and switch legs. The left leg should now be extended behind the body with the right knee forward. Next up? Everest. Plyometric Push-Up Ready to catch some air? Start on a well-padded surface and complete a traditional push-up. Then, in an explosive motion, push up hard enough to come off the floor (and hang ten for a second!). Once back on solid ground, immediately head into the next repetition. Stair Climb with Bicep Curl Turn those stairs into a cardio machine—no magic wand necessary. Grab some dumbbells (
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BODY WEIGHT TRAINING

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Many people don’t realize the benefits of body weight training because in every magazine you see, there are dudes in the gym hitting weights. But, with all training, there is a regression and progression to every exercise. For example a regression for hanging leg lifts is performing a plank. The progression would be performing the movement with a medicine ball between your feet. Another example would be a bench press. Many people can’t do a conventional bench press because of existing shoulder issues, their form is bad or they just don’t have access to the equipment. Pushups are a great alternative. Not only can you perform push-ups with various hand positions but you can also do them from an elevated surface extending the range of motion for the shoulders and engage more muscle fibers. 1. PUSHUPS Not only builds up the chest, shoulders and triceps, but is a great stabilizer of the torso and lower back. Can be done with various hand, feet and elevated positions
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