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Healthy Byte: Back to Basics

December 9, 2016Róng Róng (榮榮)

Trimming the fat — that’s what fitness is all about. But taking the very notion of slimming things down and applying it to all aspects of your life can be equally as difficult, and equally as satisfying, as becoming more fit and muscular. Imagine if you could trim the proverbial fat from your workday, commute, or any other number of responsibilities? Chances are, you’d reclaim a good amount of time, and be a lot happier.

When it comes to building muscle, or at least building yourself a strong foundation, you can definitely trim some of the fat from your workout. For the uninitiated, playing the architect and devising a fitness routine can be difficult — so difficult that we’ve trimmed things down to five simple exercises that can get you started on the path to success. Naturally, there are many others that can be thrown into the mix as well, but when we truly get to the core of a routine, these five can be essential.

1. Squats

We discuss squats a lot — and for a good reason. Squats are basically the founding lift or exercise that everything else builds on top of. Squats not only help you build a powerful lower body, but also work your abs, back, and really to some extent, your entire body. You’ll become stronger, faster, improve your range of motion, and your balance as well. There are many, many reasons why squats are integral to a balanced workout, so be sure to get them in.

This is why they tell you not to skip leg day.

2. Pull-Ups

chin-ups and pull-ups

Think of pull-ups as the squat of the upper-body. It’s an exercise that incorporates nearly every muscle in your personal northern hemisphere, and forces everything to work in conjunction: your back, chest, abs, and arms. Hell, you’ll even get a little cardio going. Of course, there’s a steep curve for pull-ups, as a lot of people can’t even do one. But that shouldn’t deter you — do what you can, focusing on form. Before you know it, you’ll be busting several out over a few sets.

2. Pull-Ups

chin-ups and pull-ups

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3. Power Cleans

Power cleans and power lifting

Cleans are an excellent lift, with the only potential downside being that they require access to barbells and gym space. Even so, this is one of those lifts that, similar to squats, will get your whole body into action. Not only will you be using your lower body to get a powerful lift off, but you’ll need your back and core, and finally your arms to handle the weight once you get it above your waist. You’ll develop explosiveness, and definitely build a lot of muscle by incorporating cleans into your workout. There are substitutes, like rows, but if you can, get your hands on a barbell and some plates for the full experience.

4. Planks

planks, gym

Here’s an exercise that can be done in a barren fitness center, devoid of any equipment, or even in a hotel room or airport. Planking is so much more than just a passing Internet video fad — it’s one of the betterexercises that can be adopted into your regimen. Planks will give your core and upper legs a real workout, and even help sculpt your abs. And there are a ton of variations you can throw into the mix as well, to ensure you don’t get bored.

5. Lunges

dumbbell lunge

As if we haven’t given your lower-body enough of a run-through, we’re going to add lunges to the list. Lunges, like planks, can be done in a much more convenient setting, and only require a set of barbells — or anything weighty that can be carried, really. Lunges will train your glutes and quads, helping you build explosive muscle that will also help with cleans, squats, and deadlifts. Use them in addition to your other lifts, or if you can’t do anything else, use the simplicity of lunges to your advantage.

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Healthy Byte: Back to Basics

1. Squats

2. Pull-Ups

2. Pull-Ups

3. Power Cleans

4. Planks

5. Lunges

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1. Squats

2. Pull-Ups

2. Pull-Ups

3. Power Cleans

4. Planks

5. Lunges

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