Exercise Information

Workout Without a Gym


You may also have no access to a commercial gym, home gym or are on business trip, but there can be a solution, a strength-training workout without the need of expensive machines.

As with any exercise, whether you are using your own body weight, machines or free weights, if the resistance doesn't increase, your muscles won't be worked to their maximum capacity and the stimulus these fibres need to grow will be missing.

Exercises done correctly will build the lean muscle and increase your metabolism in the same way as performing exercises at a gymnasium, but without the time constraints and associated costs.

These exercises can be easily done in a bedroom, hotel room, a park, school yard, ceiling rafters in a garage or in a doorway and all you have to do is use your imagination. There will always be a way to add more resistance to your workouts.

Please remember: It doesn't matter where you are working out - at home, a hotel, or a park - always warm up properly before beginning your session, and cool down and stretch when you are finished.

Leg Exercises

Squats -

They build muscle in the thighs, shape the buttocks and improve endurance. Position your feet about 13 to 17 inches apart or at shoulder width, keeping the back straight and your head up. If you want you can use something that will give you some support, i.e. a desk, bookcase, sink etc.

Now squat down to where the tops of the thighs are parallel to the floor, hold for a second and then stand up, but don't bounce at the bottom of the movement, use a nice fluid motion. Always exhale your breath as you stand up.

Lunges -

Stand straight in correct posture; now stand with one leg forward and one leg back. Keeping your abdominal muscles tight and chest up, lower your upper body down, bending your leg (don't step out too far).

You should have about one to two feet between your feet at this stage, the further forward you step, and the more your gluteus and hamstring muscles will have to work.

Do not allow your knee to go forward beyond your toes as you come down and stop where your feel comfortable (try not to let your back come forward) then push directly back up. Do all your reps on one leg then switch legs and do all your reps on the other leg.

Back Exercises

Chin-ups -

Chin-ups are a great upper body workout, particularly targeting your biceps, deltoid and lat muscles. Use a doorway chin-up bar, ceiling rafters in a garage or grab the moulding of your door frame, position your hands with an under hand grip and hang down stretching the lats, slowly raise your body until your chin reaches the bar level.

Pause a moment before slowly lowering yourself back to the starting position. Don't swing or use momentum to get your body to the top, just use the target muscles. Doorway chinning bars remove from the doorway when you are not using them and can be put up and taken down in seconds.

Bent Over Row -

Take up a position with your right hand and right knee braced on a sturdy bed or some other flat surface that will provide a good support. Now pick up a dumbbell or something heavy that you can hold onto with your left hand.

Visualize your arms as hooks and slowly bring the dumbbell or object up to the side of your chest, keeping your back straight, then lower the weight back down to arms length, no lower, on extremes, safe form only please. Concentrate on your back muscles. Reverse the whole procedure and do the exercise now with your right arm.

Chest Exercises

Push-Up -

The push up is used for building chest, shoulders and arms. Lie face down on the floor with your hands about shoulder width apart and keeping your palms turned slightly inward. Now push-up until your arms are straight, lower and repeat for repetitions.

To make it more difficult elevate your feet. Try placing the toes of your feet on a stable, elevated surface such as a bench, chair or a stair. Straightening your body, position your hands on the floor at shoulder width, lower your body until your chest touches the floor at the bottom, and then return to the starting position in a nice fluid motion.

Dips -

This exercise can be done between two sturdy chairs or other surfaces that provide stability. The dip is another great upper body exercise. It's a compound movement as well and involves working all the muscles that the push up works.

Keep your head up and body as vertical as possible. For the beginning of the movement, start at the top (arms fully extended) and lower yourself until your upper arms are parallel to the seat of the chairs, hold and then push up to the top of the movement until your arms are fully extended again. Keep looking straight ahead and don't bounce at the bottom of the movement.

Adding Weight

Although the simple weight of your own body is enough resistance to provide an effective workout we need progressive overload (added resistance) to become stronger.

So all we need to do is add some weight wherever we can find some. Because there are no metal plates and fancy machines to use it doesn't matter because the body doesn't care where it is as long as it's receiving resistance of some kind.

You can use heavy books clasped in your hands. You can buy some cheap weighted dumbbells or ankle weights. A weighted vest will also allow you to add resistance for both chin-ups and push-ups. Try to buy one that will let you remove and add weight as you see fit. Also a backpack filled with books can be perfect for most of the exercises and is a cheap alternative.

How about a couple of buckets and fill them with a certain level of water? As you get stronger fill them with more water. This is perfect because depending on the exercise, all you need to do is to increase or decrease the amount of water in the buckets for the required amount of resistance.

To wrap things up?

We know that using free weights and machines are the fastest and most efficient way there is to gain lean muscle and strength, but by performing the exercises in this article you'll find that they will provide you with the same benefits as going to a gymnasium but without the ongoing costs and time constraints.

Gary is the author of several ebooks, including "Maximum Weight Loss in Ten Weeks" - the complete ebook and time-saving solution for burning away unwanted fat, and "Maximum Weight Gain in Ten Weeks" - easy-to-use and follow techniques that serve as a guide to muscle growth without having to "live in the gym".

Visit Gary's website at www.maximumfitness.com/">http://www.maximumfitness.com/


MORE RESOURCES:

Washington Post

Study finds measurable boost for aging brains from exercise
Washington Post
Listing all the benefits of exercise takes a long sheet of paper. They include stronger bones and muscles, better weight control, improved mental health, mood enhancement and less risk for heart disease, Type 2 diabetes, metabolic syndrome and some ...



GQ Magazine

5 Chest Exercise Alternatives to Get Your Show Muscles Ready for the Sun
GQ Magazine
Whether performed on a bench, a cable machine, or a pec deck, this exercise provides that deep stretch that the regular ol' bench press motion doesn't allow for, and as a bonus, squeezing your chest at the apex of the movement makes you feel a little ...



Business Insider

How exercise affects your brain - Business Insider
Business Insider
Working out is the closest thing we have to a wonder drug. Along with physical benefits, exercise can help our minds.

and more »


ABC News

Exercise Can Overcome the 'Obesity Gene' - WebMD
WebMD
Physical activity appears to lower effects of key DNA linked to weight gain, study finds.
Exercise can help offset effects of 'fat gene,' study findsABC News

all 3 news articles »


TIME

The Simple Reason Exercise Enhances Your Brain
TIME
In one research review published in the British Journal of Sports Medicine, researchers examined 39 studies that looked at the link between exercise and cognitive abilities among people over age 50. They found that aerobic exercise appears to improve a ...
Exercise 'keeps the mind sharp' in over-50s, study findsBBC News
How Exercise Can Benefit Your BrainConsumerReports.org
Mid-Life Exercise Could Jog Your MemoryWebMD
Medical News Today -Medscape -Fox News -British Journal of Sports Medicine - The BMJ
all 85 news articles »


Cancer center provides support groups, exercise
nwitimes.com
MUNSTER — Cancer Resource Centre, 926 Ridge Road, offers free education programs and support groups for those with a cancer diagnosis and their caregivers. Call 219-836-3349. Visit www.cancerresourcecentre.com. Walking Club, 4-5 p.m. Monday.



FLEXIBLE FITNESS: Exercising safely during pregnancy
Wicked Local Easton
Participating in an exercise program while pregnant can have many benefits for both the mother and baby, including maintenance of the mother's fitness level and prevention of pregnancy-related pain or other health-related issues. Exercising during ...

and more »


Live Trading News

Exercise May Be Key To Surviving a Heart Attack
Live Trading News
Just a few hours a week of moderate exercise may not prevent all heart attacks, but it could make the difference in who survives one. Over several decades, a Danish study found that regular moderate exercisers were half as likely to die when they had a ...



Men's Journal

Should You Exercise On an Empty Stomach?
Men's Journal
Should you eat breakfast before exercising so you have some fuel in the tank? Or is it better to bust a sweat on an empty stomach? New research settles this debate, showing that skipping breakfast triggers beneficial changes in your fat tissue during ...



KING5.com

Nimitz returns from final training exercise | KING5.com
KING5.com
The Nimitz, which departed on Jan. 28, completed a composite training unit exercise off of southern California. The training tests a strike group's ability to work ...

and more »

Google News

kbgl.com ©