Here are 4 reasons why you should be opting to do full-body workouts.
Many people begin splitting their workouts once they get accustomed to going to the gym for a while. It is actually quite beneficial to split your workout into different types of training. The most common body split workouts are:
Each one of these workout split has its merit depending on your fitness goals. But one thing that sadly happens is that most people completely disregard doing full-body workouts at some point and simply look at how dividing their training sessions will give them the results they want. And most of those people began their training days with full-body workouts.
So, in order to bring back the good old days, we let Jim Stoppani explain 4 reasons why you should be doing full-body workouts.
Jim Stoppani is a fitness coach with a PhD in exercise physiology. He has written thousands of articles on exercise and nutrition, he is an accomplished author in the field and a personal nutrition and health consultant to some celebrities.
Check out what he said about full-body workouts below.
4 Reasons Why You Should Be Doing Full-Body Workouts
The information you will see below was extracted from a video from a YouTube channel belonging to Bodybuilding.com.
Full-body workouts are very self-explanatory – it is when your train every muscle group in one workout. That could mean a workout in which you hit your chest, back, legs, traps, abs and more.
“The nice thing about whole body training is you’re doing less volume per workout, just training more frequently,” Stoppani says.
1. Greater Fat Loss
Doing full-body workouts is more beneficial to fat loss compared to typical split-training style training.
Full-body training appears to influence gene activity to keep metabolic processes revved up in every single muscle, an effect that lasts all day long. Your body essentially burns more fat and carbs for fuel throughout the day with whole-body training.
2. Greater Muscle Mass
In a study conducted in 2016, a full-body group gained slightly more muscle mass compared to a split training group.
One possible reason for this is the improvement in the testosterone-to-cortisol ratio. The higher the testosterone and the lower your cortisol is, the more anabolic you are.
3. Greater Strength
Strength and muscle size are not one and the same, although some people believe it. And this argument from Jim Stoppani might turn a few heads because it is a bit controversial.
“When researchers split the subjects into groups of stronger individuals—those who could squat heavier—and weaker individuals, they found the stronger individuals in the whole-body training program had greater strength gains than the stronger individuals assigned to split-style training. This suggests advanced lifters may experience even greater benefits from using a whole-body training program than their novice counterparts,” he explains.
“This represents a sea change among exercise scientists, who used to recommend beginners use whole-body training because it allows more frequency for training the motor system and nervous system—the main changes a newbie sees in the first few weeks of training.”
According to a study, it appears that full-body workouts maybe be of greater benefit to experienced lifters seeking to improve their strength gains.
4. Overall Health
By training your entire body in one single workout, you will be activating every muscle fibre and keep your metabolic processes firing “which plays a role in helping prevent the onset of various metabolic diseases.”
For Stoppani’s full explanation, click on the video below.
How often you should work out depends on several factors, including your fitness goals, current fitness level, and the type of workouts you’re doing. In general, the American Heart Association recommends that adults aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise per week, along with at least two days of strength training exercises per week.
Here are some general guidelines for how often to work out based on your fitness goals:
- For general health and fitness: Aim to exercise most days of the week, for at least 30-60 minutes per day. This can include a combination of aerobic exercise, strength training, and flexibility exercises.
- For weight loss: Aim to exercise most days of the week, for at least 30-60 minutes per day. This should include a combination of aerobic exercise and strength training, with a focus on creating a calorie deficit through a combination of exercise and diet.
- For muscle building: Aim to do strength training exercises at least two days per week, targeting all major muscle groups. You can also include aerobic exercise and flexibility exercises as part of your routine.
- For athletic performance: The frequency and intensity of your workouts will depend on your specific sport and fitness goals. Consult with a coach or trainer to develop a customized training plan.
Remember, it’s important to listen to your body and avoid overtraining, which can lead to injury or burnout. Start slowly and gradually increase the frequency and intensity of your workouts over time.