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The following article was published in our article directory on November 15, 2009.
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Bodyweight Training For a Great Body

Article Category: Wellness, Fitness and Diet

As a qualified fitness instructor, I often get asked what's the best style of equipment for a home gym. In the past I've informed the person that such and such a make is good for an assortment of reasons. Don't get me wrong, there are some great quality pieces of inexpensive home gym equipment that will get you in extraordinary shape, but lately my reply to people as to the best piece of equipment for a home gym has been.. your own body using bodyweight drills.

When one thinks of bodyweight exercises they mostly think of pushups and maybe chinups. They also think that bodyweight exercises are fine to "just stay in shape." Nothing can be further from the truth.

Bodyweight training can fully make over your physique when done accurately. If your target is weight loss, bodyweight training can get you to that objective. If your objective is to build muscle, bodyweight training can do that also.

One of the benefits of bodyweight training is that the gym is always with you. Everywhere you go, you have access to "the gym." I've done chinups on playground monkey bars while my daughter plays. There is always something available to push off of or pull up on.

If you have the room in your house, I highly recommend a piece of equipment often called a "power tower." This is a self standing item that allows you do chinups, dips, pushups and leg raises for your abs. This one solitary piece of equipment, which doesn't take up much room, can change your body.

It is the one core piece of equipment I use in every workout session. As a matter of fact, I've sold much of my home gym equipment and rely mainly on my power tower for a comprehensive upper body workout. In my judgment there is no other exercise that compares to dips and chinups for the upper body.

What about exercising your legs you may ask? Bodyweight squats are good for your legs and for a challenge you can do them one leg at a time. There is an alternative little torture apparatus I own called the Roman Chair Squat Bench that allows for mind-blowing bodyweight squats to be done with little space. That is for another discussion however.

Even though all you require is your bodyweight to get a fine workout, there will come a point when your own bodyweight doesn't offer enough resistance to make the workout demanding enough to further muscle building for example.

Of course you can just keep doing more and more reps each workout but if your objective is to build some muscle you will need to keep the reps below 15 and if your bodyweight is not enough, you'll need to add resistance somehow.

This is where a weighted vest and/or dip belt comes in handy. A dip belt is just a leather or fabric belt that hangs round your waist with chains in the front to support weight plates. This will allow more than enough resistance to be added to make dips and chinups more tough. The weighted vest can be used for pushups and squats.

So for a few dollars you own all you require to get in great shape. I can hear some people now wondering where are the curls, the tricep movements, and so on. How will I get giant biceps if I don't do my million curls?

Believe me, if you can do chins with your bodyweight plus an additional 50lbs - 100lbs around your waist, I can guarantee you will not have tiny biceps.

All that's left is to design a routine based around pushups, squats, dips and chins. While there are other great bodyweight exercises, these are the most basic for most individuals to do safely and without problems. Other bodyweight exercises like handstand pushups will blast your shoulders but that is a bit more advanced and out of the scope of this article.

A routine can consist of bodyweight squats, dips and chins done 2 - 3 times a week. Just like any weight training routine, more is not better. You need time to let the muscle recover so 2 - 3 times a week is more than enough. Especially when you start to add resistance to the exercises.

If your aim is weight loss, bodyweight training can do the trick while still building some muscle along the way. All you want to do is take a lesser amount of time between sets in order to start the fat burning process in your body.

For instance, if you do bodyweight squats for 5 sets of 25 reps with very little rest between sets, I guarantee your heart rate will be up and you'll be burning body fat. Similar thing goes for dips and chins. Take less time between exercises for fat burning and take extra time to recover when muscle building is your aim.

I hope you can appreciate the advantage of bodyweight training in terms of complete physical condition and cost effectiveness. You don't need the most up-to-date home gym or infomercial product to get in great shape.

Now go and pull yourself up on something.

Keywords: fitness,health,exercise,weight training,weight lifting,bodybuilding

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