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» Minimalist Fitness: How to Get In Lean Shape With Little or No Equipment

» Minimalist Fitness: How to Get In Lean Shape With Little or No Equipment
Two common barriers for people who want to exercise and get in shape are a lack of time and money needed for fitness. Who has the time to go to the gym, or buy expensive equipment, or take long bike rides? Well, if those are the things stopping you, you’re in luck. It takes no equipment to get a great workout and get in shape, and with one or two pieces of simple equipment, you can turn that great workout into a fantastic one, you magnificent beast, you. And with little or no equipment required for a fantastic workout, you can do it at home, or wherever you are. It’s hard not to find time for this type of workout — you can do it while watching TV, for goodness sake! The Pros and Cons of Bodyweight Exercises Using just your bodyweight, you can do a large number of challenging exercises. If you add just one or two pieces of equipment: a dumbbell, a kettlebell, a jump rope, a medicine ball, or a chinup bar, for example, you can increase the challenge even more. My Workout — Just a Sample Related:  Fitness, and Nutrition

13 Tips to Actually Enjoy Exercising Is staying in shape always something that gets bumped to the bottom of your list? I know many people that complain about not having enough time to exercise. I think they are lying to themselves. The real problem is that they hate exercising, so it will never be a priority. I used to hate exercising too. Here’s some tips to make exercise something you actually want to do: Make it a Habit – Remove the thinking element. Beginner Workout Routine - Weight Training For Beginners Below you will find 3 versions of my own beginner workout routine that I most often recommend to beginners with any weight training goal (building muscle, losing fat, increasing strength, etc.). If you haven’t already done so, be sure to read my intro into beginner workouts and routines to confirm that you ARE indeed a beginner and to learn what the main guidelines and goals of a beginner workout routine truly are. With that out of the way, let’s get to what you came here for. The Schedule The first thing you need to know about this program is what weight training split and weekly schedule it will use. If you’ve ever read any article I’ve ever written about weight training frequency, splits/schedules or just beginners in general, then you definitely know what split we’re going to be using. I’m of course talking about the 3 day full body split, which is by far the most highly proven and often recommended workout schedule for beginners with any goal. Week 1 Week 2 Makes sense now, right?

Cool Running | The Couch-to-5K ® Running Plan By Josh ClarkPosted Saturday, 1 January, 2011 Couch to 5K ® | Beginning Running First off, you may be asking, "exactly how many miles is a 5K?" A 5K is 3.1 miles. You should ease into your 5K training plan gradually. It's easy to get impatient, and you may feel tempted to skip ahead in the program, but hold yourself back. Start Your 5K Training | A Few Minutes Each Week Each session should take about 20 or 30 minutes, three times a week. Be sure to space out these three days throughout the week to give yourself a chance to rest and recover between efforts. Run for time or run for distance There are two ways to follow this Couch to 5K ® training program, to measure your runs by time or by distance. Before setting out, make sure to precede each training session with a five-minute warmup walk or jog. Cool Running’s Couch to 5K ® Program is available for purchase online through iTunes or the Google Play Store. 5K Training Schedule

Women's Beginning Dumbbell Workout This is a great 30 minute beginning workout for women that can be done at home. It combines cardio and resistance training into one non-stop great workout that will help you lose fat and get stronger. The only thing required is a pair of cheap dumbbells, about $10 at a big box retailer. Burpees for cardio, 10 minutes You will do 10 minutes of these non-stop for a cardio workout. You start in a standing position with your hands over head (photo 1). Pushups for chest, 5 minutes Do the knee pushup on a carpet or cushion to protect your knees. Full Body Dumbbell Combo, 10 minutes For this ten minutes you will be doing this great whole body workout combo. starting position: Plant your feet about shoulder width apart. starting position: Knees slightly bent but stationary. The last dumbbell exercise in the full body dumbbell workout sequence is the dumbbell shoulder press. Front Planks, 5 Minutes The front plank is deceptively difficult, how hard can just laying there be? Weekly Schedule Nutrition

The Healthy Gamer: Exercise - Living With a Nerd Gaming is a hobby that can require a large time investment. So how is a gamer supposed to stay in shape? With this first entry in our Healthy Gamer series, we explore ways to stay fit while continuing to game as much as you always have. Stationary Bike I am no longer able to lift weights due to multiple injuries sustained over the years (navicular fractures in my wrists, L2-L3 vertebrae fusion, knee problems, and more!) As for recommendations on recumbent bikes, I myself have a Scwinn Active Series 20. Pushups Pushups are a load bearing pillar of any exercise regimen. If you want some great tips on how to change up your routine and raise your pushup number quickly (and safely), I highly recommend hundredpushups.com. “Active Gaming” While things like Wii Fit and EA Sports Active are exercise-oriented, I find that they are bit too dull to be effective for regular use. 1share 0share

Best Bodyweight Exercises for Fitness and Weight Loss Bodyweight exercises are a great way to help you lose weight. They also help to burn belly fat fast. They combine a cardiovascular workout with a muscle building workout, so burn fat while you are exercising out and also increase your metabolism as a result of muscle development. Bodyweight exercises are considered to be very “old school”, they are still promoted in martial arts classes, military fitness training and strength training for dance, sports and many other activities. Circuit training exercises are often part of a weight loss and fitness plan. One of the best things about a bodyweight workout is that you can perform most of the exercises with no equipment at all, so whether you are at home, in a hotel room, in the park or office, you can exercise when you want. The Bodyweight Exercise Routine This simple routine will work your whole body. When performing a bodyweight circuit you should exercise with intensity to maximise fat burning. The Bodyweight Circuit Exercise Instuctions

Top 10 Bodyweight Exercises for Beginners in Parkour In Parkour, practitioners learn to turn the world into a playground. But they should also learn to use common objects like trees, rails, benches, and walls as exercise equipment. Even though I recommend some basic weightlifting for intermediate and advanced athletes, at APEX Movement, our level one students perform only bodyweight exercises. After all, you should not be moving around additional weight without a good understanding of how to move your own body. In this article, I have compiled a list of my top 10 exercises for beginners in Parkour. #10 Plant Plyos The plant plyo is a great exercise for building strength and power through commonly used movements including punching, squatting, tucking, landing, and blocking. #9 Lunges The lunge is a common exercise used to develop single leg strength. #8 Wall Handstand The handstand is an important fundamental of gymnastics, and should be in Parkour as well. #7 Broad Jump Burpees #6 Tuck Jump to Silent Landing #5 Knees to Elbows #4 Wall Dips

How to Level Up in the Game of Life | Nerd Fitness - StumbleUpon Ding! This may be the sweetest sound you can possibly hear when playing a role-playing game (henceforth referred to as an RPG). “DING!” or something similar depending on the video game you’re playing, means that your character completed a certain number of quests, killed a specific number of monsters, and ran enough errands to level up. Congratulations, or “grats!” It’s this particular reason that games like World of Warcraft, Rift, Oblivion, Everquest 2, and any other RPG are so damn addictive: there’s always another level to reach, another dragon to kill, and better armor to acquire. Today, we’re going to turn life into a giant role playing game. Since day one, the tagline for Nerd Fitness has been “Level up your life.” Today, you’re going to learn how. Don’t complain about your starting zone Let’s assume that you hit the random button when creating your character in World of Warcraft - you were hoping for a good looking elf and ended up with a goofy-looking ogre. That’s life. Nope. -Steve

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