Let’s face it, gyms aren’t pretty and they aren’t really designed to be. They are filled with rows and rows of exercise equipment and any wall space that doesn’t feature a full length mirror is usually covered by a poster of a muscled up bodybuilder or an advertisement for one of the personal trainers that reside there. The floor, while functional with its thick padded surface, doesn’t exactly provide the same ambience as a finely woven Berber carpet.

Well, at least you have the music to help you feel more comfortable. That is if you like whatever type of music happens to be blaring out of the speakers at the time. There is always the TV though. If you are lucky enough to get a machine that has a TV you can control, you’ll have the ability to watch whatever you want as long as you place the bacteria infested earphones into your ears. Perhaps I sound a bit disgruntled and I apologize as that is not my point. The fact is, sometimes I just have to take my work out outside as the confining walls of the gym can drive just about anybody crazy after a while.

So, what is so great about working out outside? What is so great is that the possibilities are endless. The only thing that determines what you’ll see and what you’ll experience when working out outside is the areas in which you’re willing to go to perform your workout.

If you’re looking for a more calm and serene atmosphere, simply take a jog around the past they can be found at your local lake. Benches found along the pathway will provide you additional structures for you to use if you want to perform incline push-ups or plyometrics.

If you’re looking for a more varied and intense surrounding, simply make your way into the city to complete your fitness regimen. Running up and down stairs amidst the hustle and bustle of a downtown environment will not only provide you with a great cardiovascular workout but it will ensure that the scenery you encounter is ever-changing. Cityscapes, with their varied concrete jungle type structures provide a plethora of workout opportunities to anyone who has a good imagination and a sense of adventure.

Whether or not you have kids, going to the local playground can be one of the most satisfying work out alternatives to the local gym scene. Fair you can perform an incredible variety of exercises using the jungle gym just as the kids do including pull-ups on the monkey bars, plyometric jumps on the landing platforms, and even dips between the bars of the equipment itself.

So if you are tired of looking at the inside walls of your gym, simply step outside and take a look around. Workout opportunities are everywhere and stepping out into the fresh air can reinvigorate your excitement for working out and training our regular basis.

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We have all seen them. I call them Gym fly’s. The guys that hang around the gym and do more talking than working out. They have the latest workout clothes, and are sipping on their carbohydrate and protein loaded fitness drink while they work their jaws. They LOOK the part, but in reality, they are simply LOOKING. Their target? Women.

From my experience, most women are at the gym to do one thing: workout. They are not interested in meeting guys and they are not impressed by how much weight you can throw overhead or how cool your arms look in your wife beater. The problem is, gym fly’s don’t get this. They often hover around these ladies ready to offer their “advice” to the “helpless woman.” Well ladies, listen up. Here are a few tips to help you keep these BUGS away from you and help you concentrate on getting a serious workout!

1. Knowledge is power…use it! – Many guys love to go up to women to give them advice on their lifting technique or workout in general. First of all, if ANYONE is going to put themselves out there in this way, you MUST be tactful…most of these guys AREN’T. Secondly, the fact is, a lot of their advice is often flat out WRONG. Women, if you do your homework and brush up on both your workout knowledge and technique, you will put THEM in their place. Trust me, they will leave you alone.

2. When in doubt, bring a friend – Working out with a partner will not only help keep your workouts focused and safe, it will also help keep the unwanted gym fly’s at bay. People who are together are less likely to be bothered when working out

3. Crank up the music – I like to listen to music when I workout personally. Rather than dealing with whatever is pumped through the speakers at the gym, I like to pop in the ear buds of my iPod. If you are there to concentrate on getting in shape, not socializing, then listening to music or audio books via earphones will surely let others know you mean business. Anyone who decides to interrupt you had better have a good reason as the simple fact that you will have to stop and pull out your earphones will deter many from even bothering.

4. Don’t go to the gym – Wait a second, don’t go to the gym? Yes, I said it. See, the mere fact that there are so many distractions at gyms makes working out at a gym not an option for a growing contingent of fitness buffs. This is not to say DON’T WORKOUT, but instead, workout outside of gyms at a boot camp style class. Obviously, you won’t have to deal with the aforementioned gymflys, nor any of the other interruptions and distractions that keep you from what you really want to do…get in shape! Outdoor workouts are a great alternative and if you take some time to learn a little about all the ways you can get in shape just using your own bodyweight, you may decide to stay away from the gym altogether.

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Naked Commando – Body weight Calisthenics

True to its name, the naked commando style body weight calisthenics ensures your fat gets burned off the body in real quick time. With body weight training you get an old fashioned, time tested classic combined with the latest in the art of burning fat which can cut your workout time in half. Considering you can spend a fortune every time you hire a personal trainer or go to a dirty gym or paying up front for some weight loss program that is not delivering what was promised, read on to discover how this is a bargain and just how long calisthenics have been around.

In the United States, calisthenics are exercises made up of simple movements, usually performed without weights or equipment, that are intended to increase body strength and flexibility using the weight of one’s own body for resistance.

History-Europe

Calisthenics originated in ancient Greece. It is mentioned in a Persian scout report on Spartan warriors before the Battle of Thermopylae, in which calisthenics is interpreted as a sign of weakness if one was not competent.

Repeated motions of calisthenics done over an extended period of time builds muscle endurance. The history of calisthenics is linked to gymnastics.

Gymnastics, a sport involving performance of exercises requiring physical strength, flexibility, agility, coordination, balance and grace.

Disciples of Friedrich Ludwig Jahn (1778-1852), a German Prussian gymnastics educator and nationalist was commonly known as Turnvater-sounds like terminator ? Jahn, roughly meaning “father of gymnastics” Jahn.

German Gymnastics

Gymnastics was conceived by Johann Guts Muth and Friedrich Ludwig Jahn, and they used large fixed apparatus, vaulting and marching. Jahn felt that increased fitness was essential for a strong nation. The German system had a “militaristic” view of fitness and physical conditioning: Jahn’s goal was to promote his branded ‘Turnverein’ movement to mold the German youth into strong citizens.

It later was introduced by German immigrant, Charles Beck, to America. Although they were ideas based on the work of Friedrich Jahn, America’s system was less nationalistic.

Swedish Gymnastics

Pehr Henrik Ling founded the “Swedish Movement Cure” which was a health-oriented approach and recognized for inherent medical values. The Swedish “light gymnastics” used no apparatus, consisting of calisthenics and exercises. It was freer and less rigid than the German system. The Swedish system was made popular in America from the 1880s under Hartvig Nissen and Nils Posse.

Delsarte System of Physical Culture

A French system created by Francois Delsarte in the 1890s. His system of exercise was based on the belief that certain exercises contributed more to your poise, grace, beauty and health, which were more beneficial in improving performances in the arts as well as physical education, though in the latter its popularity was limited and short-lived.

Organized systems of calisthenics in America took a back seat to competitive sports after the “Battle of the Systems”, when the states mandated physical education systems.

P.E., Physical Education Class

In most systems of education, physical education (P.E.) class is(very soon will be “was”) a course taken in lower, middle, and high school that utilize learning in the cognitive, affective and psychomotor domains in a play or movement exploration setting. The term physical education is most commonly used in this way; however, this can also mean they have participated in the subject area rather than studied it.”[1] Physical education (PE) is the interdisciplinary study of all areas of science relating to the transmission of physical knowledge and skills to an individual or a group, the application of these skills, and their results.

The initial goals of physical education have varied, based on the needs of the time and place. Most modern schools’ goal is to provide students with knowledge, skills, capacities, values, and the enthusiasm to maintain a healthy lifestyle into adulthood. However, due to recent political differences and political platforms, lobbyist’s agenda’s…fitness in America’s schools is disappearing.

Activities included in the program are designed to promote physical fitness, to develop motor skills, to instill knowledge and understanding of rules, concepts, and strategies. Students learn to either work as part of a team, or as individuals, in a wide variety of competitive activities that create a foundation of positive character traits used later in adult life.

Some Advantages

Because no weights are required, body weight exercises is an ideal choice for those you interested in fitness but don’t want to have or buy strength training equipment. Added weight can be added with med balls to increase the difficulty of most body weight exercises and some exercises do require some sort of apparatus to lean on or hang from, but the majority of body weight exercises require only the ground. For those exercises that do require equipment of some kind, a substitute can usually be improvised from typical outdoor park equipment

The Down Side

Body weight exercises use your own weight to provide the resistance for the movement. Meaning, the weight being lifted is always the same. This can be difficult for less experienced athletes to achieve a level of intensity that is near their one rep maximum, which is desirable for strength training. Other strategies for increasing intensity include using external loading with additional weights (wear a weighted vest or holding a barbell or plate during a sit up) or by changing the exercise to put yourself at a decrease leverage advantage (such as elevating the feet or using only one hand during a push-up). Gymnasts make extensive use of this last technique by doing much of their training with straight arms (such as iron crosses, levers, and planches), a mechanically disadvantaged position.

In addition, a unilateral progression scheme can be used. Instead of a two sided movement, eg. A two-handed pull-up, the practitioner may decide, for strength increases, to choose a set of exercises that will allow him/her to complete the one-arm pull up.

In the body weight-training community, Bi-lateral exercises made into unilateral movements are highly regarded and sought after.

Conclusion

The history of fitness portrays some interesting ideas that coincide with the 21st century. A common theme is the strong association of military and political might with physical fitness throughout mankind’s advancement. Several instances point to how our world leaders can play a huge influence on the health and fitness crisis in America.

The mind-body concept has had limited focus in some cultures in its development. At times, some cultures defended the spiritual side, disregarding the body where as others, in a previous Greek society, upheld the belief of a sound mind can only be found in a healthy body. Another portion in our history suggests exercise for the body and music for the soul. Present day fitness programs have evolved this concept harmoniously, with music (via ipod) being a distinctive component to the exercise experience.

It’s all too apparent that as societies focus too much on wealth, prosperity and self-entertainment that fitness levels decline rapidly. While technology “hardware” has advanced, man and his “software” physical fitness have decreased. History offers little insight how to prevent or turnaround these circumstances…but as we’ve all heard…only the strong survive. Thus, this is a resolution we are challenged with in today’s society. Perhaps utilizing all of the extensive research completed on health and fitness in combination with the creative minds now in the fitness industry, we now can solve this part of the fitness puzzle.

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Hello and welcome to the Mr. Fat Loss blog!

This has been something I’ve wanted to do for awhile and with everybody  coming into the marketplace with a variety of fat loss products that promise the stars and the moon, plus make you look fabulous…I thought a personal guide to assist you would be a good idea!

The main reason is that I want to help you with sorting out some of the fluff and provide some direction for you while  you look for the right fat loss program that’ll help you.

After 32 years of personal experience with exercise, fitness and health…I still look for the “new” the better, the faster or best fat loss program.

Its very hard and determining the “best or right” program can be challenge when all the information is sounding pretty much the same, just a different person or company promoting the next “magic bullet.”

I’d like to provide you with as many resources available so you can look for yourself and measure the claims made by each of the experts on the marketplace. Along with the ones I feel are important to include when putting together and building effective fat loss programs.

I’ll also be very blunt in many cases, not to offend , but to shake some of you up that have been saying you are “trying, thinking about or should” do something or that “it’s too hard to change” a bit more than “doing” what you should be doing to accomplish healthy fat loss as your goal.

In my mind, over all improved mental and physical health should be the goal of everyone on the planet…actually, to be the best human being you can. But, without making this a political forum or blog, instead comments focused on important fitness and health related topics will be welcome and appreciated with fat loss more as a side benefit of healthy lifestyle changes.

I also will have people from around the globe looking at the information here with the translator bar in all dialects available…so welcome visitors! Along with that there are a few sections you may want to explore which contain elements you might not currently have employed in your own fat loss programs.

These individuals in my professional opinion are some of the best in the world and will offer you a lot of information so that you can judge their abilities for yourself before going any further.

In addition, there will be variety of teleseminars, videos, articles and Q & A opportunity with so much new information related to any and all areas regarding fat loss strategies…with fantastic, thought provoking content.

Although it seems that each year new ideas come out about the best or fastest method for fat loss…human beings have not changed physically in a long time and unlike technology, do not adapt or evolve as quick.

Same stuff that got people lean a hundred years ago, still works today…hard, purposeful work.

That being said, you will not find a short cut method here, nor will I endorse it, but just common sense approaches to an age old desire…lean muscle.

Thank you for stopping by,

Mr. Fat Loss

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Facts about Bodyweight Calisthenics for Cardio Workout

Generally, the pictures that do come to your mind when you hear about cardio exercises are sustained repetitive and steady exercises like jogging, cycling or swimming, and so on, that sometimes prove to be exceedingly boring. These necessarily tend to work your body in the correct target zone of your heart. But there are some drawbacks present here as well!

Why Calisthenics?

Some experts suggest that doing the same exercises repeatedly has a negative side effect. It makes cardio workouts very specific as to what it results in. Your body gets accustomed to a repetitive and very specific action that can cause strains from the same movement over and over again.

The other factor is the typical plane of action or the single direction the body moves in while performing a basic type of cardio condition. The typical cardio program that is machine based or sagitially plane based only trains it to become efficient in that typical plane of movement, while various athletic sports require our bodies become conditioned in multiple planes to prevent injury as we move in brand new ways due to our sport.

An example of this is even when you exercise on the treadmill regularly for half an hour (which is just great) you can still get tired very easily if you need to play a game of soccer. This is where calisthenics come in.

Bodyweight calisthenics can also create the same effects as any other cardio exercises. A giant circuit of body weight exercises like Naked Commando is a good example of calisthenics for cardio workouts. These exercises can very efficiently increase the heart and the lung rates as well, resulting in similar physical advantages provided by the usual cardiovascular exercises that are more commonly known to us.

Is It Better Than The Other Cardio Workouts?

Many experts suggest that calisthenics workouts can prove to be better as they provide a complete set of exercises for the whole body. They enhance all the muscles in our body as compared to the few specific muscles that can be developed by the other cardio workouts, like the treadmill or the elliptical machines.

Moreover, calisthenics include movements that make the muscles work more closely simulating the day to day movements required by the body in work and play. These movement patterns may resemble some sport or your work related actions. This makes you better suited for your daily work routine and also results in better heart, lung, total body muscle strength plus the vital stability and balance that get a shot at being trained all at the same time!

A plus point of these calisthenics workouts is that they are much more interesting compared to the other cardio exercises which sometimes seem to appear exceedingly boring.

Therefore it’s very possible for you that calisthenics workouts can enhance the endurance and capability of your body to carry out a multitude of physical tasks much more efficiently, reducing fatigue and imparting a strengthened immune system of your body. On top of that it provides a complete total body workout involving all the muscles in your body, resulting in better cardiovascular health, helping you to live a fitter and more energetic life.

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Developing a strong functional core should be the goal of any serious athlete. Oftentimes people just want a ripped midsection simply for the aesthetic aspect of it but because just about every movement we make requires the muscles of the core some degree, focusing on this area of the body is extremely important for the overall functioning and health of your entire body. With the multitude of products on the market for working out the core it can be easy to forget that the only thing you need to strengthen this area of the body is, your body.

Using only your body weight to stretch and strengthen your core may not seem as exciting as getting hooked up to the latest exercise gadget that promises you a ripped six-pack in no time at all, but the results are often much more impressive. Simply grabbing a space on the floor and using your body weight for some specific exercises can give you all the core workout you’ll ever need.

One of the simplest and most effective body weight exercises for the core is the basic crunch. Just grab an empty space on the floor and lie down to knock out a few sets of this powerfully effective abdominal workout. By utilizing slight variations while doing crunches, you can twist or position your upper body to be able to hit all aspects of your abdominal muscles.

Another effective body weight exercise for your core is planks. The basic plank requires you to support yourself using your forearms while keeping your back straight all the way down to your toes which are also used to support your body as you stabilize yourself and stay rigid, just like a plank. Holding a plank position for even as little as a minute can make even the most hardened body builder begin to shake uncontrollably. Stabilizing your core muscles and keeping your spine rigid while continuing to breathe throughout this exercise provides an incredibly intense core workout. Variations of planks exist so that there will always be something new to help train your core as you progress and become stronger.

Lying leg lifts or scissors are another popular core exercise. These help to target the area of the upper thighs as well as the abdominals helping to strengthen a larger section of your core. These muscles will help to support your body through all types of functional movements and will give you increased strength in just about every exercise you perform.

The core is not just about your abdominals of course so let’s not forget body weight exercisesfor your lower back like back extensions. One simple way to hit this area of your core is to lay down flat on your stomach with your legs extended and your fingers behind your head. Then, simply raise your shoulders and chest you inches above the ground and hold for a few seconds. This simple movement will work wonders for strengthening your lower back also tying in your glutes along with hamstrings and again help to develop a much stronger core using only your body weight.

The examples above make up just a few of the multitude of exercises that you can do using only your body weight to stretch and strengthen your core muscles. Take some time to investigate some of the other ones out there that will complete theses few and make sure to add them into your regular core training regimen for a more complete core blast!

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