When you decide to get in shape, there are many options available to you.  But which one is right for YOU?

Maybe you’re limited by your budget, and don’t want to work out in a gym or club.  Maybe you really enjoy being in the outdoors, and want to get in shape outside… Or maybe, you want to work out in the privacy of your own home.  Whatever your reasons, you can find the best way to get in shape without equipment.

There are many basic body-weight exercises that you can do without any equipment.  The big benefit of body-weight exercise is that you can achieve fitness at home, or in the great outdoors, without having to invest in an expensive gym membership.

First, consider your goals when you decide to get in shape without equipment.  If you want to increase muscle tone while decreasing body-fat, a good body-weight muscle building and interval training program should fit your needs nicely.

Before you choose what the best way to get in shape is, it’s a good idea to measure your baseline or starting point.

Establishing a baseline is a great first step in your fitness journey.  By creating an actual picture of your health, physique, and current fitness abilities, you will be able to measure the results of your workouts and activities.

Creating that baseline picture isn’t easy.  Mentally, you have to overcome your fear of the truth.  But by taking a hard look at the data, or photograhps, you will form an accurate, true baseline.

Here are the steps necessary to form a baseline measurement: Tools you’ll need to establish a baseline:

Paper, Pencil or Pen, Measuring Tape, Scale (body composition scale if available), and a camera.

First, take a few photographs of yourself from various angles.  Front, back, and side.  If you’d like, you can take a couple posed photographs, flexing your biceps for example.  These photographs will be used to compare the changes in your body over time.  Although changes may appear slow at first, if you take a photograph and compare it to a photograph after 12 weeks of consistent exercise and good nutrition, you will be amazed at the transformation.

You’ll also want to measure you body in various places using a measuring tape.  In general, you’ll want to measure at the widest part of each body part.  For example, when measuring the thigh, measure at the mid-point between your hip and knee.  If you really want to get detailed, you can measure both relaxed and with muscles “flexed.” Measure your:

• Waist
• Hips
• Chest or bust
• Neck
• Thighs
• Arms (biceps & forearms)
• Calves

Another way to measure your baseline is to perform exercises to ‘failure’.  Note: Failure means where you begin to lose your good form.  It’s important to maintain good form when performing any exercise in order to prevent injury.   Here are some suggested exercises to perform while establishing your baseline:

• 1 mile run
• Standard Push-Ups – max reps
• Pull-ups – max reps
• Body-Weight Squats – max reps
• Wall – Squat – time
• Prone Plank – time
• Vertical Jump – inches (average of 3)

Although these are basic exercises, they are good indicators of overall conditioning, and they will give you a basis to compare your progress over time.  For example, each month, you may check your progress against the baseline and strive to improve your numbers.

Chances are, you’re looking for solid workout advice on how to get in the best shape, and fast.  Whether you’re looking for the best way to get in shape for a special event or vacation, you’ll find great information here on this website.  So take a good look at my articles, read my bio, and sign up for the newsletter in the box; I’ll be updating this website regularly!

David