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The Most Effective And Equipment Free Ways To Build Muscles

The Most Effective And Equipment Free Ways To Build Muscles

Do you want strong muscles and a sleeker physique? Are your days so packed that you can’t find the time to go to the gym? Do you need a faster, easier way of getting your workout in? The answer is right here — bodyweight exercises.

Bodyweight exercises have been shown to help teens, men and women build muscle without having to go to the gym or even buy expensive fitness tools. All you need is your body, time, and determination.

Below are some of the most effective bodyweight exercises that don’t require any extra tools. These are so effective that even the military uses them. I’ve also added some videos so you can see just exactly how you’re supposed to do each move so you’re never left wondering what proper form looks like. Remember that you can do all of these together in HIIT style, or alone for more concentrated results. I also advise you to consult with your doctor before starting any new workout routine.

Ready? Let’s get started.

Squat

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Scott Hermann Fitness Squat 1

    Squats are one of the best ways for anyone to strengthen their glute and leg muscles. As you can see from the pictures above, you want to make sure that you keep your legs shoulder width apart and that you keep your posterior parallel to the floor when you squat. Controlling your movements like this will ensure that you keep your balance and proper form.

    Benefits:

    • They release the hormone testosterone, which is essential to promote the growth of muscle fibers.
    • Strengthens the bones in the legs as well as connective tissue, which means there’s a reduced risk of injuries.
    • Helps you maintain your balance by ensuring that you always know where your center of gravity is.

    Burpees

    Scott Herman Fitness Burpee 2

      Burpees are the ultimate all-over body workout in one exercise. It also burns a lot of calories per minute. If you’re new to this exercise, take it slow and make sure you’re keeping proper form like shown in the photos above. Once you’re comfortable with your form, try to do as many burpees as you can within a five-minute window for an exhausting, but rewarding, workout.

      Benefits:

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      • Great for conditioning for any endurance sport.
      • Works all the large groups of muscles in your core, arms, and legs.
      • Will make push ups and squats easier as isolated exercises.

      Push-ups

      Push ups are the number one way to strengthen your core and arm muscles. It’s important to remember when doing this exercise to keep your spine neutral and rigid. If you allow your back to sag while doing the push-up, you could seriously injure yourself. Try doing push-ups with the help of a mirror to ensure you have the correct form.

      Benefits:

      • Will strengthen your bones as you age, which will decrease your chance of osteoporosis.
      • Increases your metabolic rate both during and after your workout.
      • Strengthens, tightens, and tones your core.

      Wall Sit

      This exercise is perfect for people who want to build their back muscles. It’s also very simple. Just find a wall and pretend that you’re sitting on an invisible chair. Make sure you keep your legs together and your back straight while you’re doing this exercise. Try to hold the position for at least a minute.

      Benefits:

      • Strengthens your back, as it engages support muscles while you’re doing the exercise.
      • Acts as a meditative exercise and incorporates flexibility into your workout.
      • Will increase your endurance in all other areas of your workout.

      Plank

      This is probably one of the hardest exercises on this list, but it’s also one of the most beneficial. Try to keep your body in a straight line while doing the plank. Make sure to keep your forearms on the ground.

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      Benefits:

      • Will safely strengthen your core, which is actually made up of 29 groups of muscles.
      • Perfect for people with back issues because it doesn’t require any more steps than just holding the position.
      • Corrects your posture with noticeable effect.

      Lunge

      Lunges are very similar to squats except that they isolate the muscles in each leg, toning the muscle groups by concentrating your attention on one leg at a time. If you’re a beginner and need help balancing, put your hands on your hips. This will help you with the exercise. When you feel more comfortable, move on to lifting your hands over your head. This will improve your balance.

      Benefits:

      • Strengthens muscles from your legs to the small of your back in one continuous exercise.
      • Can be used as a stand-alone HIIT workout for maximum results.
      • Creates a strong core when hands are held over the head, leaving the core to work harder.

      Glute Bridge

      Scott Herman Glute Bridge 2

        This is an exercise that focuses your attention on your core muscles, but don’t be fooled — it’s possible to also strengthen your legs and arms with the glute bridge. When performing this exercise, focus on keeping your back as neutral and as rigid as possible when pushing your posterior to the sky. This will ensure proper form.

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        Benefits:

        • Reduces back and knee pain by strengthening the muscles in the back, taking the pressure off of your knees.
        • Improves your posture by engaging the erector spinae, a set of muscles that sits at the small of your back.
        • Conditions your body for better athletic performance.

        These, again, are very basic bodyweight exercises. With time, you’ll be able to move into more advanced versions of these same exercises, which means you can keep challenging yourself to do better!

        Featured photo credit: Scott Web for Unsplash via unsplash.com

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        Last Updated on November 12, 2020

        Why You’re Feeling Tired All the Time (and What to Do About It)

        Why You’re Feeling Tired All the Time (and What to Do About It)

        If you find that you’re feeling tired all the time, it’s important to understand that it’s a common problem for many. With all of the demands of daily life, being tired seems to be the new baseline. In fact, two-fifths of Americans are tired most of the week.[1]

        If you’re tired of feeling exhausted, then I’ve got some great news for you. New research is helping us gain critical insights into the underlying causes of feeling tired all the time.

        In this article, we’ll discuss the latest reasons why you’re so tired and practical steps you can take to finally get to the bottom of your fatigue and feel rested.

        What Happens When You’re Too Tired

        If you sleep just two hours less than the normal eight hours, you could be as impaired as someone who has consumed up to three beers.[2] And you’ve probably experienced the impact yourself.

        Here are some common examples of what happens when you’re feeling tired:[3]

        • Trouble focusing because memory and learning functions may be impaired.
        • Experience mood swings and an inability to differentiate between what’s important and what’s not.
        • Dark circles under your eyes and/or your skin make look dull and lackluster in the short term and over time your skin may get wrinkles and show signs of aging because your body didn’t have time to remove toxins during sleep.
        • Finding it more difficult to exercise.
        • Immune system may weaken, causing you to pick up infections more easily.
        • Overeating because not getting enough sleep activates the body’s endocannabinoids, even when you’re not hungry.
        • Metabolism slows down, so what you eat is more likely to be stored as belly fat.

        Why Are You Feeling Tired All the Time?

        Leading experts are starting to recognize that there are three primary reasons people feel tired on a regular basis: sleep deprivation, fatigue, and Chronic Fatigue Syndrome (CFS).

        Here’s a quick overview of each common cause of fatigue and feeling tired all of the time:

        1. Tiredness occurs from sleep deprivation when you don’t get high-quality sleep consistently. It typically can be solved by changing your routine and getting enough deep, restorative sleep.
        2. Fatigue occurs from prolonged sleeplessness, which could be triggered by numerous health problems, such as mental health issues, long-term illness, fibromyalgia, obesity, sleep apnea, or stress. It typically can be improved by changing your lifestyle and using sleep aids or treatments, if recommended by your physician.
        3. Chronic Fatigue Syndrome (CFS) is a medical condition also known as Myalgic Encephalomyelitis that occurs from persistent exhaustion that doesn’t go away with sleep.

        The exact cause of CFS is not known, but it may be due to problems with the immune system, a bacterial infection, a hormone imbalance, or emotional trauma. It typically involves working with a doctor to rule out other illnesses before diagnosing and treating CFS.[4]

        Always consult a physician to get a personal diagnosis about why you are feeling tired, especially if it is a severe condition.

        You can learn more about some causes of fatigue in this video:

        Feeling Tired Vs Being Fatigued

        If lack of quality sleep doesn’t seem to be the root cause for you, then it’s time to explore fatigue as the reason you are frequently feeling tired.

        Until recently, tiredness and fatigue were thought to be interchangeable. Leading experts now realize that tiredness and fatigue are different.

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        Tiredness is primarily about lack of sleep. However, fatigue is a perceived feeling of being tired that is much more likely to occur in people who have depression, anxiety, or emotional stress and/or are overweight and physically inactive[5].

        Symptoms of fatigue include:

        • Difficulty concentrating
        • Low stamina
        • Difficulty sleeping
        • Anxiety
        • Low motivation

        These symptoms may sound similar to those of tiredness, but they usually last longer and are more intense.

        Unfortunately, there is no definitive reason why fatigue occurs because it can be a symptom of an emotional or physical illness. However, there are still a number of steps you can take to reduce difficult symptoms by making a few simple lifestyle changes.

        How Much Sleep Is Enough?

        The number one reason you may feel tired is because of sleep deprivation, which means you are not getting enough high-quality sleep.

        Research suggests that most adults need 7 to 9 hours of high-quality, uninterrupted sleep per night[6]. If you’re sleep deprived, the amount of sleep you need increases.

        Get the right amount of sleep to stop feeling tired.

          The key to quality sleep is being able to get long, uninterrupted sleep cycles throughout the night. It typically takes 90 minutes for you to reach a state of deep REM sleep where your body’s healing crew goes to work.

          Ideally, you want to get at least 3 to 4 deep REM sleep cycles in per night. That’s why it’s so important to stay asleep for 7 or more hours.

          Research also shows that people who think they can get by on less sleep don’t perform as well as people who get at least seven hours of sleep a night[7]

          If you are not getting 7 hours of high-quality sleep regularly, then sleep deprivation is the most likely reason you feel tired all the time. That is actually good news because sleep deprivation is much simpler and easier to address than the other root causes.

          It’s also a good idea to rule out sleep deprivation as the reason why you are tired before moving on to the other possibilities, such as fatigue or Chronic Fatigue Syndrome, which may require a doctor for diagnosis and treatment.

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          4 Simple Changes to Reduce Fatigue

          Personally, I’m a big believer in upgrading your lifestyle to uplift your life. I overcame chronic stress and exhaustion by making these four changes to my lifestyle:

          1. Eating healthy, home-cooked meals versus microwaving processed foods or eating out
          2. Exercising regularly
          3. Using stressbusters
          4. Creating a bedtime routine to sleep better

          After I made the 4 simple changes in my lifestyle, I no longer felt exhausted all of the time.

          I was so excited that I wanted to help others replace stress and exhaustion with rest and well-being, too. That’s why I became a Certified Holistic Wellness Coach through the Dr. Sears Wellness Institute.

          Interestingly enough, I discovered that Dr. Sears recommends a somewhat similar L.E.A.N. lifestyle:

          • L is for Lifestyle and means living healthy, including getting enough sleep.
          • E is for Exercise and means getting at least 20 minutes of physical activity a day, ideally for six days a week.
          • A is for Attitude and means thinking positive and reducing stress whenever possible.
          • N is for Nutrition and means emphasizing a right-fat diet, not a low-fat diet.

          The L.E.A.N. lifestyle is a scientifically-proven way to reduce fatigue, get to the optimal weight, and to achieve overall wellness.[8]

          Living Healthy

          Getting enough high-quality sleep every day is the surefire way to help you feel less fatigued, more rested, and better overall.

          In fact, if you aren’t getting enough sleep, your body isn’t getting the time it needs to repair itself; meaning that if you are suffering from an illness, it’s far more likely to linger. In fact, long-term sleep deprivation has been linked to an increase in Alzheimer’s later in life[9].

          As unlikely as it sounds, though, fatigue can sometimes make it difficult to sleep. That’s why I’d recommend taking a look at your bedtime routine before you go to bed and optimize it based on sleep best practices.

          Here are 3 quick and easy tips for creating a pro-sleep bedtime routine:

          1. Unplug

          Many of us try to unwind by watching TV or doing something on an iPhone or tablet. However, tech can affect your melatonin production due to the blue light that they emit, fooling your body into thinking it’s still daytime. This won’t help you stop feeling tired all the time.

          Try to turn off all tech one hour before bed and create a tech-free zone in your bedroom.

          2. Unwind

          Use the time before bed to do something you find relaxing such as reading a book, listening to soothing music, meditating, or taking an Epsom salt bath.

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          3. Get Comfortable

          Ensure your bed is comfortable and your room is set up for sleep.

          Make sure you room is cool. 60-68 degrees is the ideal temperature for most people to sleep. Also, it’s ideal if your bedroom is dark and there is no noise.

          Finally, make sure everything is handled (e.g., laying out tomorrow’s clothes) before you get into your nice, comfy bed. If your mind is still active, write a to-do list to help you fall asleep faster.[10]

          This article also offers practical tips to build a bedtime routine: How to Build a Good Bedtime Routine That Makes Your Morning Easier

          Exercise

          Many people know that exercise is good for them, but they just can’t figure out how to fit it into their busy schedules.

          That’s what happened in my case, but when my chronic stress and exhaustion turned into systemic inflammation (which can lead to major diseases like Alzheimer’s), I realized it was time to change my sedentary lifestyle.

          I decided to start swimming because it was something I had always loved to do. Find an exercise you love and stick to it to stop feeling tired all the time. Ideally, get a combination of endurance training, strength training, and flexibility training during your daily 20-minute workout.

          If you haven’t exercised in a while and have a lot of stress in your life, you may want to give yoga a try as it will increase your flexibility and lower your stress.

          Attitude

          Stress may be a major reason why you aren’t feeling well all of the time. At least that was the case with me.

          When I worked 70 hours per week as a High-Tech Executive, I felt chronically stressed and exhausted, but there was one thing that always worked to help me feel calmer and less fatigued: Breathing.

          But not just any old breathing. It was a special form of deep Yogic breathing called the “Long-Exhale Breathing” or “4-7-8 breathing” (or “Pranayama” in Sanskrit).

          Here’s how you do Long-Exhale Breathing:

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          1. Sit in a comfortable position with your spine straight and your hand on your tummy.
          2. Breathe in deeply and slowly from your diaphragm with your mouth closed while you count to 4 (ideally until your stomach feels full of air).
          3. Hold your breath while you mentally count to 7 and enjoy the stillness.
          4. Breathe out through your mouth with a “ha” sound while you count to 8 (or until your stomach has no more air in it).
          5. Pause after you finish your exhale while you notice the sense of wholeness and relaxation from completing one conscious, deep breath.
          6. Repeat 3 times, ensuring your exhale is longer than your inhale so you relax your nervous system.

          This type of “long-exhale breathing” is scientifically proven to reduce stress.

          When your exhale is twice as long as your inhale, it soothes your parasympathetic nervous system, which regulates the relaxation response.[11]

          Nutrition

          Diet is vital for beating fatigue if you’re feeling tired all the time – after all, food is your main source of energy.

          If your diet is poor, then it implies you’re not getting the nutrients you need to sustain healthy energy levels, which may lead to daytime sleepiness.

          Eating a diet for fatigue doesn’t need to be complicated or time-consuming though. For most people, it’s just a case of swapping a few unhealthy foods for a few healthier ones, like switching from low-fiber, processed foods to whole, high-fiber foods.

          Here’re 9 simple diet swaps you can make today:

          1. Replace your morning coffee with Matcha green tea and drink only herbal tea within six hours of bedtime.
          2. Add a healthy fat or protein to any carb you eat, especially if you eat before bed.
          3. Fill up with fiber, especially green leafy vegetables.
          4. Replace refined, processed, low-fiber pastas and grains with zucchini noodles and whole grains such as buckwheat, quinoa, sorghum, oats, amaranth, millet, teff, brown rice, and corn.
          5. Swap natural sweeteners for refined sugars, and try to ensure you don’t get more than 25g of sugar a day if you are a woman and 30g of sugar a day if you are a man.
          6. Replace ice cream with low-sugar alternatives.
          7. Swap omega-6, partially-hydrogenated oils such as corn, palm, sunflower, safflower, cotton, canola and soybean oil for omega-3 oils such as flax, olive, and nut oils.
          8. Replace high-sugar yoghurts with low-sugar, dairy-free yoghurts.
          9. Swap your sugar-laden soda for sparkling water with a splash of low-sugar juice.

          Also, ensure your diet is giving you enough of the daily essential vitamins and minerals. Most of us don’t get enough Vitamin D, Vitamin B-12, Calcium, Iron, and Magnesium. If you are low on any of the above vitamins and minerals, you may experience fatigue and low energy.

          That’s why it’s always worth having your doctor check your levels. If you find any of them are low, then try to eat foods rich in them.

          Alternatively, you might consider a high-quality multivitamin or specific supplement.

          The Bottom Line

          If you are tired of feeling tired all the time, then there is tremendous hope.

          If you are tired because you are not getting enough high-quality sleep, then the best remedy is a bedtime routine based on sleep best practices. If you are tired because you have stress and fatigue, then the best remedy are four simple lifestyle changes discussed above.

          Overall, adopting a healthier lifestyle is the ideal remedy for feeling more rested and energized.

          More Tips to Stop Feeling Tired All the Time

          Featured photo credit: Cris Saur via unsplash.com

          Reference

          [1] YouGov: Two-fifths of Americans are tired most of the week
          [2] National Safety Council: Is Your Company Confronting Workplace Fatigue?
          [3] The New York Times: Why Are We So Freaking Tired?
          [4] Mayo Clinic: Chronic fatigue syndrome
          [5] Very Well Health: Differences Between Sleepiness and Fatigue
          [6] Advanced Sleep Medicine Services: NEW Guidelines: How much sleep do you need?
          [7] Mayo Clinic: Lack of sleep: Can it make you sick?
          [8] Ask Dr. Sears: The L.E.A.N. Lifestyle
          [9] National Institute on Aging: Sleep loss encourages spread of toxic Alzheimer’s protein
          [10] American Psychological Association: Getting a Good Night’s Sleep
          [11] Yoga International: Learning to Exhale: 2-to-1 Breathing

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