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9 Reasons Why Bodyweight Training Rocks

9 Reasons Why Bodyweight Training Rocks

There’s no doubt about it: there are a lot of people out there who would argue that without question, training with weights is the best way to get fit and strong, fast.

In fact, the majority of the fitness world treats bodyweight training as far less superior than heavy weight training, reserved only for traveling, coming back from an injury, or exercise newbies.

But there’s another group of people—people like Paul Wade, author of Convict Conditioning, and Al Kalvaldo, bodyweight and calisthenics expert, as well as the impressive feats of athletes like Barstarzz—who are proving that calisthenics are making a comeback. As masters of exercises like one-arm pull-ups, single-leg squats and one-arm handstand push-ups, these fitness fanatics are proving that bodyweight training is not just for wimps.

Here are 9 reasons why bodyweight training rocks:

1. It requires minimal to no equipment

Unlike most other forms of exercise, all you need to do bodyweight training is your own bodyweight—and maybe a pull-up bar or some dip bars. This gives you the freedom to work out in your local park (many city parks have pull-up bars to use—or the monkey bars at a kid’s playground work just fine), or even just in your own home.

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This is a huge plus for anyone who travels often, doesn’t have access to a gym, or just plain likes to be able to work out anywhere, any time.

2. It’s 100% free

Gym memberships these days can range from $25 a month at a chain gym like 24 Hour Fitness to $200 or more at a CrossFit gym. For anyone on a budget, that’s a huge monthly expense!

Switching to bodyweight training means you no longer have to pay your monthly gym dues, since all of a sudden your entire workout is free.

3. It helps your body move like it was supposed to

You’ve probably heard a lot about functional fitness, a type of workout that helps you move better in real life and in sports, these days.

And there’s no doubt about it, bodyweight training is the ultimate form of functional fitness, since it helps you develop useful athletic abilities that can benefit you no matter what you’re doing—whether you’re climbing a tree, lifting a suitcase over your head in an airplane, or playing with your kids at the playground.

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Better yet, since bodyweight training means you’ll be moving your body the way it was designed to move, you’ll move better in all areas of your life.

4. It makes you a better athlete

If you do any other sports aside from your workouts, you probably need to run, jump, twist, lunge, squat, pull, or press, if not all of the above.

And since bodyweight training helps your body move the way it wants to move naturally, all the bodyweight exercises you learn to do will help you tremendously in whatever sport you do, and make you a better, stronger and more efficient athlete overall.

5. It protects your joints and keeps you injury-free

To be strong all over, you need to not only have strong muscles, but also strong joints. And because bodyweight training works the joints and tendons as they are meant to be worked, it helps to create strong joints and tendons for life—and helps protect you from injuries.

One of the reasons that so many bodybuilders end up with joint issues in their shoulders, wrists, knees, or neck is that the joints of the body are simply not designed to deal with heavy loads of weight training. But calisthenics can prevent these all too common injuries by helping to strengthen your joints and tendons as well as your muscles.

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6. It maximizes strength

Getting strong isn’t all about how much weight you can lift, press, or pull—it’s also about how strong your joints and tendons are. And since bodyweight training works your joints like they’re meant to be worked, calisthenics can help develop greater strength and power than weight training alone.

Plus, since bodyweight movements use multiple muscle groups at once, bodyweight training helps the body learn to work together as a whole, making your body more efficient overall and as strong as possible for your build.

7. It’s a cool party trick

Have you ever seen someone do a one-arm push-up, a freestanding handstand, or even a pistol in person? It’s a pretty impressive feat—and will no doubt amaze your friends.

So while I would never recommend switching to bodyweight training just to impress your friends, it’s certainly a plus.

8. It builds muscle (yes, really)

When most people think of bodyweight training, they don’t associate it with building muscle—you need heavy weights for that, right? Wrong.

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If you stick to light, modified versions of bodyweight exercises, that’s all too true. But if you constantly push yourself to master harder versions of bodyweight exercises—going from the standard push-up to one-arm push-ups, from the basic air squat to a one-legged squat (also called a pistol), and regularly including handstand push-ups and harder versions of pull-ups into your routine—your body will turn into a muscle building machine.

9. It regulates body fat

Take a look at a lot of bodybuilders and participants of endurance athletics these days, and you’ll notice a trend: not all of them are as lean as you might imagine for someone doing so much exercise. That’s because when you’re constantly overloading your body with intense exercise, the natural result is that you get hungry—and unfortunately, you don’t always burn more calories than you eat with that type of training.

Because excess weight makes bodyweight training harder, however, your natural tendency will be to slim down and lose body fat to make the training easier and more efficient. As a plus, since the training is easier on your body, your appetite will level off and you’ll start eating the right amount for your body.

So find a pull-up bar, some dip bars, or just use your own body and get training in calisthenics today. You’ll not only get stronger, leaner, and more muscular—you’ll also become a better, healthier athlete overall.

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Last Updated on December 13, 2018

12 Practical Tips To Stay Fit For Christmas

12 Practical Tips To Stay Fit For Christmas

Christmas is approaching fast, and lots of people not only tend to ruin their usual diets, but they also gain a few extra pounds. Based on studies, the majority of people tend to gain additional weight during the holiday season that starts at the Thanksgiving Day and ends with the New Year celebrations. Excessive eating is claimed to be the main cause for the additional weight gain, but it is also due to lack of physical activity and exercise.

A lot of individuals out there tend to set aside their fitness routines during the holidays since they believe that they do not have enough time to perform their workouts. And because they feel guilty after the holiday season, most of the gyms and fitness centers are packed with fresh members. Always bear in mind that you can still enjoy the holidays and stay fit at the same time. If you want to stay fit during the holiday season, especially during Christmas and the New Year’s Eve, here are some useful tips that might help you:

1. Eat Before Heading Out

First, it is best that you eat something before heading out to visits, trips or family dinners. By doing so, you will no longer be tempted to eat a lot or overindulge yourself since you have already eaten. Skipping on meals is not a good idea either, because you will only be forced to eat more later.

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2. Select The Treats

Make sure to select the treats that you eat in a wise manner. You should choose something that you can only enjoy during the holiday season and not something that is readily available all the time.

3. Avoid Skipping Meals

Don’t skip meals, especially breakfast! Even though it can be tempting to skip on certain meals, believing that it will make up for the treats you consumed in the previous day, don’t do it because it will only lead to counterproductive results.

4. Drink With Moderation

It is best to regulate your drinking since alcohol, coke or other juices will only add more calories to the ones you already eaten!

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5. Be Active

You should still perform your fitness routine whenever possible and if you can’t do that, simply walk more, park your car some distance away from the store or just use the stairs!

6. Get Out Of The House

Make the holidays a family affair and plan outdoor activities where everyone is involved. Even a snowball fight in the backyard will burn a lot of calories and will keep the children entertained.

7. Don’t Skip Your Strength Workouts

Always remember to perform your strength training in order to maintain that muscle mass you worked hard to get. You might be tempted to use lightweights and just do some cardio, but you can burn just as many calories by lifting weights. And with all of those extra stakes you had on the holiday meals, you might even gain some extra muscle. And this is much better than gaining some extra fat.

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8. Set Realistic Goals

You should set realistic exercise objectives. Aim for at least half an hour per day and you will be very happy when you will achieve that. If you plan one hour or more and not achieve it, you will only end up disappointed.

9. Enjoy Yourself

Also make sure to set realistic diet plans! Trying to restrain yourself totally from some foods will only make you eat more. Feel free to enjoy the treats that you really love, but in small portions.

10. Drink A Lot Of Water

This can satiate your appetite as well as keep you hydrated at all times. And it will also prevent a possible hangover if you overdo it with alcohol.

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11. Eat Less And More Often

Distribute your meals evenly throughout the day, and do not eat everything at once.  Instead of having 2 enormous meals, have 5 small ones.  Eat your dinner earlier and have a nice walk before going to bed.

12. Prioritize Your Workouts

Try to do them early in the morning while everyone else is still sleeping. This way you will also avoid remarks like “Oh, come on! It’s Christmas…”

So there you go! Twelve simple tips that will help you avoid gaining weight during the winter holidays, but will also allow you to enjoy yourself and have a great time with your loved ones.

Happy Holidays everyone!

Featured photo credit: rawpixel via unsplash.com

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