Many people assume that spending a lot of time in the gym is the key to
achieving their fitness goals, but that is not necessarily the case. Many
factors come into play such as; the type of exercises being performed, the
amount of time spent working out, and the diet plan followed.
For many individuals, a 3-day full body workout program is ideal when
living a busy, social, and hectic lifestyle. Whether you’re a weightlifter,
bodybuilder, underweight, overweight, or simply want to build strength and
muscle following a medical condition. A total-body workout can help you
build strength and gain muscle.
What is a Full-Body Workout?
A full-body workout is a workout that targets the lower body, and upper
body, and raises your heart rate. Needless to say, no muscles are left
behind!
5 Benefits of Full-Body Workouts
1. Time Efficient:
Full-body exercises may help cut down some of the time you spend
going to the gym every week without skipping a major muscle group.
2. Helps Reduce Your Risk of Injury:
Strengthening all of your muscle groups may help protect your body
against injuries that are very common such as; fractures, tears, or
general discomfort from daily life.
3. Muscle Growth:
You will work multiple muscles at once which will help stimulate and
activate muscle growth, along with a good source of protein intake.
4. Hormone Release:
The more muscle groups being targeted the more the body will
activate certain hormones such as Dopamine, Testosterone, and
Estrogen, which also help with body development and muscle
growth.
• Dopamine - Helps reduce stress and may also help alleviate feelings of
depression
• Estrogen - Boosted estrogen levels are good for the heart to maintain
healthy cardiovascular tissue. Also, it helps prevents bone loss and
reduces the risk of Osteoporosis, a disease that weakens the bones.
• Testosterone (a.k.a male hormone) - Helps slow the effects of
natural aging. It is also responsible for increased muscle mass.
5. Helps Maintain Range of Motion and Everyday Body Movement
As we age our bodies will change and our strength and flexibility may
decline. With full body workouts, we are helping our bodies slow down this
process by helping them with continuous flexibility and strength.
What Are the Best 3 Full Body Exercises?
Exercise 1: Barbell Squat
A barbell squat exercise focuses and activates the lower extremities of
your body such as the hamstrings, glutes, and lower back muscles.
However, BB squat, when done properly includes upper body muscles
such as back and core muscles which helps movement stabilization.
Exercise 2: Barbell Deadlift
A barbell deadlift exercise focuses on the lower and upper body such as
hamstrings, glutes, hip flexors, lower back muscles, upper back muscles,
quads, and core.
Exercise 3: Barbell Bench
A barbell bench exercise targets the muscles in the upper body. It’s an
amazing workout that focuses on the chest, and triceps, and also uses
shoulders, forearms, core, and others. When done with a proper form,
lower extremities are included such as the quad, hamstrings, and glutes
Learn to love and appreciate your body and its full potential. Hard work that
you put into your body will pay off in the long run. The reward is the ability
to live a mobile, pain-free, and healthy lifestyle.
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