Although gym machines and fitness gear were created to maximise how effectively we can target the muscle while working out, you don’t necessarily need to join your local gym to build muscle fast. That is the beauty of bodyweight exercises. They are effective, free, and you can do them virtually anywhere. And while some people might argue that you can’t get jacked with only bodyweight exercises, they don’t know how to apply progressive overload to these movements. Think of it this way, there is always a variation of an exercise that will be more difficult and challenge you more. Pros of Doing Bodyweight Exercises There are also many other reasons to start doing calisthenics besides a leaner, but strong physique: Do it anywhere  – as it usually utilises bodyweight, you can do most of the movements anywhere, even while on vacation. Joint strength  – when you start progressing to other movement standards, you will require your joints to do extra work to hold your body weigh...

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  1 Squats To set up, stand tall, and place your feet shoulder-distance apart. Clasp your hands at your heart's center or lengthen them ahead of you. Bend both knees, and press your hips back to lower into a squat. Descend until your thighs reach a parallel position to the floor or lower, making sure your knees don't travel over your toes. Push away from the floor to return to the start position. 2 Lunges  Keep your chest tall, bend both knees, and lower into a lunge. Push through your front heel to rise back up. Repeat the same motion on your other side. RELATED: 5 Standing Ab Exercises To Do With Weights for a Toned Tummy 3 Banded Lateral Walks Start by placing the resistance band just above your knees and planting your feet hip-distance apart. Assume a half squat, and step your right foot out to the side. Continue to step to the right as you feel the resistance band doing its work. Then, do the same motion on your left side.  4 Lateral Lunges   Begin by planting y...

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  If you want to gain muscle and strength by putting in as little effort as possible, researchers have good news: Any amount of resistance training can offer benefits. That’s what a team concluded after analyzing nearly 200 studies measuring the effects of resistance training, also called strength training, on muscle strength and mass. The group found that this kind of exercise promoted both elements regardless of the intensity or frequency of workouts—though benefits increased with more exercise. The meta-analysis was published in June in the British Journal of Sports Medicine. Researchers hope the study's takeaway will entice people to start lifting weights or engage in other types of resistance training, given positive results could be seen no matter how intense the workout. “This approach to weight-lifting should be applied to the general population as the majority are inactive and have a lot of strength to gain,” registered kinesiologist Byron H. Washington II, RKT, MS, who sp...

Could the secret to lifelong health be … staying still? It sounds counterintuitive, but in a recent study, researchers assessing 270 randomized controlled clinical trials (involving more than 15,000 participants) found that isometric exercises, in which muscles are working but remain motionless, were more effective than a range of other options for reducing blood pressure. To be clear, aerobic exercise training, dynamic resistance training, combined training and high-intensity interval training all helped, compared with non-exercise control interventions. But isometrics were most likely to reduce blood pressure, with full-body movements such as the wall squat showing bigger benefits than moves such as hand-gripping or leg extensions. The first obvious question is: why? Followed by: how do I use this information? To answer the first bit: isometric exercises are likely to cause the greatest increase in blood pressure during the exercise, when muscles are contracted and blood vessels narr...

  If you were told to do more exercise to lower your blood pressure, you might think you'd need break out you running gear or hit the weights. But one of us (Jamie) recently published research that found exercises that you hold in a static position, such as planks and wall sits, are actually the best way to reduce blood pressure. This kind of "isometric" exercise involves contracting a specific muscle or muscle group and holding it so the length of the muscle doesn't change throughout the exercise. But lower blood pressure is only one of the benefits of doing this type of exercise. 1. They improve heart health Jamie's recent work looked at 270 randomised controlled trials involving a total of over 15,000 participants. It found that the best way to lower blood pressure was to perform an average of three isometric sessions per week. Each sessions consisted of four two-minute bouts of isometric exercises, with a one-to-four minute rest period between each. The result...