Training gives us an outlet for suppressed energies created by stress and thus tones the spirit just as exercise conditions the body. - Arnold

How to lose stubborn body fat - natural bodybuilding champion reveals all the secrets...

Weight Loss Exercise
Tibetan Rites Exercise
My Library
My Cats
My Blog
My FAQ

Burn the Fat,
Feed the Muscle
book review...

Click here for a
Two Weeks Of Free Workout Programs

Proudly Canadian!

Most Recent info

Natural Weight Loss 
Blog Feed  
Fatloss Feed  
Ezine Feed
Delicious Feed

Workout Without a Gym

By Gary Matthews, the Trainer from Down Under!
Author of Maximum Weight Gain in 10 Weeks - show you easy-to-use and follow techniques, so you don't have to "live in a gym" or endure major disruptions to your Lifestyle

We know that using free weights and machines is the fastest and most efficient way there is to improve your metabolism and strength, but for many reasons these may not be convenient or readily accessible to you.

You may also have no access to a commercial gym, home gym or are on business trip, but there can be a solution, a strength-training workout without the need of expensive machines.

As with any exercise, whether you are using your own body weight, machines or free weights, if the resistance doesn't increase, your muscles won't be worked to their maximum capacity and the stimulus these fibres need to grow will be missing.

Exercises done correctly will build the lean muscle and increase your metabolism in the same way as performing exercises at a gymnasium, but without the time constraints and associated costs.

These exercises can be easily done in a bedroom, hotel room, a park, school yard, ceiling rafters in a garage or in a doorway and all you have to do is use your imagination. There will always be a way to add more resistance to your workouts.

Please remember: It doesn't matter where you are working out — at home, a hotel, or a park — always warm up properly before beginning your session, and cool down and stretch when you are finished.

The Program

• Please following this strength-training regime once a week for twenty to thirty minutes per session, preferably the same day on a weekly basis when your other activity levels are low, be it in the morning or afternoon whenever it suits you. That is the beauty of this program, it’s only short, it’s concise and it works.
• You’ll be performing one set per exercise, so you’ll need to perform the exercises as best as you can (100% effort) and then move on to the next exercise.
• You’ll also be cycling intensity through changes in repetitions and weight throughout the ten-week program. With program No 1 start with 15 reps on the exercises and then keep on adding weight gradually to the exercises for the ten-week period until at week ten you are doing 8 reps. Do the same for Program No 2
• The majority of big basic lifts (compound movements) are squatting, pulling or upper body pushing movements, which are covered in this program. There are two programs available; each is to be utilized for the ten-week period followed by a two-week break. E.g. No 1 for ten weeks, two week break, No 2 for ten weeks, two week break and so on.

Program No 1

Lunge, Dips, Chin-Ups

Program No 2

Squat, Push-Ups, Bent Over Row

Leg Exercises

Squats -

They build muscle in the thighs, shape the buttocks and improve endurance. Position your feet about 13 to 17 inches apart or at shoulder width, keeping the back straight and your head up. If you want you can use something that will give you some support, i.e. a desk, bookcase, sink etc.

Now squat down to where the tops of the thighs are parallel to the floor, hold for a second and then stand up, but don’t bounce at the bottom of the movement, use a nice fluid motion. Always exhale your breath as you stand up.

Lunges –

Stand straight in correct posture; now stand with one leg forward and one leg back. Keeping your abdominal muscles tight and chest up, lower your upper body down, bending your leg (don't step out too far).

You should have about one to two feet between your feet at this stage, the further forward you step, and the more your gluteus and hamstring muscles will have to work.

Do not allow your knee to go forward beyond your toes as you come down and stop where your feel comfortable (try not to let your back come forward) then push directly back up. Do all your reps on one leg then switch legs and do all your reps on the other leg.

Back Exercises

Chin-ups -

Chin-ups are a great upper body workout, particularly targeting your biceps, deltoid and lat muscles. Use a doorway chin-up bar, ceiling rafters in a garage or grab the moulding of your door frame, position your hands with an under hand grip and hang down stretching the lats, slowly raise your body until your chin reaches the bar level.

Pause a moment before slowly lowering yourself back to the starting position. Don’t swing or use momentum to get your body to the top, just use the target muscles. Doorway chinning bars remove from the doorway when you are not using them and can be put up and taken down in seconds.

Bent Over Row -

Take up a position with your right hand and right knee braced on a sturdy bed or some other flat surface that will provide a good support. Now pick up a dumbbell or something heavy that you can hold onto with your left hand.

Visualize your arms as hooks and slowly bring the dumbbell or object up to the side of your chest, keeping your back straight, then lower the weight back down to arms length, no lower, on extremes, safe form only please. Concentrate on your back muscles. Reverse the whole procedure and do the exercise now with your right arm.

Chest Exercises

Push-Up -

The push up is used for building chest, shoulders and arms. Lie face down on the floor with your hands about shoulder width apart and keeping your palms turned slightly inward. Now push-up until your arms are straight, lower and repeat for repetitions.

To make it more difficult elevate your feet. Try placing the toes of your feet on a stable, elevated surface such as a bench, chair or a stair. Straightening your body, position your hands on the floor at shoulder width, lower your body until your chest touches the floor at the bottom, and then return to the starting position in a nice fluid motion.

Dips -

This exercise can be done between two sturdy chairs or other surfaces that provide stability. The dip is another great upper body exercise. It’s a compound movement as well and involves working all the muscles that the push up works.

Keep your head up and body as vertical as possible. For the beginning of the movement, start at the top (arms fully extended) and lower yourself until your upper arms are parallel to the seat of the chairs, hold and then push up to the top of the movement until your arms are fully extended again. Keep looking straight ahead and don’t bounce at the bottom of the movement.

Adding Weight

Although the simple weight of your own body is enough resistance to provide an effective workout we need progressive overload (added resistance) to become stronger.

So all we need to do is add some weight wherever we can find some. Because there are no metal plates and fancy machines to use it doesn’t matter because the body doesn’t care where it is as long as it's receiving resistance of some kind.

You can use heavy books clasped in your hands. You can buy some cheap weighted dumbbells or ankle weights. A weighted vest will also allow you to add resistance for both chin-ups and push-ups. Try to buy one that will let you remove and add weight as you see fit. Also a backpack filled with books can be perfect for most of the exercises and is a cheap alternative.

How about a couple of buckets and fill them with a certain level of water? As you get stronger fill them with more water. This is perfect because depending on the exercise, all you need to do is to increase or decrease the amount of water in the buckets for the required amount of resistance.

To wrap things up…

We know that using free weights and machines is the fastest and most efficient way there is to gain lean muscle and strength, but if you follow this program you’ll find that it will provide you with the same benefits as going to a gymnasium but without the ongoing costs and time constraints.

Gary Matthews has been a gym instructor for over twenty years. He has trained people from athletes to bodybuilders. His professional career began in the Royal Australian Air Force where he was employed as a Fitness Instructor. His duties consisted of training recruits in various disciplines including strength training and conditioning techniques.

This trainer from "down under" believes in using scientific principles for training. Gary says that "as in life, in training: the simplest is always the best." He believes in strength training programs that are short and simple, but with maximum intensity.

Gary is the author of several ebooks, including "Maximum Weight Loss in Ten Weeks" - the complete ebook and time-saving solution for burning away unwanted fat, and "Maximum Weight Gain in Ten Weeks" - easy-to-use and follow techniques that serve as a guide to muscle growth without having to "live in the gym".

Visit Gary’s website at Maximum Fitness

Articles by Gary Matthews

Weight Gain Principles
Workout Without a Gym
Weight Gain Myths
Are You Overtraining In The Gym?

Fat Loss
Muscle Building
Bodybuilding
Obesity
Taking Action
Fat Wars
Recipe of the Day
Hoodia
Healthy Recipes
Health Fitness Books
Weight Loss Forum

Before - 475 pounds
After - 187 pounds
Current - a lean 220

Before - 475

After - 240

Bodybuilder Interviews

Burn the Fat, Feed the Muscle a review... of Tom Venutos E-book Fat Burn Files a review of Tom Venuto's Fat Loss Secrets Book