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Body Weight Training Program

You can't go gym ? Train at home !

 If you want to get a good level of strength, muscular endurance, or to lose some fat, then this program is for you! Various training exercises in body weight that you will find below are the foundations of good musculature.


Survey: A Short Workout is Effective Than The Long Ones

Stop the misconceptions about the sport!
A study in Denmark found that men with physically active on a relatively short period of time would get better results than those who kill the task.


Build muscles with random home objects

When weight is synonymous with imagination

To draw a perfect body without going to gyms, it is possible! Did you know? The objects that we handle on a daily basis can be a way to tone our body easily and without spending a dime.


Best Muscle Building Food

High-protein foods that can help you add mass without sacrificing taste. By Dr. Michael Roussell, PhD.

Omega-3 eggs
Eggs have been vilified for years as the poster child for artery clogging foods; but further research into the role of dietary cholesterol and heart disease shows that for most people the two are not linked. Eggs have since returned to the spotlight as a health food; but they are also a serious muscle building food. The cholesterol found in the yolk of eggs serves at the scaffolding for steroid hormones and the ½ a gram of leucine per egg is like throwing gasoline on your muscle building fire.

Nuts are a must for any hardgainer struggling to put on weight. 1 ounce of cashew or almonds contains 150-170 high quality calories. Nuts are the perfect blend of protein, fats, and fiber allowing you to get the extra calories you need without having them pad your waistline. Nuts are also extremely portable making them the perfect thing to snack on during the day if you need to increase your calorie intake.

Protein/Carbohydrate Recovery Shake
A protein and carbohydrate recovery shake should be the cornerstone of your muscle building program. Drinking a shake consisting of protein and carbohydrates before your workout sets the stage for optimal muscle growth and nutrient usage. Research from several universities shows that this power nutrition combination puts the breaks on excess muscle breakdown, jacks up protein synthesis, rapidly refills muscle energy stores, increases blood flow to your muscles, up regulates creatine transport, and improves your body’s ability to process and use carbohydrates for hours following your workout.

Full Fat Cottage Cheese with Live Cultures
Cottage cheese’s muscle building powers comes from two different components. Cottage cheese contains a high proportion of casein, the slow digesting dairy protein. When you eat casein you blood amino acid levels rise slowly and stay elevated for longer than if you would have eaten whey (the other dairy protein). Cottage cheese also contains live cultures which are good bacteria what will help you breakdown and absorb all the nutrients you need to get bigger and stronger.

Chickpeas should be your anytime carb source of choice. If you are having trouble getting big and staying lean, replace some of the rice and grain in your diet with chickpeas. This versatile bean contains 45 grams of slow acting carbs per cup along with 12 grams of fiber.

Lean Beef
For decades beef has remained at the top of the list of best muscles building foods for good reason! Beef contains a muscles building cocktail of protein packed with essential amino acids, B-vitamins, and creatine. Beef also contains a mixture of saturated fat, which can support healthy testosterone levels, and monounsaturated fat, for heart heath. As an added benefits research from University of Melbourne, shows that people how eat more red meat report feeling lower levels of anxiety and stress.

Rotisserie Chicken
Rotisserie chicken should be your emergency muscle food. Available at almost all supermarkets rotisserie chickens provide you with readily available ready-to-eat high quality protein. Have one or two breast or mix and match light and dark meat whichever fits your diet.

Make Your Park an Outdoor Free Gym

Get a hardcore workout with the latest breed of monkey bars. - Daniel Harding, Jr
Make Your Park an Outdoor Free Gym

Picture this: it’s a wonderful day...but it also happens to be leg day. You hate to spend this glorious afternoon in your windowless gym, but you hate skipping out on your workout even more. Outdoor-Fitness, a manufacturer of workout equipment in Colorado, seeks to solve this dilemma by taking your workouts, as the name implies, outside.

 One of the countries largest manufactures of outdoor workout equipment, Outdoor-Fitness boasts more then 50 products that are available for purchase. With equipment ranging from lat pull down and leg press machines to ellipticals and stationary bikes, this equipment is not to be confused with the lone pull up bar in your local park.

 Outdoor-Fitness has already seen great success and has sold thousands of pieces of equipment to parks and communities internationally. Outdoor-Fitness hopes that the United States will follow the lead from other, slimmer countries. They hope that by having their machines in local parks people who cannot afford a gym membership have access to fitness equipment.

 “It is well established that fitness activities and good nutrition are the keys to good health and, thus, a more enjoyable and productive life,” said founder Barry King. “But in the United States and throughout many parts of the world, there is a plague of obesity or poor physical fitness caused, in part, by a shortage of fitness opportunities and/or motivation.”

 These machines that are built to endure the elements with little to no maintenance come with a steep price tag. A two person elliptical station runs (no pun intended) customers $1,246. Being able to enjoy your workout, while enjoying nice weather; hey this type of equipment might just be worth it.


10-Round Body Weight Strength and Stability Workout

Just 15 seconds of work for 10 rounds? You'll be surprised how much your body will be begging for mercy.  - Mike Simone

 Without a solid foundation, it's just a matter of time before a structure falls down, so it's essential to build a strong workout base before you graduate to throwing around heavy weights.

We asked Mike Stehle, co-founder of The Training Room Online in Point Pleasant Beach and Avon, New Jerse,y for one of his favorite body weight routines to build strength and stability throughout your body. If you're looking for the right foundation or you're just looking to add strength and stability, this is the go-to routine for you. 


 >> Using an interval timer, do 15 seconds of each movement with a 15-second rest between.

 >> Perform a total of 10 rounds of the following movements.

 >> Do NOT to go to muscular failure. Pick a rep scheme that allows you to maintain perfect form.

The 10-Round Body Weight Strength and Stability Workout :

Exercise One - Right Left Pistol Squat (or Assisted Pistol Squat) rest 15 sec. Exercise

Exercise Two - Left Leg Pistol Squat (or Assisted Pistol Squat) rest 15 sec.

Exercise Three - Push-Ups or Ring Push-Ups rest 15 sec.

Exercise Four - Bar Row rest 15 sec.

Video Demonstration :


The 15-Minute Full-Body Dumbbell Workout

Get a complete routine done fast with just dumbbells


If you’ve got a set of dumbbells at home, or a wall-length rack at your gym, you can get in and out fast with this routine. you can use the same pair of dumbbells for every exercise.


Perform the exercises as a circuit. do one set of each without rest in between. afterward, rest one minute, then repeat for three total circuits.

1/ Clean and Press Place the dumbbells on the floor in front of you and bend down to grab them while keeping your back flat and chest up. explosively extend your hips, shrug, and clean the weights up to shoulder level. Press them overhead. do 6–8 reps.

2/ Squat Hold a dumbbell in each hand and stand. squat as low as possible without rounding your lower back. Perform 12–15 reps.

3/ Romanian Deadlift Hold the dumbbells in front of your thighs with your feet hip-width apart. Push your hips back and bend forward until you feel you can’t keep the arch in your lower back (it’s ok to let your knees bend a little). extend your hips to come back up. Perform 12–15 reps.

4/ Two-hand Dumbbell Row Bend forward at the hips as you did in the romanian deadlift and then row both weights to your sides. keep your eyes focused on the floor in front of you. Perform 4–6 reps.

5/ Pushup Place a set of dumbbells parallel to each other on the floor at shoulder width. Get into pushup position holding the weights (as shown at left). Perform pushups with your hands in a neutral grip. do as many reps as you can.

By Shea Dayton - Photography by: James + Therese


Workout Tips for Couples

Shawn C. Donnelly

So your lady wants to start going to the gym; and she wants you to show her what to do.
It's the moment you've been waiting for. This is your chance to spend time together in your element (rather than at the mall). To help you get started, we've developed a checklist for leading her through the weight room from Day One. 

1.) Forget your own training. "If you're trying to show off by demonstrating how much you can lift, you're going to have problems," says Rachel Cosgrove, a strength and conditioning coach and co-owner of Results Fitness in Santa Clarita, Calif. "She wants you to pay attention to her." This means concentrating on moves that she can do and enjoy (unless you want a dumbbell dropped on your foot).

2.) Say the right things. Feed her compliments and try to ensure that she processes them as such. "Don't say, 'Wow, your arms are getting so big,' or, 'You're looking really buff!'" says Cosgrove. "If a woman hears that, she might never come back with you to the gym." Instead, reinforce her work by telling her that her arms are really "toned," or that her legs are "defined."

3.) Know what she wants. Her goals are to burn calories and fat, and get more "shapely." So take it easy on the isolation exercises, use lighter weights and higher reps, and keep her moving. "Women are multitaskers," says Cosgrove. "They want combination exercises, compound movements, and circuit sets." In terms of body parts, she's concerned with her legs, glutes, and most of all, abs. "As much as guys love the bench press, that's how much women love ab work," says Joe Stankowski, a trainer of pageant contestants in Wilmington, Del. So grab a Swiss ball and crunch!

4.) Disguise the workout. Women often fear weights, so hide weight training in moves like medicine-ball squats and med-ball overhead presses. You can also use those colored, plastic kettlebells for figure eights and swings. And here are always cable moves like wood chops. She will find these exercises more fun and less intimidating, and she won't feel like she's turning into the Incredible Hulkette.

5.) Think outside the gym. Stankowski has his female clients drag weighted sleds and flip tractor tires. "They love it, because it's so different that it's interesting," he says. "And it gives them confidence because they feel like they're doing something no other woman is doing."

6.) Play the metabolism card. "Girls tend to gravitate toward inner-thigh machines, leg extensions, and other machines and exercises that aren't so useful, " says Brian Grasso, a strength coach in Chicago. Rather, women should be doing squats and deadlifts because they involve a great deal of muscle recruitment, "which leads to a more aesthetically pleasing physique and increases their metabolic rate significantly," says Grasso. Tactfully point out these facts to leverage your girlfriend away from the inefficient machines and toward the free-weight movements. As much as she dislikes iron, she hates cellulite even more.

7.) Challenge her. See who can do the most jump squats in a minute. Or who can lift the most proportionally, says Grasso, who regularly works out with his ex-figure-skater girlfriend. Start with Romanian deadlifts at 50% of your body weight and work your way up. The winner is the one who can lift the higher percentage. Grasso says battles like this push him, because he hates losing to a girl. "If you have a competitive girl and work body percentage into a friendly dare, you're both going to see massive gains."

Please consult your physician prior to beginning any exercise regimen.

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