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-

Bodyweight exercise - an ideal way to get in shape!

As mentioned in a previous Post Bodyweight exercise straining offers many benefits - freedom of time, place, duration, weight and resistance and is relatively safe, inexpensive, can still be challenging and can be fun too which is always good! This article sourced from the usual place at 'ezinearticles' (http://EzineArticles.com/5684079) was written a few years back by Pete C. Jennings (http://EzineArticles.com/?expert=Pete_C_Jennings) and remain relevant today, and can be easily incorporated in to your routine.



The Reason to Use Bodyweight Exercises?
The fitness world is a a complex mess of cushy gear and high priced gym memberships. With all of the data online it is really difficult to realize which exercise programs are the best. Well, I'm here to minimize the hoopla and aid you in going back to performing exercises the way it is meant to be.

Exercises using just your bodyweight are safe, challenging, and most of all...fun!

Experts agree that by simply employing just basic bodyweight movements, one can attain 95% of their conditioning potential (the rest for elite competitive athletes). So for most persons, undertaking bodyweight workouts persistently will get us in the very best shape of our body's potential.

Bodyweight Exercises for Body Fat Burning
Bodyweight exercises are wonderful for extra fat burning. Studies show that the very best way to maximize your extra fat burning is by undertaking brief, higher intensity sets of straightforward exercises. There is no need to lift heavy iron and increase chance of harm. The high intensity interval workouts can be as brief as 4-10 minutes for a complete workout but the extra fat burning effects last all day! This bodyweight exercising strategy increases your metabolic process into burning body fat throughout the day. You even burn fat in your sleep!

Body Fat Burning Tabata Exercises
The Tabata technique was invented by a Japanese scientist Dr. Izumi Tabata. His popular medical study studies revealed that carrying out a 20 sec high intensity exercise with 10 seconds rest for 4 minutes not only maximizes daily fat burning but increased cardio as well.

Bodyweight Exercises for Cardiovascular Endurance
Stroll into a big box gym at any onetime and you will find people fighting for the hamster wheels...I mean treadmills and elliptical machines. I chuckle at the idea of this every single time that I see it. Though jogging on a treadmill for 30 minutes or sometimes much longer 3-5 times a full week does have many heart rewards, it is time sucking and puts a whole lot of strain on your joints, knees, hips, and ankles.

These individuals will save a whole lot of time and maintain or exceed the healthful heart rewards by simply undertaking smaller high intensity interval training (HIIT) training sessions employing just bodyweight exercises. Your hips and knees will not only be happy, but the remainder of your entire body will as well as you will also be increasing your strength, muscle mass, and your extended term extra fat burning.

Bodyweight Exercises for Agility and Speed
Remarkable results in both quickness and agility will be obtained from making use of bodyweight exercises and a method called plyometrics. Plyometrics, or plyos for short, are the use of speedy muscle loading and contractions to train the body's neuromuscular system to react quickly. Plyometrics is a favored bodyweight workout technique of many coaches and athletes. Fantastic increases can be produced in running speed, vertical leap, reaction time, and throwing distance.

You realize now the reason I adore making use of bodyweight exercises to workout. They are adaptable, have a enormous number of health rewards, time conscious, and greatest of all... fun!

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

-Steve, at WhyWeight-

Let your body be your weight!

Using your own body weight for training against and with can be as equally effective as training using weights in a gym. Body weight training however, gives you so much more flexibility and scope to go anywhere and do it on the cheap too, so with this in mind I sourced this article through 'ezinearticles' (http://EzineArticles.com/8909363) and written by Phillip Schiefer (http://EzineArticles.com/?expert=Phillip_J_Schiefer) - a certified personal trainer and corrective exercise specialist with the national academy of sports medicine.


With so many different styles of exercises workouts and fitness trends, it can become a challenge just to see what programs are really effective. With most programs, results will depend on how much effort is given to each exercise and by taking the time to become proficient at the basics. I have always been fascinated with bodyweight training for numerous reasons. The exercises work large muscle groups, the progressions are seemingly endless and the entire body can be strengthened with minimum equipment.

This style of training has become increasing more popular as of late. Exercises such as muscle ups, handstands and pistol (single leg) squats have become a staple in the routines of many. The exercises are effective, you can increase your mobility, flexibility, strength and balance by doing calisthenics (bodyweight exercises). The only problem is that most people want to learn the tricks and fancy moves without dedicating the time and effort to properly prepare and condition their bodies for such movements.

Take the handstand for example, you can find many pictures of people doing handstands. Most of them are learned without proper coaching or techniques, so the elbows may be bent, the back may be arched and the balancing aspect can't be controlled. Wrist flexibility and strength, along with shoulder and core stability must be properly developed prior to attempting a freestanding handstand. This usually isn't the case, therefore increasing the risk for injury. I treat training like advanced college classes, with prerequisites to proceed to the next level. There is no race to the finish line, take time to enjoy the journey and learn things about yourself along the way.

With minimal equipment, the world is your gym. Find a set of bars and pull yourself up. Find an unstable surface or ledge and work on your balancing. Get on the floor and bust out some push-ups, mountain climbers or V-ups. If you want more of a challenge, try suspension training. With suspension training, you are essentially using a pair of straps with handles that are hung from a secure post, which is overhead. You can grip the strap with your hands or place your feet in them for a plethora of exercises that vary in difficulty. Suspension training provides a wide array of exercises with one versatile and lightweight piece of equipment. You can work your entire body, in all three planes of motion. By placing your body in suspension, it is less stable, which means that your body has to create that stability. Hence, each exercise is engaging more muscle groups and strengthening your stabilizing muscles. The concept can be difficult to learn at first but the results are very rewarding. If you like the idea of suspension training but think it looks difficult, seek the help of a professional.

When executed correctly, any exercise can be effective. Bodyweight training is no different. No matter what equipment you use, the possibilities are limitless. If you fall down, try it again and come back stronger. Push your body to its limits. If you don't fail, you aren't trying hard enough.

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

-Steve, at WhyWeight-

Low-cost cardio workout for the home.

You don't have to go to the gym to get a good cardio workout, and there is plenty that can be done in the comfort of your own home, back yard, local park or beach or out in the countryside that will be as equally effective, and you'll be breathing lung fuels of clean fresh air. With this in mind - and the all important cost factor too - I found this on 'ezinearticles' (http://EzineArticles.com/7814593) written by Stuart Root (http://EzineArticles.com/?expert=Stuart_Root) it continues some good advice.


An exercise regimen has to comprise of strength training, flexibility and fat reduction techniques. Using weights to improve muscle tone is all well and good, but if fat isn't burned, no amount of weight training will give you those toned abs you yearn for. Getting enrolled at a gym is one of the best ways to get a workout designed for your body type but you can also fill interim periods by following an all-round regimen at home.

Exercises don't need expensive equipment though those who can afford them shouldn't scrimp either. Rather than equipment, performing the right exercises is the key to attaining fitness and having a well-sculpted body. Below is a list of cardio workouts that cost only a few dollars but are followed by athletes and fitness buffs alike.

Low-impact workout
• Low-impact exercises are great for beginners and people with back and knee problems. They don't strain the joints, but work with them to increase strength and reduce fat.
• Warm up for five minutes by doing simple stretches and step touches. This will get your heart rate going and loosen limbs.
• Perform side lunges for two minutes. This consists of standing with legs wide apart and keeping the arms stretched out. Touch your left foot with your right arm, stand up, and touch your right foot with your left arm. Repeat the steps as fast as possible but slow down if you feel unnatural pain.
• Front kick lunges are another. Light weights can be used to strengthen the arms. Stand and bend slightly at the knees keeping elbows tucked in and fists loosely clenched. Kick with the right foot, flow back into a bent position and lunge with the left while keeping the left leg straight back. Touch the floor with the right hand to steady yourself. Repeat the exercise with the left foot and go through the entire sequence for five minutes.

High-impact workout
These are a few choices for high-impact workouts and if you're healthy enough to bear the strain, there's nothing like them. Remember, however, that these exercises can cause injury and shouldn't be performed by people suffering from joint and back problems. A quick consultation with your family doctor will help decide a regimen.
• Jumping rope is one of the best ways to burn fat. It's such an effective cardio workout that even top athletes jump rope before proceeding with their usual exercise regimen. Beginners can start with a weighted rope to cut the air faster and progress to a lighter rope as strength and flexibility increase.
There's a technique when jumping rope that reduces strain on the joints. Lightly landing, keeping the knees slightly bent and jumping with a straight back should be practised. Wear cushioned shoes designed for training/running.
• Jumping jacks are another medium- to high-impact exercise. Weights can be added for strength training. A set of 20 jumping jacks followed by burpees and back to jumping rope will give you a high impact, high intensity workout.
• Burpees are full-body workouts that involve squats, front planks and more squats all at the same time. They're also a high intensity exercise. Beginners should try attempting 20 burpees and increase the number as strength is built.

There are many burpee variants you can incorporate into your high impact cardio workout. You can add a push up to the routine by performing one push up before moving into the plank position. Or you can use only one arm at a time when doing the push up and the plank.

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

-Steve, at WhyWeight-

Cardio exercise - good for the heart!

Cardio training has many benefits that extend beyond simple weight loss. There are benefits both inwardly and outwardly that help with your physical appearance, muscle toning, heart strengthening, mental and emotional state of mind and more besides that are described in more detail in the below 'ezinearticles' (http://EzineArticles.com/7992870) written by Jacques Delorme (http://EzineArticles.com/?expert=Jacques_Delorme) - a youth fitness, motivation, exercise and nutrition Blogger and Writer. Read on for more.


Cardio is short for cardiovascular. This is the system that centers around the heart to transport blood that carries nutrients to various parts of the body. The proper name for this type of activity is aerobic exercise, exercise that requires a lot of oxygen during a prolonged time frame. Cardio exercise is very different from high intensity interval training that involves very fast movements in short bursts (30 seconds to a minute), a short rest and repeating in a cycle pattern. Cardio is done for much longer periods of time with or without rest depending on the fitness level of the individual. Activities include walking, running, cycling, swimming and even dancing.

Benefits of Cardio Exercise
The health benefits of cardio exercise are well-known and general exercise is highly recommended by doctors to help alleviate a number of conditions. Benefits include:

• the added circulation of blood needed during this type of exercise, your heart will be stronger and your body's ability to handle heavier activities will increase
• muscles will get a workout and that takes energy. Burning calories will help to lose weight in the form of fat
• the release of endorphins will help combat stress, anxiety and depression
• improve your complexion
• reduce the risk of high blood pressure, high cholesterol and heart disease

Types of Cardio Exercise
Low Impact - this type has very little impact which means it puts less stress on your joints. Activities include walking, cycling, swimming, yoga and Pilates. As a general rule, this type of exercise will not increase your heart rate as high and are generally classed as a slower paced workout. These are good for older individuals, people who are overweight or new to exercise and those recovering from injury.

High Impact - As the name suggests, you will put a strain on your body from plyometric exercises - forcing your body off the ground in a jumping motion. Activities include jogging, running, skipping and bounding like during an aerobics class. Impact is not bad for you unless it is done improperly. Good technique is essential to avoid joint damage. Research has shown that it can help to build bone density which can prevent or delay osteoporosis.

Workout Session Details
The American College of Sports Medicine recommends a minimum of 30 minutes of moderate cardio exercise five days a week. If high intensity is your thing, do 20 minutes three days a week. For those looking to lose weight or to increase their fitness level, 30-60 minutes of moderate to high intensity activity five days a week would be better.

To help prevent injury, always warm up with a light jog and some dynamic stretching. A cool down involving a light jog and stretching will help to lower your heart rate and temperature and flush out lactic acid.

Deciding how hard to workout can be tough but a simple formula can be used to find your training zone. The most recommended training zone is 60-85% of your maximum heart rate. To calculate your range, use 220 - your age and multiply by 0.60 and 0.85 to get the lower and upper limits. For example, a 40 year-old person would have a heart rate training zone of 117 - 244 beats per minute.

While you doing cardio are exercise, take your heart rate by feeling the inside of your wrist or neck for 15 seconds and multiply by 4. Some sports watches have a heart rate monitor built-in to make it easier.

Regardless of the type of cardio exercise you choose, do it regularly and within your training zone to get the maximum benefit. A good training routine paired with an excellent diet will help you live a long and healthy life.

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

-Steve, at WhyWeight-

Cardio - three key exercises for weight loss!

Cardio - raise that heartbeat for a sustained period to help in your weight loss and fitness goals, but what is best for you? Here is some further advice around swimming, cycling and running/jogging that you may find helpful, enjoyable ultimately and not overly strenuous, but will definitely aid you in reaching your objectives. Sourced from 'ezinearticles' (http://EzineArticles.com/7046683) and written by Suzie Ling (http://EzineArticles.com/?expert=Suzie_Ling).

Cardio is a great ally in the difficult task of weight loss. If somebody wants to lose weight, he or she probably has a weight which is above the recommended healthy level. And being overweight is not healthy at all. Being overweight can cause many problems and one of those problems is heart related problems.

Similarly, being under the recommended healthy weight is not good for you. If you stay in any of these dangerous weight zones for too long, many problems may occur. This is because we have to maintain our weight between the normal values as well as practising physical exercises to keep our bodies functioning and healthy.

Excessive body weight can cause heart problems. Like a car needs its engine, we need our heart. With this in mind, we therefore need to protect our heart and avoid unhealthy habits that may affect our health. Additionally, physical exercise will maintain our health as well as our heart.

We can even find some of the best cardio for weight loss in order to reduce our weight in a healthy way on the Internet and by practising cardio exercises we will be helping our heart and our body.

There are some of the best cardio exercises for losing weight:

Swimming:  is a very good cardio exercise in order to lose weight and to keep you healthy. Swimming allows you to exercise your entire body and it is an excellent way to lose weight. Swimming is among the best cardio for weight loss. Additionally, this type of physical exercise doesn't cause any injury relating bones or joints, because you will be exercising in the water with reduced resistance.

Running: you don't need any kind of special equipment for this exercise, however you will need a good pair of trainers in order to prevent any kind of damage to your bones or joints. Also, you will need comfortable clothes so you can move without any problem. Running will help you losing weight by burning calories, though of course you can't run only five or ten minutes - you will have to run around half an hour each time. A good tip is to listen to music or run with someone else as this will help you keep motivated to run further even if you are tired.

Cycling: by cycling at least thirty minutes a day you will improve your endurance and lose weight. Cycling is a very simple activity and an effective exercise to lose weight. Additionally, you can practise this exercise by going to work or school by bicycle. You just have to be creative and find the best way to incorporate your best cardio for weight loss exercises in your day to day activities.

These are only three of the best cardio for weight loss exercises that you can undertake in order to be healthier, to lose weight and to improve your physical skills such as endurance and strength.

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

-Steve, at WhyWeight-

Cardio workout for weight loss!

Combining cardio routines into your exercise regime will help you with your weight loss goals period. Again there is all sorts of advice, guidance and differing opinions about cardio exercise, so here is some further simple advice that you may wish to think about. Sourced from 'ezinearticles' once again (http://EzineArticles.com/724014) it is written by Phillip England (http://EzineArticles.com/?expert=Phillip_England) - a weight loss expert and writer, and worth a look.

A cardio workout for weight loss is a great way to help you lose weight and at the same time build leaner muscles. Yes, losing weight means having to get up and do some physical activity. When losing weight, the best mantra to take is this: eat less; exercise more.

About weight loss
Before doing a cardio workout for weight loss, it is important to understand what weight loss is. People usually have the wrong impression that losing weight equals to being thin. This is presumption often leads to dangerous results.

In medical terms, weight loss is the reduction of one's weight to one that is proportional to his body type. To get your ideal weight, you have to know your body mass index (BMI), or the proportion of your weight to your height. Some people are either too thin or too overweight for their height, both of which are unhealthy.

Healthy weight loss
Adopting a healthy weight loss program is the best way to go if you want to lose weight. Healthy weight loss entails eating less and exercising more. This does not mean that you undergo crash diets and other weight loss products.

Eating less simply means you decrease the amount of calories you intake. This means:

• Replacing soft drinks and sodas with water.
• Swapping whole milk for semi-skimmed, or semi-skimmed for skimmed.
• Eating less lunch than usual.
• Decreasing the intake of sugar in tea and coffee.
• Having smaller portions of the food you enjoy.
• Avoiding second helpings at dinner.
• Cutting out unhealthy treats such as confectionery, sugary biscuits and crisps between meals.
• Cutting down on beer and alcohol.

Also, exercising more helps your body burn the stored energy and excess fat. One of the methods of exercise is a cardio workout for weight loss.

About cardio
Cardio workout is an effective weight loss method. Together with dieting, cardio workouts help you build a leaner and fit body. Before you undertake a cardio workout, you need to consult first with a dietitian or a fitness trainer to guide you in your activities.

How often should you do cardio?
Because cardio workout is essential for weight loss, you need to undergo cardio almost everyday. Some claim that the best way to do cardio is during the morning, before breakfast. Why is that? Because doing cardio with an empty stomach results in your body burning the stored fat, as opposed to it burning what you just ate.

How long should a cardio workout take?
A regular cardio workout for weight loss should take about 45 minutes to an hour. When doing cardio, remember to work on a progress level and take note of your training zone. Do not push for an ambitious cardio workout plan that will only result in you pushing your body beyond its limits.

A low-intensity aerobic exercise uses body fat as its primary fuel source. However, as you get closer to your breaking point, your body starts using a smaller percentage of fat and a larger percentage of carbohydrates, another fuel source. Pick up the pace so you can burn more calories.

If you do the following activities for 30 minutes, this is the amount of calories you can expect to burn:

• Aerobic dance - 342 calories
• Basketball - 282 calories
• Bicycling at 15 mph - 354 calories
• Boxing - 330 calories
• Circuit weight training - 378 calories
• Golf (carrying clubs) - 174 calories
• Karate, tae kwon do - 834 calories
• Running 8-minute miles - 446 calories
• Swimming freestyle, 35 yds/min. - 248 calories
• Tennis, singles - 232 calories
• Walking, 20-minute miles, flat - 120 calories

Muscle toning
Aside from weight loss, cardio workout also helps you build leaner and toner muscles. Combined with strength-training and a healthy diet, a cardio workout can help you achieve a healthier and better body image in no time.

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

-Steve, at WhyWeight-