You can Build Abs and Chest Muscles without Weights

How do you build your abs and chest muscles without weights? This is a common question today and what most don’t get is that they don’t need equipment or weights to do this. Basically, it’s not necessarily that one will lift weights to achieve this. The secret is engaging in workouts that focus on these parts of the body and nothing limits you when it comes to this.

Did you know that even going for a good old bicycle ride is a good workout for your abs. Most people think it is only good for their legs and cardio but that is not the whole story.

Now onto some more specific ways to build your abs and chest muscles without weights.

  • Engage in Diamond Push-Up

This exercise will work out your chest muscles and the triceps behind your upper arms. Thus making your chest stronger and enhancing your physique. To get into this position, place your body like you are doing the traditional pushups, keep your body rigid and your abs towards your spine as you do the push-ups. 

  • Learn to Maintain Planks

Being able to maintain planks for at least 30 seconds will help you strengthen your chest muscles and abs. The reason is it engages several muscles. You start with the motionless planks before engaging in the moving ones. While performing a plank, you lie with face down, elbows on your side under your shoulders and palms down. Prop yourself up in a straight line. The entire body should be in this position for at least 30 seconds. 

  • Get used Crunches

Although this might sound like some form of old exercise, it’s effective in working out your abs as it focuses on the texture abdominis. The secret for this exercise to be effective is to be consistent and do it properly. To perform crunches, lie on your back with your hands behind the head and your knees Bender. Lift your shoulders along with your head off the ground in the same position. 

  • Torso Rotation

To get a stable and strong core, you have to engage your muscles and engaging in torso rotation is one way you can do so. This involves twisting your hips while taking your knees to the right and the left side while crouching. Your palms must be on the floor while doing this.

As you focus on strengthening your abs and chest muscles, there are exercises that will work out different muscles at the same time. Actually, you will be spoilt for push-up variations. Engage in crunches, push-ups, and planks among others that you do not need weights. With these options, you can work out from wherever you are whether you are traveling, you are in the office or at home. Engage in various exercises for maximum benefits.

Way to Get the Most Out of Your Workout

You have been working out consistently but you feel as if you are not getting the most out of it. You are not sure about how you can maximize your workouts considering the fact that you want to get leaner, stronger and fitter as soon as possible. One thing that you should keep in mind is that it’s always advisable to contact your doctor before you can engage in intense workouts.

  • Adjust Slowly

You should never start with high-intensity workouts. This will do more harm than good. Since you want to progress and achieve your fitness goals, it’s better to take it slowly. Building endurance like the experts you see at the gym and in magazines takes time. Start and get into high-intensity workouts slowly and within no time, you will have built your endurance. 

  • Build Up Energy with Carbs

Carbs play a great role in your workout results. You need the energy to engage in any kind of exercise thus you need a lot of carbs. If you are not sure about taking carbs, you can opt for the low fiber ones. They will give you the sufficient energy that you need to work out and the good thing is that the extra calories will be burnt.

  • Engage in Compound Exercises

The benefit of compound exercises is that they engage multiple muscles at ago. Besides this, it is easy for the entire body to work out as most of the muscles are involved rather than focusing on exercises that will work out specific parts of the body. Deadlifts, lunges, bench presses, pullups, pushups and military presses are just some of the compound exercises that you can engage in.

  • Work for a Maximum of 40 Minutes

Spending a lot of time at the gym does not mean that you will get the most out of your workouts. The best way to limit the time you spend working out is to increase the intensity. However, this should be done gradually. If you practice low-intensity workouts over an extended period of time, the exercises stop being as effective and you will be spending more time working out.

For any workout program to be effective, a lot is involved. Besides working out, one needs to eat right, adjust slowly, engage in compound exercises, limit the workout time and take a lot of water among other things. A good workout plan should be effective but it takes dedication for it to be.

Using Turmeric to Fight Cancer

The popular turmeric spice has more than just color to your food. It’s just not a plant that gives your food color and flavor, but a spice that will help you fight cancer. The little known benefits are more reasons why you should make this a common ingredient in your foods.

  • Helps in Killing Cancer Cells

Cancer cells spread fast and this is one reason you hear that someone was declared cancer free after treatment only for them to have cancer in a different part of the body. It’s the curcumin in the turmeric plant that helps with fighting the spread of the cells. This ingredient boosts the immune system to prevent cancer growth and kill the cells.

  • What Dosage should One Take?

This is a common question with those considering to ingest turmeric for its medicinal benefits. A bit of conventional turmeric will not be effective and again taking too much will not be the solution. Health experts recommend that the product contains piperine and enteric coatings for the most benefits.

  • It Prevents Cancer Formation

The anti-cancer properties in turmeric also prevent cancer formation. If precancerous changes are not stopped, they turn into cancer which has been claiming millions of lives across the globe every year. What turmeric does is minimize the effects of precancerous changes thus preventing cancer formation.

Why you should Be Using Turmeric

Turmeric is readily available in grocery stores and supermarkets. It is also inexpensive thus an affordable way to boost cancer treatment. Considering that it is also added to almost all types of foods and there are also supplements that can be ingested.

Although it helps in reducing the spread of cancer cells by killing them, it does not affect the healthy cells when taken in moderation. Unlike the most popularly used cancer treatments, this natural product will not have adverse side effects such as hair loss, fatigue and energy loss but it will reduce the symptoms of this killer disease.

One thing that you should keep in mind about turmeric in fighting cancer is that it should not be used as medicine. This is just a product that helps with treatment. It helps in killing and reducing the spread of cancer cells. One other advantage of using turmeric for this purpose is that it is used in fighting all types of cancer. Whether it’s colon or throat cancer, it will help with that.

Great Ways to Boost Muscle Mass

Adding muscle mass requires effort. It requires you to work harder, put more effort and be patient with the results. The best thing to do is to be consistent. Some will wonder if they can add muscle mass when they are skinny and yes it is possible. You neither have to cheat nor use drugs. This is because there are several other legit ways to achieve your goals. 

  • Take More Proteins

Proteins are type of foods that boost your muscle mass and this only means that you should take enough. There are myths of all types regarding proteins such as you can only eat a specific amount per serving. As you work to gain muscle mass, you will need to take more proteins. You should double your intake for better results. 

  • Lift More and Heavier Weights

Lifting weight plays a great role in building muscle mass thus should not be overlooked. The one thing with lifting weights is that you build your muscle strength. When you are strong, you will definitely be able to lift heavier weights and with this, your muscle mass will be growing. In fact you will see and feel the difference when you start lifting heavier weights. As you think about lifting heavier weights than usual, there is a specific approach that you should consider.  That is you should adjust the weight gradually. 

  • Eat More Calories

Gaining more muscle mass means that you will be going beyond the limits you have set for your body. If you have just been taking enough calories for your body size, you need to find a way to eat more calories. Calories will give your body energy and you will utilize this energy to build your muscle strength and in turn mass.  The good thing about eating more calories is that there are various strategies you can use to see this happen.

Engage in Compound Exercise

You need to engage multiple muscles when you are working out. This will help in gaining muscle mass for different parts. Be consistent with specific moves for the best results. You can engage in workouts such as deadlifts and overhead press and rows among others.

Being consistent in your strategy is a great way to see the best results. If you have been struggling with gaining muscle mass, you should not despair as there are effective ways to do so. The different strategies may not be easy but in the long run, you will achieve your goals and boost your overall health at the same time.

Why You Should Build and Increase Your Muscle Mass

Overall fitness is vital in your everyday life. As you exercise, it is important that you focus on every part of your body. Your muscles are important and that is one reason you should work to increase your muscle mass. The best and effective way to do is to include strength training in your workout routine. Building muscle mass is not only for men, but also for women.

Ways that you can Build Your Muscle Mass

Regular resistance exercises such as those that involve weight bearing are important in building your muscles mass. To ensure that your exercises are effective, it is crucial that you are consistent.

Muscle Mass Increases Overall Strength

As you age, you start losing your muscle mass and you lose a big percentage every year. When you engage in exercises that will build and maintain your muscle mass, you will be enhancing your overall strength. This will help you perform your tasks with ease and live an active lifestyle in general. Your bones will be stronger which is important as you advance in age.

You Improve Your General Health

Having a lean muscle mass improves your overall health. In the process of building muscle mass, you lower the risk of hypertension, type 2 diabetes, you burn more calories, you prevent high cholesterol, the risk of heart disease and osteoporosis as you maintain metabolism.

It’s Easy to Control Your Weight

Weight control is a big issue for many people due to unhealthier lifestyles. As you increase your muscle mass, you boost your metabolism and burn more calories. The more muscle mass you build, the easier it is to maintain weight.

You Reduce Injury Risks

Weak muscles make you vulnerable to falls as you tend to lose balance more often. Instability is reduced when you build your muscle mass as both your joints and muscles become stronger. When you are strong, it’s easy to have an independent lifestyle ad you do not have to rely to others to perform your physical activities.

There are a multitude of benefits that you get in your journey of building a lean muscle mass. It’s a way to not only boost your overall health, but also to look better. A lean body boosts your overall appearance in a great way which will also boost self-confidence. At the end of the day, you improve your quality of life which is important as you grow older.

Why Good Health Needs Sufficient Water

A chronically dehydrated body can lead to numerous health issues and this is the reason it is advisable to take lots of fluids throughout the day. Fluids do not mean that you take soft drinks, too much coffee, and alcohol. Our bodies contain about 75% water and thus you should take more water.


Experts recommend at least 8 glasses per day but you are not limited. It’s important that as you try to reach your water drinking goal in a day, that you avoid too much at ago as you could get water sick. Why is water of great significance to your health?


  • Water Enhances Your Energy


You have felt sluggish in many occasions and you wondered what you can do about it. You just want to lay down and relax. Dehydration makes you uncomfortable in your own body but by drinking sufficient water, the feeling will go away and you will feel more energized. With high energy levels, you will be more productive in your day to day life. 


  • Water Is Good for Your Skin


Waterworks from inside to the outside. The skin becomes dull when you are dehydrated, it can break out and become rough. Water is one of the things that will improve the health of your skin. Skin experts recommend that you take plenty of water to reduce and control skin issues. 

  • Water Boosts Physical Performance 


When you work out or you are running for a long distance, you tend to feel thirsty. When you drink water, you feel great and you can work out more. You have seen athletes take water when performing, this is because it does not only boost their energy levels, but it also boosts endurance, improving the overall performance. It’s good to keep your body hydrated. 


  • You Boost Your Immune


Dehydration is linked to the development of health issues such as cancer. Most diseases are devastating but the best thing is that some simple measures can reduce their effects. 


How Much Water Should I Take?

Although health experts suggest that you take a minimum of 2 liters every day, the amount of water your body needs is determined by several factors.

  • It depends on how active you are physically
  • The climate that you live in
  • Whether you are healthy or you are fighting some illnesses

For your body to be able to regulate temperature, it needs to be sufficiently hydrated. Every organ, cell, and tissue in your body needs water and this gives you more reasons to take plenty of water on a daily basis. Remember that every minute you lose water through sweating or breathing thus, it should be compensated.

The Benefits of Strength Training In Sports

In sports, it’s essential for an athlete to develop strength and endurance. The more an athlete goes through strength training, the more they are able to perform better.

  • You Develop Better Body Mechanics

In any kind of sport, body coordination, balance, and posture are of great importance. Strength training improves these body mechanics that are important not only in sports but also in everyday life. Training strengthens your muscles which in turn boosts your balance and coordination.

  • You Reduce Injury Risks

When one increases their resistance to injury, they are more comfortable when engaging in their favorite sport. Strength training helps in this and unlike what was earlier believed that it is harmful, this is not the case. You will not lose balance just because your muscles are weak.

It also boosts flexibility which means that musculoskeletal pain will not be a bother when one plays their favorite sport. Basically, you are less likely to be injured when you have a strength training routine.

  • Helps In Weight Maintenance And Burning Of Calories

We all try to burn calories in our bodies and strength training helps with this through boosting of metabolism. As a sports person, you need to maintain a healthy weight and playing is not enough.

As you strengthen your body through training, you will maintain a healthy weight meaning you will be more comfortable as a player or an athlete.

  • Boosts Endurance

Nothing can be compared to endurance in an athlete or a sports person. Endurance gives you the energy to press on in a competition and there is no better way to boost it than through strength training.

You increase intensity when exercising, running, playing football, cricket, and rugby among other sports. You will be active for prolonged time than you have ever been.

  • Increased Mobility


Adequate movement is a great deal for an athlete in every way. Imagine a football or rugby player who cannot run across the field? This results in a boring game and poor performance for the team in general.

There are strength training techniques that boost mobility and this increases the performance in a competition. Combining strength and good mobility will bring the best results in a player.


When you watch sports such as sprinting and rugby, you clearly see how powerful the players are. These players enjoy power and endurance at the same time. To have this kind of power, it is clear that they engage in strength training programs with some of these programs focusing on specific body parts.

The 5 best exercises, according to a Harvard professor

What is the best exercise is a very discussed topic and there are opinions for all tastes. Dr. I-Min Lee, professor of medicine at Harvard University, gives us his five recommendations in a report, Starting to Exercise, from the university.

According to the report, here are the 5 best exercises for the body.


The authors affirm that swimming could be qualified as the perfect training: it starts all the muscles of the body, at the same time as it raises the heart rate. Also, being in the water decreases muscle tension, which is ideal for individuals with arthritis


The Tai chi is a Chinese martial art that combines breathing exercises with various gentle circular movements. Several studies show that it helps reduce stress, improves postural hygiene, balance, and general mobility, increasing muscle strength in the legs.

It’s particularly good for the elderly because balance is fundamental in physical form and is something that tends to be lost as we grow older.

Strength routines

Or strength training, which includes weights, resistance bands, climbing stairs, walking up the hill, Pilates, yoga, cycling, and others. It may seem daunting, but it is a type of exercise that is imperative to age healthy, it slows down the loss of muscle and bone mass, improves postural hygiene and keeps the body at an ideal weight and flexibility.

The recommendation is to do it two or more days a week, making all the main muscles work.


Brisk walking is a splendid form of exercise, with innumerable benefits for the body. It makes the muscles of the lower part of the bodywork, raises the heart rate and minimizes stress. It also helps with joints, but without the impact that running would cause. It is perfect for those who start exercising.

The Harvard team recommends starting with 10-15 minute walks and progressively increasing the intensity and duration to half or even one hour.

Kegel exercises

Or the muscle or the pelvic floor. And no, they are not just for women. They are designed to strengthen the muscles of the lower trunk. The correct way to do them is to contact them to stop the urination, or the gases, keep them contracted for two or three seconds and then relax them, repeating ten times the operation.Kegel exercises are the starting treatment for urinary incontinence problems.

No Need for the Gym: Fitness with Body Weight Training

Gyms and Fitness-Centers. The mystical place most have signed up for, few have actually used. Whether it is that New Year’s resolution from five years ago, or the gigantic bill that convinces us that this time we won’t waste our money. But let us be honest. We all know it is hard to get started and harder to keep going. But is it really necessary to have a treadmill and 50 shapes of weights and fitness machines at our disposal in order to get in shape?

The answer is simple: NO! All you need is a little dedication and your own body weight. Here are some basic exercises that will help you burn off those undesired calories with nothing but your own kilos.

“Ass to Grass” Squats and their variations

Yes, the good old squat. Not the most fun but definitely effective and easy to add variations. Squats not only train your glutes to give you that peach butt you desire, but they help you strengthen your thighs and work on your balance.

Start with the basic squat, making sure to get your “ass to the grass”. That’s right, parallel the way down. Once you got this down, consider squat progression to build muscle. You could consider making it more difficult by adding an explosive jump or manipulating the speed. Real slow and feel the burn or explosive and get in as many squats as possible in one minute.

Push through those Push-ups

Widely feared, the push up is one of the most famous body weight exercises. If you struggle to get one done, consider alleviating the weight on your arms and shoulders by crossing your legs and putting your weight on your knees instead of toes. Gradually build up the number of push-ups and once you feel comfortable to up-the-ante, try a lower number of repetitions but with your legs straight in the typical position. Start slow and build up your strength, rather than trying to do it all at once. It is preferable to do 12 push-ups on your knees with a straight back and nose touching the flour, to doing two push-ups on your toes but only moving 2 cm down.

Plank it up

The plank is a highly effective bodyweight exercise that not only trains your abs but involves your legs, back and arms as well. Set your timer and tense your muscles. Hold that pose, shaking and counting the seconds but HOLD THAT POSE! Start low, 15-20 seconds and as always build up over time. Variations of the plank worth considering are sided planks, one leg of the ground or alternating arms.

Jump like Jack

Jumping Jacks. We did it as kids and we should continue doing it now. A full body workout, burning away those calories. Up down, up down. Arms out, legs in. And repeat. Two options to consider: Fewer repetitions – more sets or all or nothing. You could do the same as with the previously stated exercises, decide on the number of repetitions and sets and build up with time. The same old song. OR try the best mode. One minute and a maximum number of repetitions possible.

These exercises do not have to go on for hours and hours. 20-30 minutes a day of fitness can be enough to get a quick full body work out with nothing but your own kilos and a little dedication to your health.

Workout SMART with Age Appropriate Exercises

Every age group needs to have different types and amounts of exercise. The thing is that as humans advance in age their energy decreases and body deteriorates. It is important to know what exercises are important in each stage of your life.

You don’t want to over exert yourself, yet at the same time, you don’t want to have a ten-year-old child bench pressing 200 pounds and a senior with heart problems running 10 miles. Each age group has different physiological needs and exercise has always been described as the anecdote for living a long healthy life.

Kids and Teenagers

A kid’s exercise doesn’t have to be formal but it is important for them to keep active. Whether it’s joining a club in their school or doing PE (Physical Education) exercise is important for both kids and teens. As they are growing, exercise will help them to keep healthy and prevent lifestyle diseases like Type 2 Diabetes or even obesity.

Teenagers are very conscious of their weight and how they look so enrolling them in an exercise activity would not only help them to maintain their weight and be toned but to have better control of their bodies. Rather than allowing your children to play video games or watch television, encourage them to spend more time outside playing or enroll them in a sporting club.

Young Adults

Young Adults have an advantage over Adults and seniors, their metabolisms are very high and they have a lot of energy. At this age it is important to do things that would be difficult to do when older. The older you get the more your body deteriorates; your bones, muscles and strength. At this age it is important to do weight and strength training and build endurance. You should exercise for at least three hours per week to reduce the risk of certain diseases.


At this stage in your life, your metabolism has slowed and you may realize that you are gaining fat and it is becoming harder to lose the weight. Cardio is a good exercise to do and you have to watch your calorie intake. Your exercise regime should be consistent and the focus should be on not only cardio but a range of activities; balance, core and even swimming should be a focus as it helps to maintain posture.


Maybe sixty is the new fifty but at this age, your energy reserves have significantly depleted. The emphasis here should be about keeping active. Your risk of developing lifestyle diseases increase and you are likely to suffer a broken hip if you fall.

The emphasis should be on weight lifting to preserve strength and even supervised water aerobics can be a good exercise for you. Walking is also a safe exercise and at this age it is important to maintain a level of independence and continue to do activities. Even gardening is a good “sport” to keep you active, occupied and relaxed. There is no age restriction on exercise.

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