How to Lose 20 Pounds With Push Ups & Sit Ups

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You’ve made the decision to commit to losing weight, but the equipment on your local gym’s floor resembles a sea of torture devices. Instead of trying to decipher complicated weight and cardio machines, scorch calories with one simple piece of equipment -- your body. Calisthenics are a versatile form of exercise that can improve both muscular and cardiovascular fitness, using your body weight as resistance. Pushups and situps are basic exercises that offer multiple variations to provide an effective total-body workout. Performing pushups and situps regularly while also following a healthy nutrition plan and a regular cardio exercise routine will help you shed those extra 20 pounds.

Diet and Cardio

  • Set realistic weight-loss goals. Give yourself enough time to lose weight in a healthy manner. Plan to lose 1 to 2 pounds per week.

  • Reduce your daily calorie consumption to help create a deficit and promote weight loss. Monitor your calories with an online meal tracker. Begin with a small decrease in your calorie intake, such as 250 to 500 calories per day. Make adjustments based on your progress and activity levels.

  • Maintain a healthy eating plan. Exchange high-sugar, processed foods for low-fat proteins, complex carbohydrates and healthy fats. Try to eat five to six small meals per day to prevent cravings and ward off overeating. Try having sliced chicken breast on a bed of spinach with brown rice and avocado slices instead of a burger and potato chips for lunch.

  • Engage in 30 minutes of cardiovascular exercise five days per week to help burn off stored body fat and increase your results. Vary your cardio choices to keep your body guessing. Include a mix of walking, jogging, biking or group aerobics classes.

  • Step on the scale weekly to track your weight loss. Remain consistent with your program until you lose 20 pounds.

Workout

  • Schedule three days per week for situp and pushup workouts. Include multiple variations for an intense total-body workout.

  • Warm up with basic pushups to work your pectoral muscles while engaging your shoulders, triceps and core. Begin on the floor on all fours with your palms shoulder-width apart. Press up onto your feet so your hands and toes are supporting your body weight. Keep your spine in a straight line and tighten your abdominal muscles. Bend your elbows and lower your chest toward the floor. Press your body up until your arms are fully extended. Return to the starting position. Repeat for three sets of 15 repetitions.

  • Perform burpee pushups to activate your upper and lower body simultaneously while increasing your heart rate for a cardiovascular boost. Stand with your arms at your sides with your feet shoulder-width apart. Place your hands on the floor in front of you while bending your knees in a squatting position. Whip your feet back behind your body so you are in the starting position for a basic pushup. Perform one pushup. Jump your feet in toward your hands and stand up straight. Explode up, jumping straight into the air with your hands overhead. Land on the balls of your feet with your knees slightly bent and return to the starting position. Repeat the movement for three sets of 15 repetitions.

  • Execute clap pushups, which use an explosive movement to target the pectorals while igniting your core for stability. Begin in a basic pushup position. Bend your elbows and lower your chest toward the floor. Press yourself up quickly while simultaneously lifting your palms off the floor. Clap your hands in front of your chest while your upper body is suspended in the air. Catch yourself with palms down and elbows slightly bent. Return to the starting position. Repeat for three sets of 10 to 15 repetitions. Modify the exercise by performing the movement with your knees on the floor.

  • Begin the abdominal portion of your workout with basic situps to activate your rectus abdominis. Lie on the floor with your knees bent and feet spaced shoulder-width apart. Place your fingertips behind your head with your elbows out to the sides. Tighten your abdominals and lift your shoulder blades off the floor, while raising your chest toward your knees. Slowly return to the starting position. Repeat for three sets of 15 repetitions.

  • Perform medicine ball oblique situps to target your external and internal obliques while engaging your recuts abdominis and erector spinae. Begin in a basic situp position. Hold a medicine ball with both arms extended in front of your chest. Lift your torso up to a 45-degree angle while keeping your arms straight. Twist from your waist up and turn the ball toward the right side of your body. Repeat the motion on the left side of your body. Lower yourself down to the starting position. Complete three sets of 15 repetitions on each side.

  • Finish the workout with negative situps, which use gravity for additional resistance. Sit on the floor with your knees bent. Place your hands behind your head with your chest toward your knees; you should be in the ending position of a basic situp. Slowly lower your shoulder blades toward the floor for a 10-second count. Pause for one second on the floor and quickly return to the starting position. Repeat for three sets of 15 repetitions.

Tips & Warnings

  • Consult with a physician prior to starting a new weight-loss program.

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References

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