There are a lot of reasons why people find BionicGym so appealing. Some people love that it gives them more freedom in their schedule to get a workout done while staying at home. Some people appreciate that it doesn’t put any unnecessary strain on their joints and back. And some people like that they don’t have to leave their couch or find a babysitter for their kids to work out. Whatever the reason, people who use BionicGym are interested in improving their lives through weight loss and healthier choices. So it makes sense that there would be a lot of people who wonder, could you maximize your BionicGym workout a little more?
The answer is yes! There are many ways to maximize your workout and get even more impressive results when you are using BionicGym. Of course, doing the baseline will give you steady results if you do them frequently. But if you’re looking to boost your results a bit more, read on and find out how you can.
Exercises While Using BionicGym
People who know about BionicGym know it as the workout that they can do while they sit on their couch. And while this is very true, and you will absolutely see results if you regularly use BionicGym in a seated position, you actually can do some very simple things to maximize your exercising results. These are completely optional and you don’t need to do them to lose weight, but it doesn’t hurt and you might actually feel much stronger while you do it!
One of my favorite ways to maximize your BionicGym workout is by using small weights while you are doing your workout. You might think that 2-pound weights won’t do anything for you, but if you use them correctly, you will definitely feel some pretty impressive results.
Here are some exercises to do while using very small (2 to 5 pound weights):
Twist the Lightbulb
In this exercise you extend your arms straight to your sides lifted to about chest height. Rotate your arms back and forth like you are twisting a lightbulb. Continue doing this for about 1 to 2 minutes at a time.
With your arms bent upward toward the sky, extend your arms upward to make a Y shape and bend back down. Again, do this for a minute or two at a time.
Bend your legs in a near squat position with your back declined to about 45 degrees. Extend your arms out and row them back into your armpit area. You can do your arms at the same time or your can switch back and forth between the arms. Do this for a minute or two at a time.
Extend your arms out to your sides at chest height. Rotate your palms to the back. Slightly push your arms back and forward for a minute or two.
Something that I haven’t explored too much but I know there are a lot of people that do is doing squats while you are doing your BionicGym workout. Instead of sitting or just standing while you are doing your workout, you can get down in a squatting position for as long as you possibly can.
It might be rather challenging at the beginning, so work yourself up to squatting for long amounts of time. And when the intensity is up really high, it could be nearly impossible to do since the shivering will make you shake pretty hard at the higher levels.
Another thing you can do is just be mindful of flexing your muscles while you are working out. In fact, you could be aware of flexing your muscles throughout the day even when you are not working out and it will give you some results.
While you are doing your BioinicGym workout, you can flex your core muscles and hold them. This isn’t a very intense addition and you should be able to keep your ab muscles flexed for a majority if not all of your workout.
And while walking around may be too challenging to do during your BionicGym workout, you can consider going up on your tiptoes and holding for a few seconds at a time. You can continue doing these reps until you are tired.
If none of the above-mentioned additions seem like your cup of tea or if you appreciate the aspect of BionicGym that you can work out without putting a lot of extra effort into thinking about it, there are still options for you.
The Mayo Clinic encourages all people to get at least 30 minutes of moderate exercise a day. Now, if you are panicking because it’s been years since you’ve been to a gym, don’t worry. Moderate exercise doesn’t necessarily mean that you’re going to be pumping iron. In fact, most exercises are things that you just naturally do throughout the day. Did you chase your kid around the park? Do you mow the lawn? Did you vacuum your house? All these things can count toward exercise.
The real key is to reduce the amount of sitting that you do every day because when you aren’t sitting, you are typically doing more work. However, this is a tough guideline to follow when you are someone who works behind a desk all day long. When are you supposed to find the time to exercise when you work long hours and a treadmill desk isn’t an option for you? BionicGym definitely solves this issue with many of the working professionals in the world.
Thirty minutes is still a good guideline for how much BionicGym to do each day. In fact, I would suggest anything between 30 minutes and an hour. That paired with any other unstructured movement that you do throughout the day will put you in good shape.
What To Do?
If you are in the position of wanting to add a little more to your BionicGym routine, then there are a lot of options available for you. What I would suggest is to concentrate on strengthening exercises. BionicGym does an excellent job of raising your heart rate into the fat-burning and cardio zones, but it is a bit similar to walking or running exercise. It burns calories and is a great exercise for your heart, but it doesn’t do much in the area of strengthening your muscles throughout your body.
If you want to add exercise, by all means, do whatever you feel comfortable doing. Any movement is an improvement from a sedentary lifestyle.
However, if you want to improve the look of your body and get stronger, add some strength training exercises with weights. This doesn’t mean that you need to sign up for a gym membership. After all, BionicGym is meant to be a gym alternative. However, you could benefit from picking up some lightweights for toning and a pair of heavy weights for bulk. Spending just 10 minutes every other day using weights along with BionicGym will give you some really great results.
In The Kitchen
As with any workout program, it won’t make a huge difference what you do as far as losing calories if you put them all back on in the kitchen. If you add BionicGym into your life and don’t change any of your food choices, you will likely still see results, but to see them really take off, you will likely need to change some things in the kitchen.
There are a lot of different diet programs out there. Some fade in and out of popularity as trends come and go. The one thing that does stay consistent with having success in weight loss is that you need to keep your body in a calorie deficit. Now, this doesn’t mean that you need to lose 2000 calories a day if you are eating that much in a day. In fact, that would be rather difficult and rather dangerous.
Your body loses calories throughout the day by doing every small menial function. Digesting burns calories. Blinking and breathing burns calories. Working out just burns even more calories and helps you reach that deficit.
One of the most useful tools for counting calories and losing weight is a nutrition tracker. When you have a nutrition tracking app on your phone you can easily record all the things you eat in one day and the exercise that you do in one spot.
Another great thing about fitness trackers that track your calories is that they will tell you how many calories you should consume in a day to reach your weight loss goals. If you are a person of a certain height and weight, how are you supposed to know what a good amount of calories are for yourself? 2000 calories a day is average, but everybody is different and needs different things. If you input that you want to lose five pounds a month, then it will calculate how many calories you should consume to reach that goal. When you exercise, it adds that much more calories to how much you can consume.
Counting calories is an undisputed way to keep on top of your weight loss goals. It is not trendy. It will not go with the tides. Your food choices may change from day to day, but you will always know where you’re at as far as your consumption goes.
When you have been tracking your calories for a while, you will notice that your body feels good when you eat certain things and when you refrain from certain things. There are calories that will make you feel better. There are foods that will keep you full for a longer amount of time and there are foods that will give you an immediate burst of energy, but leave you wanting more once that burst is gone.
I personally don’t believe too much in good or bad calories, but rather think in a way that everything in moderation is good. It is important to have a burst of energy in some situations. That doesn’t mean that I would tell you to eat candy all day long. The key is to learn about nutrition so you can fuel your body in the way that you need to for the functions that you want your body to perform.
Consume More Protein
One thing I mentioned in my post about Enhancing your BionicGym workout is that protein will help you lose weight in the long run. Of course, you still need to exercise control when you are consuming protein because you can overeat. However, eating protein will send signals to your body that you are full and satisfied and it will repress appetite. It also takes much longer to digest than other calorie sources, which will make you feel full for longer. Eating about 30 to 40% of your daily calories in protein sources will help your muscles heal from their workout and will keep you satisfied all day long.
While BionicGym offers a great alternative to traditional workouts, that is not the end of the road. You can maximize your BionicGym workout by adding certain exercises, enhancing your BionicGym workout, or simply making better choices in the kitchen. This program is so flexible to whatever works for you and your body. It has the potential to grow with you as you embark on your weight loss journey. As you get more accustomed to working out and as your body gets healthier, you can increase the intensity, increase the duration of your workout, or you can even invest in getting the HIIT version of BionicGym. (You can read about the HIIT version here!) BionicGym meets you wherever you are at and it has the potential to take you much further than you thought possible for your body.