Ways To Build Muscle Using Body-weight Exercises

Bodyweight Training is exercising using only the weight of your body. In other words, Your body acts as you heavy weights. For instance, when you perform a push-up, Your actually doing a "reverse bench press" using you body's own weight. Most bodyweight exercises mimic some of the exercises that you would normally do using heavy weight, such as dumbbells and weight machines. Most professional trainers will agree that bodyweight exercises are very beneficial and a good start for any exercise program. But the do have their limits in building muscle due the fact that as you lose weight and your body gets leaner, you 'll have less weight to work with. However, with some serious imagination, you can achieve your fitness goals and have fun at the same time.

What Are The Benefits Of Bodyweight Exercises?

The Benefits of Bodyweight exercises are as follows:

1. No extra Equipment to purchase (In the beginning explain later)
2. More energy
3. Burn fat
4. Build Muscle
5. Less tired
6. relieve from day to day stress
7. The list goes on....

Remember, these are just a few benefits of exercising regularly, including bodyweight exercises! As with any exercise training, ALWAYS consult your doctor to make sure you are well enough to start an exercise regimen.

But, I'm Not Motivated To Start Exercising....

I was never motivated either, until I had my son.It wasn't until he was born, that I became motivated. What flashed in my mind, is that what would happen if I could play ball, or take him on school trips or go on vacations due to me always being sick and unhealthy? That would not be fair to him nor to myself. True, it's hard to get motivated to do anything, especially exercising. However, you need to find something that motivates you. It could be the bathing suit you have hanging in your closet, just waiting for you to put it on. It could be that guy or girl you saw, who lives 5 blocks up the street from you and you wan to make a very good first impression. It can even be your High School reunion. Whatever it is, use it as motivation to reach your fitness goals. Exercise is 90% mental and only 10% physical.

How Should I Start My Training?

In regards to bodyweight training, (this is my suggestion) Start off with creating a 90-120 day calender, which can created using Microsoft Word. The calender is for your to count the days for you to reach your goals. For instants. If your High School Reunion is in he next 90 days. You would create a calender that would reflect the # of days you have to reach your goal before you go to the reunion. You also want to have a journal. The journal is for you to keep track of your meals and your exercises(optional because you can use your calender to create you regimen). You will want to have a meal plan that will compliment your training goals. I recommend going to bodybuilding.com or mymeanlplan101.com. Both are great resources to create a meal plan.

For the first week, I suggest to prepare your body for the exercises that yo will be doing, starting the next weeks. You can prepare for body in a few ways. In LL Cool J's Fitness Workout Book, LL mentions going on a fruit and veggie diet for 1 week. I prefer at least 1 1/2 weeks. It help purify the body of any waste that have not yet left your body and builds up the energy you'll need, when you start engaging in your exercises. I would recommend juicing in order to get the daily requirements of your fruits and veggies. If you do not own a juicer, Walmart sells The Juiceman Juicer (which is what I have) for $89.99.

Let The Training Begin!

In your first 2-3 weeks, you want to start off simple. Don't overexert yourself. You can likely cause injury and the healing process can be painful. Before starting your workout, take 5-6 minutes warming up your muscles and raising your heart rate. This well help keep less strain on your muscles and also help them recover faster. For Bodyweight training, you can work the upper body, which includes your biceps, triceps, and chest muscle, using the wide, standard, and diamond push ups. These exercises are great for building those specific muscle groups. I recommend doing those exercises 3-4x's a week completing 2-3 rep of 10. For those abs and love handles, Standard crunches, side crunches for the obliques, and reverse crunches for the lower abs everyday if you can or at least opposite of the days your doing your upper body workouts, completing 4-5 reps of 15. On the 4th week, you will want to rest, replacing the exercises with stretching, thus helping with muscle recovery. Repeat the cycle for the next 90-120 days, increasing the reps and varying and changing the intensity of the exercises, to avoid plateauing. I.E. muscle confusion.Just remember, the key to building muscle, is resistance. The more resistance the more muscle being built.

Keeping Focus and Staying Motivated

It can be hard staying focus exercising. There are ways to stay focus. There online forums that are free, where you can socialize with other who are working out, just like you. Sites like Bodybuilding.com, freetrainers.com, and other free fitness forums can help keep you motivate and you'll may find a friend or two to hold you accountable for reaching your goals. Also, I know as you get further in your training, it can get boring. But as I mentioned earlier, in you use your imagination, you may find way to make your exercises fun. You can add more resistance by using resistance bands. They light in weight but can add the level of resistance you need for various exercises. I personally recommend the Bodylastics resistance bands. They are the best on the market and guaranteed with a lifetime warranty.

Remember, set a goal for yourself! Stay focus and NEVER give up! ONe other tihng, If you want a real challenge, Try TACFIT. ITs a new workout program that is simlar to the traing that the military receive. Check out the link below!