Most people don’t realize that it is very easy to exercise at home or outside the gym with very little equipment. Hollis Lance Liebman, author of Outdoor Physique, uses the planes of motion and bodyweight exercises for a total body workout which you can easily complete nearly anywhere.
Below are 9 exercises which you can easily do outside the gym. All of the movements can be performed either indoors or outdoors, for nearly any age, sex and/or level. While you can do these by themselves, to get a complete body workout, it’s best to do these together in circuits and then combine the circuits. By grouping these exercises together, it will work most of the major muscle groups in the body. Continue reading →
You’re off to the gym. You’ve eaten, picked out your clothes, your music and consulted social media with its near legion of motivational pics and often impossibly high standards to psyche yourself up for the impending workout/onslaught. It’s on, bro! Let’s do this! Continue reading →
It’s summertime. And that means more outdoor activity, less restrictive clothing, and quite simply, more of a visible you. Hollis Lance Liebman, author of Complete Physique has the following tips for anyone who wants to look feel and look their best hitting the beach this summer. It’s a great time to reset your fitness at every level.
TAKE IT OUTSIDE With the inviting sun and fun weather, it can sometimes be difficult to get to the gym for the usual routine. You can renew your mental and physical spirits by getting back to basics by simply taking it outside. Pushups and bodyweight squats, along with running or biking can all be performed amongst the elements. Additionally, bands, Swiss Balls and other portable peripherals can add variety and fun to a sometimes stale and stagnant workout.
WORK YOUR ENTIRE BODY Sure the chest and arm muscles receive a lot of attention, but keep your workouts in balance. A flawless upper body that sits upon stilts is not a good look, nor is it optimal for total body fitness. The often neglected muscles such as the calves, forearms, posterior deltoids, hamstrings and even your core, will definitely detract from you being all that you can be. You’ll not only look more balanced, you will actually be more balanced in your daily performance in life.
EAT SMART FOR MUSCLE TONE Many fat-loss programs require drastic caloric restrictions and extreme amounts of cardiovascular exercise. The problem is that most also do a pretty good job of wasting away your muscle mass at the same time. Regardless of what your fat loss goals might be, losing muscle tissue is never a good idea–it slows your metabolism to a crawl. Instead of following a low-calorie diet, follow a dietary plan that will enhance your ability to both build and preserve muscle, and rev up your metabolism in the process.
STRETCHING IS ESSENTIAL, BUT DON’T GO BALLISTIC Have you heard of ballistic stretching? It’s a kind of stretch in which you move into a position and then bounce to stretch the muscle. An example would be bending to touch your toes and then bouncing to reach them. Ballistic stretching can do a lot more harm than good, tightening the muscle and leading to injury. During and after your workout are ample times to stretch as your muscles and warm and pliable, unlike at the onset of your routine when your muscles are cold and restrictive.
PLAN TO LOOK GREAT…AND FEEL EVEN BETTER! The desire to look great in your swimsuit may be what’s inspiring you to get in shape, but remember that the results will be more than just cosmetic. As you build muscle and stamina, you’ll be able to excel at classic summer sports like beach volleyball, swimming, and surfing. The active habits that you form this summer will inspire you to stay fit year-round!
HOLLIS LANCE LIEBMAN has been a fitness magazine editor, national bodybuilding champion, and author. He is a published physique photographer and has served as a bodybuilding and fitness competition judge. Hollis has worked with some of Hollywood’s elite, earning rave reviews. Visit his web site, www.holliswashere.com, for fitness tips and complete training programs.
Nationally recognized fitness expert, Michael Wood, CSCS, author of the new book TBC30: 6 Steps to a Stronger, Healthier You published by Wicked Whale Publishing, talks about one of the best and easiest workouts you, and anyone, can do.
Running, walking or bounding up the cement stairs at Harvard University stadium for many people, including myself, never seems to get old. All you need to do is to visit the city with the world famous zip code (02138). On any given morning, especially the weekend, you’ll see all types of people, male and female, athlete non-athlete, young and old, moving through their workout routines at the nations second oldest stadium built-in 1903. The oldest stadium, by the way, can be found on the campus at the University of Pennsylvania, built-in 1895. Continue reading →
The Dumbbell Workout Handbook: Weight Loss is an all-new collection of dumbbell workouts, providing a complete fitness program using dumbbells to lose weight while improving total body fitness. With beginner and advanced workout circuits perfect for every fitness level, The Dumbbell Workout Handbook: Weight Loss is the complete guide to burning fat with dumbbells.
Developed by best-selling fitness author and strength and conditioning expert Mike Volkmar, this collection of dumbbell workouts will challenge you by promoting total body fitness while burning away unwanted fat. Below are the top 10 reasons to love dumbbells for weight loss according to Mike Volkmar. Continue reading →
Jessica Schatz, The Core Expert™, uses her extensive knowledge, skill, and heart to motivate others to live better, happier lives. Find out from her why she thinks the Bosu Ball is the only piece of equipment you need for your home gym for total fitness.
If there is only one piece of home gym equipment that you will ever buy, make it a Bosu Ball (www.bosu.com). It will provide you with the most comprehensive workout every time, hands down.Continue reading →
Robert Hamilton Owens has done a lot–mountain climbing, radio and TV personality, keynote speaker, minister, Ironman®, philanthropist, triathlete, Special Ops Pararescueman, and father of five. But of all the pursuits he’s undertaken, there’s one title that best describes this literal force of nature: Robert is “The Fittest 66-Year-Old in the World.” Below are his 7 tips for lifelong fitness. Continue reading →
According to Stanford Children’s Health, there are over 3.5 million children who sustain sports-related injuries every year. Add to that the notion that around 70% of kids who play organized youth sports quit by the time they turn 13, and it’s clear to see the red flags. Those who have a school-aged athlete can help them to avoid being injured and becoming burned out, leading to a longer love of and participation in sports.
“Many parents start out seeing how their child loves a particular sport, only to be surprised when they either walk away from it altogether or they end up with injuries,” explains Coach Sarah Walls, personal trainer and owner of SAPT Strength & Performance Training, Inc., who is also the strength and conditioning coach for the WNBA’s Washington Mystics. “The good news is that by taking a proactive approach, this can largely be avoided. I’ve worked with many young athletes and have helped them to avoid injuries and hold onto that passion for the game.” Continue reading →
Running is a great exercise enjoyed by all age levels and abilities that carries many benefits: keeps the heart healthy, reduces stress, burns calories and more. Unfortunately, runners and injuries go together like kids and dirt, and you rarely have one without the other. What can you do to protect yourself from injuries?
Dr. Alan Shih is the director of podiatry at Head to Toe Healthcare, and offer these 10 tips for runners to better protect themselves from injury. Continue reading →
1. Swim each session in organized, coached workouts.
Add the most value to your time in the pool by working with a coach on your stroke each time you hit the water. A group swim session will motivate you to get the most out of your swim time. And its fun! Continue reading →
