Truly Huge Fitness Tips
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     Fitness Tips For 11/7/2007

Workout Without A Gym
By Gary Matthews

Free weights and machines are the fastest and most efficient way 
there is to improve your metabolism and strength, but for many 
reasons these may not be convenient or readily accessible to you.  

These exercises can be easily done in a bedroom, hotel room, a 
park, school yard, ceiling rafters in a garage or in a doorway 
and all you have to do is use your imagination. 

Leg Exercises

Squats - They build muscle in the thighs, shape the buttocks 
and improve endurance.   Position your feet about 13 to 17 
inches apart or at shoulder width, keeping the back straight 
and your head up.  If you want you can use something that will 
give you some support, i.e. a desk, bookcase, sink etc.  

Now squat down to where the tops of the thighs are parallel 
to the floor, hold for a second and then stand up, but don't 
bounce at the bottom of the movement, use a nice fluid motion. 
Always exhale your breath as you stand up. 

Lunges Ė Stand straight in correct posture; now stand with one 
leg forward and one leg back.  Keeping your abdominal muscles 
tight and chest up, lower your upper body down, bending your 
leg (don't step out too far). 

You should have about one to two feet between your feet at 
this stage, the further forward you step, and the more your 
gluteus and hamstring muscles will have to work. 

Do not allow your knee to go forward beyond your toes as you 
come down and stop where your feel comfortable (try not to let 
your back come forward) then push directly back up. Do all 
your reps on one leg then switch legs and do all your reps 
on the other leg. 

Back Exercises

Chin-ups - A great upper body workout, particularly targeting 
your biceps, deltoid and lat muscles. Use a doorway chin-up bar, 
ceiling rafters in a garage or grab the moulding of your door 
frame, position your hands with an under hand grip and hang 
down stretching the lats, slowly raise your body until your 
chin reaches the bar level. 

Pause a moment before slowly lowering yourself back to the 
starting position. Donít swing or use momentum to get your 
body to the top, just use the target muscles. Doorway 
chinning bars remove from the doorway when you are not using 
them and can be put up and taken down in seconds. 

Bent Over Row - Take up a position with your right hand and 
right knee braced on a sturdy bed or some other flat surface 
that will provide a good support. Now pick up a dumbbell or 
something heavy that you can hold onto with your left hand. 

Visualize your arms as hooks and slowly bring the dumbbell 
or object up to the side of your chest, keeping your back 
straight, then lower the weight back down to arms length, 
no lower, on extremes, safe form only please. Concentrate 
on your back muscles. Reverse the whole procedure and do 
the exercise now with your right arm.

Chest Exercises

Push-Up - Used for building chest, shoulders and arms.  Lie 
face down on the floor with your hands about shoulder width 
apart and keeping your palms turned slightly inward.  Now 
push-up until your arms are straight, lower and repeat for 

To make it more difficult elevate your feet.  Try placing the 
toes of your feet on a stable, elevated surface such as a bench, 
chair or a stair. Straightening your body, position your hands 
on the floor at shoulder width, lower your body until your 
chest touches the floor at the bottom, and then return to the 
starting position in a nice fluid motion. 

Dips - This exercise can be done between two sturdy chairs or 
other surfaces that provide stability. The dip is another 
great upper body exercise. Itís a compound movement as well 
and involves working all the muscles that the push up works. 

Keep your head up and body as vertical as possible.  For the 
beginning of the movement, start at the top (arms fully 
extended) and lower yourself until your upper arms are 
parallel to the seat of the chairs, hold and then push up to 
the top of the movement until your arms are fully extended 
again. Keep looking straight ahead and don't bounce at the 
bottom of the movement.  

Adding Weight

Although the simple weight of your own body is enough resistance 
to provide an effective workout we need progressive overload 
(added resistance) to become stronger. 

So all we need to do is add some weight wherever we can find some.  
Because there are no metal plates and fancy machines to use it 
doesn't matter because the body doesn't care where it is as 
long as it's receiving resistance of some kind.  

You can use heavy books clasped in your hands. You can buy some 
cheap weighted dumbbells or ankle weights.  A weighted vest will 
also allow you to add resistance for both chin-ups and push-ups.  
Try to buy one that will let you remove and add weight as you see 
fit. Also a backpack filled with books can be perfect for most 
of the exercises and is a cheap alternative.

How about a couple of jugs and fill them with a certain level 
of water? As you get stronger fill them with more water. This 
is perfect because depending on the exercise, all you need to 
do is to increase or decrease the amount of water in the 
jugs for the required amount of resistance.

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Neither trulyhuge.com nor the authors of this publication assume any liability for the information contained herein. The Information contained herein reflects only the opinion of the author and is in no way to be considered medical advice. Specific medical advice should be obtained from a licensed health care practitioner. Consult your physician before you begin any nutrition, exercise, or dietary supplement program.

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