Muscle Building Exercises Without Weights – A Great Upper Body Workout Without Weights to Build Muscle

Muscle Building Exercises Without Weights

So if you’re like me and want to take a break from the iron every now or your working out a lot at home then here is a great upper body workout without weights that will build your chest, shoulders, back, arms and also if that wasn’t enough give your abs a great workout too. This routine is based on six exercise and presumes you have access to a pull up bar. Muscle Building Exercises Without Weights

The six exercises will be broken down into 3 supersets of 2 exercises.

So, the first superset will be pull ups and push ups with mountain climbers

For the pull up keep your hands at shoulder width apart and start by hanging with straight arms off the bar with a overhand grip. Keeping your body tight, brace your abs and pull your body up and chin over the bar, then in a controlled fashion, lower your body down. Do as many as you can without failure. So if can’t do 6 properly then do 5 with proper form.

Straight after this do a standard push up with mountain climber. Perform a normal push up then when you are back to the start position bring your knee up to your elbow and back down and do the same for the other leg. This is one rep. Depending on your fitness do between 10 and 20 reps.

Keep repeating these exercises for 5 minutes with a little or as much rest as you need.

The next superset is negative wide grip pull ups and decline press ups

For the negative pull up you will need a bench or chair to help you. Start with a wide grip on the bar hanging down but with one foot on the bench. Start pulling your body then at the same use your foot and leg to push yourself up until your chin is above the bar. From here slowly lower yourself down to the start position. Repeat either with the same or other leg. Again do as many reps as you can with good form. Muscle Building Exercises Without Weights

From here it’s to the decline push up. So still using the bench/chair put both feet on it and get into a normal push up position. Keeping your body straight and do a standard push up – Try 10 to 20 reps.

Again, you will do this superset for five minutes going back and forth between these two exercises.

The final superset is close grip chin up with knee tuck and close grip push ups.

With the chin up and knee tuck start by hanging straight down, hands close together with a underhand grip. Pull yourself up (if you can) then as you do bring your knees to your chest. You should find that moving your legs gives you a bit of momentum to help you get your chin above the bar. Slowly lower your legs then arms back to start – Do as many as possible with good form.

Next we have the close grip press up. Start with a normal push up position but bring your hand close together so your fingers are almost touching. Keep you body straight then proceed as normal. By bringing your hands together you will target your triceps more. In fact this last combination is great to give the arms a good pump. Try 10-20 reps per set

As with the previous 2 supersets repeat for 5 minutes

This is great upper body workout without weights for not only building muscle but burning fat as well. If your not dripping with sweat after this you haven’t worked hard enough. Muscle Building Exercises Without Weights

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3 Top Exercises at Home

Back exercise is able to strengthen the back muscles. Since the back is to support the trunk of the body. Work out exercise is very necessary. There are a lot of options of back exercise you can easily do at your home. You can perform dumbbell rows, dumbbell pullover, reverse fly, and some other exercises for your back.

Furthermore, there are a lot of benefits you can take from performing back exercise. It is able to help you improve your health and your beauty as well. By doing this exercise on your regular basis, you will be able to improve the posture of your body, strengthen and tone your back muscles, and also increase the flexibility of the back so that you can reduce the risk of injury when you lift heavy weight. With all the improvements you make, you will be more confident about yourself. Those benefits are only a few examples of benefit you can take. Thus, performing back exercise will be highly beneficial for improving the quality of your life.

So, what are waiting for? Perform back exercise on your daily basis from now on so that you can get the utmost benefits soon. Otherwise, you will suffer muscle pulls, muscle cramps, and some other injuries for your back muscles. You have to keep in mind that warming up activity is very necessary to do. It is to loosen your body so that it is able to prevent the injury during the real exercise. You can perform warming up for about five minutes before performing back exercise. The following are some ideas of back exercise you can do at your home.

Dumbbell Rows

You can start to perform this back exercise by standing straight on the floor and then bend your torso so that the upper part of the body parallel to the floor. Bend your knees slightly while handling dumbbells on your hands. The weight of the dumbbells can be varied depending on the strength of your muscles. Then, bend your elbows and lift the weight up until it is parallel to your torso. Return to your starting position. You can repeat this exercise for about 10 up 16 repetitions.

Reverse fly

You can start it by sitting on the floor with your hand handling dumbbells. Sit in a straight position and then lift the dumbbells up until it is at the same level of your shoulder. Then, return to your first position slowly. This exercise also involves abdominal muscles. For the best advantage, repeat this back exercise for about 12 up to14 repetitions. As you get comfortable, you can increase the repetitions.

Dumbbell Pullover

To perform this back exercise, you have to lay on the ball so that your body rest on it. Then, contract the glutes to lift your body into flat position so that you make a straight line from your head to your knees. Then, take your dumbbells over your chest so that you will bend your arms slightly. Then, lower the dumbbells right behind you. You don’t have to use the heavyweight dumbbells. Adjust the weight with your strength so that you can feel comfort while exercising. Then, pull the dumbbells back up over your chest. Do this exercise for 10 up to 12 repetitions.

There are a lot of alternatives of back exercise you can perform. One of them is by using inversion table. Instead of providing you back exercise, it can also be used for back pain therapy. One of the popular types is power inversion table. It is beneficial to help you exercise for your back muscles. You can find more related information about best inversion table

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The 3 Best Chest Building Exercises For Beginners Who Want to Train at Home

Let me be frank – I don’t care about muscle building. I’m an Average Joe who just wants to look lean and athletic. One of the most over-worked muscle groups are the Chest (after the arms). Go to any gym and you’ll see guys trying to build freakishly large chest muscle.

This article, as the title states, is for people who want to build a lean, strong, and athletic body while training in the comfort of their own homes. There are two effective ways to train at home: Bodyweight and Dumbbell Exercises.

The following five exercises are ones that you can do at home with minimal equipment. Here is what you need:

Bench (Optional)
Two sturdy chairs
Mat (Optional)

Here are the three best chest exercises:

Dumbbell Chest Press – Lay down on your back on a bench, or the floor. I personally use this old Total Gym bench thingamagig that’s only about 6 inches off the ground. You can create your own bench by placing pieces of wood on the floor (but this might not be comfortable). The choice is yours. You can even perform Chest Presses on floor. All you do is start off with the dumbbells two your sides at chest level, then push them towards the ceiling until your arms are straight. Then return back to starting position.

Pushups – Lay down with your belly on a mat or floor. I just use the cold concrete floor in my garage gym. If you don’t like inhaling dust and getting your hands dirty, then may want to perform pushups on a carpet or mat. There are tons of push up videos out there, but the two main things you need to remember is to keep your back straight, and to stop the movement when your chest is just an inch off the ground. Too many people drop their body and let it touch the ground during a set. This defeats the purpose of placing maximum tension on your chest muscles.

Chair Dips – Get two sturdy chairs and place the backs of the chairs in front of each other. Get between the chairs and grab the backs. Now straighten your arms out as you lift your body off the ground. Tuck your feet behind you and drop your body towards the ground. Lean slightly forward to hit the chest muscles. Keep going until your upper arm is slightly past parallel. Push yourself back up to starting position and repeat. This is an extremely difficult exercise, but it will boost your chest strength tremendously.

Once again, the key to an improved physique is to combing bodyweight and dumbbell training. Coach Eddie Lomax has written an entire program around this concept titled the Gladiator Body Workout. You can check it out on blog, ShahTraining.com

Weight Loss Exercises

One can not lose weight healthily only by maintaining a diet plan. A dieter is also required to go for some weight loss exercises along with a low calorie diet. Ideally to reduce weight one must aim at burning out more amount of calorie than what he or she intakes. The greater the amount of calorie burnt the greater will be the amount of weight lost. Exercising is probably the best possible way to burn calories. Exercising also helps in toning of muscles and maintaining the basal metabolic weight. There are some weight loss exercises that can help you to reduce weight in an effective way.

Some Weight Loss Exercises

Only a small chunk of the dieters are able to maintain their once attained weight. It has been estimated that about 92% of the dieters gained weight without exercising while only 52% of the dieters gained weight with exercising. To perform exercises you might join gym or aerobics. You may even simply climb steps or some free hand exercises on a regular basis. The following are some weight loss exercises that you will not find them to be too exhaustive amidst your hectic schedule.

Walking – Walking is perhaps the simplest form of exercise and it would help you to reduce weight in a healthy way. Walk every day for at least 40 minutes. If you can not manage to walk on a regular basis, you must aim at walking for at least three to four days a week.

Swimming – Those who know swimming must also be enjoying it. Swimming is a good way to reduce weight. To maintain a healthy weight you may swim for 20 to 25 minutes for 3 days a week. Start swimming at a slow pace; concentrate on the strokes that you know. Gradually learn and include new styles of swimming to improve your weight.

Water Aerobics – The water aerobics are quite effective way of reducing weight. Though it seems to be quite simple to perform but it is a good exercise for reducing weight. The exercise allows the performer to face resistance in every movement of motion.

While maintaining a balanced diet and a perfect exercising schedule you are advised to drink ample amount of water. Drinking of plenty of water will rather energize you to perform exercises regularly. Both in take of water and exercising help to detoxify the body and promote a healthy body weight. Try to monitor the progress of your weight loss program by noting down your body weight and body measurements from time to time.

Jennifer Lawson, an expert in weight loss is associated with may weight reduction programs. She also provides effective weight loss tips that would reduce weight safely. Search out for a good medical guide that would provide you information on weight loss exercises.

Hip Flexor Exercises

Did you know that when you are doing abdominal exercises such as leg raises, sit ups or bicycle crunches you are actually making use of your hip flexors? Here is some vital information about these muscles and a simple exercise that you can do anywhere.

There are two main hip flexor muscles, the Lliacus and the Psoas Major. They commonly are referred to as the Iliopsoas muscle. These muscles actually start at the pelvis and lower back and attach to your femur, the thighbone. Moving this muscle is usually referred to as a hip flexion.

The hips are often forgotten in our daily exercise routines but they play a major role in our stability. If we look at activities we do every day from walking to climbing stairs, and more intense activities like running and kicking we’ll notice how much we actually use our hips. It is important to protect these muscles, particularly if you are suffering from hip and knee pains.

Here is a way you can exercise your hip flexor to improve its strength and flexibility:

Step one: Kneel down on the floor with your back straight.

Step two: Take your right leg and step forward while keeping your left knee on the floor. Put your hands on top of your right thigh.

Step three: Slide your back leg behind you until you feel a stretch. You should feel this stretch at the front of the hip muscles. If you are not feeling it you can also push your hip forward, keeping your body straight. Hold this for 10-12 seconds and then go on to the other leg.

This exercise is best used after doing abdominal exercise
and as a cool down. If you find that your hips get sore from various activities this may help to relieve some of the pain and stiffness.

Remember that it is also important not to work this muscle system too vigorously. There is a direct relation to the hip and the lower back and training the flexor has the potential to cause compression injuries to your lower back joints. Finally, always listen to your body and seek out advice from a medical professional before engaging in exercise.

Joe trains 5 times a week at Bally’s Gym in Orange County. A long-time fitness enthusiast, he recommends that you buy ephedrineand buy ephedrafrom Astronutrition.

Stomach Fat Loss Exercises – The Power Moves!

Removing that layer of excess fat from your stomach can be difficult if you aren’t doing the right exercises. Some of the best stomach fat loss exercises are not what you might first imagine; things such as crunches and sit ups will not help you lose weight.

In this article I will include a few of the best exercises to burn weight from your stomach, and tell you why.

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Isn’t it frustrating when we hear all these nice silver stories about how so and so lost so many pounds on such and such a diet, then we try it, and nosedive spectacularly into nothing?

From the ads on t.v and infomercials, it seems like losing excess fat is something you do for 7 minutes a day in the privacy of your own home while eating popcorn and reading magazines.

If that is what you are hoping for, then keep hoping. Until the year 3009 when we are not actually real people, but avatars in a computer world, that won’t happen.

Stomach fat builds up because of over eating of the wrong types of foods and lack of proper physical exercise. We all know that, but what is the best way to reverse the process?

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I want to focus on some great exercises for losing excess fat in this article.

Losing excess fat comes about by forcing the body to adapt and change to our new habits i.e exercising. So the harder you make your body work, the more it has to adapt to its new circumstances. That is why you’ll never see an overweight runner – a body just can’t run if it is overweight, it has to be forced into evolving and changing to suit the sport.

So to put it into fat loss terms – input = output. Period.

So to effectively lose weight you must be doing things that are hard, but not so hard that tomorrow you won’t get back up and do them again.

You should also track your progress in a diary or notebook, and each day try and do one better on yourself. Now the law of diminishing returns will set in after a while and your progress may plateau, but that my friends is a quality problem, by then you will have made some phenomenal progress.

Here are a few exercises that if done in succession will bring to fruition your desires of a smokin’ hot body.

– Burpees
– Starjumps
– Press ups
– Pull ups
– Lunges
– Skipping
– Sprints
– Boxing

Do you want to learn more?

Nobody really wants to be overweight and unhealthy, life is too much fun to be in this poor condition! For more advice on how to create a sexy body and how to get abs in a month, create a body you love and a lifestyle you long for, visit here How To Get Abs.

Exercises to Reduce Tummy Fat Fast

Exercises to reduce tummy fat fast don’t have to be torture sessions where you wonder if you’re going to live through it! For centuries Asian women have mastered being able to get a flat stomach and skinny waist without starving themselves and without long workouts. Let’s take a look at just one of their methods and how you can use it to get the body of your dreams faster than you think.

Exercises to Reduce Tummy Fat Fast

Let’s just get this right out of the way now: You will NOT be doing any sit-ups or crunches, I promise. 🙂

I can’t remember ever seeing my Chinese Mother or Grandmother ever lying on the floor trying to touch their elbows to their knees…instead they would do simpler techniques to maintain their size-2 tiny waists.

One of these ways is found right in your bathtub…

The Magic Properties and an Epsom Salt Bath

Epsom salts are named for the mineral rich waters of a village in England called “Epsom”, where they were known at least as far back as Shakespeare’s day.  The salts were quickly found to be effective for treating the aches and pains our bodies often go through, along with removing toxins from our system which then resulted in weight loss!

Toxins can take many forms, including certain fat compounds, and if they are blocked or not being released for whatever reason they will accumulate into a topical layer of fat that many people call cellulite.

 

The reason Asian women take Epsom salt baths is because when combined with hot water the salt can draw toxins out of the body at a tremendous rate. This works by hot water infused with Epsom slat bringing toxins out of the body to the skin surface, while the water cools it and then washes it away.

 

When Epsom salt is absorbed through the skin in a bath it also sedates the nervous system, reduces swelling, relaxes muscles, is a natural emollient, exfoliate, and much more!

 

Below is the actual Epsom salt Detox bath recipe that all the Women in my family have used forever:

1 x Cup Epsom salts
A handful of sea salt
2 x Tablespoons of bath oil

Be sure to pour all of the ingredients into the tub while the tub is filling up because Epsom salt gets lumpy when exposed to wet bathroom air.  For a typical bathtub use about 1 cup of salt.

Soak for 20 minutes or so, and let your mind relax and unwind.

What If You Still Can’t Lose Weight?

If you’re still struggling to get the body of your dreams, you’ll need to learn one of the most powerful secret free methods that Asian women do to force fat off of their belly and thighs in less than a month…WITHOUT starving or doing crazy routines.

This method is fast and easy, and you don’t need to have any special exercise equipment or other gear. The details on how to do it are in my free report here: “Brush Off The Pounds!”

I actually do it myself while relaxing on the couch watching TV, and it works amazingly well. Try it today and you should see results quickly.

HURRY: I’m limiting my new free eBook to the FIRST 150 PEOPLE ONLY. After that it will be available exclusively at my online store for .95. Take advantage of this free pre-launch offer while there is still time by clicking on the link and downloading it now:

Brush Off The Pounds!

Love and good health always,

Catherine Cheng – Founder, www.SkinnyAsianDiet.com

Great Exercises to Reduce Weight

Today I want go over some super exercises to reduce weight.  If you incorporate these exercises into your weight loss routine, you will start seeing some significant progress in a short period of time.

So, if you’re frustrated with you current efforts to drop weight quick, keep reading to learn some better techniques.

Jump squats

This exercise is pretty intense, but I know you can do it.  Just one quick note: if you are really heavy, I’d strongly suggest doing this exercise on a mini-trampoline rather than on the ground.  You don’t want to cause any damage to your joints or ligaments.

So, here’s how it works. We’re just going to use body weight as resistance.  Now, squat down until your thighs are parallel with the floor. Then jump up as high as you possibly can. As soon as you land back down, immediately squat down and do it again.

Keep doing this for 60 seconds total.  And see how many repetitions you can knock out in that minute.  That way, you can set some goals for the progress you’ll make in the days and weeks ahead.

Try to do 3 sets in a row, with a 60 second rest between sets.  If you do this, you will see fast results.  This much I promise. 

Body weight squats

This exercise works on the same principle, but you won’t be jumping.  You want to do the squats as fast as possible. 

Just squat down until your thighs are parallel with the ground.  In order to do these really fast, you’re going to have to lift your heels off the floor.  So, while keeping your back straight, you’ll be doing these squats leaning forward a bit.

Try to do at least 30 repetitions with each set, and do 4 sets in row.  Rest 60 seconds between each set.

Also, do these every day.

So, if you’re looking to reduce weight fast, those are 2 quick and easy ways to do it.

Josie McEachern enjoys writing about a wide variety of topics. If you would like to find out all you need to know about Windshield Replacement Cost, all you have to do is visit http://windshieldreplacementcost.blogspot.com.

All Time Best Weight Loss Exercises

You are likely to have begun the search for specialized workouts to lose weight only after realizing the absolute need to lose weight. There are quite a few others who want to exercise for the sake of exercising and without actually chasing any goals. Whatever your reasons are, exercises listed out here are the best ones to help you with your weight loss quest. These are also capable of keeping your interest intact and motivate you till the end.

Keep These Precautions in Mind

Stop at once if you notice palpitations, gasping for breath or breathlessness; you can resume workouts only after reasonable relaxation. See your doctor, if this persists for several days. Those who are suffering from joint pains may opt for non impact type of weight loss workouts; skipping, running and even walking may add to your troubles. Asthmatics may want to protect themselves with warm clothes and may want to carry their emergency medicines along.

Workouts to Lose Weight

Aerobics: The first and the best one is aerobics. Aerobics are cardiovascular workouts and are fun doing it every day. As you progress, you will get engrossed into the rhythm, the steps and the musical beats. This tops my list because of its efficiency, cost free nature (if you do it at home,) and ability to keep you interested.
Swimming: This follows aerobics because of the need to have a pool closely in the second position. It has very high calorie burning ability, ability to hold interest fast results and relative ease .
Cycling: This follows swimming in its calorie burning ability but has the capacity to burn more calories by intensifying your efforts. There are no monthly fees to pay and pretty cheap to start off. On the negative side, winter and rain can put breaks on your enthusiasm to lose weight.
Elliptical trainers and stationary bikes: I would rate them on par with cycling but for the fact that they are slightly more expensive than ordinary bikes. On the plus side, no need to venture out in the cold and rain, one time expense. Quite a few models are equipped with gadgets and measure calories burnt, save your data and even have facility to print out them. The couple of minuses are you are stuck to your room which can demotivate you and the lack of fresh air.
Skipping and running: These are my personal favorite workouts to lose weight. Second to none in their ability to burn calories, skipping and running need to be performed with high intensity if you want to match the efficiencies of other four workouts above. But they don’t need you to spend a dime; you can skip at home as long as you want, while daily incremental numbers motivate you to no end. Running or jogging is fun if you do it early in the morning on the streets or a neighborhood jogging park. But rains and colds are the drawbacks.

You can go on adding workouts to lose weight to this list but sticking with one and persisting with it is the secret to actually lose weight.

It is all about precisely knowing what to do, how to avoid mistakes with each workout to lose weight, no matter at what age you begin. Download my free step-by-step, pictorial exercises book on your way to new life.

What Are the Best Exercises to Lose Weight?

If you’re wondering what the best exercises are to lose weight, today I’ll share a few with you.  If you commit to do these exercises, you will drop weight.  I have one exercise you can do at home and the other can be done at the gym.  So, you’ll have a great exercise to do no matter where you are.

If you’ve been struggling in your weight loss efforts, just keep reading.

What Are The Best Exercises To Lose

Weight Interval Walks and Runs on a Treadmill

The majority of people that walk or jog on a treadmill are wasting their time.  A slow and steady pace on a flat surface does next to nothing for weight loss.  It’s obviously better than nothing, but the returns aren’t much when compared with the effort and time that is put into the exercises.

If you want to see dramatic results, you need to make one small change.  I just want you to put the treadmill on an incline and alternate between fast runs and normal walking.

Run fast for about 10 seconds followed by a minute of walking.  After you’ve done it a few times, you’ll know just which buttons to push on the treadmill.  What matters is that when you run, you giving close to an all out effort. 

I promise you that if you commit to doing this for 20 minutes straight each day for at least 5 days a week, you’re body will be a lean, mean, fat burning machine.

And the best part is that you will have only run a little over 3 minutes out of the entire 20 minutes spent on the treadmill.

Jump Rope

This may be an exercise not typically associated with women, but bear with me on this. Jumping rope is excellent for firming and toning thighs.  It’s also awesome for losing weight.

I just want you to do this for 5 minutes each day.  And I also want you to do this 6 days a week.  It doesn’t matter whether you’re that great at it, either.  Just jump rope for 60 seconds and rest.  You can even do this during commercial breaks on tv.  It’s not required that you do all 5 minutes at once.

Those are 2 of the best and easiest exercises to lose weight fast.

Josie McEachern enjoys writing about a wide variety of topics. If you would like to learn about the best Garage Door Prices, or an Insulated Garage Door, just click either of the two links.