5 Ways to Strength Train (Without Using Weights)

by Marc A.

When most people think of strength training, they think of sweaty shirtless guys huddled around a bench doing chest presses. While that isn't an incorrect view of what you may see in some gyms, strength training isn't just for bodybuilders or even, just for men, it's for everyone.

No matter what you're training for, even if it's just for everyday life, strength training is important. Aside from the obvious result of making your stronger, strength training can make you leaner (muscles burns fat simply by existing) or bigger (if you want to bulk up) but either way, more muscular. Strength training makes you less susceptible for injury. It makes everyday activities easier. It increases your endurance, helps you perform better in sports, and in the place where it really counts, the bedroom. ;) Most people think of weights when they think of ways to strength train but there are a ton of other ways to get your strength train without picking up a dumbbell or even without the use a gym. Now, if your goal is to get bigger, I advise you stick with weights. However you want to "tone" and/or become a stronger, I have some other options for you.

So, let's get into them.

1. Calisthenics. What are calisthenics? The short definition is body weight strengh training exercises. Think pushups, pullups, crunches, bodyweight squats, etc. In most cases, unless you're trying to bulk up, your body is all the weight you need. Calisthenics are good for making you look more lean and chiseled. They are also invaluable for building functional strength by using normal bodily movements. I would rank this as one of the best ways to strength train

2. Resistance Bands. While this may fall under the same category as weights somewhat, resistance bands are another valuable strength training tool. One way in which they differ from weights is that because you're essentially contracting and stretching the band throughout the movement, there is a constant tension there that you don't get from weights. With weights, you get somewhat of a reprieve in the non-work part of the movement and then full tension applied on the work part. For instant, the work part of the bench press is pushing the weight up, it's easier when you let it come down. With resistance bands, you're always fighting the tension on the bands. They can be used for most weight movements from rows, to shoulder press to bench press and more. They can also be used to enhance your calisthenic movements in some exercises.

3. Plyometrics. Plyometrics (or plyos, for short) are quick burst movements that train you to be more powerful. Jumping is often included in Plyometrics. An example of plyometrics is box jumps. The goal with plyometrics is to get your body to exert the maximum force as possible with the use of quick bursts of energy. They are awesome at making you run fast, jump higher, hit harder. They burn fat and pack on muscle relatively quickly. Be careful with plyos especially if you have bad knees or ankles. Make sure to land softly (think quietly) on the balls of the feet. Also, allow for a day of rest in between plyometric days because they can take a toll on you if you're not careful.

4. Pilates. Pilates is excellent not only for strengthening the core but the overall body as well. Pilates lengthens the muscles giving them a leaner appearance. It also provides more functional strength for everyday life. Leg lifts and V-ups are both examples of Pilates movements. While there are some quick burst movements in Pilates, most of it slow and deliberate giving the muscles a slow lasting burn. You WILL feel it during a Pilates workout but this relaxed style of movement also helps to make it a perfect companion to yoga which is why they are so often associated.

5. Workout DVDs/Bootcamps. There are plenty of exercise DVDs that focus on strength training without the use of weights or at the very most, some dumbbells to incorporate in some movement or with the use of bands but wouldn't be considered weightlifting in the traditional sense. For example, the Insanity workout is a good one. Insanity uses an intense of array of solely body weight movements. While it is definitely an aerobic cardiovascular workout  there is plenty of strength training involved. Imagine doing both cardio and lifting simultaneously and that is what Insanity feels like. There are plenty of others like Tapout XT, Turbo Fire, even Taebo. All will put muscle on you while shredding you at the same time. If you prefer classroom instruction, and many people do, that's where bootcamps come in. These are similar workouts to what you'll find on DVDs but the instructor may incorporate equipment and it's almost never the same workout twice. You also have the added benefit of someone letting you know if you're doing it wrong or pushing you through the tough spots. Sometimes just knowing someone is watching will make you push yourself a little harder.

However you choose to get your strength training in, just be careful. Don't push yourself so hard that you injure yourself. Perfect form trumps everything.

Marc A. is the editor and founder of the health and wellness blog, Dr. Marctagon™, and he also runs a tech company and blog, Marctagon™ IT where he offers his consulting services and discusses the latest news, productivity tools and technology for homes and small businesses.

But Where Do I Start? 5 Simple Ways to Start Losing Weight

by Marc A.

I get it.  Losing weight is tough. It's difficult, requires so much effort, and takes way too much time. Hell, most times just getting started is the hardest part. You deprive yourself of everything that tastes good for a bunch of health food crap. You go in and try to walk off all your pounds in the first week and then a week later you've already given up. It sucks, I know. I know how you feel.

What would you say if I told you losing weight was much simpler than you may imagine. Now, by simple I don't mean easy. Losing weight isn't easy. Just asked the millions of people who are giving it a shot as we speak. 

Become a gym rat and a health nut will come eventually but right now, you just need to get started doing SOMETHING. Never fear, I'm here to give you a few pointers. With these, even if you do nothing else but these six in the beginning, your body will benefit, trust me.

Here are 5 quick ways to start losing weight right now:

1. Trade in your snack foods for fruit.  Every time you get a junk food craving, eat a piece of fruit. For ever bag of chips you would have had, eat an apple. This keeps some of the undernourishing overfattening crap out of your system and replaces it with good sugars, fiber and plenty of vitamins and minerals. Not only that but fruit is more filling for less calories. So just off of that, you're saving a 200-300 calories a day, which adds up to over half a pound a week.

2. Increase your water intake. With the exception of coffee (not drowned in sugar and cream), tea and milk, drink nothing but water. This will be a challenge if you're used to drinking soda or juice all day. So if you can't make a full substitution, replace half of your day's juice/soda with water and with each passing week add more water and remove more juice/soda. Now, some of you may be thinking that if you drink diet soda, you should be fine right? It's zero calories, after all. This is true but diet soda with its artificial sweeteners actually work to your detriment because while you get the sweetness that sugar would give, the implied sweetness will increase your real sugar cravings, leading to possible binging later, not to mention artificial sweeteners in large amounts are just bad for you.

3. Walk 30 minutes a day, for 3 days a week. Unless you fit into the morbidly obese category, then for most this is the bare minimum that you can do to lose weight. This doesn't have to be a chore. Try getting up 30 minutes early and walking around your neighborhood. Or go for a walk on your lunch after you eat. It will help with digestion and also burn off some calories. Or cut out a little TV and throw it in after dinner. You can do this!

4. Ask someone to either join you or hold you accountable. Don't keep your efforts a secret. Let people know what you're going to do. You don't have to broadcast but choose a select person or people that you know and let them know that you want to lose weight. Give them permission to check on you and keep you in check if they see you slipping. If losing weight was something you could do alone, you would have already done to let others be a part of it. Beware of overzealous supporters though who try to tell you how you should be doing things or run your life. You don't want that kind of help because it will send you back to your old habits or make you give up in a hurry.

5. Get some rest. I won't say that you need 8 hours a night because personally I feel that 8 hours doesn't work for everyone. Some are just fine with 6, others need 10 but you should be getting adequate sleep. Being sleepy triggers stress hormones and sugar cravings and can cause you to overeat. Three things you do not want occurring especially at the same time. Not to mention, getting adequate rest improves your overall well being. You'll be in a better mood and more motivated. In a rested states, you'll be more open to eating healthy and not just conveniently. You'll be less likely to eat that greasy burger. Perhaps not unlikely but less likely.

And there you have it, my 5 ways to start on a weight loss plan. An honorable mention would be to see this as a lifestyle change not a temporary "diet". This is for life so act like it if you want to have a long one.

Is there anything you would add to this list? Let me know in the comments below.