4 Great Ways to Get Fit at Home With Little to Nothing

home fitness Getting fit doesn’t necessarily require a gym – in fact, it’s actually better to get in shape without needing to rely on a gym. If you feel as though you HAVE to go to the gym, then what are you going to do if your car doesn’t work, or if you have to be at home for one reason or another?

Learning to get fit at home can be your greatest asset. In fact, you’ll find that you need very little to get in shape:

Adjustable Dumbbells

A pair of adjustable dumbbells is an amazing investment if you want to work out at home. You’ll find that a top-notch pair will run you about $200 or $300. If you’re looking for a bargain, you can find one on Craigslist or eBay. Two adjustable dumbbells – adjustable from 5 to 50 pounds each – is more than enough weight to get you into awesome shape!

Resistance Bands

If you’re sick and tired of lifting weights, why not try resistance bands? You can still do many of the classic bodybuilding exercises, but without the annoyingly heavy weights in your hands. The bands will be much easier on your wrists, and you can still get an awesome workout.

Of course, you will need a complete set – which will only run you about $100 – but it will allow you to do almost all of the exercises you’d do with free weights and machines at the gym. In fact, you’ll find that resistance bands are much more versatile than any machine, and they’re so much more you-friendly than those thick, heavy metal bars!

Home Gym

home fitness A weight set can be a costly investment, but you can actually make your own home gym for peanuts…if you’re smart about it! Building a weight bench can be very cheap, though you’ll need to be sure that it’s strong enough to hold your weight plus the weight you’re lifting. You can use pretty much any metal bar as your barbell, and weight discs can be made with concrete – using buckets, tin cans, and water jugs as your mold. You can build your own frames for dips, pull-ups, and leg lifts without spending a fortune, and your sweet home gym is ready for you to work out!

Exercise Program

One of the cheapest ways to get in shape at home is to use an exercise program like TacFit Mass Assault. The program cost less than $50, and it’s the total package. All you need is a pair of dumbbells. Click here to learn more. 

See, there’s no need to hit a gym when you can get in shape in your own home!

Bodyweight Training – Strong, Fast, and Lean

bodyweight training When I began training with just my bodyweight, I began with a lot of hindu push ups and hindu squats. This high volume training got me bigger, faster, and leaner. My shoulders and quads blew up. I was able to move faster in Karate. It was also easier to keep my weight down while performing long marathon sessions of hindu push ups and hindu squats.

This prescription comes straight from the pages of Matt Furey. Although I respect the guy, and I’m sure this isn’t 100% his fault…but my knees started hurting. BAD! One day my leg literally LOCKED into place, and I couldn’t move it for a while. Then, a few days later I experienced some extreme knee pain while on my morning jog.

Since then, I’ve warned against hindu squats and excessive jogging. There are better ways of getting bigger, faster, and leaner which do not need you to lift any weights.

Get Strong

The basic principle of getting stronger is making your movements more and more difficult over time. The reason gymnasts are so freakishly strong, without ever lifting a single weight, is that they contort and control their bodies in ways which are nearly unimaginable to us.

We forget that they had to start from somewhere. They most likely were not concerned much about getting bigger or stronger for the simple sake of getting bigger and stronger. A gymnasts primary goal is to become a better gymnast. So as they practice their skill training, they are also working on their strength.

The simple by-product of a male gymnasts’ gymnastics training is more muscle and strength.

Sure, you can join a gymnastics class. In fact, if you have this opportunity, by all means TAKE IT! I did about a year of gymnastics when I was very young, and the flexibility I developed through that class has stayed with me since.

If you’re unable to take an actual class, then start THINKING like a gymnast. Focus on “skill training.” For example, start off with 20 pull-ups in a row. Next, work on performing your first muscle-up, and then build up to doing 20 muscle-ups in a row.

Keep pushing the boundaries of what you can do with your body. Work up to performing all the tough bodyweight movements – one-arm push ups, handstand push ups, plank push ups, etc.

Get Fast

sprinting My neighbor is fast. He was telling me about how fast you needed to run 400 meters to qualify for an event, and it was MIND-BOGGLING!

An average sprinter is FAST.

I ask my neighbor what his workouts look like and all he really does is…SPRINT! He rarely lifts weights. All he’s doing is propelling his body forward, one stride at a time.

Sprinting is a forgotten style of bodyweight training which needs to make a comeback. Do not just see it as another form of cardio. Sprinting IS bodyweight training.

Most of the workouts that I’ve posted on this website involve combining sprints with some sort of bodyweight movement. If you really want to take advantage of sprinting, then you need to devote an ENTIRE session to sprinting.

I trained with my neighbor ONCE, and this is how the session went down, roughly:

  • 1 Hour Warm-up
  • 30 minute Sprint Training

Yes, you’re reading that correct! 1 full hour of warm-ups! The warm-up was like a workout for me. I was exhausted by the time the real sprint training began.

Get Lean

In the process of training hard for their individual sports, gymnasts and sprinters get REALLY lean. Unfortunately for the rest of us, training like a gymnast or a sprinter is out of the question if we are to balance our workouts with work and family life.

Therefore, it’s best to follow a joint solution which includes progressive bodyweight training, sprinting, and a sound diet.

Exercises Build Chest

How to Perform the Best Chest Exercises at Home

How to Perform the Best Chest Exercises at Home
By Wayne Hopkins

When most people think of building up their chest, they think of exercises that include weight machines and a series of weights which they do have at their own home. However, if you want to build up your chest in your own home along with the rest of your body you have several options that will all allow you to get the best chest exercises without leaving the front door. Contrary to popular belief, you do not have to own a bench press to get the pecs you have always wanted.

The simple push-up

One of the best ways to get started building up your chest muscles is with the basic push-up. Push-ups are a great way to build your chest muscles because while they are one of the best chest exercises, they are also one of the best exercises for other areas of your body as well. Thus, you can exercise many areas of your body at one time which makes a few push-ups well worth your time. Once you get comfortable with pushups you can also advance into more specific styles of pushups that will bring greater rewards.

Click here for More Bodyweight Exercises You can Perform at Home

Kettle balls

Many people forget that kettle balls exist, let alone consider purchasing them for their own use at home. However, due to their weighted design and easy handles you can use kettle balls in place of just about any exercise that you would normally do with a bench press and a bar. Thus, the simple ten dollar purchase can allow you to replicate many exercises at home that you generally need a machine for at the gym which is why they are one of the best tools for the best chest exercises at home.

Click here for More Kettlebell Exercises You can Perform at Home

Dumbbells

If you are not quite ready to make the transition to kettle balls, you might consider using a more familiar style of free weights: dumbbells. These are easy to find just about anywhere and can be used for pec crunches, curl ups, and side curl ups which help strengthen your outer and inner chest muscles. Although you may have to take some time to learn the exercises, this tool will open up dozens of the best chest exercises for you at home.

Click here for More Dumbbell Exercises You can Perform at Home

Exercise ball

Admittedly, an exercise ball is not the most masculine form of exercise equipment out there, but it is an effective tool for stretching, toning, and shaping your chest muscles. For an even finish after you complete a set of the best chest exercises, several exercise ball regimes a week will help define your chest and make it easy to work on your pecs while not on the gym. As a perk since the ball is easy to tote around you can pound out a few exercises in front of the television watching Rambo if it makes you feel a little better about yourself!

Click here for More Exercises You can Perform at Home

Wayne has been writing articles for nearly 2 years. Come visit his latest website over at http://swingdanceshoes.net/ which helps people find the best swing dance shoes and a lot of essential information when looking for dance shoes.

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How Effective is Bodyweight Training?

You ever watch that show “Ninja Warrior?” Ninja Warrior is a tournament held in Japan that has individuals try to get through a nearly impossible obstacle course. These obstacle courses don’t require brute strength and incredible endurance.

What they require is the ability to move your own bodyweight effectively through space. The athletes who actually complete these courses are usually very lean and cut. The big guys usually fall off. The short guys usually slip.

And over confident guys fail the first.

Ninja Warrior is one of the best tests of effective body control and mental toughness. The reason I’m talking about this is because Ninja Warrior also effectively brings to mind the effectiveness of even basic bodyweight training.

Most people will never compete or even think about competing on Ninja Warrior. However, what the show reveals is a very simple lack of most training programs: the ability to move. Most people simply can’t move.

Powerlifters can move big weights, but most have difficult moving themselves up a flight of steps. Distance runners may be able to move forward, but they do so at aridiculously boring, slow pace. But a Ninja Warrior, on the other hand, needs to jump, crawl, duck, sprint, climb, and fall in order to survive the challenges that are faced before him.

What I’m talking about is the idea that you first need to develop a base level of health and fitness before you can pursue a narrower goal. Getting enormously big, or incredibly lean, or super fast, or super strong, or developing unbelievable endurance are useless if you can’t do other things well.

I believe that basic bodyweight movements such as pushups, pullups, squats, jump roping, jumping, sprinting – anything that involves improving the movement of your own bodyweight is very crucial to your overall well being.

Just by performing these basic movement, you’ll be leaner, stronger, and more agile. For example, when peforming a pullup or pushup, your body will perform better if it has less to push and pull. In other words you’ll lose weight.

And when you already carry a good amount of weight on your body, you’ll be training your joints to handle lifting that much weight. Why are you hitting the weights if you already weight 100, 150, or 200 lbs?

You already have enough weight to lift. Learn to lift your weight first before you decide to join a gym or start buying pieces of weight. Basic pushups and pullups actually work a greater amount of muscle tissue then popular gym movement such as the bench press and row.

Click here if you want to experience the true effectiveness of bodyweight training today and learn over a hundred simple bodyweight movements that will help you become healthier, stronger, and leaner.

This article links out to products. If you purchase these products, I get a percentage of the sales. Read my disclaimer.

Top 7 Turbulence Training Dumbbell/Bodyweight Combination Workouts

Hey,

The following are my picks for the best combination Dumbbell/Bodyweight workouts:
  1. DB Mass at Home
  2. KB-DB-BW Fusion
  3. DB-BW Fusion 2008
  4. Busy Gym TT2K6
  5. Fusion Fat Loss
  6. 15Lbs in 8 weeks Workout
  7. Mass Fusion

Hope you enjoy these workouts!

– Parth

The 4 Progression System to Incredible Bodyweight Training Progress

I’ve always said that the key to progress with bodyweight training is to continually add in more difficult exercises into your routines. But I never really went beyond the basic pushup variations.

Continue reading The 4 Progression System to Incredible Bodyweight Training Progress

Best Bodyweight Exercises for Men at Home for Intense Workouts

Want an intense workout you can do at home? Add the following exercises in your regular routines, and see what happens:

Forward Lunge

The forward lunge is one of the toughest lower body movements, but not enough people are using them because, well, they’re tough. All you need is your bodyweight to perform this movement.

Stand with your feet shoulder-width apart. You can hold dumbbells if you want, but start off with the bodyweight version. Step forward with your right leg and take a slightly larger than normal step.

Keep your left toe on the ground. This will help you maintain your balance. The left knee should also be bent. Lower your body until your right thigh is parallel to the ground.

Keep your body upright, with your chest up, back straight, and abs tight. Push with your right leg to starting position. Hold dumbbells with your hands on your sides to increase the intensity level.

Side Plank

Lie on the floor or mat on your right side. Support your bodyweight with your knees and your right elbow. Raise your body up off the ground, keep your body as straight as possible.

Keep your back straight and hips up. Hold your abs and breath normally. Hold this position for 8-10 seconds (or more) and return back to starting position.

Repeat on the other side.

Mountain Climbers

Here’s another great bodyweight movement you can use as a cardio movement as well. Start off in the top of the pushup position. Tighten your abs and pick up one foot off the floor.

Bring your knee up to your chest. Return the foot back to starting position and repeat on the other side.

If you’re looking to get lean and jacked with bodyweight exercises you can do at home, then check out Turbulence Training.

Trainer and Author Craig Ballantyne has developed hundreds of fitness programs that revolve around the basic concepts of Turbulence Training.

To get an overall introduction to Turbulence Training, you should grab the original Turbulence Training manual. The manual includes everything you need to get started on your fat loss journey. There are workouts for beginners, intermediate, and advanced trainees. If you go through each program separately, in a few months you’d have literally transformed your health and physique. Click here for more information.

For individuals who have had some experience with exercise or even Turbulence Training, then Craig has numerous other workouts specifically designed for women, muscle mass, bodyweight only, abs training, and more.

You need to make the decision today: Are you going to continue to follow pointless, boring workouts and never get any impressive results, or you going to take a chance and try some truly unique ideas using Craig Ballantyne’s workouts? Start today with either one of the Turbulence Training workouts:

Insane Bodyweight Workout to Make you a Better Athlete

Bodyweight training is the perfect choice for athletes. Most sports require you to be fast, strong, and powerful. Heavy weight lifting makes an athlete slow and bulky. However, bodyweight training teaches an athlete to better control his or her own bodyweight for better performance.

When I was lifting heavy using bodybuilder workouts the biggest problem was that I would gas out quickly. My sport is Karate. So during sparring (practice fighting) sessions, I may have been bigger and stronger than my opponents, but I would get tired really quickly.

Hence, my opponents would just dodge my slow punches until I was tired, then hit me with everything they got. That’s how I lost a lot of sparring fights. The day I gave up on bodybuilder workouts, I started reading into the way Indian Wrestlers used to train.

Hindu Squats and Pushups

The two common exercises used by these magnificent ancient wrestlers are the Hindu Pushup and Hindu Squat, made popular by Matt Furey. Honestly, I don’t think these exercises are the BEST bodyweight exercises out there. They are simply two variations out of hundreds of different bodyweight movements.

However, just by replacing these two movements with all my heavy weight training gave me some great results. I already had the bulk, now it was time to teach myself how to move the bulk (my own body). The workouts I used were very basic.

It’s time to peer into my old training diaries and show you a sample of the primitive, but powerful stuff I used to do.

(Before I continue, let me just state that I have shared my old workouts in the past. I used to do a lot of stuff, but this particular post revolves around Hindu Squats and HinduPushups and their relationship to improving my Karate training.)

Back to what I was saying before: I stuck to mostly density training, which is something I shared with you a few days a go. However, my density workouts were much shorter, since my conditioning was very poor.

The Poorly Designed but Powerful Workout

So, instead of using 15-20 minute time intervals, I was using 5 minutes intervals, with around 1-2 minute breaks. So here is what a sample workout would look like:

5 minutes of:

  • 5 Hindu Pushups
  • 10 Hindu Squats

I would alternate between these exercises for 5 minutes straight through, and decided if I could do anymore. A lot of what I was doing before was extremely random. I didn’t even know about the terminology “density” training. It was just training to me.

But…it worked! I was moving faster and lasting longer on the mat. I even started winning some fights. Some of the kids started getting scare of fighting me since now I was not just a bulky guy, but a bulky guy who could move!

Take Home Point

Now, how can you take what I used to do to your own sport? Well, the simple answer is take a look at how you move in your sport. Karate involves a lot of high intensity techniques for a short period of time (such as a barrage of punches) followed by a short rest period (where you’re just bouncing on the mat and blocking your opponents attacks).

Hence, interval and density workouts were perfect for Karate training. But, you may need a different method of training for your particular sport.

If you’re ready to incorporate bodyweight training as part of your fitness plan, then you should check out Bodyweight Exercise Revolution. Coach’s Adam Steer and Ryan Murdock show you how to use unique bodyweight movements to lose fat, build muscle, increase strength, improve athletic fitness, and enhance longevity.

Click here for more information.

How Many Calories Do You Need to Burn for Fat Loss?

By Craig Ballantyne, CSCS, MS
Author, Turbulence Training

If you depend on classic aerobic cardio for fat loss, you probably spend 30 minutes on a machine trying to burn a set number of calories.

 

But does that work?

Does burning 500 calories per day cause you to lose 1 pound of fat per week?

Well, according to science, it should. But if it did, you probably wouldn’t still be reading this article.

Back in the day, I used to write a column on fat loss myths for Men’s Fitness magazine. Here’s a classic weight loss topic I covered.

Myth: I need to burn 500 calories each workout to lose fat.

Truth: Possibly one of the worst inventions for fat loss was the calorie-counting monitor on treadmills, elliptical machines, and stairmasters.

Because of these, millions of men and women now obsess about the number of calories burned per session. You’ve probably even been one of those people, watching it creep up ever so slowly during a slow-cardio session. All the while knowing that you can wipe out a 30-minute, 300-calorie treadmill session with one fell swoop of the Krispy Kreme hand.

Too many people are brainwashed into thinking that if they don’t burn 300-500 calories per session, then they won’t lose fat. After all, that is what you’ve been told time and time again in those fluffy fitness/fashion magazines.

The problems with this approach to fat loss are numerous. First off, it’s difficult to say if the calorie counters are even accurate. A story on CBS news showed that cardio machines overestimate calorie burning by up to 20%.

Next, depending on slow cardio for advanced fat loss is relatively useless and at the very least, inefficient. It takes a long time for you to burn a lot of calories and one study showed that men who only used cardio training for weight loss ended up with a reduced resting metabolism. You are basically undoing the calorie burning by depending only on cardio. On the other hand, guys in the same study that used strength training didn’t suffer a reduced metabolic rate.

 

So what is the solution to burning fat in a faster, more efficient method? The answer is to use strength and interval training to burn fewer calories in less exercise time, but with a more intense form of exercise.

Your body will burn more calories after exercise (when you use intervals) than it does after you do slow cardio and your metabolism will stay high. Some experts refer to this as the afterburn effect. How do you do intervals? Well, you could sprint for 30 seconds and rest for 90 seconds and repeat that for 6 sets – using the bike preferably or treadmill if you are experienced with it.

Within that short time frame the intervals will cause your muscles to go crazy with activity (I call it a metabolic turbulence). This crazy metabolism boost causes lots of calorie burning after exercise to get your body back to normal. The result is you would end up burning more fat and more calories in the post-exercise period as your body tries to get things under control.

Now there is one time where you’d want to count calories, but that is when you are counting up and determining how many calories you eat per day. Again, you can wipe out an entire workout’s work in less than a minute simply by eating garbage. Without some structure and discipline to your nutrition, there is nothing that even my programs can do to help you lose fat.

So exercise nutrition control and interval training. These are the two anti-calorie counting methods that will help you lose fat and get lean.

For some great, high intensity bodyweight-only workouts proven to help you lose fat, check out Craig’s Bodyweight workouts. Click here for more information.

Better then Dips, Front Squats, Deadlifts, and Chin Ups

Question: Elliot Hulse says that the only 4 exercises you need are chinups, dips, squats and dead lifts. Your thoughts?

Answer:

So Elliot’s top 4 are:

  • Deadlift
  • Dips
  • Front Squats
  • Chinups

First, let me point out that Elliot Hulse’s goals are completely different and so are those of his audience. His response assumes a great deal:

  • That you have some experience with these lifts
  • That you have access to a gym or a set of barbells
  • That your objective is to build strength

What often happens is that we want to look a certain way but are completely at odds as to how to achieve that look. We end up going for the most popular training regimen out there, even though it may not be for us.

So let me break down exactly why I have a problem with all of these lifts, then I’ll present to you my top exercises:

Deadlifts & Front Squats

Both of these movements take some coaching to perform correctly. They also require a full set of barbells. Unlike a traditional back squat however, you won’t need a squat rack.

Chinups & Dips

Most beginners will not be able to perform a full chinup or dip. Even though both of these lifts are great mass builders, they are of no benefit if you’re not able to actually perform the exercise.

So, now let’s get into my top 4 exercises:

  • Bodyweight squats
  • Pushups
  • Single Leg Deadlifts
  • Inverted Rows

All 4 of these movements can be done practically anywhere. The following is even more detail into why these 4 movements are so important:

Bodyweight Squats

Squats can be done anywhere. They better mimic the activity of getting up and sitting down.

Pushups

The perfect precursor to dips. Get strong with pushups, then graduate to decline pushups, and then to close grip.

Single Leg Deadlift

This movement may not do much for your heart rate, but it does train your hamstrings and lower back.

Inverted Rows

The perfect precursor to the chinup. Once you’re able to perform the basic row, then move onto difficult variations until you are able to perform the chinup.

My approach to training is to be progressive and practical. This is the approach I take in the Ottermode Workout Program – a complete guide to gaining muscle without getting the “bulky” look.

For us average joes that just want to look better, we don’t really need to engage ourselves with complex bodybuilding routines. Instead, choose bodyweight training with the Ottermode Workout. Click here to learn more.