subject: Without gym weights? [print this page] When you don't have access to gym weights don't use it as an excuse to get out of training. You can still get the workout you desire from bodyweight training.
For those who are unsure, bodyweight exercises are those that use only ones bodyweight as the resistance for the muscles. Push ups and Chin ups are two examples with which most people would be familiar.
Not everyone would be familiar with the following:
dips
bench dips
chest pulls or body weight rows
hand stand dips
squats
lunges
calf raises
sit ups
leg lifts
back arches
Running is one that most people forget. But it is definitely classed as a bodyweight exercise because there is no resistance apart from ones own mass. To highlight the difference, consider cycling. Part of the bodyweight is suported by the bike and the resistance can be altered by changing the gearing.
The beauty of bodyweight training is that it covers both aerobic and anaerobic exercises. It is possible therefore to train for weight loss, maintainance and gain while concurrently improving strength and endurance.
Bodyweight training for weight reduction
Weight loss occurs when the body uses more calories than it takes in. Exercises that elevate your heart rate and have you sweating for a period of time are perfect for using up calories. Therefore running is arguably the best weight loss program. While not as efficient as running, performing the other body weight exercises in a timed, circuit style routine will also elevate your heart rate, cause you to sweat, use up calories and therefore help you lose weight.
Bodyweight training for weight gain
Weight gain occurs when your body takes in more calories than it expends. There is good weight and bad weight. If you consume more calories than you expend but do no exercise then the weight will be in the form of fat. If you consume healthy food and strain your muscles so they grow, then the weight will be in the form of bigger, healthier muscles.
The obvious method for building strength and muscle is to lift gym weights. Progressively increasing the amount of weight being lifted during an exercise will force the body to grow to meet the demand. For someone who can't yet complete even one push up or chin up, their body weight acts like regular gym weights. Until such time that they can easily lift their bodyweight over numerous repetitions, their muscles will continue to grow to meet the demand.
Bodyweight training for weight maintainance
Once you reach the stage where you can complete several repetitions of each body weight exercise, your muscle and size growth will begin to slow then stagnate. At this point you have three choices.
Continue performing only body weight exercises: your body weight and size will remain the same.
Increase your amount of aerobic body weight exercises and/or decrease the amount of food you eat: your body weight and size will decrease.
For increasing weight and size add extra weights to the body weight exercises - use weight belts or simply hold dumbells between legs during dips and chin ups. Also increase food consumption.
Without gym weights?
By: James Murrey
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