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Working Out Effectively And Efficiently Without Equipment

People nowadays are more conscious about their health. Many people regularly go to the gym to keep fit and burn some excess flabs. These people chose to workout rather than purchase a weight-loss pill. Weight training and other cardiovascular exercises are done in the gym because people do not have the necessary equipment. Equipment like the thread mill, stationary bikes, and weight-lifting bench consume much space and may not fit in most people’s houses. It is true that using weights and exercise equipment is the fastest way to gain muscle mass and strength. While there it is not harmful to lift weights, there are people who work for long hours and may not have the time to regularly go to the gym. They may not have the money to set up or buy gym equipment at home. There are also people who travel a lot and may encounter difficulties in finding a good gym. Plus, there are times when people can’t even go to the gym on a regular basis because of work and family demands.

Athletes who train in martial arts, baseball, and other sports try hard not to get bulky. Additional muscle mass may affect the mobility and movements of these athletes. However they still need the type of strength, endurance, and muscle definition that can be developed through weight training exercises.

These athletes and other busy people may still tone and strengthen their muscles without the use of weights or other equipments. Anaerobic exercises like push-ups, pull-overs, and pull-backs are typically performed to develop power and tone the muscles. Some health studies claim that these anaerobic exercises should be done in repetitions of 100 for maximum development. Some studies claim that muscles that are trained under these conditions performed better in high intensity activities than those who lifted weights.

Plyometric training is another way of developing speed and power without the use of weights and other equipments. This kind of training seeks to improve the reaction of individuals through vigorous muscle contraction because fast extraordinary contractions.

Examples of lower body plyometric exercises are: standing jumps, tuck jumps, split jumps and long jumps. Upper body plyometric exercises may include press and hand claps. Another method for developing one’s upper body may be done with the use of a medicine ball. A partner drops a medicine ball towards the chest of another person who catches the ball and throws it back This method is considered a high intensity exercise and should only be done after basic conditioning.

Dynamic tension is a self-resistance exercise training which includes pitting one’s muscles against each other. According to research, works by tensing the muscles of particular body parts and later moves the body part against the tension as if a heavy was being lifted. These kinds of exercises builds strength, endurance, muscle definition and size. Dynamic tension gives these benefits without causing injuries. Because it is nearly impossible for one to get injured because the muscles provide the force. As these muscles tire, the force that provide the tension also decrease. Dynamic tension is a safe and productive form of exercise. Muscle relaxants and other pain-relieving drugs may not be necessary if one properly performs tension exercises.

Studies show that exercising and other physical activities may indeed bring beneficial effects. These benefits may include proper blood flow and improved functions of internal organs. Some medical researches say that endorphins are released every time one engages in physical activities–these endorphins give one a sense of euphoria. Engaging in physical activities properly may become an effective solution for anxiety relief and other forms of stress. Understanding the benefits of exercise and adverse effects of exercise may make a difference in people’s lives.

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Super Fast Fat Burning Workouts For Outdoors

I’ve got just a quick tip today to help get you started on your summer beach body with fast workouts that can be done anywhere. Now that it’s nice outside, why not take some of your workouts outdoors, instead of the stuffy old gym? One of the points I’d like to make with this article is that your workouts don’t have to be long drawn-out 2-hour events in order to get great metabolism boosting, muscle sculpting workouts.

Here’s an idea for an outdoor workout that literally takes me 10-20 minutes, but has me drenched in sweat and pumped up by the end…

There’s a little playground and a softball field at the end of my road.

So on a nice day, if I decide I just want to get a real quick outdoor workout in, I run over to the field, spend a couple minutes limbering up, and then…depending on how I feel, do about 10-20 minutes of the following exercises with almost no rest in between:

– 50, 75, or 100-yard wind sprints
-hill sprints (if you have a hill nearby)
– pushup variations
– walking lunge variations
– bodyweight squat variations
– box jump, squat jump, or lunge jump variations
– pullups on the playground monkey bars
– mountain climbers on ground

Sometimes I’ll rotate through all of these exercises and sometimes I’ll just pick a couple of them and just keep alternating. Whatever I choose, I keep the rest periods very short (10-30 seconds at most) so that the intensity stays as high as possible. This really maximizes the fat burning hormonal response and metabolism boosting response you get from these workouts, given the brief duration of the workout.

Believe me, if you do this at a high speed clip, you’ll get a killer workout in as little as 10-20 minutes, and then you can get back home and get on with your life.

Even if you’re not in super shape right now, you can just take it at a little lower intensity to ease yourself into it. It’s worth it! Working out in the outdoors and breathing in the fresh air definitely has a stimulating effect, and some studies I’ve seen have indicated that you possibly burn more calories exercising outdoors compared to indoors. So give it a try… You have nothing to lose, except a little of that extra belly fat!

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Lose Body Fat And Sculpt Lean Muscle With This Workout

Warning: this style of workout is WAY different than anything you’ve ever tried before and may result in a dramatically leaner, stronger body so that your friends no longer recognize you in a matter of weeks!

Alright, I exaggerated about your friends recognizing you, but this workout is still great for busy people that always use the excuse that they don’t have time to go to the gym, or even for the normal gym rat to try out for a few weeks to break out of a plateau.

Please keep an open-mind and don’t worry so much about what other people think, because this is quite different and you may get some funny looks, but you’ll get the last laugh with your new rock hard body! To be honest, most people are too self conscious to try something like this. If that’s the case for you, then that’s your loss.

Here’s how it works:

Instead of doing your traditional workouts of going to the gym 3-4 times a week and doing your normal weight training and cardio routines for an hour at a shot, with this program, you will be working out for just a couple minutes at a time, several times throughout each day, 5 days/week.

The program will consist of only bodyweight exercises done for about 2-3 minutes, 6-8 times per day, throughout each day. Now obviously if you work a normal office job, you are going to have to not be shy about doing a few exercises in your office and having your cube-mates watch you. Actually, I’ve found that some people that have tried this have actually gotten their co-workers to join them! If you have a private office, then you don’t have to worry about anybody watching you. If you work from home, or are a stay at home mom, there’s no reason you can’t fit these in throughout the day while at home. If you end up having a busy day with meetings and so forth, and can only fit a couple of these 2-minute workouts in, then so be it, but try to get as many done each day as you can.

If you’re on a normal 9-5 office schedule, I recommend doing your 2-minute workouts every hour, on the hour, with the exception of lunch. For example, you could try 9 am, 10 am, 11 am, 1 pm, 2 pm, 3 pm, and 4 pm.

Some of the exercises that are the best to focus on are:

-bodyweight squats (and variations)
-pushups (and variations)
-forward, reverse, or walking lunges
-up & down a staircase if one is available
-floor planks (holding plank position from forearms and feet)
-floor abs exercises such as lying leg thrusts, ab bicycles, etc.
-one-legged bodyweight Romanian deadlifts

This list is not fully comprehensive, but I wanted to keep it relatively simple. If you know other good bodyweight exercises, you can add those to your routine also. If you want to keep it real simple and don’t want to get down on the floor for anything, you can stick to squats, lunges, and pushups and still get great results.

The good thing about these workouts is that you do enough in 2-3 minutes to get your blood pumping, heart rate up a bit, a large portion of your body’s muscles worked, and your body temperature raised. However, it’s usually not enough to break a sweat in only 2 or 3 minutes, so you don’t have to worry about sweating or getting smelly in the office or where ever you may be. At most, you might just get a little moist on the skin.

Here’s an example routine (adjust the reps up or down based on your capabilities):

Mon/Wed/Fri
9 am – 10 pushups/15 bodyweight squats, repeat 1X for 2 sets
10 am – plank holds (hold the planks as long as you can taking short rest breaks for a total of 3 minutes)
11 am – 5 pushups/10 bodyweight squats, repeat for 4 sets
1 pm – plank holds (hold as long as possible in 3 minutes)
2 pm – 8 pushups/12 bodyweight squats, repeat for 3 sets
3 pm – plank holds (hold as long as possible in 3 minutes)
4 pm – max pushups/max bodyweight squats in one set (no repeat)

Tues/Thurs
9 am – 6 fwd lunges each leg/6 rev lunges, repeat 1X for 2 sets
10 am – one legged bw Romanian deadlifts (RDL) 6 each leg/floor abs for 20 sec, repeat 1X for 2 sets
11 am – 3 fwd lunges each leg/3 rev lunges, repeat for 4 sets
1 pm – one legged bw RDL 3 each leg/floor abs for 20 sec, repeat for 4 sets
2 pm – 5 fwd lunges each leg/5 rev lunges, repeat for 3 sets
3 pm – one legged bw RDL 10 each leg/floor abs for 30 sec (no repeat)
4 pm – max fwd lunges each leg/max rev lunges in one set (no repeat)

In order to progress on these workouts, you could either add 1 or 2 reps to each set per week, or you could progress to more difficult versions of each exercise each week (for example, close grip pushups, one leg raised pushups, squats with arms raised straight over head, etc.).

The above routines are just a couple examples of how you can use this very unique style of training. Use your creativity and come up with your own. Think about what you’ve accomplished with these “mini” workouts completed throughout each day… You’ve increased your heart rate and pumped up your muscles 6-8 different times throughout each day, burning a lot of extra calories and stimulating your metabolism. Even though each “mini” workout was a very short duration, you’ve accumulated lots of repetitions for almost every muscle throughout your entire body, and you didn’t even have to break a sweat during any of the “mini” workouts. And there’s hardly any excuse for not being able to take a 2-minute break once per hour and do a couple of exercises. Another benefit of this style of training is that now you don’t have to devote any time before or after work to going to the gym because you already got your workout done little by little throughout the day. You’ve now got some extra free time on your hands!

Try this type of routine out for 3-4 weeks and then go back to your normal gym routines. I think you’ll find that it was a great way to break out of a plateau and stimulate new results in your body. You can try mixing in a cycle of these “mini” workouts every couple of months to keep things fresh.

Keep in mind that this is only one method of training and doesn’t mean that you should only stick to this method for eternity. You will hit a plateau on any given training method, so I’d recommend just rotating it into your arsenal of various training methods. And by all means, don’t worry about what other people think so much…have the courage to try something a little different. In the end, you’ll be the one laughing back at all of the “blubber-bellies” that are giving you funny looks while they eat their donuts!

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Build Muscle Without Weights

Do you seriously want to build muscle without weights? This is something which some people will say is impossible, but it can definitely be done if you take the time to learn the right methods. Here are the basics you need to be able to build muscle without weights, from right now.

1-Basics
It is even possible to build muscle without weights with the traditional simple forms of exercise – exercises which need no special equipment, and which can be done anywhere. These include such exercises as sit ups, press ups etc. These are no going to turn you from a weakling into a champion bodybuilder, but if you are not used to exercising your body, they can be a great way to start. As with any form of exercise, you need regular workouts to see results.

2-Arms
Although these general exercises are beneficial, to see real results you will need to concentrate on specific muscle groups. This is the best way to build muscle without weights. Building up the biceps, which is a common starting point amongst aspiring bodybuilders, is not easily done without weights. Probably the best way of going about this is just to use something in place of the weights, such as cans of food. Put the cans into a bag, and you have a makeshift weight to lift.

3-Chest
Every bodybuilder wants to work their chest, as this is what gives the appearance of a well built body. To effectively build muscle without weights for your chest, the muscles called the pectoral muscles, one of the simple possibilities is to make regular press ups harder to do. One easy way of accomplishing this is to put your feet up on a chair, making all the weight go in to your arms. You will find these a lot harder to do than the standard press up, so be prepared.

4-Shoulders
The shoulders will definitely benefit from basic exercises such as press ups, and even more so from inclined press ups. One way to go beyond this is to add pull ups. So many people find these exercises hard to perform, so they definitely have the potential to build muscle without weights. To get the very best results from your pull ups, you will need to widen your grips, so that the weight is concentrated in the shoulder area. This will make sure that the effort you are putting in gets the best possible result, by being directed to the right area. It is hard work, though.

It is certainly not difficult to start to build muscle without weights, and you can start this way without needing to invest in gym memberships or home equipment. Click the links below for some great extra resources.

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