Workout Routines Using No Weight

Workout Routines Using No Weight
If your goal is lose weight, then you need to perform high intensity workouts. This is what burns calories and boosts your metabolic rate, not steady state cardio. Increasing your metabolic rate, or the rate at which your body burns calories, is absolutely crucial in for sustainable fat loss.
I want to give you a simple template you can use to develop some workout routines without weights. 
First, you need to choose your exercises. There are dozens of body weight exercises to choose from. But the main important thing is to make sure that these exercises challenge you.
Next step is to organize these movements into a workout. My favorite form of training is circuit training. Circuit training is where you perform four or more exercises back to back with little to no rest in between each set.
 Instead of choosing repetitions, I like to perform each exercise for 30-40 seconds, then move straight onto the next movement.
High intensity circuit training keeps my heart rate up, and thus makes my body work harder. The target heart rate zone is a complete myth and useless piece of information. 
If you want to raise your metabolic rate, you need to force your body to work harder.
There are two main ways to make your body work harder using body weight training. The first way is to choose challenging movements, as I mentioned earlier.
 Push ups, pull ups, and squats no longer challenge me, so I use unique and challenging exercises such as ellipse and one leg squats

Workout Routines Using No Weight

Workout Routines Using No Weight
If your goal is lose weight, then you need to perform high intensity workouts. This is what burns calories and boosts your metabolic rate, not steady state cardio. Increasing your metabolic rate, or the rate at which your body burns calories, is absolutely crucial in for sustainable fat loss.
I want to give you a simple template you can use to develop some workout routines without weights. First, you need to choose your exercises.
 There are dozens of body weight exercises to choose from. But the main important thing is to make sure that these exercises challenge you.
Next step is to organize these movements into a workout. My favorite form of training is circuit training. Circuit training is where you perform four or more exercises back to back with little to no rest in between each set.
 Instead of choosing repetitions, I like to perform each exercise for 30-40 seconds, then move straight onto the next movement.
High intensity circuit training keeps my heart rate up, and thus makes my body work harder.
 The target heart rate zone is a complete myth and useless piece of information. If you want to raise your metabolic rate, you need to force your body to work harder.
There are two main ways to make your body work harder using body weight training. The first way is to choose challenging movements, as I mentioned earlier.
 Push ups, pull ups, and squats no longer challenge me, so I use unique and challenging exercises such as ellipse and one leg squats.

Men's Workout Routines

Men's Workout Routines
I am going to tell you the all time coolest workout routine for men. It will leave you exhausted and burning calories at a significantly higher rate well after the work out is over. You will be a lean, mean fighting machine in no time. But first, let me tell you how I got to this point.
I had fallen into the same trap that everybody else seems to fall into. I was doing cardio for a certain amount of time and then lifting weights on the machines. 
Besides being very boring, I wasn't seeing any great results. So, I started researching some things.
The first thing I learned is that the more muscle you have the more fat you will burn. This is because muscle weighs more than fat and the body has to work harder throughout the day. However, I also learned that using machines doesn't allow your body the full range of motion that it is designed to have.
 Also there weight lifting exercises are broken into two camps single joint exercises where you focus on a specific muscle like when you do curls for the bicep and multi joint exercises which work multiple muscles at the same time.
These multi joint exercises are far superior to single joint exercises because they cause you to exert such effort that you actually go into a state of metabolic shock and burn calories at a significantly higher rate for days after the workout.
So, without further adieu...
Day 1: Straight legged dead lift, single armed bar bell curls, pull ups, renegade rows 
Day 2: Bench press, squats, dumb bell snatches, clean and jerks 
Day 3: Chin ups, bent over rows, dead lift 
Day 4: Military press, dumb bell swings, lunges, dips

The Most Common Workout Routine Mistakes

The Most Common Workout Routine Mistakes
No pain, no gain. That's the old motto anyone who successfully followed a workout routine chanted in their head on a daily basis. Unfortunately, the average gym member quits after only six months, well before any results actually begin to show. Take a look at some of these more common mistakes and make sure that your workout routine is squared away.
Go Big or Go Home
I had an old football coach back in High school that used to say "Practice doesn't make perfect, perfect practice makes perfect", it didn't really make sense to me then - or now. But I think he meant that if you want serious results you must take serious action. The same principle applies to exercise routines. 
You're not going to see toned thighs and a solid rear while you read a book and walk on a treadmill. You've got to push yourself every day and maximize your training regimen.
Doing the Wrong Workout Routine
Think about where you learned your training schedule. Was it a professional athletes training regimen on a 6 disk DVD collection or a late night infomercial? The football players exercise routine is set at a level that is unattainable to the individual just starting out.
 Even advanced weight-lifters can't match up to a professional athletes workout routine. If it isn't personally designed for you then you're probably not getting the most out of it. Decide what your goals are, sit down with a personal trainer and have them plan out a specialized training schedule that fits your needs.
Repetitive Sessions
When you do the same workout routine day after day your muscle growth, weight loss or strength increase will hit a point where change is no longer apparent. To escape this plateau, you should switch up your training schedule every few weeks or once a month. Simply change your exercises or the amount of weight, reps or length of your training schedule.
Improper Technique
Improper technique while doing exercises is probably the most common mistake when following a workout routine. Without the proper form, you're likely to see below par results and could possibly set yourself up for a potential injury. Consult a personal trainer about form and technique when designing your exercise regimen.
If you set realistic goals, eat healthy food and follow a personalized training schedule you can see amazing results relatively fast. But remember, the two most given reasons for quitting an exercise routine are lack of time and lack of results.
 So be patient, find 30 minutes a day and you'll be on your way to accomplishing your healthy living goals.

What Constitutes A Good Workout Routine?

What Constitutes A Good Workout Routine?
A good workout routine should cover all your major muscle groups in the fewest number of exercises, first for reasons of efficiency and second because this will give you more time to recover and grow. Third, most of us have to train around a 9 - 5 job as well as living a normal everyday life, so we don't have the time or inclination to spend all our waking hours in the gym.
For reasons of recovery, your workout routine should have more rest days than training days, because muscle grows at rest and not while being trained. I'd suggest two hard sessions a week, which is less work than the mainstream bodybuilding press advocate.
As a side issue, you should disregard most of the advice you read in the mainstream bodybuilding press, because the workout routines they recommend are usually champions routines, with way too much volume for muscle gains to take place.
The vast majority (96% plus) of us do not have the genetic advantages that the champions have, or the recovery time (it is after all their job.) to make meaningful gains on the routines they use.
A much overlooked aspect of a good workout routine is never to miss lower body training. You legs contain the most muscle mass, and the fastest way to build size is to build your largest muscles as a priority.
This means squats and dead lifts, and to a slightly lesser extent the leg press. Assuming you have access to the equipment needed to train these movements safely, you need to have them in your bodybuilding routine unless you have a compelling medical reason or an injury that prevents you from training them.
For upper body, think in terms of the chin up, the parallel bar dip, the shrug, overhead press and bench press - these exercises are the best mass builders.
Let's take a quick look at how you might divide these movements up. If you train them all you will probably find that your workouts go on too long and become too tiring. Ideally you need to keep sessions under one hour in length.
As a general rule, the larger the movement is, the earlier you should do it in your body workout routine, because you need to be at your best and freshest when you train the most demanding exercises.
One option is to train lower body one day and upper body on day two. Or you could do lower and upper body in each session, but remember not to allow the sessions to go over the hour as mentioned above.
If you dead lift and squat (and you really should), start your sessions with those exercises. Doing them first will give you a tremendous feeling of a job well done, which will carry your through the rest of your bodybuilding routine on the crest of a wave.When not in the gym, keep extra curricular activities to sensible limits, in order to give your muscles the opportunity to recover and grow.
I hope this has been of use to you.
Understanding how to design and plan workout routines that will work for your body is perhaps the most important part of bodybuilding.

A Beginner's Workout Routine

A Beginner's Workout Routine
It's that time of year again. Millions of people will be heading into gyms as they attempt to lose that holiday weight and then some. It's amazing how many people make it their new year's resolution. It is also amazing how many people fail to succeed and achieve their resolution (see Keeping that New Years Resolution Part 1 & Part 2). My goal at 20sfitness is to educate you on what to do and what not to do.
 In this case I am going to give you a beginner's workout routine to start the new year. This is meant for someone who is new to working out and fitness in general, male or female. The amount of weight you use on these exercises is based on what you think you are capable of doing. Read more...
Basic Rules
Lift- 3 Days a week, Rest 3 minutes between every set, Once again, the weight you use on these exercises can only be determined by yourself. All lifting should be done in sets of 12,10 and 8.
Cardio- 5 Days a week, 30 Min Sessions on lifting days, 1 hour session on cardio only days. You can choose from an elliptical or a treadmill. However this does not mean you can sit and walk the whole time. Try jogging for 4-6 minutes and then walking for 2 minutes until the session is over.
Sunday = Off Day 
Each exercise contains a link to bodybuilding.com which will show the exercise in detail with a picture.
THE WEEK
Day 1 (Monday)- Back and Biceps
Exercise 1- Tight Grip Pull Ups. This will work your back and your biceps out in one exercise. 
Exercise 2- Cable Pull Downs. This will work the lateral muscles in your back. Once again, the weight can only be determined by yourself. 
Exercise 3- EZ Bar preacher bar bicep curls. These will focus on the top or arch of the bicep. 
Exercise 4- Cable Rows. This will work out your mid-lower back. Sets of 12,10, and 8. 
Exercise 5- Hammer Curls. These will help your biceps gain size. Sets of 12, 10 and 8. 
Exercise 6- Barbell Rows. These will help gain mass in your back. Sets of 12, 10 and 8. 
30 Minute Cardio Session
Day 2 (Tuesday)- Cardio Only.
1 Hour session on the treadmill or elliptical.
Day 3 (Wednesday)- Chest and Triceps
Exercise 1- Dips. This will workout your chest and triceps in one exercise. 
Exercise 2- Tricep Pushdowns. These will help hit all three parts of the triceps. Helping you build the muscle evenly. 
Exercise 3- Barbell Bench Press. The staple chest exercise. 
Exercise 4- Standing Tricep Extensions. Another exercise that is going to help add mass to your triceps. Bigger triceps= bigger arms. 
Exercise 5- Dumbbell Flies. These will allow the sides of your chest closer to your shoulder to grow and get stronger. 
30 Minute Cardio Session
Day 4 (Thursday)-Rest Day
No lifting or Cardio. Relax.
Day 5 (Friday)- Shoulders and Legs
Exercise 1- Seated Smith Machine Press. With a little help from the Smith Machine, this will help you build big shoulder muscles. 
Exercise 2- Barbell Lunges. Great for building up strength in the legs. A staple for building muscle in your calves and hamstrings. 
Exercise 3- Side Lateral Raises. Another shoulder building staple. 
Exercise 4- Lying Leg Curls. This will build up the strength in your hamstrings. 
30 Minute Cardio Session
Day 6 (Saturday)- Cardio Only
1 Hour session on the treadmill or elliptical.
Day 7 (Sunday)- Off
Go to church, watch football, sleep in all day. This is a rest day.
This routine will allow anyone to step in a gym and start. It is not intimidating and will teach them the basics. Try it out and let me know what you think. Comments are always welcome.

Different Workout Routines You Might Be Missing Out On

Different Workout Routines You Might Be Missing Out On
Here are some different workout routines that are often missed or not done enough by people that go to the gym a lot. This can really keep things interesting and work your body in several different ways. You might find that you like these just as much or more than what you have already been doing.
Try staying away from the machines using different types of free weights such as a dumbbell. It is a weight that you hold in your hand that you are free to move around with.
 It is something you can do to mix it up a little bit, and it can work your body just the same as any other piece of equipment can. You can work your whole body with them by doing the bench press, squatting, etc.
Aerobic exercises are also something you can add in to your workout routine. You can go swimming, running, biking, and more. These are things you generally want to keep to a minimum if you are looking to build muscle, once or twice a week is enough. It is good to test your physical ability in a different way and to get outdoors more often.
One activity people do not do enough is stretching. You should be doing this before and after every workout. Stretching can make you perform better and decrease the chance of injury.
 Keep in mind that you should be doing this on your rest days too, not just before or after your workouts. You will feel much better and can increase your overall flexibility as well.
Those are only some of the many different things you can do that you might be missing out on. I hope this can give you some ideas and really expand your ideal of a good workout.
 Check out all of the equipment in the gym, including free weights. Get outside and try some different aerobic exercises, I guarantee you will like one of them.
 Make sure you are stretching good and often enough to perform at your best.