A guide to all exercise, diet and motivation articlesTo make it easier to locate any article on exercise, diet, motivation or sport by unique bodyweight exercises.com I have put together a site map of every article we have produced so far with a link to that page and a brief description of the content of the article. As well as basic exercise descriptions you will find in depth tutorials on advanced bodyweight exercise, guides to the right diets for six pack definiton, strength and muscle building, articles on all aspects of motivation and a collection of sports and sporting heroes.Latest articles The 100 push ups in six weeks guide, a comprehensive look at the three best methods for banging out 100 press ups Read More Manny Pacquiao Not only is Manny Pacquiao the best pound for pound fighter of his generation he is also in my opinion one of the very best pound for pound boxers of all time. In fact I don't think that anyone since the great Roberto Duran could claim to have achieved anything like what Pacquiao has. Read More lipo Surgery Lipo surgery or lipo (suction-assisted fat removal) is is an increasingly popular cosmetic surgery procedure, however before anyone decides to undergo lipo surgery they should ask themselves "what is the real liposculpture price" both physically and mentally.Read More
1 The Chest exercises an in depth look at bodyweight chest exercises. 2 The on line training guide for your own unique exercise and diet program. 3 The wall press up for beginners who can't manage normal press ups. 4 The press up the foundation of bodyweight chest exercises. 5 The elevated press up for upper chest development. 6 The one arm press up an advanced version of the standard press up. 7 The elevated wall press up an advanced chest and shoulder press up. 8 The bench dip an advanced version of the standard dip. 9 The chest rollout an advanced bodyweight fly exercise.
10 The Shoulder exercises an in depth look at shoulder exercises. 11 The crucifix press up the second most difficult press up. 12 The hip press up an advanced shoulder press up. 13 The Lalanne push up an advanced shoulder exercise. 14 The crucifix rollout an advanced bodyweight fly for the shoulders. 15 The bodyweight lateral rollout only for very advanced students.
16 The Back exercises an in-depth look at bodyweight back exercises. 17 The pull up the foundation of bodyweight back exercises. 18 The grip pull up an advanced pull up that also works the forearms. 19 The wide grip pull up a pull up that emphasises the upper lats. 20 The clapping pull up an advanced pull up for explosive power.
21 The Bicep exercises an in-depth look at bodyweight bicep exercises. 22 The one arm chin up for elite athletes only.
23 The triceps exercises an in-depth look at bodyweight triceps exercises. 24 The triceps press up a press up which emphasises the triceps.
25 The abs exercises an in-depth look at abs exercises. 26 The sit up a basic abs exercise. 27 The crunch a basic abs exercise. 28 The plank a great static hold for the front abs. 29 The side plank a great static hold for the side abs. 30 The L-seat a very effective advanced static hold for the lower abs. 31 The hanging leg raise the first of the 3 best abs exercises. 32 The abs wheel rollout the second of the best 3 abs exercises. 33 The dragon flag the third of the 3 best abs exercises. 34 The extreme abs program a program to build elite core strength.
35 The Leg exercises an in depth look at bodyweight leg exercises. 36 The one leg squat an advanced leg exercise for strength building.
37 The Flexibility guide an in depth look at flexibility training. 38 The splits guide a program to doing the splits in six weeks.
39 The muscle building guide with bodyweight exercises. 40 The bodyweight exercises test a look at the 3 best exercises. 41 The best fat burning exercises a guide to the best fast burning exercises. 42 The chin up world record a look at my chin up world record attempt. 43 The best diet book for burning fat and building muscle.
44 The Six pack diet a look at the right diet for abdominal definition. 45 The strength building diet a look at the diet needed for strength training. 46 The muscle building diet a look at the right diet for building muscle. 47 The healthy heart diet a look at the diet for a healthy heart.
48 The Motivation guide an in depth guide to keeping your motivation high. 49 The exercise intensity guide a look at how hard you should train. 50 The exercise journal a look at why an exercise journal is crucial. 51 The interal voice a look at how to train with a positive attitude. 52 The mind muscle connection for more effective training. 53 The overweight guide the benefits of training even if you are overweight. 54 The persistence guide why persistence always pays off in the end. 55 The runners high a look at the feel good factor exercise gives you. 56 The goal setting guide a look at the importance of having training goals. 57 The sex appeal guide how exercise can increase your sex appeal. 58 The visualisation guide to picturing your success. 59 The how to visualize guide a look at techniques for visualizing. 60 The a success story a look at how exercise changed a boys life.
61 The boxing guide a look at the benefits of boxing training. 62 The UFC guide a look at training for UFC. 63 The parkour guide a look at training for parkour. 64 The sporting heroes guide my personal favourite sporting heroes. 65 The Bruce Lee story a look at the training that made Bruce Lee special. 66 The Frank Zane story a look at what made Frank Zane a legend. 67 The Tom Platz story the philosophy of bodybuilding legend Tom Platz. 68 The Rocky Marciano story a look at the undefeated Rocky Marciano. 69 The Buster Douglas story a look at the biggest underdog of all time. 70 The top ten youtube My favourite youtube exercise videos
Weight Training can also be an effective addition to Bodyweight Exercises. Use these Exercises and Workout Tips to learn more. Also check Hameed's Workout Routines Section.
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Facts on strength building
To build pure strength all bodyweight exercises have to be kept within the 1-6 repetition range.
Once you can do the required number of repetitions in an exercise change to a more demanding one
You can build strength and stay the same weight if that is your goal.
Strength training requires short workouts of no more than 30-45 minutes to be most effective.
Facts on muscle building
To build a combination of muscle and strength all exercises have to be kept within the 6-12 repetition range.
The best muscle building diet requires two grams of protein for every kilo of your bodyweight.
The quickest way to build muscle requires an increase in bodyweight.
Each muscle should be trained no more than once or a maximum of twice per week for best results.
Facts on abs building
Diet accounts for 80% of the success in building great abs.
You cannot spot reduce fat from any one area of your body or in other words you cannot pick and choose were to lose fat. It has to be done gradually throughout the whole body.
To lose weight eat 4 or 5 small meals a day with each meal containing protein. This keeps your metabolism high and stops your body going into starvation mode which is when it will store fat.
Do not lose more than 1 or 2 pound of weight per week.
The best three abs exercises are the dragon flag, full abs rollout and full hanging leg raise.
Sit ups and crunches are terrible fat burning exercises. You would have to do 1000 sit-ups every night for over 2 weeks to burn 1 pound of fat.
In one study on rats, one group was given all their food in one meal per day as opposed to the other group which had the same amount of food but in small meals throughout the day. The results showed that ones who ate all there food in one meal put on weight whilst the others did not.
Doing lots of cardio without muscle building will result in large muscle loss because your body will adapt to make the cardio easy by losing the heavy muscle. The result could be someone who has very little muscle but still carries some fat.
Exercises that are weight bearing like running and walking are better for burning calories than non weight bearing ones such as cross trainers and cycling.
Facts on flexibility
All workouts should begin with dynamic stretchinginvolving two sets of 10 to 15 repetitions of each movement used.
All workouts should end with a cool down of static passive stretching.
The quickest flexibility results are gained with isometric stretching.
Isometric stretching should be done towards the end of a workout and never more than 3-4 times per week.