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Bodyweight Fat Loss at home?

JimmyK

Level 2 Valued Member
Hey! I’m limited to my bodyweight for several months, which is fine because my OAPU and Pistol could use some attention. I just want to get leaner (lose my love handles), stronger and get some good cardio in. I love Naked Warrior, but I’m going to be doing this for a while so I was thinking that maybe I should break up the OAPU with something else? In any case, I am limited to 30 ish minutes a day for exercise, so GTG is not an option. Thank you!
 
I suggest signing up for the newsletter. There has recently been a series on A+A with bodyweight exercises that could be of interest to you.
 
I just want to get leaner (lose my love handles),
Exercise For Weight Loss

Exercise's contribution to weight loss isn't as much as it's been lead to believe. More on this in a minute.

Diet's The Key

As someone once said, weight/fat loss around 80% Diet and 20% Exercise.

Decreasing you calorie intake approximately 20% from your current daily intake is one of the most effective approaches.

Determining Daily Caloric Intake

1) Perform a Three Day Recall

a) Record eveything you eat.

b) One of those days need to be a weekend, when eating habits change

2) Add you Three Day Calorie Intake up.

3) Divide by three to obtain your Daily Calorie Intake Average.

4) Decreasing your Daily Calorie Intake 20%.

Example

2,000 Daily Calorie Intake X 20% = 400 Calories

2.000 DDaily Calorie Intake - 400 Calories = 1,600 Calories Per Day as your new Intake.

Metabolic Exercise Training

Exercises that increase you heart rate during a training session, increase your Metabolic Rate

High Intensity Interval Cardio and High Intensity Resistance Training Exercise increase Metabolic Rate; such as Circuit Training.

Short periods between set need to be maintaned. This elevates heart rate and ensure it remains elavated during the training session.

This type of training elevate Metabolic Rate, burning more body fat an calories, for hour after a workout.

Two Arn Push Up Example

1) Perform a Set of 10 Repetition Explosively

2) Rest 30 seconds.

3) Then repeat the process for a few sets.

Perform other exercise in the same manner.
 
Un
Some crawling in between GTG sessions as well as focusing on dialing in your eating a bit better
Unfortunately i can only GTG for 30-45 minutes per day. Would you still recommend doing OAPU/Pistols GTG for that long though?
 
Exercise For Weight Loss

Exercise's contribution to weight loss isn't as much as it's been lead to believe. More on this in a minute.

Diet's The Key

As someone once said, weight/fat loss around 80% Diet and 20% Exercise.

Decreasing you calorie intake approximately 20% from your current daily intake is one of the most effective approaches.

Determining Daily Caloric Intake

1) Perform a Three Day Recall

a) Record eveything you eat.

b) One of those days need to be a weekend, when eating habits change

2) Add you Three Day Calorie Intake up.

3) Divide by three to obtain your Daily Calorie Intake Average.

4) Decreasing your Daily Calorie Intake 20%.

Example

2,000 Daily Calorie Intake X 20% = 400 Calories

2.000 DDaily Calorie Intake - 400 Calories = 1,600 Calories Per Day as your new Intake.

Metabolic Exercise Training

Exercises that increase you heart rate during a training session, increase your Metabolic Rate

High Intensity Interval Cardio and High Intensity Resistance Training Exercise increase Metabolic Rate; such as Circuit Training.

Short periods between set need to be maintaned. This elevates heart rate and ensure it remains elavated during the training session.

This type of training elevate Metabolic Rate, burning more body fat an calories, for hour after a workout.

Two Arn Push Up Example

1) Perform a Set of 10 Repetition Explosively

2) Rest 30 seconds.

3) Then repeat the process for a few sets.

Perform other exercise in the same manner.
I like this, thank you. Definitely need to dial in the eating, I’ll try the calorie rule you suggested. Other than two arm pushups, what are some other exercises you suggest for HIIT training, for like the lower body and so forth.
 
I like this, thank you. Definitely need to dial in the eating, I’ll try the calorie rule you suggested. Other than two arm pushups, what are some other exercises you suggest for HIIT training, for like the lower body and so forth.

Since the majority of your caloric deficit will be coming from diet, and not exercise, I would suggest prioritizing:

1. Things you can do in a caloric deficit

2. Things that preserve muscle mass

#2 is really important, as it's very common to lose fat mass along with muscle mass.

As your legs have a lot of muscle mass, I would pick something like walking lunges.
 
Un

Unfortunately i can only GTG for 30-45 minutes per day. Would you still recommend doing OAPU/Pistols GTG for that long though?
Can you do micro GTGs (i.e 1-3 reps every 10 minutes then another mirco 2-3 hours later?)
 
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If i were you, and if I had access to a pull-up bar, I would just do www.simplefit.org

If you don't have a pull-up bar, but have heavy things to carry, I would do Aleks Salkins' 9-minute challenge.

If you don't have heavy things to carry or a pull-up bar, I would go heavy into Original Strength, especially their crawling and rocking variations that build strength.
 
…what are some other exercises you suggest for HIIT training, for like the lower body and so forth.

Try the classic Mountain Climber done full bore “max effort” for intervals. If you have a HR monitor you can dial it in better to get that 90% or so of your HR max as fast as possible.

Look into the original Tabata protocol for an example of intensity, duration etc. literally 2 or 3 of these per week mixed in with your regular strength work (separate days) will make a notable difference in 2 weeks or less.

You don’t have to match Tabata exactly, but you want the working duration short, rest period just long enough to recover your wind, working periods intense enough they cannot be sustained at pace for more than 20-30 seconds, total session time under 15 minutes or so.
 
Hey! I’m limited to my bodyweight for several months, which is fine because my OAPU and Pistol could use some attention. I just want to get leaner (lose my love handles), stronger and get some good cardio in. I love Naked Warrior, but I’m going to be doing this for a while so I was thinking that maybe I should break up the OAPU with something else? In any case, I am limited to 30 ish minutes a day for exercise, so GTG is not an option. Thank you!
I am a big fan of burpees, I have seen big improvements to stamina and conditioning through their use. Often my sessions can be short on time (LE supervisor, night shift, family, outside commitments, etc.) so I have to adjust some days on the fly. For short sessions, burpees or incorporating burpees is one of my go tos.

Some of my favorites include: a set number for time (e.g. how long does it take to do 200 burpees), as part of a circuit (one of my favorites is from Iron Wolf which he calls "Cardiovascular Punishment" and involves burpees, four count mountain climbers, eight count bodybuilders, and jumping jacks), burpees with squats after each rep (100 navy seal burpees with 2 squats after each rep gets you 100 burpees, 300 push-ups, 200 mountain climbers, and 200 squats - not a bad workout at all!), or even just throwing on a weight vest/rucksack and knocking out 100 reps or similar (one of my favorites with added weight is a 1-10-1 pyramid of 2 pump burpees (2 push-ups every repetition), squats, and lunges per leg).
 
I'm digging your approach to getting leaner and stronger with just your body weight. I'm a big fan of burpees, too - they're such a versatile and effective exercise!
 
Karen Smith’s articles are golden, and SF articles have more than enough variety and information and programming on pistols and push ups. Strong first calisthenics online course is also very good. Some find programming of that course a bit on the weaker aide, but IMHO it is great cause give you all you need to program BW exercises the way you want.

Ps: GTG pistol and OAPU, is magic. 6-10 minutes a day is enough! 3-5 sets IMHO.

Nothing can beat NW-GTG on time efficiency IMHO.

When it comes to Iron Wolf type protocols, HIIT, high rep calisthenics … I am happy to be utilizing SF protocols and programs which don’t prescribe them.
 
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1. Lots of coffee (black of course)
2. Lots of sleep
3. Lots of caloric restriction, specifically avoiding added sugars especially fructose, and processed food. Fermented foods are a plus. Protein 1 g per pound. To hit those parameters, lots of high quality meat is in order. Amino acid supplementation may be necessary. Focus your will power here. Don't drink calories. Don't snack. Fast for 24 hours occasionally.
4. Some type of push up, pull up, and pistols. Total reps 10-15 each. Heavy 2 days, medium 2 days, light 1 day.

If the goal is fat loss, diet is where it's at. High intensity exercise causes a lot of damage to the body, and the appetite it causes leads often to more calories consumed than burned, or a very grumpy, deprived you.

If the goal is fat loss, do the bare minimum training to avoid muscle loss in a caloric deficit.
 
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