No Gym, No Problem

October 22, 2010 admin 1 comment

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Hi,

Last time we talked about how weight training and how it affects your EPOC. But what if you have no gym? No problem.

No gym, no weights, no place to work out? No problem.

I realize that not everyone has the money to go to a gym. Not everyone has the time to go to a gym. Not everyone can afford the crazy costs associated with buying a simple DVD exercise program.

Give it a fancy name and the costs skyrocket.

You can actually build a great body with a few simple body weight only exercises.

You saw a simple squat exercise session in a previous post.

That exercise session will definitely raise your EPOC (excess post-exercise oxygen consumption). This means that your metabolism will stay raised for several hours (up to 72) after your exercise session stops.

So the squat is one exercise you can do and pushups are another.

Here is an example of a pushup routine you might enjoy:-).

Find a stable kitchen chair and put its back against a wall. This is for safety and stability purposes.

Face the chair and put your hands on the side of the seat of the chair. Move your feet backwards until you are in an incline pushup position.

Do 1 set of 20 to warm up. Rest 30 seconds.

Now do the same thing only for 36 seconds (long enough to hit all the types of muscle fibers). Rest 10 seconds.

Do a regular plank and hold for 36 seconds. Rest 10 seconds.

Do a set of side to side pushups. (Video coming). Go down into a regular pushup position on the floor in the up position.

As you go down lean into your right side so most of the weight is on that arm. Stay down and move your body to the opposite side. Now push up (left side). Repeat in the opposite direction.

Do for 36 seconds. Rest 10 seconds and repeat 2 more times.

Finally do another regular plank and hold for as long as you can.

That is enough to raise your metabolism for quite a while.

So don’t worry about there being no gym. It is no problem.

Thanks,

Mike Val