Body Fat

Bodyweight Exercises

Bodyweight Exercises Solutions

Scientists have made a shocking discovery about a new form of workouts featuring bodyweight exercises.  According to researchers, “To our amazement, subjects have been able to build muscle and burn fat without expensive gym equipment or fancy infomercial gadgets bought at 4am for $39.95. We’re shocked by these results.”

Haha! Of course, I’m just kidding about the scientific study, but the truth is that most people just don’t give bodyweight exercise training the respect it deserves. After all, gymnasts develop lean, powerful, sexy bodies with bodyweight training, so imagine what it can do for you.

I first discovered bodyweight exercises back as a poor student after my first year of college. During my high school years I had been a gym rat, lifting weights up to 6 days per week. However, when I went away to school, I quickly got sucked into the dorm-room lifestyle, skipping the gym for weeks on end. Sure I played a few sports, but the food – and drink – that I was consuming had a real downfall on my muscles and was a boost for belly fat.

At Christmas I went home, and being too broke to spend the money on an expensive gym day pass, I started reading some of my old Men’s Health magazines that were lying around the house.

Eventually I stumbled across an article on bodyweight exercises, complete with a circuit workout that I could do with no equipment. This was a massive, life-changing breakthrough. The workout I did that day in my bedroom would literally lead to a career in creating at home workouts focusing on no-equipment bodyweight workouts. Plus, I’d eventually have my own workouts published in Men’s Health.

But that didn’t happen overnight. I quickly realized that even bodyweight routines could get boring fast if you didn’t have a variety of exercises for your routine. So this began a long journey to discover all of the bodyweight exercises in the world.

As a young, naïve trainer, I thought this would be an easy task, but here I am over 15 years later, and still learning. Just this year I’ve discovered the “Kong” exercise, the Screw Press, and a few others from the ShapeShifter workout bodyweight coaches. Pretty impressive stuff what you can do with your own body weight and some creativity.

I want to invite you to join my journey – a never ending quest to not only discover the hundreds of bodyweight exercise variations, but also to help over 1 Million men and women – just like you – to transform their bodies and their lives. I know that we can do it, no equipment required.
On our journey, you’ll discover how to do bodyweight workouts that are better than most workouts people do with cardio equipment or weight machines. You’ll also benefit from the cost-effectiveness of being able to train without equipment, doing fat burning workouts anytime, anywhere.

I’ve trained in hotel rooms in Sydney, on beaches in New Zealand, beside rooftop pools in Dubai, in my bedroom in Canada, in the Zakopane mountains of Poland, in the forests of Lithuania, at resorts (nice and not so nice) in Mexico, and while stuck in ill-equipped hotel gyms all across America. Like I said, it’s been an epic bodyweight journey, both figuratively and literally.

Of course, and don’t get me wrong, I love my weight training routines. I still do them weekly, but as my friend Jason Ferruggia taught me, we need to use bodyweight versions of exercises whenever possible.

For example, instead of doing seated machine rows, we should use bodyweight rows instead, where you lie under a bar, and row your chest up to it. For beginners, bend your knees to reduce the resistance. As another example, use dips and advanced pushups instead of the pec-dec machine. You’ll build more everyday strength by using bodyweight exercise methods.

And having an incredible library of bodyweight exercises allows you to take your workouts outside of a stuffy gym, basement, or hotel room into the fresh air. You can literally do these exercises at a park, without having to drag heavy weights.

I also enjoy kettlebell training, and appreciate the fact that you can do kettlebell workouts outside, however, it can be extremely difficult and annoying to drag a 35lb – or more – kettlebell down the street to the park. And it’s worse trying to take it home after you’ve finished your kettlebell workout.

But the biggest concern most of my clients have is, “Can I really get as good of a workout with bodyweight exercises?”

Fortunately, the answer in most cases is, “Yes. You should even be able to get a better workout with only bodyweight moves.”

That said, let’s take a look at what bodyweight workouts can’t do. First of all, if you want to be a champion bodybuilder, there’s no doubt that at some point you’re going to need to lift weights. Bodyweight exercises can build muscle, especially with dips, pullups, chin-ups, and single-leg exercises, but for maximum muscle, there are no replacements for squats, deadlifts, and heavy presses.

But think about it, how many pullups can you do right now? If you answered 10 or below, than you’ve just proven that a bodyweight exercise can be difficult enough to build strength and muscle. After all, if you wanted to build your back muscles with pulldowns, you’d choose a weight that you can only do about 10 times. So yes, bodyweight exercises, in many cases, can work as well as weighted exercises for building muscle in beginners, intermediate lifters, and even for some folks who have been around the gym for a long time.

The second thing bodyweight exercises can’t do for you is to turn you into a marathon runner. While I’ll show you a way to perform bodyweight exercises in a unique circuit workout style that burns fat and increases your heart rate dramatically, there’s simply no replacement for pounding the pavement if you truly want to run a marathon. But again, you can increase your cardiovascular fitness with bodyweight circuit training. More about that in a moment.

Third, you’re not going to win any powerlifting competitions if you only use bodyweight exercises. However, as my friend Bill Hartman recommends, most guys shouldn’t start bench pressing until they are able to do 50 pushups in a row. Can you do that? That’s a good challenge.

And if you build up to being able to do 30 consecutive dips and 15 consecutive pullups, you’re going to be pretty strong on the bench press, don’t you think? But if you really want to deadlift 405, then yes, you can’t do that on bodyweight exercises alone.

But what can you do with bodyweight training?  Well, you can…

• Build an amazing and sexy beach body – Many of the men and women on fitness magazine covers use a lot of bodyweight exercises, and some of the guys never touch a weight at all
• Burn belly fat in short, burst workouts without long, slow, boring cardio – I’ll show you how with my unique Bodyweight Cardio workouts
• Increase your vertical jump, improve your sports performance, and enhance your agility and range of motion – Jumps, single leg exercises, and dynamic mobility bodyweight exercises are powerful ways to become a better athlete without squatting or deadlifting
• Build stronger abs and reduce low back pain – Using the total body ab exercises and so many of the new, cool “core training” bodyweight movements, while avoiding situps and crunches.

That last point might come as a surprise to you, but there are in fact many bodyweight exercises that you should never do, including sit-ups and crunches. There are very few exceptions when those exercises should be done. For most other bodyweight exercises, everything is situational.

For example, jump training is a great form of advanced bodyweight exercise, however you shouldn’t do jump training on concrete. Another exercise, lunges, are great for many people, but not for overweight beginners who can’t do the exercise properly without falling over or losing body position. So each bodyweight exercise must be done with proper form and under the right circumstances.

In my other articles, we’ll show you how to do all these bodyweight exercises properly, and you’ll discover cool moves such as:

Beginner Bodyweight Exercises

• Hip extension
• Plank
• 1-leg hip extension
• Kneeling pushup
• Side plank
• Stickup

Upper Body Bodyweight Exercises

• Pushups: Grasshopper, Spiderman, Close-grip, Elevated, Off-set, and many more
• Pullups: Wide-grip, Sternum, Alternating grip, Spiderman, and Pullups with Kneeups

Lower Body Bodyweight Exercises

• Squat variations: Prisoner, Split, Bulgarian Split, and Pistols
• Lunge variations: Reverse, Prisoner, Rotational, Reaching, and more

Total Body Ab Bodyweight Exercises

• Mountain climbers, spiderman climbs, and cross-body mountain climbers
• Hanging leg raises, pikes, and L-pullups
• Cross crawls, Alligators, and Bear crawls

Advanced Bodyweight Exercises

• Burpees, Lunge Jumps, the Kong, and many more

As you can see, you’ll be able to have a LOT of fun with bodyweight training. It’s not just pushups, situps, squats, and crunches, but instead hundreds of unique movements that make your fat burning workouts fun to do, anytime, anywhere.

And after you learn all of these exercises, I’ll show you how to put them into advanced workouts, such as my Bodyweight Cardio fat burning system. This is a mix of all types of bodyweight exercises in a unique, high rep, moderate to high intensity circuit. This is hybrid training at its best.

In fact, my bodyweight cardio workout series is one of my most popular training methods, because it allows people to replace interval training when they don’t have access to cardio machines or hill sprints. You’ll be shocked at how intense these workouts can be, and how your heart rate will dramatically increase for maximum fitness benefits.

How to choose the Right Bodyweight Exercises for you

As you’ve discovered on your short introductory journey to bodyweight training, there are a lot of advanced bodyweight exercises to choose from. And that’s why you need to be careful.

At first you might think that bodyweight exercise workouts are not advanced, and you might jump into advanced circuits or movements too fast. So I urge you to be conservative and build up slowly. Soon you could be doing handstand pushups supersetted with vertical jumps, followed by the Kong and a set of 15 pullups. But that’s probably not going to happen today, so keep reading for more articles on bodyweight workouts that are right for your fitness leve1

So until research scientists actually start giving bodyweight exercises and workouts the attention they deserve, keep coming back for more bodyweight workout ideas that are proven – thanks to thousands of Turbulence Training clients all over the world – to build muscle and burn fat without equipment.

Click Here for 101 Bodyweight Exercises and more

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Bodyweight Cardio

The Truth About Bodyweight Cardio

The first truth about Bodyweight Cardio is that it has the worst name in Turbulence Training history. I’m not sure what I was thinking when I put that label on it, but I’m not 3 workouts deep and pretty much stuck with it. A better physiological description would be, “Bodyweight Interval Training” or “Bodyweight Metabolic Conditioning”. I call bodyweight circuits a hybrid of strength and interval training. The bodyweight exercises used in these particular workouts are not so intense that they will cause you to gain muscle, but neither would you be able to work as hard as you can during sprint training.

You won’t burn as many calories in 30 minutes of bodyweight cardio as you would in 30 minutes of running at a fast pace. Truth be told, only kettlebell training has the ability to burn as many calories within a workout as running at a hard pace. Think about this…each pushup you do must burn less than 1/3 of a calorie. After all, if you do 100 pushups in 3 minutes (that’s my score in the Martin Rooney 3-minute pushup test), there’s no way that I’m burning more than 15 calories per minute (not when running at a fast pace only burns 16-20 calories per minute). So in terms of “within workout” calorie burning, bodyweight cardio does not beat regular cardio.

Bodyweight Cardio – Metabolic Conditioning

That said, because bodyweight cardio is a combination of resistance training and interval training, you should get greater post-workout calorie and fat burning benefits. And knowing what we know today about metabolic resistance training, and based on Alwyn Cosgrove’s description of the two types of MRT that he gave us last year, it is easy to place bodyweight cardio in the metabolic conditioning category (higher reps, less soreness from a session, sustained high heart rate). As Alwyn said, “Your body doesn’t really know what it’s doing, all it knows is that it gets your heart rate up.”

So the key and challenge is to create bodyweight cardio workouts that put the greatest demand on our cardiovascular systems (to burn a lot of calories within the workout) while taking advantage of the depletion results from the interval-like and resistance properties of bodyweight training to increase the between-session calorie burn (like we get from regular weight training). To do this, we should use the non-competing exercise rule we use in our TT workouts. If creating a circuit, going from a lower-body exercise to an upper-body exercise is most appropriate, as is focusing on as many single-leg exercises as possible. The “Big 5” circuit approach works well for this: Squat, Push, Pull, Single-Leg, Total Body Ab, as does the Big 6 (addition of a jump exercise at the start) and Big 7 (further addition of a sprint type exercise at the end of the circuit).

Bodyweight Cardio for Athletic Lean Look

Bottom Line: Bodyweight cardio will help you get that lean, athletic look, even when you don’t have access to any equipment. You won’t build a lot of muscle, but you can burn quite a few calories and lose body fat almost as fast as with any other TT workout (of course, there will always be people who respond to this workout at extreme levels – and that’s why you need to experiment and find out what works best for you).

Click Here for the best bodyweight cardio workout manual on the planet!

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Muscle Building Workouts

The best muscle building workouts are not found in the classic muscle mags that you buy in stores. In fact, those mass training programs might be one of the worst things you could do for bodybuilding. Here’s why…

You see, there’s a simple “gain muscle formula” all good personal trainers and strength coaches follow for building size. This formula is different than what professional bodybuilders use. And that difference is good trainers and strength coaches don’t use steroids – massive amounts of steroids – like professional bodybuilders do every week.

So if you want to gain muscle the safe, simple, and natural way, you need to use the proven muscle gaining secrets formula that is based on volume.

Now before we get to that exact formula, I want to introduce you to a few important training techniques you need to know, as well as the best muscle building exercises to use in your program.

If you’ve been using only bodyweight exercises at home– that’s where I started too – or in bootcamp workouts then you’ll need to be ready to make some big changes in your mass building program. While it’s true you can gain some upper body muscle with chin-ups, dips, pullups, and advanced pushups, it’s difficult to get all of the muscle growth you want from such a limited repertoire of exercises.

In addition, you’re going to change from regular, boring straight set muscle building workout techniques to using more advanced methods, such as supersets, circuits, drop sets, density sets, and even a few negative reps.

Essentially, you’ll be using metabolic resistance training for muscle building. That’s one of the most popular methods for gaining muscle without gaining fat at the same time. In fact, you really can’t achieve build muscle and lose fat at the same time without these methods.

Muscle Building Workout Exercises

Let’s spend a little more time looking at the exact exercises that build muscle. Starting with the lower body, you’re going to love the results you get from squats, deadlifts, and lunges. Those are the best exercises to start with, although you don’t need to do all of those in one workout. That’s where the muscle magazine workouts go wrong, by having you do too many exercises too soon.

In addition, the average personal trainer doesn’t realize this, but squats and deadlifts will help you get big and strong over your entire body.

Loading and unloading all of the plates, getting a tight squat position, and pulling the bar off the ground in the deadlift can help you get a big, muscular upper back. These are two of the best “build muscle exercises”. These are essential exercises for gaining mass, getting strong, and becoming a powerful athlete.

For your lower body, training the glutes (your butt), hamstrings (back of the upper legs), and quadriceps (front thigh) are most important. If you struggle with your calves, don’t worry. Just use the muscle gaining formula included below and you’ll have everything you need for that tough bodypart.

Now for the fun training. Let’s look at building muscle for the upper body. First, we’ll start with some ab exercises. After all, even though you want to gain muscle, you still want 6-pack abs, right? (If not, you can just skip ahead from this section.)

The good news is that you no longer have to use boring, ineffective crunches. Never again do you need to spend 30 minutes on an ab program. That’s a waste of your time that would be better spent showing off your newly gained muscle to the ladies at the club, the beach, or even in the squat rack.

Some of the best ab exercises are the simplest, including ab wheel rollouts, hanging leg raises, and cable-based exercises. Stick to these in your muscle building workouts, done twice per week, and you’ll be set. You don’t need any more time spent on the abdominal muscles.

For your upper body, starting with your chest, you’ll focus on dumbbell exercises and a few barbell pressing exercises. But from a pure muscle building and variety standpoint, you don’t need to do bench presses. In fact, you’ll be able to build just as much muscle without hurting your shoulders and rotator cuff muscles by using dumbbells. And you can just do dumbbell presses at home.

Now for your back muscles. Please don’t make the classic mistake of neglecting this important muscle group. If you don’t train your back, you’ll end up at risk of injury to the shoulder joint, and frankly, you’ll look like a goof. You want a big, intimidating upper back and lats (the muscles you use in pulldowns and pullups).

Dumbbell and barbell rows, seated rows, pulldowns, and the bodyweight exercises of pullups and chin-ups are the best exercises here. Fortunately, you’ll gain muscle with deadlifts too.

The third biggest upper body muscle group to address is your shoulders. Often the traps, the big muscles of the upper back behind the neck, are included in shoulder training programs, but in reality they belong with the upper back exercises.

For your shoulders, you’ll gain size with military presses, 1-arm dumbbell presses (these are easier on your shoulder joint than barbell presses), and lateral raises (front, side, and rear lateral raises). But don’t overwork your shoulder muscles. Always remember these muscles are heavily involved in presses, rows, and deadlifts. Your shoulders even work hard to support the bar when you squat.

Finally, we need to talk about muscle building exercises for your arms. Biceps curls of all kinds (such as incline, preacher, Zottman, reverse, and hammer) should be alternated with a variety of triceps exercises (including lying dumbbell triceps extensions, cable pressdowns, and overhead extensions). This will help you build equally impressive triceps and biceps muscles. Those are the best type of triceps and biceps muscle building workout routines.

But here’s one thing you have to know. Muscle building routines are important, but without one more factory, you won’t gain as much muscle mass as you want. And that forgotten factor is muscle gaining nutrition. You need to eat more calories than you need. This is where a lot of guys mess up the muscle building process.

Muscle Building Workouts Diet

The easiest way to make sure you are using the right muscle building diet is to add calories to breakfast and post-workout. If you aren’t eating, you won’t be growing. Don’t skimp on your calories, and make sure you have a liquid post-workout drink of at least 20 grams of protein and 30 grams of carbohydrate after training.

Protein is important, but you don’t need any more than one gram of protein per pound of bodyweight. That’s it. You don’t need 500 grams of protein to build muscle. Calories are more important than protein, once you’ve hit your minimum protein intake.

So now you know the two most important factors in your muscle building workout routine. They are nutrition and training, and that brings me to the muscle building formula. The secret word is volume.

Muscle training volume plus Muscle nutrition volume equals muscle growth with the right muscle building workouts.

If you don’t have enough of the right muscle building exercises, if you don’t do enough sets and reps with the right weight, you won’t have the required muscle training workout volume to stimulate muscle growth.

And if you don’t have enough calories, enough protein, and enough of a post-workout shake, you won’t have enough volume of food to grow.

If either one of those factors are missing from your muscle building equation, you won’t gain muscle mass as 

fast as you desire. So remember the formula.  

Train hard, eat big, and that’s the best muscle growth workout and nutrition advice you can get. Good luck with your muscle building workouts.

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Body Transformation Contest

Have you ever noticed those before-and-after photos from a hard-to-believe body transformation contest? Often you see these in magazine supplement ads, and those photos of ‘professional models’ taint the truth about what people can achieve in just 12 weeks, so please don’t be skeptical when you see real people getting results.

Furthermore, not everyone needs to train 4-6 hours per day like on those weight loss loser transformation shows. In fact, men and women have used short, burst Turbulence Training workouts to lose up to 33 pounds in 12 weeks. This is possible, and you’re about to discover how.

It all starts with 5 steps that are common among almost every body transformation, and even among personal non-fitness transformations. See if these apply to you. If they do, then you’ll be able to lose fat fast with metabolic resistance training workouts and bodyweight exercises so you can transform your body and your life – you might even get those 6 pack abs you’ve always desired.

The first step in a body transformation is “Planning and Preparation”.  One truth about fat loss that every success story understands is that diet is more important than exercise for fat loss – even more important than interval training.

Therefore, a common attribute among transformation contest winners is to set aside a few hours on the weekend to do weekly meal plan shopping and preparation. Whether you use Isabel De Los Rios’ Diet Solution Program or Brad Pilon’s Eat Stop Eat manual, you need a proven diet plan for your fat loss success.

Step two is to start “Building Habits”. You’ll need to take baby steps to improving every day. You want your nutrition to be better today than it was yesterday. Always aim for improvement, in both your diet and your metabolic resistance training workouts. If you attend bootcamp workouts, promise to give a little more each time and encourage those around you.

The third essential step in a transformation contest success story is “Right Thinking”. No matter what anyone says or does, YOU control how you react. You can get angry or you can choose to learn from the situation and react in a more productive manner. You are under your control. Your diet and workouts are under your control. Your consistency is under your control. Only you can do it. You are the master of your body transformation.

The next step is to “Measure Your Progress”. Record your workouts and nutrition each day. Take photos every 4 weeks to record your muscle building progress or your progression to six-pack abs. You need something to measure yourself against.

The fifth and final step is to “Never, EVER, give up”. Nothing completes a body transformation quite like this last step. After all, many success stories may have tried repeatedly to lose body fat in the past, but it doesn’t always happen the first time.

You may need a couple of attempts to get used to the metabolic resistance training style of workouts, or perhaps you need time to like interval training, but eventually you’ll get it and achieve your body transformation if you never, ever give up.

Earlier I mentioned the supplement ads contain professional models, and often they do. These are people who have repeatedly done before and after photos, and often enter bodybuilding contests. So I consider those types of body transformations to be cheating, done just for the camera.

But in the real world, in “average Joe” transformation contests around the world, online or in bootcamp workouts, you can trust that real people really are getting real results, and it comes down to following those 5 steps.

My favorite success story from the Turbulence Training body transformation contest comes from the winner of our second contest, Catherine Gordon. Not only did Catherine lose a realistic 14 pounds of fat in just 12 weeks, but she looks 14 years younger in her after photos.

That transformation contest was magical, and not surprisingly, Catherine is a spokesmodel for those 5 habits. She followed them to a ‘T’, and combined her dietary efforts with metabolic resistance training workouts and interval training to burn the fat and shape her muscle.

Catherine is living proof of what you can do with consistency to a simple, yet proven plan. But she’s not the only one who has won a TT transformation contest. Three times per year for the last 4 years we have had weight loss contests just like the one Catherine entered.

If you’re interested in joining the next Turbulence Training fat loss body transformation contest, we’d love to have you. You can find out the details and dates at www.TransformationContest.com. All you need to do is take before and after photos and then follow your favorite TT Workouts to lose fat and get lean for 12 weeks (although we’ve recently added a 6-week program as well).

Everyone who enters is eligible to win the grand prize of $1000 cash and a 3-year Platinum Turbulence Training membership. There are four categories – Men over 40, men under 40, women over 40, and women under 40. I look forward to seeing your success story in a future transformation contest.

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