What is the Six Week Body Makeover. How does it promise rapid weight loss. Who created this program. What does the program include. How does it work. Are there any risks associated with this diet.

The Origins and Creator of the Six Week Body Makeover

The Six Week Body Makeover, a popular weight loss and body reshaping program, was designed by Michael Thurmond. Thurmond’s personal struggles with obesity and weight loss inspired him to develop this program. Growing up in Los Angeles, California, Thurmond experienced obesity from a young age, often eating for emotional reasons. Despite being placed on a medically supervised diet at the age of eleven, which included special drugs, he was unable to achieve significant weight loss.

Thurmond’s journey towards fitness began during his time in the military. While stationed on an aircraft carrier en route to Vietnam, he met a bodybuilder who introduced him to many of the techniques that would later form the basis of his exercise program. Additionally, Thurmond’s time on kitchen duty allowed him to experiment with diets and learn about food, further shaping his approach to nutrition and weight loss.

From Personal Experience to Public Program

After leaving the military, Thurmond pursued competitive bodybuilding. His personal experiences with weight loss challenges motivated him to help others achieve their fitness goals. In 1985, Thurmond introduced the Six Week Body Makeover in San Francisco, which represented the culmination of his years of working with individual dieters.

The program gained popularity, leading to Thurmond’s feature on the cover of the San Francisco Chronicle and appearances on several television talk shows. In 2000, Thurmond partnered with Provida Life Sciences to produce an infomercial promoting the Six Week Body Makeover on television. As of 2007, Thurmond was making regular appearances on the Home Shopping Network, and his weight loss programs were featured on the ABC network show ‘Extreme Makeover’.

The Promise and Principles of the Six Week Body Makeover

The Six Week Body Makeover is designed for rapid weight loss over a relatively short period. It promises that dieters can lose thirty pounds and completely reshape their bodies in just six weeks by following a plan of dieting and exercise designed to boost metabolism.

Key Principles of the Program

• Rapid weight loss
• Body reshaping
• Metabolism boost
• Customized meal plans
• Frequent, small meals
• Exercise routine

How does the Six Week Body Makeover claim to achieve such rapid results? The program utilizes a combination of diet and exercise techniques aimed at raising metabolism and burning calories. By following the plan, dieters are promised a drastic change in their body shape within the six-week timeframe.

Components of the Six Week Body Makeover Program

When dieters order the Six Week Body Makeover, they receive a comprehensive package of materials designed to guide them through the program. These materials include:

1. Body Blueprinting System
2. Video guide to introduce the plan
3. Exercise video and ‘sculpting bands’
4. Guide to dining out
5. Recipe guide and menu planner
6. Audio cassette library

In addition to these physical materials, participants in the program receive 24-hour support through an online forum. This support system aims to provide guidance and motivation throughout the six-week journey.

The Body Type Identification Process

The first step in the Six Week Body Makeover is identifying the dieter’s body type using the program’s Body Type Blueprinting System. How does this system work? Participants complete a questionnaire consisting of 48 questions. Based on their answers, dieters are categorized into specific body types, which are determined by metabolism and how the body reacts to food.

Why is body type identification important in this program? Once dieters have determined their body type, they use the provided guidelines to develop a meal plan tailored to their specific needs. This personalized approach is designed to optimize weight loss results by addressing individual metabolic characteristics.

The Nutritional Approach of the Six Week Body Makeover

The Six Week Body Makeover emphasizes a specific nutritional approach designed to support rapid weight loss and body reshaping. What are the key components of this diet plan?

Meal Composition and Frequency

The planned meals in the Six Week Body Makeover are characterized by:

• Low calorie content
• High protein
• Complex carbohydrates
• Frequent, small meals

Thurmond advocates for lean protein and natural carbohydrates, describing them as slow-burning, clean foods that are beneficial for maintaining a high metabolism. The program encourages dieters to eat small amounts frequently, with the belief that this approach keeps the metabolism active and prevents the body from storing fat.

The Theory Behind Frequent Eating

Why does the Six Week Body Makeover emphasize frequent meals? Thurmond posits that eating almost every time hunger strikes makes the body believe that food is plentiful, discouraging fat storage. Additionally, he claims that frequent eating accelerates metabolism, leading to faster calorie burning.

While the total daily calorie intake is low, it is distributed evenly across five or six meals. This strategy may help dieters manage hunger while adhering to the calorie-restricted diet.

Dietary Restrictions and Considerations

The Six Week Body Makeover includes some specific dietary restrictions that participants must follow. What are the key restrictions in this program?

Elimination of Dairy Products

One of the most notable dietary restrictions in the Six Week Body Makeover is the complete elimination of dairy products for both men and women, regardless of body type. During the six-week program, dieters are not allowed to consume:

• Milk
• Cheese
• Butter
• Yogurt
• Ice cream

Why does the program eliminate dairy? While the specific reasoning is not provided in the original text, some diets exclude dairy to reduce calorie intake, eliminate potential allergens, or based on theories about dairy’s effects on metabolism or weight loss. However, it’s important to note that eliminating an entire food group can potentially lead to nutritional deficiencies if not carefully managed.

Exercise Component of the Six Week Body Makeover

While the original text doesn’t provide extensive details about the exercise component of the Six Week Body Makeover, it’s clear that physical activity plays a crucial role in the program. What do we know about the exercise aspect of this plan?

Exercise Video and Sculpting Bands

The program includes an exercise video and ‘sculpting bands’ as part of the materials provided to participants. These tools suggest that the Six Week Body Makeover incorporates resistance training into its exercise regimen. Resistance training is often used in weight loss and body reshaping programs due to its potential to build lean muscle mass and boost metabolism.

Influence of Bodybuilding Techniques

Given Thurmond’s background in bodybuilding and his experiences learning from a bodybuilder during his military service, it’s likely that the exercise program incorporates techniques from the bodybuilding world. These may include:

• Targeted muscle group workouts
• Progressive resistance training
• Combination of strength and cardiovascular exercises

How might these bodybuilding-inspired techniques contribute to the program’s goals? Bodybuilding exercises are often designed to sculpt and define muscles, which aligns with the Six Week Body Makeover’s promise of body reshaping. Additionally, strength training can help increase muscle mass, which in turn can boost metabolism and aid in fat loss.

Potential Benefits and Considerations of the Six Week Body Makeover

While the Six Week Body Makeover promises rapid weight loss and body reshaping, it’s important to consider both the potential benefits and the considerations associated with such an intensive program. What are some of the pros and cons to keep in mind?

Potential Benefits

• Rapid initial weight loss
• Structured meal plan and exercise routine
• Focus on increasing metabolism
• Incorporation of resistance training
• 24-hour online support system

Considerations and Potential Risks

• Extremely rapid weight loss may not be sustainable long-term
• Elimination of entire food groups (dairy) may lead to nutritional deficiencies
• Low-calorie diets can be challenging to maintain
• Rapid weight loss may result in muscle loss along with fat loss
• The program may not be suitable for all individuals, especially those with certain health conditions

Is the Six Week Body Makeover appropriate for everyone? As with any significant change in diet and exercise, it’s crucial to consult with a healthcare professional before starting this or any other intensive weight loss program. This is particularly important for individuals with pre-existing health conditions, pregnant or nursing women, and those with a history of eating disorders.

The Importance of Sustainable Weight Loss Approaches

While programs like the Six Week Body Makeover can be appealing due to their promises of rapid results, it’s essential to consider the long-term sustainability of such approaches. How can individuals approach weight loss in a more balanced and sustainable manner?

Gradual, Sustainable Weight Loss

Most health professionals recommend a more gradual approach to weight loss, typically aiming for 1-2 pounds per week. This slower rate of weight loss is often more sustainable and less likely to result in the “yo-yo” effect often seen with rapid weight loss programs.

Balanced Nutrition

Rather than eliminating entire food groups, a balanced approach to nutrition that includes a variety of foods from all food groups is generally recommended. This ensures that the body receives all necessary nutrients and can help prevent deficiencies.

Regular Physical Activity

Incorporating regular physical activity into one’s lifestyle, rather than following an intense short-term exercise program, can lead to more sustainable results. This includes a mix of cardiovascular exercise and strength training.

Lifestyle Changes

Focusing on overall lifestyle changes, rather than short-term diets, can lead to more lasting results. This includes developing healthy eating habits, managing stress, getting adequate sleep, and finding enjoyable forms of physical activity.

While programs like the Six Week Body Makeover may offer quick results, it’s important to consider the long-term implications and sustainability of such intensive approaches. A more balanced, gradual approach to weight loss and body reshaping, guided by healthcare professionals, may lead to more lasting and healthier outcomes for many individuals.

Six week body makeover | Encyclopedia.com

Definition

Origins

Description

Function

Benefits

Precautions

Risks

Research and general acceptance

Resources

The Six Week Body Makeover is designed for rapid weight loss over a relatively short period of time. It promises that dieters can lose thirty pounds and completely reshape their body in only six weeks by following a plan of dieting and exercise designed to boost metabolism.

The Six Week Body Makeover was designed by Michael Thurmond. Thurmond says that growing up Los Angeles, California, he was an obese child who ate for emotional reasons. His parents put him on a medically supervised diet when he was eleven, but although the diet even included special drugs, he still did not lose weight. When he was a teenager he began lifting weights and became more muscular, but he still could not lose the fat he wanted to.

Thurmond joined the military in his late teens and met a bodybuilder while stationed on an aircraft carrier on its way to Vietnam. By training with this bodybuilder he learned many of the techniques he provides in his exercise program. Thurmond says he also spent time experimenting with his diet and learning about food while assigned to kitchen duty.

Thurmond began competitive bodybuilding after he left the military. His own troubles with obesity and weight loss inspired him to begin helping others to lose weight and get in shape. He introduced the Six Week Body Makeover in San Francisco in 1985. It was the culmination of the work Thurmond had been doing with dieters on an individual basis for many years. It grew in popularity and Thurmond was on the cover of the San Francisco Chronicle, and he appeared on several television talk shows.

In 2000, Thurmond and Provida Life Sciences produced an infomercial to sell the Six Week Body Makeover on television. As of 2007, Thurmond also makes regular appearances on the Home Shopping Network, and his weight loss programs have been featured on the television show ‘Extreme Makeover,’ which airs on the ABC network.

The Six Week Body Makeover is intended to help people lose a large amount of weight rapidly. It uses a variety of diet and exercise techniques to raise metabolism and burn calories. The plan promises that the dieter’s body will change shape drastically in only six weeks.

When dieters order the Six Week Body Makeover, they receive a package of dieting materials that includes the ‘Body Blueprinting System,’ a video guide to introduce the plan, an exercise video and ‘sculpting bands,’ a guide to dining out, a recipe guide and menu planner, and an audio cassette library. In addition to these materials, people who use this program receive 24-hour support through an on-line forum.

The first step of the plan is body type identification using the plan’s Body Type Blueprinting System. This is done through a questionnaire consisting of 48 questions. Based on the answers to these questions dieters find out their body type. The body types are divided based on metabolism and how the body reacts to food. Once dieters determined their body type, they then use the provided guidelines to develop a meal plan based on body type. The planned meals are supposed to be low in calories and high in protein and complex carbohydrates. Individuals are supposed to eat small amounts frequently. Thurmond says that lean protein and natural carbohydrates are slow-burning, clean foods that are good for keeping metabolism high.

A prominent feature of the Six Week Body Makeover diet is the frequency of meals. Dieters make a plan that involves eating almost every time they are hungry. Thurmond says this makes the body think that plenty of food is available so it will stop storing fat. He also says that frequent eating speeds up a dieter’s metabolism, so that he or she will burn calories more quickly. The number of calories consumed through out day is

KEY TERMS

Dietary supplement —A product, such asa vitamin, mineral, herb, amino acid, or enzyme, that is intended to be consumed in addition to an individual’s diet with the expectation that it will improve health.

Mineral —An inorganic substance found in the earth that is necessary in small quantities for the body to maintain a health. Examples: zinc, copper, iron.

Obese —More than 20% over the individual’s ideal weight for their height and age or having a body mass index (BMI) of 30 or greater.

Vitamin —A nutrient that the body needs in small amounts to remain healthy but that the body cannot manufacture for itself and must acquire through diet.

low, but they are spread evenly between five or six meals. This may help dieters to not feel hungry while on the diet.

For both men and women, the diet requires that all body types consume no dairy products during the six weeks while on this diet. This means that dieters may not drink milk, eat cheese, butter, yogurt, or ice cream for weeks. Many of these foods contain high levels of calcium, which can be difficult to get from other sources. Dieters should consider taking calcium supplements during this diet to prevent calcium deficiency. The Six Week Body Makeover also eliminates caffeine, sugars, and fat from the diet.

The Six Week Body Makeover recommends that dieters drink large quantities of water. Dieters are told to drink 12 8-ounce glasses of water every day. Thurmond says that proper hydration is vital to many of the body’s functions, and that water promotes weight loss and general good health. He also says that drinking the amount of water described in the diet will make a dieter’s skin practically wrinkle-free.

Thurmond claims that the foods prescribed in his diet will make dieters look and feel younger. For example, fish are one of the foods included in the plan. Thurmond claims that fish can slow the aging process as well as improve the look of the dieter’s skin.

The exercise guidelines for the Six Week Body Makeover emphasize specific exercises for problem areas. By targeting only the areas dieters want to change dieters can see better results while actually working out less. Many of these exercises use a band, which is included with the program package, for resistance. During the weeks when dieters are on the plan, they are to do 15–18 minutes of low-intensity exercise for at least 2 days per week. The plan does not place emphasis on strength training activities such as weight lifting, rowing, or stair climbing, or fat burning, aerobic exercises such as walking or bicycling.

The Six Week Body Makeover is intended to cause rapid weight loss over a fairly short period. If dieters follow the plan exactly, the Six Week Body Makeover claims that they can lose 30 lb (14 kg) 00d completely reshape their body in only six weeks. Thurmond claims that this rapid weight loss has an additional benefit of motivating people to change their lifestyle and engage in healthier activities after the diet has been completed. Established research has shown that, for most people, long-term, successful weight loss and healthy living depend on slowly establishing healthy lifestyle habits rather than making drastic short-term changes.

There can be enormous benefits both physically and psychologically for overweight people who lose excess weight. People who are obese are at higher risk of diabetes, heart disease, sleep apnea, and many other diseases and disorders. If achieved at a moderate pace through a healthy diet and regular exercise, weight loss can reduce the risk of obesity-related diseases. The weight loss promises made by the Six Week Body Makeover would not be considered moderately paced. There is a possible psychological benefit associated with rapid weight loss, but this is likely to be undone if much of the weight is regained shortly after the diet plan is over.

Rapid weight loss can be dangerous. Anyone thinking of beginning a new diet or exercise regimen should consult a medical practitioner. Requirements of calories, fat, and nutrients can differ significantly from person to person, depending on gender, age, weight, and many other factors such as the presence of any disease or conditions. Women who are pregnant or breastfeeding should be especially cautious because deficiencies of vitamins or minerals can have a significant negative impact on an infant. Exercising too strenuously can cause injury. Exercise should be started at light or moderate intensity and gradually increased.

QUESTIONS TO ASK THE DOCTOR

• How much weight can I reasonably lose per week?
• Is this diet the best diet to meet my goals?
• Does diet or exercise pose any special risk for me that I should be aware of?
• Is it safe for me to cut out caffeine and dairy products from my diet?
• Would a multivitamin or other dietary supplement be appropriate for me if I were to begin this diet?
• Is this diet appropriate for my entire family?
• Is it safe for me to follow this diet over a long period of time?
• Are there any sign or symptoms that might indicate a problem while on this diet?

Because the Six Week Body Makeover eliminates dairy products from the diet, anyone considering the plan may also want to consider taking calcium supplements. Additionally, some dieters may experience certain negative side effects because the diet eliminates caffeine from the diet. People who, before beginning this diet, frequently consume caffeinated beverages such as colas or coffee may experience symptoms of caffeine withdrawal such as headache, fatigue, or muscle pain.

There are risks associated with starting any new diet plan. Often, it is difficult to get enough of some vitamins and minerals when eating a limited diet. The Six Week Body Makeover does not allow dieters to consume dairy products, so dieters may want to consult their physician about whether taking a vitamin or supplement would help them reduce the risk of calcium or other vitamin and mineral deficiencies.

Injuries can occur during exercise, such as strained or sprained muscles. Proper warm-up and cool-down procedures should be followed to minimize these risks. To minimize the risk of serious injury, dieters should begin with light exercise and increase the intensity of their workout slowly over weeks or months.

The Six Week Body Makeover has not been the subject of any significant scholarly research. Thurmond provides no scientific evidence for the ideas behind his diet. There is no evidence to support the theory that frequent eating of low-calorie meals will speed up metabolism. For most people, moderately limiting caloric intake and eating a diet low in fats and carbohydrates and high in vegetable and plant products is generally accepted as a healthy diet.

As of 2007, the United States Center for Disease Control recommended a minimum of 30minutes aday of light to moderate exercise for healthy adults. Following The Six Week Body Makeover’s exercise program of 18 minutes of exercise twice per week would not meet this recommendation.

BOOKS

Bijlefeld, Marjolijn and Sharon K. Zoumbaris. Encyclopedia of Diet Fads. Westport, CT: Greenwood Press, 2003.

Icon Health Publications. Fad Diets: A Bibliography, Medical Dictionary, and Annotated Research Guide to Internet References. San Diego, CA: Icon Health Publications, 2004.

Shannon, Joyce Brennfleck ed. Diet and Nutrition Source-book. Detroit, MI: Omnigraphics, 2006.

Thurmond, Michael. 6-Day Body Makeover. New York: Warner Books, 2005.

Thurmond, Michael. The 12 Day Body Shaping Miracle. New York: Warner Wellness, 2007.

Willis, Alicia P. ed. Diet Therapy Research Trends. New York: Nova Science, 2007.

ORGANIZATIONS

American Dietetic Association. 120 South Riverside Plaza, Suite 2000, Chicago, Illinois 60606-6995. Telephone: (800) 877-1600. Website: <http://www.eatright.org>

OTHER

Six Week Body Makeover 2007. <http://www.mybodymakeover.com> (April 12, 2007).

Tish Davidson, A.M.

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Complete body transformation in just 30 days. 10-minute set of exercises.

Having achieved visible results once, you will want your body to be in great shape forever. The complex of exercises given in this article will provide a complete transformation of the body in just 4 weeks without the need to visit the gym. The main thing is to set a goal for yourself and steadily follow it, exercising daily and not forgetting the basics of proper nutrition, the need for fresh air and a positive attitude.

Complete body transformation in 1 month is real.
Selected exercises will allow you to work out various muscle groups without any additional equipment. Do them daily for 10 minutes to notice changes for the better in 30 days. The convenience of this complex also lies in the fact that for its implementation it is not necessary to leave a comfortable home environment. To speed up the achievement of the desired result and achieve a radical transformation of the body, you can always increase the time, intensity of the load, or choose more complicated options for the above exercises.

What do you need for a full body workout?
1. Plank


Without it, you can’t go anywhere – an extremely simple, but the most effective endurance exercise will tone the core muscles, strengthen the muscles of the abdomen, hips, arms and back.

A number of plank modifications allow you to complicate or diversify the usual exercise at any time. For beginners, we suggest the following option:

• Lie face down on the floor.
• Position your arms so that your shoulders are above your elbows and your wrists are in line with your elbows.
• Tighten the muscles of the abdomen and buttocks, resting on the forearms.
• Hold this position for as long as you can (best to start with 20 seconds).
• Without blocking the legs at the knees, make sure that the body forms one line, breathe.

2. Push-ups


It is difficult to find a more suitable and effective chest strengthening exercise than push-ups. That is why it is an indispensable part of your 30-day body transformation plan: chest, back, triceps and core muscles are strengthened with a bang without any additional equipment.

• Lie on your stomach.
• Place your hands on the floor near your armpits.
• Push off the floor so that your elbows remain slightly bent.
• Remember to tighten your abdominal muscles.
• Bending your elbows, lower yourself until about 5 cm is left on the floor.
• Hold on the floor for 1 deep breath.
• Get up slowly.
• Repeat the maximum number of times.
If this push-up is difficult for you, try doing the same on your knees.

3. Lunges


The hips and buttocks will work the most intensively during the correct execution of this exercise. To increase efficiency, you can weight lunges with dumbbells.

• Stand straight.
• Stand with your feet shoulder-width apart.
• Step right foot forward, left foot back.
• Slowly bend your knees until both limbs are bent at a right angle.
• Push off to the starting position.
• Do not arch your back or let your knees go past your toes.
• Do 10-15 reps on one leg, repeat on the other leg.

4. Squats

It’s hard to imagine a complete workout without one of the most effective exercises for the legs and buttocks.

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• Stand, make sure that the distance between the feet corresponds to the width of the shoulders.
• Arms can be extended forward for more balance.
• With your knees bent, lower yourself so that the angle of your bent legs is straight and your thighs are parallel to the floor.
• Remember to keep your back straight and your knees should not go beyond your toes.
• Go up to the PI.
• Your initial goal is 2 sets of 15-20 reps.

5. Raises of the opposite limbs

This exercise perfectly strengthens the back and in some cases allows you to get rid of pain in this area. In addition, the buttocks, hips and shoulders work.
• Get on all fours.
• Hands under shoulders, knees under hips.
• Straighten your leg and opposite arm at the same time.
• Return to PI and perform the movement with the other pair of limbs.
• Repeat 10 times for each side.

6. Crunches/Squats

Position A:
To work your upper abdomen, lie on the floor with your hands behind your ears. Bend your knees, keeping your feet flat on the floor. Raise your shoulders and upper back off the floor. Exhale, rising to the end point, linger there for a second, inhale and return to the PI. Repeat 15-25 times.

Position B (with rotation):
This exercise is ideal for body transformation as it helps to get rid of fat on the sides of the waist.
Start from position A, but now slowly rise and turn your body (not your back and shoulders) to the side – try to touch your left knee with your right elbow. Return to IP. Repeat on the other side (10-15 reps each).

7. Bridge

This pose is used to stretch and strengthen the muscles of the back and abdomen, as well as the thighs and buttocks. In addition, to strengthen the muscles of the pelvis, this exercise is simply irreplaceable.

• Lie on your back.
• Place your hands along your body (palms down).
• Bent legs with feet resting on the floor.
• Knees – in line with the toes.
• Raise your hips and back until only your shoulder blades and feet are on the floor.
• Hold at the top, count a couple of deep breaths in and out.
• Lower your hips and repeat 10-15 times.

An example of an exercise plan:

Performing the above set of exercises, you will see that a visible transformation of the body is possible in 4 weeks!

Push-up program for those who want to have a beautiful body

Likbez

Sports and fitness

April 19, 2020

Eight weeks of training for any fitness level.

Iya Zorina

Author of Lifehacker, athlete, CCM

How push-ups change the body

Push-ups are a universal super-exercise. No equipment, a minimum of free space and just a few minutes a day – that’s all it takes to transform the body.

Here’s what you get when doing push-ups:

• Rough arms . During push-ups, your arms squeeze 50-75% of your body weight. Triceps – the muscles at the back of the shoulder – will increase in size, giving a beautiful shape to the arms.
• Strong shoulders . Push-ups pump the deltoid muscles that cover the shoulder joint. This not only provides an athletic look, but also protects the joints from injury in sports and everyday life.
• Beautiful breasts . Push-ups are an inverted analogue of the bench press, one of the best exercises for pumping the pectoral muscles.
• Toned torso . During push-ups, not only the shoulder girdle works, but also the muscles of the body – the rectus and oblique muscles of the abdomen, the muscles of the lower back. Even if you do not see the press due to the fat layer, visually your body will appear more toned.

What’s more, the ability to do a lot of push-ups builds endurance and is considered a good indicator of heart health.

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• How to do the climbing exercise to build abs and lose weight

How to do push-ups correctly

Stand in the lying position. Place your wrists under your shoulders or wider by half the palm of your hand. Draw in your stomach and tighten your buttocks. Look at the floor in front of you.

Bend your elbows and lower yourself down. Make sure that the angle between the body and the shoulder is no more than 45 degrees.

If you spread your elbows out to the sides, the joints get more stress, which with repeated repetition can result in inflammation and pain.

Push yourself up to the starting position. Make sure that the body remains even, the pelvis does not go down, and the lower back does not fall through.

To test push-up range, have someone place their fist on the floor under your chest. You should lower yourself until your chest touches your fist. Remember this position and every time you do it in a full range – half push-ups steal your progress.

Alternatively, you can let go until your chest touches the floor. So you will load the muscles more and will not doubt every time whether you are working in full amplitude.

Do push-ups at a relaxed pace, no need to rush. Fast push-ups overload the elbow joints and can cause pain.

If you still can’t do the classic push-ups with the correct form, do a simplified version – from the knees.

So the load on the muscles is reduced: you squeeze out only 36-45% of your weight.

Problems that may arise

Pain in the wrists

Some people experience pain in the back of their wrists from lying down. This can happen both due to unusual load, and due to more complex conditions – due to a ganglion cyst or a partial tear of the tendon.

If the pain is severe and persists after a couple of workouts, pause the program and see an orthopedic surgeon.

Low back pain

If you arch your back every time you exit a push-up, the vertebrae can compress the intervertebral discs. If you already have back problems, this can lead to a hernia.

Watch the form of the exercise. If you can’t push yourself without arching your back, do push-ups from your knees and work on your back and abs at the same time.

If you already have a diagnosed back problem, please consult your doctor before starting the program.

No strength for training

It is better to work out at least somehow than not at all. So if you really don’t feel like exercising, promise yourself to do less. The main thing is not tomorrow, but right now.

• Play upbeat music.
• Set yourself up for one good point-blank set.
• Do the exercise.
• Ask yourself if you want to do another set. Only one, but a good one.
• Finish it and feel amazing.

How to start the push-up program

First you need to do a test. It will help you understand how many push-ups you can already do and what you will strive for.

The test should be performed fresh and rested. If your arm or chest muscles are clogged after a previous workout, rest for a day beforehand.

• Do a little warm-up: twist your arms at your shoulders, elbows and wrists 10 times in each direction.
• Stand in push-up position and do as many push-ups as you can. Perform in a row, without a pause at the top or bottom points of the exercise.
• Mind your form – if you can’t do a push-up to keep your torso straight and instead squirm your whole body, the rep won’t count. Remember the number of quality repetitions.
• If you can’t do push-ups even once, do the exercise from your knees and remember the number.

You can then proceed to the program. We present the push-up program from trainer and bodybuilder Brad Borland, published in the online publication Breakingmuscle.

At first you only train twice a week and give the muscles a good rest, necessary for growth. Gradually increase the number of repetitions and the number of workouts, add different variations of push-ups.

How to do push-ups in weeks 1-2

At this stage, you will do only two times a week. Choose days free from other workouts so that you can perform the exercise fresh and give it your all.

Multiply the number of times on your test by four and that will be your goal for two weeks.

For example, if you managed to do 20 push-ups during the test, aim for 80.

You won’t be able to complete all the reps in a set – that’s fine. Break the required amount into as many approaches as you need.

Keep a timer handy: you’ll need it to time your rest between sets. Break for 60 seconds the first week, 30 seconds the second week.

Don’t quit as soon as you feel a burning sensation in your muscles. Resist, be patient and try to do as many times as possible.

Watch the technique. Even when the strength is running out, it is important to perform the movement without errors – in full range, with the correct position of the elbows and tense abs.

If you find it difficult to keep your body straight, do additional exercises for the abs and back. You can do them every day: you will only benefit.

Leg Raise Press

It is not necessary to straighten the knees, if the stretch is not enough – leave them slightly bent. Tear off the shoulder blades from the floor and return back. Don’t put your hands on your head.

Perform three sets of 20 reps with a 30 second break.

Bicycle

One of the most effective abdominal exercises. Do not lower the shoulder blades and legs to the floor until the end of the approach. Do three sets of 20 reps with 30 seconds rest.

Superman

Raise your arms and legs as high as possible and hold the position for 30-60 seconds. Do three sets with a 30 second rest.

How to do push-ups in weeks 3-4

Do three times a week. It is better to arrange training through the day of rest, so that the muscles have time to recover.

Add to the number of push-ups 50% of the original goal. That is, if last week you did 80 push-ups per workout, now your goal is 80 + 80 × 50% = 80 + 40 = 120 times.

If you’ve done kneeling push-ups in the past weeks, try some classic push-ups. Do as much as you can, and then switch to the simplified version to finish off the required amount.

Rest 30 seconds between sets. If you feel you can start earlier, do it.

How to do push-ups in weeks 5-6

Do four times a week. It is better to alternate days of training with rest. For example, you can exercise two days in a row, then take a day off and again two days of training.

Add another 50% of the original goal to the number of push-ups. For example, if you did 80 reps in the first weeks, do 120 + 80 x 50% = 120 + 40 = 160 pushups.

Reduce rest time between sets to 15 seconds.

Add new exercise variations. This will give the body an unaccustomed load and increase your progress. Alternate these types of push-ups from approach to approach. For example, first the classic, then the diamond approach, one wide, then the pseudo planche, and then return to the classics again.

Diamond Pushups

This variation works the best on the triceps.

Place your hands under your sternum and bring your thumbs and forefingers together so that a diamond-like figure appears between them. Push up in this position, observing all the technical aspects for the classic exercise.

Wide stance

These push-ups work more on the serratus anterior, the ladder of muscles on the sides of your chest that helps move your shoulder blades.

Place your palms wider than your shoulders, fingers pointing forward or slightly to the sides.

Pseudo-planche

These push-ups in general load more muscles than other variations and pump the shoulder girdle better.

Put your hands not under your shoulders, but a little lower, closer to your chest. To begin with, try just moving them a little – about half the palm of your hand. If possible, place your palms under your stomach and do push-ups in this position.

How to do push-ups in weeks 7-8

You will now do five times a week. You can do the exercise on weekdays and rest on weekends or break it into three or two workouts with one day of rest in between.

Add another 50% of the original goal to the number of push-ups. For example, if in the first two weeks it was 80, now you need to do 160 + 80 × 50% = 160 + 40 = 200 repetitions.

Try to reduce your rest time. While the muscles are fresh, rest for only a few seconds, then gradually increase the time, but do not sit for more than 15 seconds.

Continue experimenting with hand positions. In addition to diamond, wide and pseudo planche, try the following variations. As in the past two weeks, alternate them with the classic ones. So you will further increase the load on the muscles, avoid stagnation in training and make classes really interesting.

Slide

This variation works well on the shoulders and prepares for handstand push-ups.

Stand in an upright position, tilt your pelvis up and move your hands a little closer to your legs so that your body is in a “slide”. Put your feet on your toes.

Push up in this position, touching the floor with your head each time.

Raised Legs

This variation places more of the load on the upper chest muscles, as if you were doing an incline bench press.

Place your feet on a firm footing and do push-ups using the classic technique.

Feet on unstable ground

These push-ups will provide a serious load on the abdominal muscles.

Put your feet in rings, loops or on a ball and do push-ups in this position.

How to complete the push-up program

At the end of the eighth week, rest 1-2 days and do the same test as before starting.

Do a light warm-up and do push-ups as many times per set as you can.

You can stop here or repeat the push-up program from the beginning with a new number of repetitions.

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