Workout Without a Gym

You may also have no access to a commercial gym, home gym or are on business trip, but there can be a solution, a strength-training workout without the need of expensive machines.

As with any exercise, whether you are using your own body weight, machines or free weights, if the resistance doesn't increase, your muscles won't be worked to their maximum capacity and the stimulus these fibres need to grow will be missing.

Exercises done correctly will build the lean muscle and increase your metabolism in the same way as performing exercises at a gymnasium, but without the time constraints and associated costs.

These exercises can be easily done in a bedroom, hotel room, a park, school yard, ceiling rafters in a garage or in a doorway and all you have to do is use your imagination. There will always be a way to add more resistance to your workouts.

Please remember: It doesn't matter where you are working out - at home, a hotel, or a park - always warm up properly before beginning your session, and cool down and stretch when you are finished.

Leg Exercises

Squats -

They build muscle in the thighs, shape the buttocks and improve endurance. Position your feet about 13 to 17 inches apart or at shoulder width, keeping the back straight and your head up. If you want you can use something that will give you some support, i.e. a desk, bookcase, sink etc.

Now squat down to where the tops of the thighs are parallel to the floor, hold for a second and then stand up, but don't bounce at the bottom of the movement, use a nice fluid motion. Always exhale your breath as you stand up.

Lunges ?

Stand straight in correct posture; now stand with one leg forward and one leg back. Keeping your abdominal muscles tight and chest up, lower your upper body down, bending your leg (don't step out too far).

You should have about one to two feet between your feet at this stage, the further forward you step, and the more your gluteus and hamstring muscles will have to work.

Do not allow your knee to go forward beyond your toes as you come down and stop where your feel comfortable (try not to let your back come forward) then push directly back up. Do all your reps on one leg then switch legs and do all your reps on the other leg.

Back Exercises

Chin-ups -

Chin-ups are a great upper body workout, particularly targeting your biceps, deltoid and lat muscles. Use a doorway chin-up bar, ceiling rafters in a garage or grab the moulding of your door frame, position your hands with an under hand grip and hang down stretching the lats, slowly raise your body until your chin reaches the bar level.

Pause a moment before slowly lowering yourself back to the starting position. Don't swing or use momentum to get your body to the top, just use the target muscles. Doorway chinning bars remove from the doorway when you are not using them and can be put up and taken down in seconds.

Bent Over Row -

Take up a position with your right hand and right knee braced on a sturdy bed or some other flat surface that will provide a good support. Now pick up a dumbbell or something heavy that you can hold onto with your left hand.

Visualize your arms as hooks and slowly bring the dumbbell or object up to the side of your chest, keeping your back straight, then lower the weight back down to arms length, no lower, on extremes, safe form only please. Concentrate on your back muscles. Reverse the whole procedure and do the exercise now with your right arm.

Chest Exercises

Push-Up -

The push up is used for building chest, shoulders and arms. Lie face down on the floor with your hands about shoulder width apart and keeping your palms turned slightly inward. Now push-up until your arms are straight, lower and repeat for repetitions.

To make it more difficult elevate your feet. Try placing the toes of your feet on a stable, elevated surface such as a bench, chair or a stair. Straightening your body, position your hands on the floor at shoulder width, lower your body until your chest touches the floor at the bottom, and then return to the starting position in a nice fluid motion.

Dips -

This exercise can be done between two sturdy chairs or other surfaces that provide stability. The dip is another great upper body exercise. It's a compound movement as well and involves working all the muscles that the push up works.

Keep your head up and body as vertical as possible. For the beginning of the movement, start at the top (arms fully extended) and lower yourself until your upper arms are parallel to the seat of the chairs, hold and then push up to the top of the movement until your arms are fully extended again. Keep looking straight ahead and don't bounce at the bottom of the movement.

Adding Weight

Although the simple weight of your own body is enough resistance to provide an effective workout we need progressive overload (added resistance) to become stronger.

So all we need to do is add some weight wherever we can find some. Because there are no metal plates and fancy machines to use it doesn't matter because the body doesn't care where it is as long as it's receiving resistance of some kind.

You can use heavy books clasped in your hands. You can buy some cheap weighted dumbbells or ankle weights. A weighted vest will also allow you to add resistance for both chin-ups and push-ups. Try to buy one that will let you remove and add weight as you see fit. Also a backpack filled with books can be perfect for most of the exercises and is a cheap alternative.

How about a couple of buckets and fill them with a certain level of water? As you get stronger fill them with more water. This is perfect because depending on the exercise, all you need to do is to increase or decrease the amount of water in the buckets for the required amount of resistance.

To wrap things up?

We know that using free weights and machines are the fastest and most efficient way there is to gain lean muscle and strength, but by performing the exercises in this article you'll find that they will provide you with the same benefits as going to a gymnasium but without the ongoing costs and time constraints.

Gary is the author of several ebooks, including "Maximum Weight Loss in Ten Weeks" - the complete ebook and time-saving solution for burning away unwanted fat, and "Maximum Weight Gain in Ten Weeks" - easy-to-use and follow techniques that serve as a guide to muscle growth without having to "live in the gym".

Visit Gary's website at http://www.maximumfitness.com/

---

Bodybuilding Sins That Cause Back Pain and Missed Workouts: Part 4

Welcome to article number 4 in our series "Bodybuilding Sins... Read More

A Great Way To Spice Up Your Workouts -- Interval Training

There's been a lot of buzz recently about Interval Training.... Read More

Exercising - Ways of staying motivated!

The number one reason people say they do not exercise... Read More

Life Walking: Dont Walk Just For Exercise - Change Your Life

"Life walking" is more than walking for exercise and fitness... Read More

Unstable And Proud Of It! Power to the Push-Ups!

When I get finished teaching you this never-before-seen version of... Read More

Weight Loss & Low Body Fat ? High Calorie Burning Techniques During Workouts!

My name is Greg Ryan. I am a fitness expert,... Read More

Strategies for Alleviating the Boredom Associated with Exercise

Just about every expert in the ADD field will tell... Read More

How to Start a Walking Program

Did you know that walking is the number one participation... Read More

Overcoming Resistance to Exercise

Are You Destined to Sit on the Couch?If someone mentions... Read More

How to Choose a Good Jogging Stroller

If you lead an active lifestyle and you want to... Read More

Exercise: Why YOU Should Do It

Hundreds of Thousands of Americans spend millions of dollars each... Read More

After WLS: Walking for Wellness

Step for step, mile for mile, walking is the best... Read More

Fitness Focus: Overcoming Obstacles

If you're like me, the quest to be in shape,... Read More

Mom, How F.I.T.T. Is Your Workout?

Moms don't have the time or desire to mess around... Read More

3 Great Weight Loss Exercises

It's a given that effective weight loss is much more... Read More

The Two Greatest Myths About Abdominal Exercises

If you have ever read a fitness magazine...If you have... Read More

How Exercise and Beta-Glucan Help the Immune System

It is thought that moderate exercise, such as speed walking,... Read More

An Ab Exercise For Everyone!

I don't have much of a problem with belly pouch... Read More

Weight Loss, Bodybuilding, and Exercise Tips ? Keeping Your Body-fat Low; Part 1 of 10

Ever go to a party and wish you were the... Read More

Why Do My Feet Hurt So Much When I Run?

If you are a seasoned runner you know the importance... Read More

What is the Best Exercise for Weight Loss?

It is a common misconception that aerobic exercise tones/firms muscles.... Read More

The New Lover Approach to Starting an Exercise Program

Approach a New Exercise Program Like a New LoverHow many... Read More

Home Gym Workout Routines

Home gym workout routines can take the hassle out of... Read More

3 Exercises for Good Posture and a Six-Pack

These days many people spend a significant part of their... Read More

Movement That Matters: Exercise With a Greater Purpose

You've seen the commercials Ive fallen and I cant get... Read More

Triathalon Racing, It Starts At The Beginning

Long before you can enter into triathalon racing, you will... Read More

How to Get The Most From Your Home Workouts

A recent study found that home workouts may do even... Read More

Exercise and Kids: The Difference between Training Children and Adults!

The greatest mistake a person can make when exercising with... Read More

Exercising In Heat

Summer is officially here. Finally you can pack away your... Read More

Wise Up and Invest in Your Workout Success - Six Top Fitness Faux Pas

Already dedicated exercisers make small but costly mistakes regularly in... Read More

The New Discovery That Makes It Possible To Get An Effective Workout In Less Time

The Art of Multifunctional TrainingPeople often complain about how they... Read More

Metabolism: How to Increase Your Metabolic Rate?

Metabolism is a process by which the body burns the... Read More

Muscle Cramps and Exercise

Quite often runners and exercisers experience painful muscle cramping either... Read More