Start Building Muscle Without Weights Now!

At some point, we look in the mirror and don’t like what we see. The waist has grown “overnight” and the muscles have lost their size and tone.

Then you look back to all those nights sitting in front of the T.V. eating ice-cream. And when was the last time you worked out anyway?

You decide it’s time to get in shape and build muscle. And the first idea flowing through your mind is lifting weights. If you don’t have dumbbells and barbells gathering dust in your basement or garage, you think of expensive gym memberships. And where are you going to get the extra money?

But wait a minute…

You don’t need dumbbells and barbells or a gym membership to start building muscle without weights! You can use bodyweight calisthenics, right now!

bodyweight calisthenics

Just think about it…

All types of athletes, military and others who want a body that performs as good as it looks use bodyweight calisthenics for building muscle without weights and improving all-around fitness. And you should too!

Is Building Muscle Without Weights Even Possible?

Building muscle is not as mysterious as some people think. Your body builds muscle when it needs to. Your muscles get bigger and stronger when your body believes it is necessary for your survival. So, place you body in an environment which makes your body believe it is necessary to build strong, hard muscle.

How?

Many of you have not been doing anything recently to improve fitness, health or physique lately. You should start by building muscles without weights before you use weighted resistance. After all, why would you start using weights when you can’t even control your own bodyweight!

building muscle without weights

So, start by building muscle without weights first. Then you can progress into dumbbells, barbells, kettlebells, sandbags, etc. This way, you create a strong foundation from which to move forward. It is much safer, and ultimately much more rewarding.

Use A Progressive System For Building Muscle Without Weights

Contrary to popular belief, bodyweight calisthenics are not easy. Many people wrongly assume bodyweight exercises are easier or less demanding than weighted exercise.

Nothing could be further from the truth.

bodyweight exercises

You must take building muscle without weight seriously. You must learn the exercises properly. You must plan your workouts. You must progress logically. If you don’t, you won’t get the results you seek!

Don’t leave your success to chance.

After all, you’re not going to build muscle without weights (or with weights for that matter), if you don’t stop searching, AND START DOING!

Top Ten Tips to Fat Burning

1. Set yourself realistic goals and stick to them. Example: Goal to lose 1-2 lb. a week over 14 weeks. You may think that that’s not a lot of weight and over quite a length of time, but because you are losing it steadily it is more likely to stay off. (During many diets you occasionally experience big weight losses which may make you feel mentally great actually make you body go into shock and starvation mode which is your body storing fat until you start eating again)

2. Resistance Training, this will help speed up your metabolism. Using your body weight, handheld weights, resistance bands, kettle bells etc. will tone up your muscle. Increased toned muscle mass means your body can burn more calories effectively, helping weight loss (body fat). The important thing to remember is that after you workout and even when you are a sleep you are burning calories.

3. Less Time More Intensity, keeping your exercise routine to shorter time periods i.e. 10 minutes a day but increase the intensity of that exercise, this will help reduce injuries and fatigue.

4. Get Out of Your Comfort Zone, completing the same exercise routine especially after six weeks actually won’t do you any good. The body adapts and get used to it slowing down your metabolism, but by changing it around and doing something different you can increase you weight loss.

Fat Burning

5. 100% ask yourself and be honest, have you put in your best and worked as hard as you could?

6. Nutrition, eating healthily little and often. Fueling your body more frequently again speeds up your metabolism; you ideally need three main meals and three snacks. But watch your portion size, and give your body a chance to digest the food.

7. Use Multi Joint Exercises, our bodies have over 600 muscles so using them as you do every day, i.e. all together, in fluid movement instead of muscle groups. Trying squat, curl and press together instead of bicep curl will increase calories burnt.

8. Circuit Training, this is a great way of getting fit as they combine cardio and muscle endurance keeping you toned and fit.

9. Does Practice Make Perfect? I would have to say no, the reason being is that you could be completing the exercise all wrong and ultimately doing yourself more harm than good. So my motto is ‘Perfect Practice Prevents Poor Performance’ getting you the results you require in less time.

10. Have Fun, as you won’t stick to something you loathe no matter how committed you are. It should be enjoyable to a certain extent.

How to Get the Body You’ve Always Wanted

When you are unhappy with your body, your quality of life can really suffer. Being overweight can make you feel depressed, lethargic and unmotivated. Worst of all, it can kill your self-esteem. If you are not confident about the way you look, it can have a big impact on your personal and professional relationships as well as your mood and style. Getting your weight under control isn’t easy, but the pay-off is well worth the hard work. With the right nutrition and exercise program and a serious commitment, you can become healthier, happier, and more confident.

Most people fail at diets simply because they think of them as short-term diets. If you want to succeed in the long term, you need to stop thinking of changing your eating habits temporarily and start thinking of changing them permanently. If you are just starting out, eating healthy foods for the rest of your life can seem impossible, but it’s not as hard as it sounds. Using natural ingredients, cooking more meals at home than eating out and learning how to count calories feels natural once you get used to it. When they meet with nutritionists, many people are surprised at how much they can actually eat while still losing weight. The key to dieting is not depriving yourself of your favourite foods but rather eating them in moderation.

fitness

You can start your new, healthy lifestyle by slowly cutting out high-calorie foods that don’t contain healthy ingredients. Products like fried fast food or sodium-rich snacks not only stop weight loss in its tracks, they can keep you feeling sluggish, bloated and hungry throughout the day. Eliminating them from your diet gradually is important because it allows your mind and body to slowly adjust to a new way of eating. Otherwise you might feel too deprived and discouraged. After you stop eating unhealthy foods completely, you’ll find that your body no longer craves them. Eventually, making the right choices when it comes to your diet becomes natural and intuitive. (more…)

Proud to be a Gym Member with a Personal Trainer

As a student in school you would always see me staring out the window lost in thought, dreaming about the birds, and the trees, and wondering what real life was like on the outside. The teacher had to constantly snap her fingers to bring me back to attention. At parent teacher meetings, they would complain that I had a very poor attention span and that if I didn’t concentrate better I would fail my exams and my life would be a disaster. Fearful of this pending doom for my future existence, I made concerted efforts to work harder and finally managed to successfully pass all my exams, not necessarily with flying colours I might add, but just to pass was good enough for me.

Years later I realised that there was a reason for this lack of ability to concentrate for long periods, and following lengthy and costly educational assessments, it was discovered that I had a form of dyslexia and that my brain would not and could not operate for long periods at a time, meaning that I would have to take small and frequent breaks in my studying, (I was quite happy with that!)

Personal Trainer

Aside from all of that, it has not really affected me in any great way over the years, but what I did notice was that the more one to one help I get with anything I do, the more likely I am to succeed in it, and the more I enjoy it. With that too comes the ability to retain information for longer, and it also results in me being more likely to persist with an activity for longer. (more…)

Forced by Circumstances to Find New Gym with Cheap Gym Membership

I have always enjoyed the sporty things in life and have tried to maintain my fitness levels over the years by walking and engaging in sports at my local community centre. But the one thing I really liked to do was to partake in gym related classes such as yoga, pilates, step, body pump, body attack, spinning; in fact all of them. Everybody has a hobby, and this was mine. Many of my friends used to ridicule me about the number of classes I wanted to join, saying they would find it hard to join even one. But for me, I could happily do a variety of different classes all day long if given half the chance.

Perhaps you might say this is a bit obsessive, but as far as I am concerned I wasn’t hurting anyone, and at the end of the day, I had a body that I was proud of – strong, lean and slim. I would actually feel almost sick if I couldn’t get my weekly quota.

Find New Gym

Recently, like so many, we had been hit by the recession, and my hours were cut at the office, meaning I still had a job, but only really half a job, and sadly, only half the salary. I had to take a serious look at our finances and prioritise. I spent hours online looking at the different utility service providers such as gas, electricity, mobile phone, television, and so on, not to mention insurance providers for home and car. With big savings made almost immediately, I was left wondering why on earth I hadn’t engaged in this exercise before. No wonder so many people struggle; the differences in quotations that I received from the various companies was quite incredible.

One of the things I had to also look at was my own gym membership, and sadly that too was charging way over the odds, so again I went online to research clubs that had all the facilities, amenities, and of courses classes that I wanted, but one that provided a more realistic cheap gym membership. (more…)

Overcoming the Phobia of a Modern Gym

For people that have never been in a gym before, there are all sorts of images that fester in their mind. The feeling of inadequacy produces anxiety and low self-esteem and this can be a downward spiral. My wife had been complaining about her lack of confidence since having our second child and I had promised to accompany her to the gym. It was only her overwhelming nervousness that had been saving me from my own worst nightmare. Then one day, my wife came home with appointments for an induction session she’d booked after finding cheap gym membership.

Coming to Terms with the Truth

Any honest man will tell you; they have as many worries about their physique as the vainest of women and I was no different. I hated the idea of feeling weaker, smaller and generally looking out of place in the gym. Luckily modern gyms are nothing like I had imagined. There are no signs of testosterone fuelled egos; instead there is an occasional friendly smile and nod. There is rarely a time when minutes on apparatus are at a premium because gyms are so well equipped.

Gym Phobia

Personal Space

Successful gyms seem to have realised that people who train frequently like their personal space protected. This means gyms are designed so that nobody ends up training too close to another customer. One of my wife’s greatest fears was training in front of the opposite sex, but she worried for nothing because our gym has female only areas. This made me feel a little better too, because I had real issues about appearing silly when I first started and I would never live it down with my wife bearing witness. (more…)

Making the Decision to Get in Shape

Sitting on the couch with the family watching ‘The Biggest Loser’, bowl of ice cream in hand, I quickly realized the irony happening. While being frustrated with the extra weight I had been carrying, it had not been enough to motivate me to exercise. I had tried a few videos at home, but quickly tired of the same routine every day. The weather was an easy excuse to not get outside and walk. I didn’t have room for any equipment in my small space… so I had my epiphany that night in front of the TV.

The next day, I visited a local gym to begin my membership. If the contestants on the show could dedicate entire months to getting in shape, surely I could find an hour a day. The weight loss I had witnessed inspired me to match their success without having to put my life on standstill for a reality TV show. Since working out, the benefits have been tremendous.

Get in Shape

There are some people who argue against purchasing a gym membership, because of the cost and the process of working out every day. There are some who believe they can get a workout at home – but there are those of us who just need the extra kick in the pants from others in the same setting. Working out at a gym in Manchester can give you the companionship and inspiration you need. It also provides much of the exercise equipment that most of us just don’t have room for at home.

Having a fitness club membership connects you to others who have the same goal. It becomes a functioning social club. Many of these centres offer childcare for mums who need a break, and hours are open for anyone’s schedule. Classes are offered for a variety of skill levels, and attending a class and getting to know the instructors and other participants can really help get your heart rate working effectively for you. Other people want to share the knowledge about dieting and exercise tips that have really helped them.

Now, don’t get me wrong. I haven’t found the magic answer to weight loss. It is hard work, and there is a lot of sweat and tired muscles. The benefits have far outweighed any of the effort I have had to put in! So far, I have been watching the scales inch down, but better than that is I can fit in my old clothes. Since working out, I have had more energy than I have had in years, and I actually look forward to working out. (more…)

Group Fun in the Gym for Group Fitness

Some of us maintain a fitness regime because it is inherent in our mindsets. Others take it on with a view to improving their body shape, while others still have a certain goal in mind, such as in preparing for a sporting event like a charity walk, or a marathon, or an upcoming sailing trip. The journey from zero fitness to peak condition can be a hard one, and your success depends on the attitude you adopt beforehand.

Personally, I fell into a category that was somewhere in between all three. I had dabbled over the years with semi pathetic attempts at regular exercise, but after the birth of my third child, the rolling layers around my midriff caused me to shirk in horror at the prospects of our forthcoming beach holiday. Enter a request from a friend to enter a charity walk/run to raise money for a charity close to her heart.

Group Fitness
Not wanting to dive straight into a training programme, we decided to join a gym with a view to getting some professional help. With a targeted search online we came across a website that promised to take us by the hand and prepare us for the marathon walk, all ten kilometres of it!

The fitness trainer was fantastic. After checking our personal medical histories, he set us on an easy programme that would kick start us into a positive frame of mind. He promised that this was not boot camp and that the best way forward was to gently ease into a specific programme of mixed aerobic and weight bearing exercises, preceded by an all important warming up session, and following lots of stretching, we would end the session with a cool down. Every few days we upped the intensity of the programme, by walking a little bit faster and increasing the incline of a treadmill or the resistance of any of the other machines we were using. Because the increase was so small, with each tweak, we did not even notice, and by the end of the third week, we were achieving ten times more than we had been able to do on that first day. (more…)