You Are Your Own Gym Program
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Mako_Molokai
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You Are Your Own Gym Program
I have read a fitness book called, "You Are Your Own Gym : The Bible of Bodyweight Exercises" by Mark Lauren. It has some pretty useful information in it and it is the first fitness book I have read so far. To sum it all up briefly, Mark Lauren emphasizes that the gym is not necessary; that one can achieve great results without having the use weight-lifting methods. As the title states, this is a book about body-weight exercises. I myself find this approach more attractive than weight-lifting because it is free and it can be done anywhere. I am going to start this program soon, hopefully by the start of next week. Has anyone went through with this program or know anyone who has? I would like to know how well it went. I'm not sure how I want to set it up for myself though. The program is broken down into four exercises per week, two for upper body and two for lower body. I was thinking about going into it doing Exercise 1 monday, then go to the next exercise every other day. But I thought about it and I am concerned if this would be effective. Would I get good results by taking so many days off until I workout the same regions. For example, if I workout upper body monday, take off tuesday, workout lower body wednesday, I won't be working out upper body again until thursday. Is that too long of a time frame to be taking off? But if I did a workout every single day, I'd complete a whole week by thursday and I will be starting the next week on friday. Is that too rapid? What are your opinions on steady exercise growth? I am new to a planned exercise regimen so I don't know how to set it up.
Re: You Are Your Own Gym Program
It depnds on the quantity of exercise I think largely.
I mean if you did 1 sets of squats 2x a week, you'll not get far with bodyweight, but if you do 2 sets 3x a week, you'll get a lot further.
If you were doing lower body 2x a week, utilising something like 3-4 sets per muscle group, you'd be doing okay.
The upper body would require a similar amount of volume on big muscles, with slightly less on small ones, especially as some chest and back movements have secondary effects on arm muscles, I.E. Row exercises on biceps and press exercise on triceps.
The alternative might be to utilise a workout, involving 3 sessions a week on everything, so you'd train all main muscle groups execpt biceps and triceps 2x each time
I think though as long as the quantity of what you're proposing is high enough you'll get decent results.
I mean if you did 1 sets of squats 2x a week, you'll not get far with bodyweight, but if you do 2 sets 3x a week, you'll get a lot further.
If you were doing lower body 2x a week, utilising something like 3-4 sets per muscle group, you'd be doing okay.
The upper body would require a similar amount of volume on big muscles, with slightly less on small ones, especially as some chest and back movements have secondary effects on arm muscles, I.E. Row exercises on biceps and press exercise on triceps.
The alternative might be to utilise a workout, involving 3 sessions a week on everything, so you'd train all main muscle groups execpt biceps and triceps 2x each time
I think though as long as the quantity of what you're proposing is high enough you'll get decent results.
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LesliLCabezas
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Re: You Are Your Own Gym Program
After gym what are the things that we have to avoid?What kind of food we can take?I have just started gym to control body weight can you please guide me?Or it is better to use Ventouse Minceur for weight loss?
Re: You Are Your Own Gym Program
I love this Program and honestly swear by it. Its good for anyone ranging from your grandmother to the athletes you see on tv!
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Rickinator
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Re: You Are Your Own Gym Program
I honestly have always believed using your own body to workout is the healthiest way. cardio to moderate strength. Better on the joints than lifting huge amounts of weight. I also believe God designed our body ..so when we get fat it burns more calories moving our body around ..so we can lose weight faster. The only thing I can think of that I don't think is too good for long term.. is running on cement too much.(we created cement lol). I lift weights because I want a certain "Look" not for optimal health only. probably some will disagree ..(Id kinda like to hear there side as a friendly argument)
Re: You Are Your Own Gym Program
I also think this is a great program especially to start out with. I'm a big fan of bodyweight exercises and it has helped me get toned and lean. The great thing is that you can do these exercises anywhere. Learn to use your own weight as resistance and how to make the most out of your body.
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RolandByrd
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Re: You Are Your Own Gym Program
I'm a huge fan of bodyweight exercises. When you use combination exercises like Hindu-Squats and Hindu-PushUps, it really gets your heart pumping & increases your flexibility.
Like Boss Man said, if you want any size from bodyweight exercises you must do high-volume! And you must make sure you're getting the calories you need to grow. Also, using explosive exercises like jumping squats will help muscle size too.
Like Boss Man said, if you want any size from bodyweight exercises you must do high-volume! And you must make sure you're getting the calories you need to grow. Also, using explosive exercises like jumping squats will help muscle size too.
Re: You Are Your Own Gym Program
I started with YAYOG, which is a good program, but switched to Start Bodyweight a few months ago, and it is in opinion far superior. I like the principle of bodyweight progressions (which make it easier to gauge improvement). I've also see much faster gains with it.