Guide to Bodyweight Muscle Building:
Learn how to build muscle WITHOUT a gym membership
Bodyweight training is great! However, most people just stick to the same exercises over and over. They might increase repetitions, which helps increase muscular endurance, but this does not help one get bigger and stronger.
To get bigger and stronger with bodyweight training, you must find a way to push your body with resistance. That means you must find a way to make your bodyweight exercises harder and more challenging.
The principles of muscle growth are the same for bodyweight training as they are weight training: adaptation, overload, and progression. Adaptation states that your body will adapt to any new stimulus you throw at it.
The Overload principle is what allows adaptation to occur. To overload the body means to push it beyond what it is capable of. You do this by increasing the difficulty of the movement. In our case, we’re using suspension training to make your movements harder.
Progression is the rate at which your body will adapt to new stimulus, and get stronger. If you overload the body too slowly, then progress will be slow. If you overload the body quickly, progress will come fast, however, if you overload the body TOO quickly, it might lead to burn out.
In regular weight training workouts, you are told to perform 3-4 sets of 8-10 repetitions per exercise. However, in our case, we’ll be using a separate method of training that does not involve counting repetitions. You will learn about this method later in the article.
The final point I need to drive home before you start getting into the meat and bones of this article is this: you need to get rid of everything you know about exercise and fitness. Open your mind to a new form for training known as TacFit Rope!
Albert Einstein stated that the definition of insanity is doing the same thing over and over again and expecting different results. Well, if that is what you have been doing for years, then you need to break out of the rut!
Suspension Training Success Principles
In order to get the body you desire, you need to lose fat, not lose weight. After all, you can get the flu and lose 10 lbs. But, this weight might be muscle, or it might be fat. Your goal should be to make sure you lose as much fat as possible.
The last thing you need is to LOSE muscle. Losing muscle means that you will slow down your metabolic rate. Your metabolic rate is what determines how many calories you burn throughout the day.
The best way to lose fat is to actually build muscle! The way this works is that when you increase your muscle mass, you need more calories to maintain that muscle. Now, if you eat the same amount of calories, your body will use the fat you store on your body to fuel the new muscle mass.
Suspension Training Does Not Require Boring Cardio
The great thing about suspension training is that you do not need to do slow, boring cardio in order to lose fat. All you need is a small area, and a piece of rope (if you are using the TacFit Rope system), and you’re good to go!
Most people are in a cardio rut and don’t even realize it. I really don’t understand how some people are able to do 2 hours of cardio per day! I barely have time for a 45 minute workout. Where are these people finding the time?
So how do you break out of your cardio rut PLUS get even more benefits from exercise in a shorter period of time? You perform suspension training. Suspension training will tax both your cardiovascular and muscular systems at the same time!
You see, a lot of people are training for something that are besides their goals. The only reason you should be doing lots of cardio is if you are an endurance athlete, or if you are extremely obese and aerobic exercise is all you can do (in which case aerobic exercise turns out to be an intense form of movement).
Intensity is the name of the game. The more intense your workouts are, the more results you will get. If your workouts are not intense, then not only will you be bored out of your mind, but your results will be lack luster.
Intense exercise can also help you reduce the amount of time that you work out. Methods such as circuit and interval training were developed for world class athletes. However, scientists are realizing that normal people can handle this level of intensity as well!
According to Jan Helgerud, an exercise expert at the Norweigan University of Science and Technology, “High-intensity interval training is twice as effective as normal exercise…This is like finding a new pill that works twice as well…we should immediately throw out the old way of exercising.”
Health officials are afraid that intense exercise might be TOO MUCH for most people. This is true, which is why you should always gradually increase your level of intensity. For some people just jogging around the block will be super intense!
Research has shown that intense exercise such as TacFit Rope can double your endurance, improve your oxygen use and strength by 10 percent, and increase your speed by at least 5 percent.
All this is great, but what YOU want to do is lose fat and gain muscle mass, right?
Lets take a look at how TacFit Rope helps lose fat and build muscle mass without boring cardio: you are using 6 difficult movements using a suspension training system in a circuit-style. Actually, you are using someting known as Tabata Training.
Tabata is a technique developed by Japanese researcher Izumi Tabata, PHd which involves performing a movement for 20 seconds at a high intensity level, then taking a 10 second rest. You repeat this sequence for a total of 8 intervals, or 4 minutes of exercise.
In the TacFit Rope workouts, you are performing 6 movements in Tabata fashion back to back. So we’re talking about a simple, short, yet difficult workout that lasts just 24 minutes! 24 minutes a day to your dream body!
It’s already amazing what you can do with bodyweight exercises. But now, once you add in suspension training, your workouts and results will skyrocket! Now, you’re probably wondering what suspension training is exactly, and why TacFit Rope is your best option for suspension training, right?
Well, suspension training is a form of training where you literally suspend your entire or a part of body off the ground using a suspension trainer, which may cost up to $200. With TacFit Rope, all you need is a sturdy piece of rope!
This method of training is used by military personnel when they do not have access to a gym (which is often). A strong piece of rope is normal equipment for a military unit, and so they literally have a gym available to them anywhere and everywhere they go!
So if it’s good enough for the military, it’s should be perfectly fine for you and I! In fact it is! I love suspension training! I actually created my suspension training device using Karate belts. Each belt is $5, and I only need 2. I’ve just create a $10 gym! (Actually I didn’t pay anything because I had them lying around the house!)
A thick piece of rope will cost you about $5 at a hardware store. Firefighters have also used their hoses to workout with. You need to be creative, especially if you do not want to spend $200 on a suspension training device!
The beauty of TacFit Rope is that you can’t help but engage your abdominal muscles and lower back, also known as the core, in every movement that you perform! So, you really don’t need any additional abdominal training after your suspension training workout.
You don’t believe me? Have you ever seen the abdominals of a gymnast? Gymnasts have been performing suspension training for years without even realizing it. Those gymnastics rings they use are a form of suspension training!
Why? Think about it: you have to piece of rope hanging down, with a handle. Your body is suspended off the ground as you perform a multitude of movements. And, all the movement use your bodyweight!
In fact, some people use gymnastics rings to perform their TacFit Rope workouts!
Let talk more about the TacFit Rope workout: as you perform each unique movement as a Tabata circuit, you deplete your body of vital nutrients, and break down muscle mass. Scientists call this a metabolic disturbance.
What this does is it forces your body to work hard to bring your body back into it’s original state. This process of working hard to bring your body back to homeostasis burns up a lot of calories. This also temporarily boosts your metabolic rate.
So, if you eat something right after a TacFit Rope workout, it will be used up immediately to help replenish lost nutrients. But make sure you eat good, healthy food full of protein. Eating a pizza after a workout won’t help you.
You should also eat carbs after your workout. Normally, we are told that carbs are bad. However, when you workout as intensely as you will with suspension training, you need to replenish your carbohydrate stores.
Carbohydrates are important to your body. But make sure you choose clean sources. Brown rice is better then white rice. Oatmeal is better then cereal. Learn to differentiate between a good carb and a bad carb.
In general, most of your carbohydrates should come from a variety of fruits and vegetables. Nuts, avocados, seeds, and nut butters (such as almond butter) are a good source of good carbs.
If you ate carbs after performing long, slow cardio, then you’d be in BIG trouble. SInce you do no deplete any carbohydrates in your muscles after slow cardio, eating carbs is not a good idea. This is really where the whole low-carb craze started.
Low-carb diets are dangerous because your brain requires the simplest form of carbohydrates, glucose, to keep it alive and functioning. However, this does not mean you go out and eat a bunch of cookies.
Instead, stick to the clean carbs we discussed earlier. Your body will break them down in to monnosacharides with the help of digestive enzymes so that the body can transport them through the blood to be used.
Another important nutrition tip is to eat protein right after your workouts. Research has shown time and time again that consuming protein right after your workouts is crucial to gaining lean muscle mass.
Protein will also help you prevent muscle loss. Realize that intense exercise is a form of stress. When you are stressed out, you release a hormone called cortisol, which BREAKS down muscle mass, and stores fare.
Even 10 grams of protein after a workout will help prevent this from happening. If you are unable to consume a full meal, then simply use some protein powder as a supplement. Remember, you do NOT want to lose any muscle mass that you already have.
Hopefully you can see the incredible fat burning benefits of using TacFit Rope and Suspension Training. TacFit Rope in itself is an ingenious form of training. But, the real magic happens with the way the workouts are set up.
Suspension Training with TacFit Rope
TacFit Rope will put muscle on your body in just the right places and help you lose stubborn fat. You’ll complete this workout with toned arms, a flat stomach, and body people will look and say, “Wow, how did you transform yourself so quickly?”