Lifetime Fitness | Building Muscle Without Weights

There are many workout DVDs available promising you that if you lift weights you have a chance to be like the model guy in the DVD. Sure, you may be gaining muscle in lifting weights but this is not enough.

Maybe, you have just heard or tried food supplements too hoping to get desired results but everything just faded away. If you feel you are just wasting your time and money on different methods to build muscle, don’t worry because you are not the only one missing important information on how to build muscle without weights.

Actually, building muscles has no special techniques or equipment required. The best method you can practice is to focus on what groups of muscles you want to develop depending on what sports you want to be in.

Jogging – – This is great in developing leg and back muscles.

Swimming – – You can try different styles of swimming to target different group of muscles.

Climbing – – This require a lot of skills but it is a great way to develop different group of muscles including back, arms and legs. Steady practice is required for this sport to get excellent results.

Aerobic – – This exercise can be applied to anyone. It can give you muscular and well tone body. Do not think that this is just for women. There are many great aerobic trainers who are men.

Push-up – – This is very common in guides on how to build muscles without weights. It can develop strengths in the chest, back and triceps as well as improve resistance and strength.

Pull-ups – – This can give form to your muscles in shoulders, arms and back. You may proceed to the next level with this exercise by adding weights on the back or ankles such as sand bags.

There are many exercises and sports wherein you can build muscles without weights. All you need are hard work and determination to achieve your goal.…

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Different Push-up Exercises for Beginners

Many love to exercise with nothing to use but the body and still use multiple groups of muscles to have efficiency in exercising making it worthy of your time. Additionally, exercises that do not need special equipment left you with no excuse not to perform it. The following are different push-up exercises for you to try as you prepare for the next level of your lifetime fitness routine.

Wall push-up. This is a good way to start to warm-up your shoulder. With your arms straight, put your hands on a wall. Your feet should be positioned around 18-24 inches out from the wall. Keep your body stiff from shoulders to ankle and then slowly lower yourself to the wall and push back to starting position. Repeat the movement as much as you can.

Bench push-up. Put your hands on the bench and position your feet apart. Position your shoulders directly over your hands. Lower yourself slowly all the way down and push back to start position. You can lower the bench if possible to add some challenge as you get better.

Basic push-up. Position yourself into basic push-up position. Position your hands slightly wider than your shoulders. As you drop down, elbows should move out. To add some challenge, use a small ball. Place it under your chest and lower down yourself until your chest touches the ball. Rise to start position.

Hand Placement Variation. Position your one hand wide and the other directly under your shoulder while your head forward. The elbow of the hand directly under the shoulder should stay right next to your body as you lower down. The elbow of the other hand should move out as you lower down. Do this repeatedly and switch position to other hand.

Another variation is to put your hands forward with your thumbs touching. Also, you may place your hands directly under your shoulders. As you lower down, keep your elbows at your side.

Decline push-up. Place your both feet on the bench and your hands on the floor. Lower down your body and push back.

Unstable push-up. Place either your hands or feet on a ball. This could add some challenge in doing push-up as you try to maintain your balance.

Weighted push-up. You can do any push-ups mentioned above with some weight on your back. Put a stable object on your back while doing push-ups.

Try any of those push-ups mentioned above and have them in your lifetime fitness routines.…

5 Pushup Variations for Better Fitness Outcome

One of the first basic exercises that most people learn is the pushup. It is commonly done by those people who want to get into shape.

However, standard pushup does not last for long and you will always want another challenging routine as you build muscle and get strong. So what would you do when the time comes that the ordinary pushup no longer satisfies your body sculpting needs?

Speech coach Martin Rooney advises that when that time comes, you can add variety to the pushup in order to make it more challenging to achieve better lifetime fitness outcome. He says that additional challenges to your shoulders, abs, legs and the core can bring benefits to your pushups.

Provided below are five variations of pushups that can provide you such challenges. By adding these variations to your workout, you can increase your strength, improve your overall athleticism, accelerate your metabolism and boost yourself to build muscle.


This variation works on the glutes, shoulder, midback and chest muscles, giving you a lot of bang for your buck. Abdominal muscles are also forced to work in an extended time to align the spine and maintain the stability of your body during the movements.

To do this type of pushup, put your wrists beneath the shoulders, feet shoulder-width apart when getting into the standard position. As you raise yourself from the bottom to the top of the movement, lift the right arm up and then hold it straight out in body front. Have your left leg lifted off the floor at the same time.


The upper part of the body is facing more weight as the legs are elevated. This type of pushup helps you to build muscle in your triceps, shoulders and especially, in the chest. You can also opt to add a weight plate on your back to make it more challenging. This could particularly be beneficial for your abdominals since this variation forces your abs to work harder.

When doing this variation, have your feet elevated on a box. Hold on for two or three seconds before lowering yourself down and pause at the bottom before pushing yourself up. Again, placing a weight plate on the back could make it more challenging if you find the standard position very easy to do.


Described as a complex mix of the Superman and T-roll pushup, this variation improves your athleticism and coordination by providing you with the benefits of both pushup variations combined.

To do this, standard pushup position is performed. Twist to your left side and raise the right knee meet the left elbow every after performing a pushup.


During the crossover pushup, your abs and obliques are forced by the offset position of your hands to work harder in controlling your spine. This variation offers you an advantage to the point that you are allowed to load one side slightly than the other. This is especially helpful in addressing imbalances in the muscle.

In performing this pushup, an aerobics step should be demonstrated on the floor. While placing the right hand on the step, assume that standard position of pushup to the left of the step. However, propel yourself up quickly as you rise. Land with your left hand on the floor and with your right hand.


In this variation, the stability of your shoulder as well as the stability of your rotary torso is improved. This also strengthens the lateral muscles of the glutes and the thighs. According to the founder and director of the Institute of Human Performance in Boca Raton Florida, Juan Carlos Santana, T-roll is a variation that is a favorite for many.

To demonstrate the T-roll pushup, the standard pushup position is assumed with your wrists under shoulders and feet shoulder-width apart. While reaching the left hand toward the sky, roll your body to the right side as you rise to the top of the movement.…


Some Fitness Tips to Consider for a Healthy New Year

Boost your health by mastering some exercise basics in 2012. If you are not sure on how to improve your health, then here are some of the most important fitness tips you can consider for making you healthier this year.

Most people are aiming to have a tighter stomach but do not have enough knowledge on the right training they should do. In most cases, they do crunches and sit ups to tone their abs. However, sit-ups and crunches are neither meant for reducing girth or tightening your tummy. A core posture work is much needed for this. During all your exercises, focus on maintaining your posture then include some core-specific moves such as core climbers and planks.

You should make balance every time you work out. Do not neglect other parts of the body. Get your workout balance right. Match your pushing movement such as push-up with a pulling movement such as a row or chin-up. Add some flexibility and core work when doing strength and cardio training. It only takes less than an hour to make a good workout. Work on both the upper and lower part of your body every work out.

Shaping that six-pack abs can be so difficult without persistence and determination. If you are not serious in burning your abs, then there is no way for you to be successful. Our abs are sensitive but inactive. Thus, there is a need for you to refine the methods you use until the abs are burned.

There are different ways for toning and strengthening your body that are also fun. One of the best options is kettlebell. Refine your techniques by making sure first you get some direction.

Do strength training and high-intensity cardio when it comes to a successful body-shape change. It is very common that it is difficult to always follow a running program for long-term without a specific goal in mind. Before sticking yourself to a consistent and strict program, try giving yourself at least east weeks to train.

Dead lift is one of the big exercises you can do if you aim for higher results. Dead lift targets glutes, hamstrings, core and lower back. Due to a lack of skills and knowledge, people are prone to have back injuries when doing this. But even a single woman can make dead lift with only a bit of practice. Once you method is just right, then build up the weight slowly.

A pushup that goes all the way to the ground is much harder than to do a push-up that goes halfway. The bottom part is where the weakest area of a push-up lies. Hence, the most training is strongly required. You will always have better gains when you go deeper into exercise without feeling joint paints. Unless you have taken exercise through the full motion range, you cannot really feel the lifetime fitness advantage of the right exercise.

This 2012, you must be focused on weight training if you want to get rid of higher pounds. When it comes to burning serious amount of fat in your body, then squats are perhaps the first routine you should do. Add weights as you learn them perfectly and as you get stronger. These fitness tips are often taken by women who look amazing in their body.

Controlling the way you twist is a also big factor in having a good exercise. You can avoid any back injuries when you twist with control. Also a great way of rewarding your body for its hard work is giving it a regular massage. Any muscles that are tight or sore from training are encouraged by a deep-tissue massage to relax and release.…

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