15 good reasons to bodyweight exercise!

The last two days have seen a little series on bodyweight exercise training and I have tried to outline some of the key benefits and features of bodyweight training as part of your own programme for a number of reasons that have been previously raised and are done so again below. In wrapping up, here are a host of reasons why you should give this ever increasingly popular exercise regime a go or at least combine it in some small way with what you might already be doing. Found at 'ezinearticles' (http://EzineArticles.com/8849681) and written by John Rivers (http://EzineArticles.com/?expert=John_Rivers) it make s a lot of sense and is hard to refute. Take note therefore, and get into it!



When looking to increase strength and build muscle, most individuals turn to traditional weights. While these weights can be effective, they can also cause problems on your joints, tendons, and other body parts due to the strain your body undergoes when lifting.

Fortunately, there is a way to get weight training without the drawbacks of weights. Bodyweight training uses the body to help build muscle and increase strength with nothing, but, the weight of ones own body.

By using exercises that rely solely on bodily strength such as push-ups, squats and lunges, you can build amazing muscles, improve your endurance, and increase your strength.

Not entirely convinced?

Here are 15 reasons why you should train with bodyweight instead of weights.

• It Saves You Money: Traditional weights and free weights cost money and may require extra equipment that could be very expensive. When using your own bodyweight for weight training and conditioning, you cut out the middle man, which keeps you from spending lots of money.

• It's Gentler on Your Joints: Bodyweight exercises are kinder on the joints and they don't get battered as much as with traditional weight training. Because you're using your own body, you have a much more natural range of motion that cuts back on strain and stress.

• It Increases Your Resistance: When you know how to properly perform bodyweight training exercises, you can increase your resistance and build stronger muscles. Exercises that really challenge your muscles like one arm push-ups, steep incline jumps and inverted rows can work wonders on your resistance.

• It Builds Character: Bodyweight training requires a lot of patience and discipline, which are traits that translate well into your everyday life. When you teach yourself to wait patiently and maintain focus, you can do well in your relationships, jobs, and other aspects of your life.

• You Can Gain (Good) Weight: As you progress with bodyweight exercises, you'll begin to gain muscle. As you gain muscle, the amount of weight you're lifting increases, giving you a gradual increase in difficulty which builds your endurance.

• You Can Learn New Skills: Bodyweight training exercises are done using only the body. Many people don't have enough or any knowledge about these exercises. When you try bodyweight training, you're adding a new skill to your repertoire.

• Lower Risk of Injuries: Bodyweight exercises are simpler than traditional weight training exercises, which means the risk of injury is much lower. If you're new to weight training of any kind, bodyweight training is the best kind to start with.

• It's Customisable: Most weight and strength training have specific steps that you must follow. When doing bodyweight training, you can modify the exercises to your skill and ability level, making them the right exercises for you personally.

• You Learn To Develop Better Control: Bodily control is a great skill to have as you move through your strength training. Bodyweight training allows you to build better awareness of your body and control over your actions.

• All You Need Is Yourself: Bodyweight training is incredibly low maintenance, meaning it requires nothing, but, you to work and work well. You can add free weights or dumbbells if you like, but the best bodyweight training is done using only your body and the proper exercises.

• It Can Be Done Anywhere: With bodyweight training, you don't have to be confined to the gym or to your home. You have the freedom to practise these exercises wherever you like, whether at the beach or at the park; it's all up to you.

• It Builds a Great Physique: If you want a sculpted body there's no better way to achieve one than with bodyweight training. These exercises can actively work your abs, as well as the muscles in your back and upper chest, legs and butt to create a healthy, sculpted body.

• You Really Can Get Stronger: Most people have trouble lifting their own bodyweight which makes bodyweight training an excellent exercise. As you learn to lift your own weight, you have the potential to gain muscle quickly, making you stronger all the time.

• Anyone Can Do It: Not everyone can lift weights, but, they can learn to modify exercises used for bodyweight training. Sine this training type is customisable, it can be done by people of all ages.

• It's Good For You: It may seem cliché, but, any type of exercise is good for you and your body. While you can enjoy the aesthetic benefits, such as, muscles and a lean physique, you can also enjoy a healthy heart, lungs, and other vital systems.

WhyWeight - don't hesitate, participate, before it's too late!

-Steve, at WhyWeight-

Can you build muscle with bodyweight exercises?

By now you have some questions arising from bodyweight training and the advice given in these recent Blog Posts. If so, this article will help shed some further light for you and perhaps answer a few questions. This one also came from 'ezinearticles' (http://EzineArticles.com/8833961) and is written by John Rivers (http://EzineArticles.com/?expert=John_Rivers) and he is an independent Team Beachbody Coach, so read on.



Bodyweight exercises are workout techniques that are aimed at strength training, but, do not require lifting free weights.

Bodyweight training is #1 on the American College of Sports and Medicine's 2015 Fitness Trends list. This list is compiled on the opinions of highly trained and top fitness experts and professionals across the country, and, so their opinions are credible and valuable.

Because the exercises require only the body's own weight as resistance, these can be done anywhere and without any special equipment.

Bodyweight exercises are mainly categorised into 3 categories:
1. Calisthenics - these include your basic exercises that target the upper body, such as, push ups and pull-ups, and those that target the lower body such as lunges and squats. Calisthenics are great for improving endurance and stability, as well as, building muscles particularly in your chest, shoulders, and triceps.

2. Plyometrics - having originated from Russia about 40 years ago, plyometrics is a technique that involves conditioning the body with rapid muscle stretches and rapid shortening which aim to increase explosiveness and power. Plyometric exercises include depth jumps and depth drops, jump squats, burpees, Russian lunges, and jumping push ups. Designed mostly for amateur and professional athletes, plyometric training mimics movements in sports such as basketball, volleyball, tennis, football, and boxing.
3. Gymnastics - these involve more complex and technical exercises that aim to develop strength, flexibility, agility, balance, and coordination. Gymnastics often involve exercises performed on special equipment, such as, the balance beam, uneven bars, parallel bars, vault, pommel horse, and still rings.

Bodyweight Training vs. Weight Training
There's very limited research that compares bodyweight training against weight training, but, in those studies that were conducted, it has been found that bodyweight training offers greater benefits in the following areas:

• More muscle activation. Bodyweight training requires moving your body instead of moving an object towards or away from your body, thus creating more muscle stimulus.
• Increased neuromuscular activation. Because your body moves through space, there is additional feedback provided to your body and brain unlike when doing free weights.
• Increase in bone mass.
• Increase in power and strength.
• Enhanced muscle coordination.
• Noticeable improvements in general athletic performance, such as, jumping and sprinting.
• Improved endurance and agility.
• Lower risk of injuries. Because these training exercises are focused on the individuals own weight rather than using special equipments, there's lower risk of injuries, as long as proper precautions are observed.

It is important to note, however, that the point of this comparison is not to determine which one is better than the other, because one of them will always fall short on specific areas.

It's hard to replicate your bench and overhead presses with push ups alone, and the same goes for weight training exercises that aren't enough to give you all the benefits that bodyweight workouts can offer.

So, it is wise to design a training program that combines both routines in order to achieve the best results.

Are Bodyweight Exercises Enough To Build Muscles?
The bottom line is, if you're looking to obtain a nice physique, strengthen your muscles, and improve your athletic capabilities, bodyweight exercises are generally enough. They can be a good alternative to weight training if you don't have access to specialised gym equipments or if lifting bars doesn't suit your preferences.

However, you should realise that the basic exercises will not work forever because you need to challenge your muscles consistently and aim to go for a higher level of training as time goes by. Additionally, it still depends on your personal expectations regarding how big enough is actually "enough" for you. If you're in for building huge muscle mass, then a combination of the two will work better than just bodyweight workouts alone.

For the ladies and men who want to build lean muscle tone, bodyweight exercises are an excellent choice as they will never allow you to bulk, but, will instead build healthy muscle that has many health benefits.

WhyWeight - don't hesitate, participate, before it's too late!

-Steve, at WhyWeight-

Fitness Myths - working out the correct way!

Whilst we are in myth-busting mode here is another article sourced through 'ezinearticles' (http://EzineArticles.com/8895653) that dispels four further untruths about training and exercise that we can clear up once & for all. If there is some repetition from the previous Posts about this same subject then fear not - there is nothing wrong with reinforcing the message and furthermore goes to prove that there must be something in it of several authors are saying the same thing! This one is written by Jacques Delorme (http://EzineArticles.com/?expert=Jacques_Delorme) who ordinarily writes a nutrition blog that combines exercise, motivation and diet advice for the youth market.



Working out properly can really help you to get the gains you expect in a shorter period of time. How many of these common misconceptions have you believed to be true?

Fitness myth 1: "Aerobics is better than weight lifting to get in shape."
You hear this one a fair amount but the reality is, if you want muscle definition and a better "after burn", you need to lift weights. You can burn calories just as effectively with weights if you work in super sets to help keep your heart-rate up. The more effective result is the fact that weight training will create an "after burn" effect. This is when your body continues to have an elevated metabolism for several hours after your workout which is difficult to duplicate with cardio.

Fitness myth 2: "When women lift weights, they will get bulky."
This myth is unfortunately heard a lot. The science behind weight lifting says otherwise. Testosterone is the primary hormone responsible for large muscles. Women simply do not produce nearly enough of it to produce the "bodybuilder" physique some believe they will create. Female bodybuilders who are really built take extra testosterone to attain their size. They do not come by it naturally.

Fitness myth 3: "Muscles grow during your workout."
As you lift weights that put a strain on your muscles, you breakdown muscle fibers that will then need to be repaired. When this happens, they are slightly larger than they were before and more defined to compensate for the next loads they will need to lift. You tear them down when lifting but the repair process starts after your workout as they are rebuilt over the next 36 hours or so. The recovery process is really important to help your muscles grow.

Fitness myth 4: "Training with 3 sets of 10 reps is the best workout for results."
There are two issues with this myth! Using the same type of workout every time may cause you to plateau and stop seeing results as quickly. A change of pace is a good thing. The other problem is what your goal is for your training. Power versus strength versus endurance all require a different type of program. High reps with low weight to low reps and high weights will give very different results.

Following specific principles of weight lifting can really help you to tone, get muscle definition and lose weight if done properly. If you are not really sure what to do, get some advice from those who know.

WhyWeight - don't hesitate, participate, before it's too late!

-Steve, at WhyWeight-