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Fire Your Gym and Hire Yourself With Bodyweight Circuits
According to the International Health, Racquet & Sportsclub Association (IHRSA), there were 45.3 million members in 29,750 health clubs last year. The average health club membership costs between $400-$800 per year. The industry earns 19.5 billion a year. The sales of exercise machines are worth 3 billion dollars a year. Gym members spend an average of 1 hour 38 minutes per gym visit, not including travel to the gym.
50,000 gym members each year find themselves in the ER, due to weight loss, falls from the treadmill and exercise ball, etc. This does not include those who see a doctor or those who choose to self-medicate.
What if there is an effective and efficient way to exercise, which brings good results, takes less time and does not require going to the gym? What the health industry doesn’t want you to know is that it already exists! You can fire up the gym and hire some of the most incredible and affordable exercise machines ever. Your body!
Enter the weight circuit. A weight circuit consists of fast cycling exercises that use specific weights for resistance. There is no need to go to the gym because all the room that is needed is the space of your body length, the width of your arms, and the height as you can do with your hands above your head. Although equipment is not necessary, sometimes you may want to use a chair, or a portable pull-up bar (which you can get at stores like Walmart or Kmart), for exercises like pull-ups. ups, dips, push ups or high rises. When you use personal weights, you can go to the gym because the gym goes with you. Your device is you!
What happens when you go to the gym? You probably do some form of cardio on a treadmill or elliptical trainer. Then you must get resistance training to lift weights using machines or free weights or both. That’s why the average gym visit is 1 hour 38 minutes. During bodybuilding exercises, you can build muscle, lose fat and gain endurance, all at the same time. This is because in addition to resistance, your body uses compound movements (engaging multiple muscle groups) rather than isolated movements (focusing on one specific muscle group). Since you are exercising on a bicycle, your blood is cycling from your upper body, to your lower body, to your entire body. This requires a lot of oxygen, which burns fat like crazy! It is also very effective. A good workout lasts 10-20 minutes. That’s it!
Weight training is very safe. Nothing hurts like a heavy lifting load. If you can’t lift your own weight in a push up, you can’t do it. You are not hurt. You just change the exercise to make it easier. Have you ever heard of push ups or jumping jacks? I certainly didn’t. The exercises are very easy to modify so you can make the exercises easier or more difficult. Using push-ups as an example, a more advanced push-up is the Hindu push-up or high-leg push-up. If this is too difficult, you can do regular push ups. Is it still too hard? Do push-ups with your knees or hands in one step. Is it still too hard? Try leaning against the wall. All body exercises can be modified to make them easier or harder, not to mention adding or subtracting repetitions or adding or subtracting the number of rounds you complete in a sequence.
Let’s look at the most common objections. Some people say, “Clint, I don’t believe you can get strong from weight training. You need weights to do that.” Make this a riddle. Why can’t a 225 lb gymnast and a 170 lb gymnast do the iron cross on a gymnastic ring? The answer is that bodybuilders are not strong enough! Pound for pound, gymnasts are stronger. In addition, gymnasts build functional muscles through compound exercises. Gymnasts have deadly “guns” for weapons!
The last common objection is this. Don’t I need cardio? Weight circuit won’t give me cardio and endurance. Oh really? Try to do this sequence continuously for 20 minutes. You’ll be sweating like a pig and out of breath by the time you’re done!
10 push-ups (substitute Hindu push-ups for more difficulty)
15 squats (substitute Hindu squats for more difficulty)
Bodyweight circuits will get you in the best shape of your life. Are you ready to burn fat and build muscle faster than ever before? You can fire up the gym and hire yourself and save time and money. To learn more about weight circuits, visit commandfitness.blogspot.com.
Clint Grimes is a retired US Navy SEAL. He is now a police sergeant in Southern California. He is a California Interscholastic Federation certified coach and is the strength and conditioning coach for the football and wrestling teams at El Toro High School in Lake Forest, CA.
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