Body Weight Workouts

Body weight workouts can be beneficial to anyone who just wants to be lean and don’t want to spend too much money on expensive machines or workout equipment. You may be on a budget and just want to be able to workout the least expensive way possible at home or at a low cost gym. Getting these equipment does not have to cost you much, if anything at all. You can usually find a lot of these equipment used in your local news paper, on craigslist, and else where around town or online. You might can find people who are just trying to get of small machines they they may be to old to use at this point in their life or their now grown children might have left them behind and they just want to get rid of these items. I guarantee if you look around you can find these items, or buy them inexpensively.

 

Body weight workouts may be the ideal type of work out for you. You can get in shape, get lean and muscular all at the same time without breaking the bank; or you may want to get in shape without becoming that muscular because free weights can tend to make you more muscular than body weight workouts with little or no free weights.Depending on the type of workout equipment you have they can sometimes be bulky and take up a lot of space. Unless you’re able to get smaller yet effective workout equipment for small spaces. These smaller workout equipment can be perfect for your home or on your patio if you have one.

 

If you are working out to be lean it does not necessarily mean you are into bodybuilding. You can work out and become stronger and leaner without being a bodybuilder. In fact being muscular and lean is the healthiest way to be, in moderation. Well tapered lean muscles are ideal for most people. We will cover some of the weight training exercises below that can get you leaner.

Body weight exercises will work similar to weight training, yet not that extreme. Remember you can only go as high as your body weight unless you add additional resistance. Here are a group of body weight workouts that are also good fitness exercises:

 

 

This one arm pull up may look hard but doing 2 arm pull ups will build you up to doing a one arm pull if you chose to tackle this unique exercise. If not stick to the typical 2 arm pull up using your body weight. This is a good exercise for both your biceps and back muscles. muscles. 

One arm pull up

 

 

 

 

 

 

 

 

 

 

 

 

Muscle ups will work your back, biceps and triceps really well. You will need a stable chin up bar which is fairly inexpensive depending on the features. I have one I picked up at for $129 from academy sports and outdoor. Also, I do not get paid anything by Academy to mention that. However, this a somewhat priceless piece of workout equipment; a mini gym if you will. 

Muscle-up

 

 

 

 

 

 

 

 

 

 

 

Roman Chair Back Extension. A great overall full back workout machine for toning, tightening and strengthening the overall back with a focus on building your lower back muscles which so many people, even the ones in the gym lack. Strong lower back muscles can be useful. 

RomanChairBackExtension

 

 

 

 

 

 

 

 

 

 

 

 

Bench dips for your triceps and shoulders. You need a stable bench and a table, bar, or something stable and solid to put you palms onto for pressing up. You could use a bench and a stable yet wide enough chair or something low to the ground for your palms to rest on as you dip down. The start and ending positions are below.

 

 

Bench-dips

Bench-dips-2

 

 

 

 

 

 

 

 

 

 

 

 

Body Rows are good mid to upper back workout to harden you back and build it up some, not to mention your biceps also get a good burn. You will need a solid bar that is a few feet off the ground and that you can use to pull and lower your body down with. The start and finish positions are below. 

 

Body-row

Body-row-2

 

 

 

 

 

 

 

 

 

 

 

The body bridge, a good body weight workout for your back and core region. No workout equipment needed for this one. Again the start and finish diagrams are below.  Please feel free to check out my best selling Amazon book for some top notch ab workouts if you are into getting a flat and awesome looking mid section. 
Bridge

body Bridge

 

 

 

 

 

 

5 Tips To Speed Up Your Metabolism Quickly

 

 

 

 

Metabolism is a term for the chemical process in the body that converts air, food and other materials to substances that the body needs to function. There are individual differences, but in the whole metabolism is the same for all of us. Low combustion is rarely a medical cause and rather more often a result of that which we eat more than we burn through our daily activity level. Genetics play a role but lifestyle can also adjust for genetic differences. Are you one of those people who need to gain some momentum on the metabolism tips below can get your body into high gear!

 

 

Tips 1. The diet is crucial
Diet and exercise provides an optimal result. However, it is crucial that your energy intake matches your activity level. Both too much and too little energy will turn out negatively on your performance and your energy. It is still recommended to eat somewhere around every 3 hours throughout the day, but studies also show that it is the total intake of energy every day which is the most crucial.

 

Whatever you may want to shock your body with changed diet habits. If you eat a lot for dinner late in the evening you can test how much better it is to eat a hearty lunch with dessert instead. Your body adapts to both exercise and diet changes that will get your body to mobilize itself well. Your eating should consist of the purest and most unprocessed food. They are sources of abundant food, lots of vegetables and spices still available in the modern world which has a cleansing effect on the gastrointestinal system.

 

Also be sure to get the right replenishment after exercise. If you exercise frequently, many hours each week, and eat low to moderate amounts of carbohydrates you are the right track for rapid weight loss. Choose fast carbohydrates in addition to complex carbohydrates. Besides, you should consume proteins such as lean meats, fish, dairy products and eggs to speed up your metabolism. Consume plenty of water before, during and after exercise – liquid is the most important prerequisite for getting the most out of the nutrients you eat.

 

Some food seem to affect metabolism. Some food affect metabolism such as celery, coriander, fennel, cumin, ginger, turmeric and black pepper supports all digestion and the body’s secretion organs. A diet rich in proteins has been shown to have a beneficial effect for fat burning. A high protein diet helps in the muscle building block, but proteins are energy intensive to convert the body and the thermogenic effect can be 25-30% higher than the reaction of other nutrients.

 

strength training

Tip 2. Begin endurance training
A well trained person will burn calories to far greater degree than a poor or untrained person. It is related to the increased oxygen uptake. Untrained consumer increasingly burn carbohydrates as an energy source, but with someone in better shape the increased oxygen uptake will destroys the body’s  fat deposits more easily. If you do endurance training you should also add workout in the afternoon until early evening if possible. This will have a compounding effect on your weight loss efforts leading to more calories burned and a faster metabolism quicker. 

 

Tip 3. Make use of interval training
If you are unable to practice long sessions of endurance training or resistance training you should aim get some short and intensive interval sessions. It turns out that the high-intensity interval training is best for shocking your system into burning calories faster and just starting your metabolism so it can be sped up. You can use running, cycling in heavy and light intervals. Tabata principle with 20 second intensive training and 10 seconds of rest over a 5 minute period is a training interval turns out to increase fat burning.

 

Tip 4. Strength training for increased muscle mass
Increased muscle mass increases metabolism and here it is recommended for you to train the larger base exercises for best effect. For example, your legs, buttock and back. If you are a beginner then get a simple but effective resistance training exercise program and on a diet where you can put on a whole 5-7 pounds of lean muscle mass during the 1st 8 weeks. This increases resting metabolism significantly and lasting lifestyle change of this nature with a persistently high and adequate protein intake can actually increase your resting metabolism, even after a weight reduction with lower fat percentage. In this case you are trading fat for muscles, becoming leaner, and speeding up your metabolism. 

 

Tip 5. Get enough sleep
Sleep deprivation increases levels of cortisol and epinephrine which lowers metabolism. Little sleep perceived stress and promotes the storage of fat reserves. Plan your days and find factors that contribute to stress and lack of sleep and eliminate them. You should be able to boost your metabolism and improve your health is a healthy and customized way through diet and enough sleep. These factors are essential. 

 

Follow these tips and you will see the thinner and leaner you emerging gradually. Train for leanness, eat enough of the right foods and sleep like a baby!

 

 

Flat Stomach Exercises
Flat Stomach Exercises