Body Weight Workouts That Don't Require Equipment Or Expenditure

You may not have thought about it, but it's true. "How?" you say. With body weight workouts.

You can strengthen the muscles in your arms, legs and core with little or no equipment. Body weight workouts are exercises that use your body weight to provide the resistance needed to develop your muscles without the use of dumbbells, barbells, or weight machines. There are many exercises for maintaining strength and endurance using your body weight that can help you stay fit at home or while traveling.

However, be conscious of the fact that such exercises use your own weight to provide the resistance for the movement. This means that the weight you're lifting is never greater than the weight of your own body. This can make it difficult to achieve a level of intensity that is desirable for maximum strength training.

Body weight can be increased in intensity by including additional weights (such as wearing a weighted vest or holding a barbell, kettlebell, sandbell or plate during a sit up) or by altering the exercise to put one's self at a leverage disadvantage (such as elevating the feet, hanging from straps to change leverage, using one limb, and incorporating isometrics).

Workouts for the Upper Body

One of the best exercises for multiple muscle groups in the upper body is the push-up. Push-ups work the muscles in the chest, biceps, triceps, and back. Push-ups can be modified to suit your fitness level. If you are a beginner, you can use your arms and knees to help hold up your weight. As you gain strength, you can progress to full push-ups where your arms and toes support your body weight. You can also target specific muscles in the arms and chest by modifying your hand grips and positions.

Another simple but effective way to develop upper body strength is by doing pull-ups. This exercise requires a pull-up bar (but a low-hanging tree branch will also work.)

Workouts for the Core

There are many exercises that are very effective when it comes to developing the muscles in the abdomen, pelvis and back. Core exercises that use mainly your body weight include sit-ups, crunches, leg lifts, bridge exercise, and bicycle maneuver. The Superman exercise, which is done by lifting the arms and legs at the same time off the floor while lying prone, is a great workout for the lower back.

Exercises for the Lower Body

To strengthen the muscles in your thighs, legs and glutes, you can do lunges, squats and calf raises. These exercises are great for developing lower body strength. Side leg raises develop the muscles in your hips and outer thighs. Jumping jacks strengthen leg muscles and also provide a good cardio workout.

Get Fit and Stay Fit

Body weight workouts can help you get in shape and develop strength and endurance and these exercises are not limited to push-ups and pull-ups. There are many types of exercises using your body weight that can provide a very challenging workout. Some exercises can be done slowly while others are done fast or explosively to build speed and strength. The right body weight workout will not only build muscle but can help you lose weight as well.

You can find many sources for body weight exercise programs online plus videos on YouTube. There are also many excellent DVDs available.

Russell (Rusty) Hart is the founder of the Health, Fitness & Sport Club, an online network of websites devoted to the promotion of health, fitness and wellness. The sites encompass a wide variety of health and fitness activities including pilates, yoga, crossfit, treadmill training, running, kettlebell, swimming, and more. Also covered is healthy eating which deals with subjects such as juicing and the Paleo Diet. Those interested can visit the HF & S Club home site at http://www.healthfitnessandsport.com

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Workout Mantras - A Key to Stay Dedicated to Your Workouts!

Starting a workout is easier, staying dedicated to it requires patience and constant motivation. Your trainer keeps you motivated and dedicated to your workout. If you choose to workout at home with home based workouts, it gets too tough to complete your workout. You need constant support, encouragement and motivation to keep up with your workouts. In home based workouts works satisfactory for many of you. Your trainer keeps you dedicated all the time, challenging you to do one more.

Workout Mantras

What if you turn-off your television or laptop because you are done and can do no more? You can utilize workout mantras with your favorite in-home based workouts. Many of them are available in printable form. You can paste posters of your favorite celebrity in your bedroom right in front of your bed to remind you of a morning workout. This technique can actually help you. There are many workout mantras I will share with you. You can write it on colored paper or simply print it out on beautiful backgrounds. So, here it is:

1. I am a fighter; I will fight for my dreams, I will never give up!
2. Know your limitations and then, defy them!
3. If you wait for perfect conditions, you will never get anything done!
4. Yesterday, you said tomorrow!
5. If not now, then when?
6. Nothing hurts more than sitting on a couch.
7. I will never be stopped.
8. It's time to work over your dreams.
9. No matter how slowly you go, keep going!
10. Make it happen!
11. You will never know your limits unless you put yourself into them.
12. Start living your life fearlessly!
13. It is never too late, let's get started!
14. Just do it!

These are few small easy to remember mantras for a workout. You can also find more on the internet. The thing that is required is the right intention to get started. You can cut, copy and paste these mantras and place them on your fridge's door and in your room. Putting one of these on your fridge with magnetic fruits to remind you of clean eating. It will definitely help you in controlling your appetite since abs are made in the kitchen not in the gym. One important thing that needs to be shared here is that, having a workout buddy helps you stay accountable to your workouts. You can memorize these mantras with your friend. Try it and share it with your other friends too!

Chalean Extreme Workout

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Easy Workouts You Can Do At Work

When you spend most of your workday sitting behind a desk, keeping healthy and fit can be a challenge. Too many people these days work long hours in an office with very little physical activity. This lifestyle can lead to weight gain and other health problems.

It's a good idea to stretch and strengthen your body with easy office workouts. These exercises can be performed while seated on your office chair or at your desk. Always be sure to get up and move at least once per hour.

Office exercises are not meant to take the place of traditional aerobic or strength training. However, they offer a great way to get your body moving and your blood flowing.

Stretches

Stretching is a simple activity that doesn't take much effort but can increase your energy level, leading to greater productivity at work. Before doing your stretches, limber up by walking around the office for a few minutes.

Wrist Stretch: Extend one arm in front with the palm facing upward. Take hold of the fingers with your other hand and pull the fingers towards you. Feel the stretch in your forearm. Hold for 20 seconds, then repeat with the other hand.

Lower Back Stretch: Sit up straight and place your right hand behind the right hip. Slowly twist to left, using your left hand on your right thigh to deepen the stretch. Hold the position for 20 seconds. Repeat on the other side.

Neck Stretch: Slowly tilt your head toward your left shoulder and hold for ten seconds. Repeat on the other side. Do this exercise slowly and gently to prevent neck injury.

Bicep Curl

Hold a water bottle in one hand. Sit tall with your stomach tucked in and your back straight. Slowly lift the bottle towards your shoulder for 15-20 reps. Repeat on the other side. The bottle, filled with water, provides resistance.

Hip Flexion

Sit tall, keeping your abdominal muscles tight. With the knee bent, lift one foot a few inches off the ground. Hold for a few seconds, lower the foot, and repeat. Do 16 reps, then repeat with the other foot.

Assisted Push-ups

Push-ups strengthen the arms and chest muscles. Assisted push-ups are easy workouts that you can do in the office. All you have to do is lean against the desk, supporting yourself with your arms. Push yourself away from the desk. Do 10 reps two or three times a day to help yourself stay alert and active.

Russell (Rusty) Hart is the founder of the Health, Fitness & Sport Club, an online network of websites devoted to the promotion of health, fitness and wellness. The sites encompass a wide variety of health and fitness activities including general health matters, pilates, yoga, crossfit, treadmill training, running, kettlebell, swimming, and more. Also covered is healthy eating which deals with subjects such as juicing and the Paleo Diet. Those interested can visit the HF & S Club home site at http://www.healthfitnessandsport.com

Article Source: http://EzineArticles.com/?expert=J_Russell_Hart