Category: Fitness

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.


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.


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…)

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…)

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…)