David Nordmark - Build Muscle Without Weights: The Complete Book Of Dynamic Self-Resistance Isotonic Exercises (Animal Kingdom Workouts)

By David Nordmark

Copyright 2010 David Nordmark

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Lose Weight WITHOUT Dieting

Power Isometrics

The Stretching Exercises Bible

Animal Workouts

The Ultimate Guide To Pushups

Natural Fitness

Stretching For Golfers

Back Stretching

Kindle Edition License Notes

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Disclaimer

The exercises and advice contained within this course may be too strenuous or dangerous for some people, and the reader(s) should consult a physician before engaging in them. The author and publisher of this course are not responsible in any manner whatsoever for any injury which may occur through reading and following the instructions herein.

Joe Lois did them. So did Joe Dimaggio. Charles Atlas, The Worlds Most Perfectly Developed Man, put out a famous mail order course on them (although he called them Dynamic Tension). What are they? Isotonic exercises. This proven form of self-restance training will allow you to burn fat, build muscle and sculpt your body in record time. Whats more all this can be done anywhere at anytime and requires no special weights, gym or equipment. How is this possible? Because isotonic exercises allow you to build muscle using only your own body. Thats right, your body IS the gym. Let me explain.

Strictly defined, an isotonic exercise is a form of self-resistance exercise which involves controlled contraction and extension of the muscles and mobilization of the joints around those muscles. For an exercise to be isotonic the joints do move and the muscles do elongate (or contract) but the tension causing this remains the same. What this means is that an exercise like weight lifting is in fact an isotonic exercise. Weightlifting, however, is the road most commonly travelled. You can achieve muscle growth this way, but its not the only way. It may not even be the best way.

I sotonics ex ercises are the other, less well travelled path to optimum physical fitness. With the exercises that follow you will either be using your own bodyweight or making use of self-resistance (pitting one limb against the other) in order to achieve muscle growth. However there are three big advantages to this form of self-resitance training over traditional weightlifting. They are:

Safety Isotonic exercises are much safer than traditional bodybuilding exercises with weights . The reason for this is that ones own muscles provide the resistance. Its almost impossible to overtrain due to the fact that when your muscles tire the resistance will naturally decrease as well. Ive known of bodybuilders who have torn their pectoral muscles clear from the bone in an effort to build a powerful chest. This is literally impossible with resistance training.

Convenience - Because your body IS your gym, you can literally work out anywhere at anytime. Ive known some people (myself included) who will take a break from the compute r and do a few isotonic exercises throughout the day. Not only does this help keep you alert during the day (and its much healthier than grabbing a cup of coffee) but it saves you time as well.

Effectiveness - So long as you concentrate and put all of your energies into them these exercises are incredibly effective and you will build muscle. One of the main reasons for this is related to why they are so safe in the first place. On the one hand when you get tired the force you are using will naturally decrease. On the other hand as you get stronger the exercises will naturally become more intense. Unlike traditional bodybuilding exercises you will never have to guess exactly how much weight to use to progress. Your body will do this naturally.

The last point begs the question, however. If self-resitance training is so effective and were in fact used by athletes as diverse as Joe Dimaggio and Joe Louis, why arent they in great use today? There are more than a few reason for this but I suspect the big reason is commerce. The weight loss and fitness industries are huge. These empires are largely based on selling people all kinds of equipment and supplements with the hope of getting fit. What do you think would happen to this industry if people got the word that they didnt need expensive gym memberships or diet pills? I think the answer is fairly obvious.

Wh en performing any isotonic exercise there are two factors you really need to focus on in order to gain maximum benefits and muscle growth. These factors are your breath and mind.

The breath is important because in order to build muscle it is vitally important that they be continually supplied with fresh oxygen. Inhaling deeply and fully is how you accomplish this. Consider this. Your lungs are almost triangle shape, narrow at the top and wide at the bottom. When you take in a shallow breath you are only filling up the top of your lungs. This means your blood is only getting a small percentage of the fresh air that it could be getting. This is why it is so important to always breath deeply from your diaphragm. Unless otherwise noted alway take in a deep breath of air at the start of a repetition as this will ensure you get the maximum oxygen to your lungs which will result in maximum muscle growth.

Your mind is the second item you must learn to use effectively in order to get the maximum benefit from this course. When you perform these self-resistance exercises really picture in your minds eye which muscles you are working and how you want them to look. Dont let your mind wander thinking about the bills you need to pay or the groceries you need to buy. Always remember that your brain commands your muscles. When your mind is focused on muscle growth they will respond much more quickly.

To legendary fitness pioneer Jack Lalanne exercise was the king of a healthy body but proper diet was the queen. If you want to be in the truly best shape you can be it is important to eat a clean diet as often as possible. This means that you will want to strive to eat food in as close to its natural state as possible. The more you avoid the overly processed food that you typically find in bags, boxes or wrappers the better.

Now that youve read all of the above you are getting very close to the actual exercises themselves. Where do you begin? The first thing you need to understand is that due to the intense nature of these exercises each exercise needs to be performed with a days rest in between in order to get the maximum benefits. The reason for this is that when you perform intense exercise you are actually breaking down individual muscle cells. Once you have done this your body starts to repair these cells by pumping in nutrient rich blood. The muscles then heal except bigger and stronger than before. This is also why nutrition is so important when following a fitness program. Your body needs healthy food to grow.

When you are just starting out I suggest you perform all of the chest exercises, starting with the two deep breathing ones, for 1 week. As you are always resting between exercises for a day this would mean performing them 3 to 4 times in the course of a week. The reason you are starting with the chest exercises is that they are the best at training your body to accept large amounts of oxygen. This energizes your body and will prepare you for the coming weeks.