Beginner Bodyweight Workout – Introduction To Bodyweight Training


Bodyweight training is a great way to strengthen your core. It also promotes heart health, improves your circulatory and respiratory systems, burns fat and calories and promotes overall health. And since there is no equipment needed to get started, you do not have to purchase an expensive gym membership or home fitness equipment. This form of exercise can be customized for anyone, including your unique situation.

What Exactly Is Bodyweight Training?

Body weight training uses your body to create resistance, instead of weights or equipment. If you have ever performed a push-up or pull-up, you have experienced bodyweight training. By performing different exercises which stress your muscles and elevate your heart rate, and doing so quickly with little rest between repetitions and sets, you burn fat and calories efficiently while developing a strong, healthy body.

How Can I Get Started?

While you can purchase equipment (pull-up bar, exercise mat, dumbbell set) that complements bodyweight exercises, you need nothing more than your own body to begin. You will need a large enough area to comfortably move from one exercise to the next safely. And you should wear loose, comfortable clothing. But those requirements and a little guidance are all you need to experience the efficient muscle building and toning benefits that bodyweight exercises deliver.

Simple Bodyweight Beginners Workout

Here is a very basic bodyweight workout for beginners. At first glance, it may appear to be extremely easy. But don’t be fooled. When you perform these exercises with little or no rest between them, your session can become very challenging.

If you do not feel you are pushed hard enough,


New You

Built For Life: Best Motto For A New You & Getting Fit Over 40


“Built for Life” is a motto that can really help to transform your life and encourage you/motivate you really pushing forward to the next level and achieving the dream to get fit at 40 plus. This is the type of phrase that has more than one meaning: and all of those meanings are ones you should embrace.

First, there’s the dedication to building yourself up and committing to that process for life. This is definitely a great commitment and it’s one that shows you’re willing to fight for the better things in life to make sure every day, month, and year is the best that it can possibly be. You’re not going to get lazy or use age or time as an excuse for not getting fit over 40.

Then there’s the other obvious way to read the motto “Built for Life,” which is to see the motto as saying you’re built to live your life – that you are building yourself up to enjoy every moment of every day, and that you are here to live, not to sit back and watch life go by passively.

That meaning includes the physical aspect of staying in shape even at an age of 40 plus, but it also goes beyond it to say you’re ready for challenges, you’re ready mentally, you’re ready emotionally, and you’ll make the changes needed to get the most out of every single day. Life may try to beat you down, but you’re dedicating to building yourself up to get the best out of every moment and to keep doing so for the rest of your life.


Workout Soreness

Tuning Up Your Body: The Science Behind Workout Soreness


At the beginning of your fitness journey, it is very likely you hated it more than a little. Being sore after workout causes you a lot of pain. When continuing on with your fitness journey you likely accepted or even welcomed it, for most of us this muscle soreness after workout says you have been working hard and are building greater amounts of muscles. Is this really the whole truth?

Honestly, no study says that hypertrophy and soreness are related. But don’t stop reading right away; sore muscles after workout is still something to strive for because you do get many benefits from this state of being. Before we get into that, you need to know the root causes of muscle soreness or fatigue.

When you do any reps, a bench press, or even a squat you cause micro trauma to the fibers in your muscles. This trauma, which is caused by most strokes in exercise, is thought to be the source of muscle pain.

The repair process for these small or micro tears is though to makes the muscle grow larger. However the trauma applies to the force generating strands of the fiber known as fibrils. These strands cause muscle contractions by latching onto each other and pulling across. Controlling these movements with a negative rep stroke causes friction in these strands – this friction is an attempt to prevent energy, this is believed to be the cause of the micro trauma.

While this is a simplification of the idea, it is enough for you to have a rough understanding. This can cause the appearance of growth,


Dumbbells for Resistance Training

Strength Training Is Right For Those Over 40


If you are over 40, strength training (also called resistance training) is especially important to add to your fitness program if it isn’t already a part of it. Strength training is exercise that causes your muscles to contract against an external resistance. It not only increases your strength but muscle tone and endurance as well.

In essence, resistance training is all about lifting weights to build up your muscles. You can use free weights like dumbbells or hand weights, exercise bands, or even your own body weight. You can even improvise weights with things you find around the house like soup cans or milk jugs.

Using your own body weight is the easiest way to start doing strength training after 40. These exercises do not require long, repetitive workouts. You also don’t need a gym full of fancy equipment either. All you need are yourself and a few simple props such as a chair, a bench, a stool, or the wall to get started. In less than two hours a month, you can start to see results.

One of the major benefits of strength training over 40 is that it causes very little damage to the body compared to other physical activity such as running or biking. Short, intense workouts build muscle up and have shown to reverse aging. Strenuous exercise over long periods of time tears down the body and can speed up the aging process.

The other benefit of strength training at 40 plus is that you can keep doing this training the rest of your life. You can work out at 40,


Exercises For Skiing

The Three Exercises You Need To Start Doing Before Ski Season


Have you ever tried a sport like surfing or skiing that utilized very specific muscles?

If you have, then you probably remember how much pain you were in the very first time you hit the surf or the slopes.

If you are gearing up for ski season and want to avoid being confined to the bunny hill, then heed this warning – get in shape. Now, that’s not meant in a bad way. Rather, it’s meant so that you start working the necessary muscles to avoid getting injured.

Here’s three you can start doing today:

Box Jumps

This sounds just like it reads, you’ll be jumping up on to a box. If you can picture that in your head, then you’ll immediately see the correlation between that exercise and the type of movement you’ll be performing on your next downhill skiing adventure.

The movement is very simple. Once you find a box that is the proper height in proportion to yours, you are ready to go. You’ll start with your feet spread apart at shoulders length. Stand positioned with your arms and legs in a physical stance, as if you were running. Squat down stopping several inches from your backside becoming parallel to the floor.

Drive with your legs, swing your arms and jump up on to the box. When you land, do so in a soft manner. Think graceful and not as if you were coming off of a flip in the Olympics. Complete a few reps for several sets until you get to a comfortable point. Don’t overdo it at first.



From Size 16 To Size 6 In 90 Minutes A Week Using High-Intensity Interval Training!


You may want to drop your dress size, but it is not possible because of your body size. Maybe you wish to shed fats but you do not like to spend a lot of time on the treadmill or pedaling a stationary bike like a hamster in a cage.

There is a way out for you if you are such kind of a person. What many people do not know is that those low-intensity cardio exercises at a maximum heart rate of 50-60% are not the best way to shed those fats and increase your body metabolism.

If you have been working out and you are not realizing any changes, these type of exercises may be responsible. Even worse, you may have lost some weight but you are only skinny fat. Just take a look at most people obsessed with cardio and you will understand what I mean by this.

Many people think that if you lose weight by dieting only without any exercises or some may really on both dieting and low-intensity cardio. What they do not know is the fact that some of that weight is converted to muscle not fat.

This will in the end make you maintain your previous body shape. This is not why you started your weight loss program in the first place. You will not achieve your goal of looking healthy and fit. For example, if you were pear shaped before you started working out, you will still be pear shaped after working out.

More intense exercises are what make you look healthy and fit. Part of these exercises involves resistance training.


Tough Bodyweight Exercises

7 Tough Bodyweight Exercises For Men To Master


Men find it easier to perform some bodyweight exercises than others. Men are created with more natural upper body strength than women, so many bodyweight movements which focus on the shoulders, chest, arms and back are mastered quickly by many men. But the following 7 bodyweight exercises are extremely challenging for men, which means they must be perfected for the ultimate body benefits.

The Back Walkover

You can find young female gymnasts between the ages of 6 and 16 that can perform this maneuver in their sleep. But it is very difficult for men. You have to have excellent balance and flexibility, as well as coordination and upper body strength. Kick one leg in front of you as you fall backwards, keeping your back straight. You push off of your arms as you continue the movement through 360°, returning to a standing position.

One Leg, One Arm Push-Up

This seriously impacts your abdominal and upper body areas, but also requires excellent balance and focus. This is a push-up using just one arm and the leg on the opposite side of your body.

The Human Flag

Imagine your body as a flag, flying from a vertical pole. This is exceptionally difficult for so many reasons. It looks absolutely incredible and appears to defy the laws of gravity. You grip a vertical pole with your hands, with your lower hand in a chin-up position, and your top hand in a pull-up position. You then push off of the ground, supporting your weight with your arms, upper body, chest, core, shoulders and back. Extremely difficult.


Bodyweight Strength Training Benefits for Women

Bodyweight Strength Training Benefits For Women


Resistance strength training is definitely the number one exercise for a stronger, healthier body, and the most efficient fat loss. And if most of your life you have overlooked training regimens that required no exercise equipment, you are not alone. The traditional school of thought was that weights and resistance training products were needed to reach maximum levels of physical fitness. But that is just not true. Aside from requiring very little time and no fitness equipment, using your body weight for strength training provides the following benefits for women.

There Is No One to Judge You

Gyms and health clubs can be intimidating. All those toned, fit ladies might make it hard for you to keep focused on your own fitness goals. Since you can perform bodyweight training exercises in the comfort and privacy of your home whenever you have time, you can work at your own pace. This also results in fewer strength training injuries, since you are not pushing yourself to try to keep up with those around you.

Strength Training Is Portable and Versatile

Whether you are a woman that is young or old, physically fit or weak, pregnant, recovering from an injury or illness, or you suffer from a physical handicap, bodyweight strength training can be adapted into an experience that is entirely unique for you. Since you are using your body weight as resistance to strengthen your muscles, elevate your heart rate and burn fat and calories, there is no limit to the number of exercises you can perform. And you take your body with you wherever you go,


Body Weight Resistance Training

6 Effective Body Weight Resistance Training Exercises


Bodyweight training can be great for crunching calories and creating a fat burning furnace that helps you lose weight and get in shape. When you add resistance bands, suspension kits, flex bands or exercise straps to your favorite bodyweight exercises, you give yourself a more challenging workout, delivering better results. Try the following resistance training exercises if you are ready to ramp up the benefits you receive from your bodyweight workout.

Overhead Press

This is much like a traditional bench press, except you use an elastic band or cord instead of free weights to create resistance. Most resistance bands will have a handle at either end. Standing on the band with one or both feet, press upward over your head with both hands holding the handles. Return to starting position. Targets your chest and upper back.

Forward Press

Wrap your resistance band around a sturdy pole or small column. With your back to the pole, grab both handles in your hands and push forward simultaneously. This gives your chest and upper body the benefits of a bench press, without the need for free weights or a bench. Excellent for working your back, shoulders and chest.

Bicep Curl

Grab the handles of your exercise band or resistance strap. Step on the middle of your band with one foot. With your elbows at your sides, slowly curl your forearms up towards your chest, with your palms facing you. Hold, then return to the starting position. Targets your biceps and chest.

Assisted Squat

With your feet shoulder width apart, step on your exercise band or strap with both feet.


Kettlebell Workouts For Women & Men

Kettlebell Workouts For Women & Men


Kettlebell workouts and training with kettlebells in general has long been a tradition in Russia. It’s been recently popularized in the United States thanks to the effort of former Soviet Special Forces and RKC, Pavel Tsatsouline and Dragon Door Publishing.

Beginner Kettlebell Workout for Women & Men for Total Body Toning

And thank goodness, too, because kettlebell training combined with bodyweight training is one of the best ways to build a long, lean, strong physique, not to mention develop incredible power, conditioning and overall fitness and athleticism. It’s a do it all training tool that takes up very little space (a kettlebell is basically a bowling ball with a handle on top) and can be used basically anywhere.

With one kettlebell you can get a full body workout to improve your strength, power, explosiveness, and conditioning while also burning fat, boosting your metabolism and building lean, sexy muscle. And you can do it in a relatively short time. No more sixty or ninety minute workouts six days per week and no more aerobics! Amen!

Many kettlebell workouts work the entire body with a particular focus on the legs, lower back, and shoulders. This includes the most basic and popular kettlebell exercises such as the kettlebell swing, snatch and clean and jerk.

So can you get fit with just kettlebells? A Siberian scientist by the name of Shevtsova (1953) followed seventy-five experienced (three to five years) kettlebell users and found a long term decrease in blood pressure and heart rate. In fact, the average resting heart rate was an amazing 56 beats per minute!