Bodyweight Exercises Also Known As CalisthenicsBut you don’t have to follow this definition strictly and you can have the choice to perform bodyweight exercise and using few exercise tools (if you choose to) that are affordable, portable, light, use tiny space to take with you almost anywhere. No doubt about it, you can build muscle mass and burn body fat effectively by performing body weight exercises. If you’ve been browsing this website, you would see most of the exercises I demonstrate are bodyweight exercises. And many of these body weight exercises can be modified if the regular ones are difficult to perform. You can exercise almost everywhere, whether outside of your house, inside your small apartment, in the park, airport while waiting for your delayed flight, and many other places. Understanding the basic concept of utilizing your body to perform exercises and design workouts tailored to your everyday needs, whether it’s to burn body fat and/or gain muscle size is key to achieving your goal. Why you need to understand the concept of Your Body Is Your Gym! I think you’ll reach your objective, if I can help you to remove the mystery out of it by you accepting the idea of getting real life results when you start to perform different bodyweight exercises at your own convenient time, place, and with little or no equipment. These factors (time, place, and minimal tools) can make you more consistent and frequent with exercising and you’ll have a very good chance to reach your goal, wherever that is - Become physically active - Lose weight (mostly body fat) - Gain strength - Build muscles - Tone and firm your body You can become leaner and firmer body by employing your body fat as usable fuel energy through your bodyweight gym . Here are few examples of the many aerobic and anaerobic training… - Running outside or running on a treadmill - Swimming in the ocean or in a swimming pool - Cycling on a stationary bicycle or bicycling on a bike trail - Climbing up the stairs or using the Stairmaster machine - Jumping rope or using Elliptical machine So, as you can see, the body fat on your thighs, tummy, or arms can’t distinguish nor does it mind what method you are using as long as you provide the calorie expenditure (or calorie cost of activity) system (aerobic or anaerobic) to utilize the fat for energy source. The same thing applies to your muscle tissues. Your muscles can grow if you perform some type of resistance training. Your muscles won’t mind whether you’re training with… •Dumbbells • Barbells • Resistance Bands/Tubes • Sack of potatoes, Or • Your BODYWEIGHT Therefore, regardless which of the above resistance tools (including your bodyweight) you’ll create microscopic muscle tissue damage. And the more intense and frequent (to a certain limit that your body can take) you are exercising the more microscopic damage you’re producing to your muscle tissues. That’s where then your body will start to repair the damaged muscle that was caused from the resistance training and that’s how your muscle tissues Grow and become stronger and firmer. What if I can’t do bodyweight exercises? Then you’re hopeless! Just kidding. That’s a good valid question. There’re many individuals who are overweight or simply not physically conditioned to perform the so called “regular bodyweight exercises”. Fortunately, there’re ways to modify the regular bodyweight exercises to make them less challenging but still effective to strengthen you to be able to perform the regular bodyweight exercises sooner or later.
Well, I’m here to show you how to exercise and manipulate your body to make every muscle works so you can burn fat and gain muscle without the need of expensive, heavy, and large equipment. Before I go on, let me clarify one thing: I’m not against dumbbells, barbells, and other exercise machines. They certainly have their place in the training arena world. I’ve used them before and have gained benefits and satisfaction from utilizing these tools and from time to time I still use free weights to perform Olympic lifts and similar workouts. But you should realize, in our increasing fast pace and busy life with work, family, and other life demands, it’s a great thing to know that you can achieve a strong and lean body. By losing fat and building muscle with very minimal tools if any, through bodyweight training and make it your exclusive personal gym. Before I start talking about the effectiveness of bodyweight exercises, let me explain briefly about the workout parameters which are: -Repetitions -Sets -Level of tension/resistance -Speed of movement and -Interval rest Many health & fitness experts and scientists agree on few things (thanks God) and they are as follow: 1- To gain Strength you need to perform few number of repetitions (3-5) and relatively higher number of sets 5-7 sets 2- To gain Muscle Mass you need to perform relatively high number of repetitions (7-12) and relatively lower number of sets 2-4 sets 3-To gain Strength Endurance you need to perform high number of repetitions (more than 12 reps) and low number of sets 1-2 sets 4-Speed Of Movement can be performed from slow(2-4 seconds), normal (1 second) to fast (explosive movement). The faster pace tend to result to more power strength adaptation, while the slow or normal pace tend to result to more muscle gain. 5-Longer "Interval Rests" are usually needed after strength or power performing sets than muscle gain performing sets. It also depends how physically conditioned you are. So if you feel your body needs longer recovery rest, then follow your body judgment. Wheeew, Now let’s get to work Legs Exercises Using Bodyweight More Legs Exercises Using Bodyweight Exercise At Home for Your Midsection Area Performing Strength Endurance Exercises At Home More Of Strength Endurance Training At Home Rotator Cuff Exercises As Part of Bodyweight Training Back Exercises As Part of Bodyweight Training Simple Yet Effective Lower Back Exercises Designing Effective Bodyweight Workouts
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