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How To Build Muscles Without Going To The Gym

Did our ancestors who live 90-100 years go to the gym? Yet they lived a long-life and had a healthy, fit body. Swollen belly fat was a rarity in those times. There were no computers, no TV games, no lazy bags to sit-people toiled in hard labor in the farms, went on a hunting spree and played catapult. Exercises and games in those times were a part of our personality.

The contemporary creature married to the digital world does not have enough time to look after their own fitness (which is a tragedy) and many of us hit the gym and pay through their noses. Well, there is nothing wrong with a gym. But most gyms take a lucrative amount as gym fees and then ask you to take a personal trainer and nutritional package which makes the gym thing a costly deal. So can you build a great body without going to the gym? You bet.

Here are tips to build a hot physique toned body without going to the gym:

Drink Plenty of Water: YOU MUST DRINK WATER, there is no substitute to that To know how much water, you should be drinking, take your weight (for instance 170 pounds) and divide in by 2, which makes it 85 pounds. Change the pounds to ounces, which mean 85 ounches. 1 US fluid ounce = 0.0295735296 liters. This means you should have 2.4 liters of water. A typical glass of water is 8 ounces. So if you have to have about 10 glasses of water. Also note this 250ml = 8oz = 1 glass 8 glasses x 250ml = 2ooo ml or 2 litres A typical glass of water is about 8 ounces. Eight glasses would be about 64 ounces. 2 liters is about 67.2 ounces, so 8 glasses of water is almost 2 liters . Eight glasses of water is equivalent to 64 ounces.

Eat small meals throughout the day: Make sure you keep the digestive system working in its optimum capacity. By eating fewer meals throughout the day, you will make the digestive system work efficiently. Eat fruits and vegetables for fiber which can really work the digestive system work effectively.

Swimming: Swimming is the best cardio workout. This exercises slims you down, breaks down fast, makes the pectorals and triceps shapely, strengthens your arms, calves, gives your stomach good shape and makes you look athletic

Now lets go the specifics of building a great body without going to the gym

Abdominal crunches before you start your day: Though abdominal crunches help you get that the flat stomach you are craving for, many of us are at loss to find the time for it. You can do crunches when you are out of time and before you get into it. Do 15 to 20 abdominal crunches after getting up from the bed in the morning and before you go to sleep. All it takes to get those washboard abs is less than 4 minutes a day. Remember the amount of work that you put in this process is very less and you get more out of it.

Exercise for core muscles: Body bridges is the best exercise for core muscles. Here are three ways to do brigdes: abs, obliques and the lower back exercises. For strong ab muscles,begin in a pushup position and place both forearms to the floor with the your fingers in a fist grip and stay like that for 15 seconds. While targeting your oblique, which is the second form of core muscle exercises, lay on the left side of your body and raise up on your side, till the weight is held by your left forearm. Hold for about 15 seconds and then switch sides and do the same with the right forearm.

Body Bridges:For body bridges to the right forearm, target the lowerback area. Start by laying on your back with both arms by your side and palms facing down. Then bend knees to such an extent that both feet lie flat on the ground. From this position, all you have to do is raise up with all the pressure of our body on the back of your arms and elbows. The goal in this form of exercise is to push your hips to the ceiling and holding that way for a 30 second count. The time may vary between people but almost everyone can at least at a hold of 10 seconds minimum.

Benefits Of Hiring A Gym Fitness Personal Trainer

If your basic aim is to remain in good shape, then you must hire a personal gym trainer. A gym trainer can properly guide you for following the right kind of techniques to gain great physique. Sometime, even the strong willed persons leave the hope of losing weight, in such times, hiring the services of a gym trainer is a perfect idea. A gym trainer will not only motivate you for losing the weight, but will also teach the right kind of techniques that you need to follow. A gym trainer analyzes your diet and work out thoroughly and make your fitness plans accordingly. In this article I am going to discuss the benefits of hiring a personal gym trainer. Lets discuss them one by one

Goal Achievement: The first and foremost benefit of hiring a personal gym trainer is that there will be a clear picture of your fitness goals that you want to achieve within a specified period of time. Your fitness trainer will initially monitor your diet charts and daily workouts and then make changes in that to get best results for your body.

Personalized Workout: A trainer will always make a plan as per your needs. For providing the better results, a trainer will always watch your workout regime and guide you with the right count and method because your mental and physical strength has already been taken into the notice by the trainer.

Instructions: A smart and talented trainer guides you with the proper instructions for performing a particular exercise. Before telling you to do exercise, he/she will demonstrate the proper manner for performing that exercise. You must also follow the instruction given by them because if you perform exercises properly the chances of injury is reduced up to a great extent. Especially, if you are using equipments, always learn the right manner of using it.

Motivation: Your gym trainer will boost you for gaining great physique. If you follow the regular sessions of your exercise with your gym trainer, they can motivate with the success stories of other people and their own. Slowly, as the exercise program proceeds, you will notice the change which gives you the mental satisfaction also.

Accountability: When we perform a daily routine of exercise at our home, we miss the sessions or many a times it happens that we give a small duration of time to a good exercise. This hindrance is removed if we hire a gym trainer because we know that we are accountable to the gym instructor and the instructor also keeps a constant check on the daily exercises performed by us. The chances of missing the sessions are decreases by performing exercises in the presence of gym trainer.

Variety: A skilled trainer teaches you the exercise with various methods to make you more fit and flexible. Your instructor will keep on changing your schedule so as you are neither bored by the same session nor do you keep focusing on only one part of the body.

So, be determined if you want to get rid from the bulky and heavy bodies. Do not lose hope as the skilled personal trainers are always there to provide you with the right kind of assistance for gaining great body.

Will You Feel More Zen If You Practice Yoga At A Gym Or A Specialist Yoga Studio

If you have decided to take up yoga practice then the best place to start learning all about the poses and postures is by working with a yoga teacher. But should you look for a class at the gym or a specialised yoga studio?

There are five areas you will want to think about when making your decision and these are: cost, convenience, the instructor, the ambiance and the community. In this area we’ll look at each of these in turn to help you make an informed decision.

1. Cost

Yoga is most effective when practiced at least three times a week, so you will need to keep this in mind when considering the cost of classes. If you are already a member of a gym then you should ask whether they offer yoga classes and whether the cost is included in your membership.

If you’re not a gym member then you might want to consider a yoga studio instead. The class costs might be more expensive but you need to keep in mind that you can take drop-in classes without signing up to a contract, which is usually the case with a gym or health club.

2. Convenience

When do you want to do your yoga practice? First thing in the morning, during your lunch hour or in the evening? Take this into account when choosing a class as it might be more convenient to find a location near to your office so you can go to classes on the way to work.

Yoga studios are likely to provide more options in terms of number of classes and times, especially the larger studios. Gyms on the other hand have to offer a number of fitness classes so you might find the yoga classes are few and far between.

3. The instructor

Finding a good instructor is probably the most tricky part of your search. You’re probably more likely to find a dedicated teacher at a yoga studio; some gyms have been known to ask their trainers to cover yoga classes on the side.

You’ll want to talk to the instructor and find out how long they’ve been practicing yoga and whether they practice in their own time. Finding a good yoga teacher is like finding a mentor and you should look for someone who you connect with.

4. The ambience

Most gyms are noisy places with lots of loud music and sweatiness and people milling around; while this atmosphere works for most exercise it’s not really suited to the calming, meditative nature of yoga.

A yoga studio on the other hand is built for the sole purpose of yoga practice and the environment and ambiance will be much more relaxing and welcoming. Many play mood music and some even burn incense.

5. The community

If you want to meet other people who enjoy yoga then you might opt for a studio where this sort of friendly atmosphere is encouraged. Some studios have lounge areas with couches to encourage people to stay awhile after classes to get to know each other.

Gyms on the other hand are often much more impersonal, but this might suit your needs better.

To reap the benefits that yoga has to offer you need to practice at least three times a week and you will learn much more quickly if you are comfortable with both your instructor and your surroundings.

You also need to ensure that you can afford to take the classes regularly, and that you don’t have to go out of your way to attend them.

Take these things into account when choosing a yoga class and you’ll be on your way to reaping the benefits.

Dirty Secret To How To Get Abs Without Gym

Now, after your run, do your ab training. Do 4 exercises focusing 1 exercise on your upper abs, one for your lower abs and one for you core. For each exercise, do 3 sets and about 30 reps each set. For starters do crunches, reverse crunches, bicycle crunches and plank. For your plank exercise, do about 1 minute and really squeeze your abs.

There you go, this my dirty secret to how get abs without gym when I was college where sometimes I do not have access to go to gym and have to prepare for a contest or modeling show. Please ask advice from your doctor before trying it if you have any medical issues.

Do not try to use this technique for long term, for about 1 month is ok. It will hit plateau because you still need weight training to increase your metabolism. In order to make your weight loss long term and get maximum results. You need to get yourself a weight loss system that works for you.

Grant Cardone’s First Turnaround King Episode

The first of the two Turnaround King episodes takes us to a Whippany, NJ Gold’s Gym franchise that’s on the verge of closing. Gym proprietors, the Puleos family, are faced not merely with losing their business, but are also at risk of losing the family home which had been mortgaged to keep this business afloat.

Grant begins the show simply by entering the fitness center incognito – furnished with a concealed camera disguised as a button on his suit. He starts noticing problems at once. As a potential customer, Grant isn’t really dealt with adequately, and finds it difficult to find a person to take care of him. Youngest son Jon sits behind the counter and isn’t very attentive. Grant asks questions. “Where is the pool?” Jon points toward an Olympic sized pool off in the distance. Grant notices an empty refrigerator. Asking about the price he is told $10 a month.

Jon explains this is because of the competition. There have been several gyms opening in the vicinity and the Puleos want to give the lowest price. Grant leaves the fitness center with nothing but a free 7 day pass. There wasn’t any real attempt to sell him on Gym membership or another product.

The Puleos family thought it would an easy task to run a gym after they first bought the place. They had seen other gyms succeeding. Now, two and a half years later, they are really struggling to remain open.

Grant sits down together with the Puleos family to talk about what is going wrong. Why are they struggling, and what can they do to correct things, to turn things around and save their business along with their home? The family mentions the hard competition as well as the high franchising fees they have to pay for the Gold’s name. Their solution to the issue of completion has so far been to make an attempt to offer the lowest prices in town.

Grant does not agree. Why are they wanting to provide the lowest price when they have one of the nicest gyms in the neighborhood?

Staff Debriefing

Grant gathers the owners and staff together for a meeting on the gym floor. This is where he reveals his visit while using the hidden camera. Grant plays the tape for everyone to check out. It isn’t a flattering portrait of how to treat a client and the owners appear uncomfortable watching this video.

Grant makes some initial observations: The empty fridge – just looks bad. They don’t seem to be doing business for the Twenty-first century – they’re not using email, cellular phone, and other technology advances that’s all so crucial to run a successful business here in 2011.

And perhaps most significantly, they need a step by step process for enrolling a new customer. They didn’t even mention the gym to a prospective customer, they didn’t show him around. They didn’t even try to sell their product.

Grant asks the owners to leave the room. He wants to talk to the employees alone – they’ll be more open. Immediately, various personnel did open up. They had definite opinions of what the issues were. Gross mismanagement. The right hand doesn’t really know what the left hand is doing. They have to have a leader – someone who will step up and take charge.