Using your body for weight Training by Sarah Zahab

 Think you need a fully equipped gym to get an effective workout?

Think again! Using your body weight as resistance can be an excellent way to boost your metabolism and tone muscles. Most people think they need to set aside 60 to 90 minutes to train daily – our days are so jam packed it seems almost impossible. The answer is simple: every little bit counts. If we had an all or nothing approach, our workouts would never happen.

So, here is the challenge: Got 10 minutes? Use them and do a few body weight exercises. Found another 10 minutes during the day? Squeeze in a few more sets. Try doing a few squats when doing dishes, or some push ups when you wake up. Commercials are the most perfect opportunities to get moving. Each commercial is 30 seconds, switch exercises every commercial and after one hour of watching television, you have completed 12 to 20 minutes of exercise!

Here are some simple exercises you can do at home, work, outside when the kids are playing, or on vacation. Perform two to three sets of 12 to 15 repetitions of each exercise all together or spread throughout the day.

Squat: Pretend you are sitting back in a chair. Push hips back and bend knees to lower body down. Keep knees behind toes and push through your heels back to your start position.

Plié Squat: Start with feet wider than hip width apart. Turn toes out slightly, bend knees and keep back straight. Squeeze your glutes as you come back up to your start position.

Push Ups: Place hands wider than shoulder width and draw your navel in to support your low back. Bend elbows and lower your body to the floor. Keep you head back by looking to the floor - try not to jut your chin forward. These can be done from your knees or toes.

Abdominal Curl: Lie on your back with your knees bent. Draw your navel in and slowly lift your head and shoulders up off the floor. Try to relax your neck and shoulders.

Back Extension: Lie on your stomach on the floor. Lift one arm and the opposite leg. For more of a challenge, you can lift both arms and legs together.

Plank Hold: Lift yourself up onto your elbows and your toes. Place your feet wide to start. Focus on pulling your belly button in and breathe. Hold for as long as you can and stop before you feel any pain in your low back. This can be done from your knees or toes.

Supplementstogo.com has these great training supplements: Syntha-6 and NO-Xplode by BSN, CellTech by MuscleTech, Jack3d by USPLab. Use all these while doing Body weight Training.