Bodyweight exercises are an effective, simple way to get in shape. They require no equipment and can be done anywhere. These are great exercises to do when you can't make it to the gym or you’re traveling.

Bodyweight exercises work using your own weight. There are a ton of basic moves and a myriad of variations of each of these moves. Most of these can be modified for beginners or made more challenging for those who have mastered beginning and intermediate levels of fitness.

What Bodyweight Exercises Will Tone My Upper Half?

Here are a few basic moves to work your upper body.

Pushups

This tried and true move is a no-brainer for anyone seeking to improve upper body strength and toned arms, back and shoulders.

The great thing about pushups is that they can be modified any number of ways. If you’re a beginner, you can start with an easier pushup. Simply keep your knees on the ground.

From there you can move to the standard pushup. If you want to focus on different muscles, adjust arm position. For example, positioning your arms wider apart or moving hands together in front of you, for the "diamond" pushup position.

Plank

This is a great overall body move, but it makes it into the upper body category. Planks help strengthen core, deep abdominal muscles, side abdominals, back muscles, shoulders and arms, as well as the lower body.

Get into the pushup position, keeping your body in a straight line, engaging your abdominal muscles. You can either do this move with your arms straight or by resting on your forearms. Variations of this move include side planks.

Tricep Dips

The triceps can be difficult to tone, unless you know this move. Find a sturdy bench or chair for this exercise. Face away from the bench, place your hands on the edge and lower yourself down a few inches, then raise yourself back up. This will give those triceps a good workout.

If you're looking for bodyweight exercises to tone your lower body, check these out.

While bodyweight workouts at home are a great way to stay strong and toned, it is helpful to have the resources of a gym available to you. A gym gives you options, including workout equipment and machines, weights, group classes, individualized personal training, socializing and increased accountability.

At the Downtown Athletic Club in Amarillo, you will have all of the above. Consider joining us this year.

When it comes to getting fit, strong and lean, it's hard to beat bodyweight exercises. These moves are generally simple to do, require no equipment and can be modified to accommodate a variety of fitness levels. Not only that, but they are effective.

What Bodyweight Exercises Will Tone My Lower Half?

Squat

The first exercise that comes to mind is the squat. This is a great exercise and is primarily associated with firming and toning the glutes. The squat doesn't stop there, though. When done with proper form, you will sculpt your legs and even strengthen your core. Don't forget to keep your back straight and abdominal muscles engaged (tightened).

Front Lunge

Take a giant leap forward and bend your knee, being careful not to extend your knee over your toes. Raise back up and switch legs. Do about 15 on each side. This is great for sculpting and strengthening your legs.

Side Lunge

Switch it up by stepping out to the side. Don't overdo it when you start, and keep an eye on where your knee is. These side lunges can help tone up those inner thighs.

Single Leg Deadlift

This is another good way to tone hamstrings and glutes. Stand on one foot. Keeping your back straight and your arms forward, bend forward at the hips until your upper body is parallel with the ground. Raise back up and repeat. Do 15 or more sets, and then repeat with the other leg.

Squats, lunges, side lunges and deadlifts are all simple moves that will get your lower half lean and toned. You don't need any special equipment, however, you can certainly add light hand weights, medicine balls and resistance bands to make the exercise more challenging.

There are many ways to modify these moves to up the difficulty level once you’ve mastered the basics. What's great about bodyweight exercises is that they can be done anywhere – your bedroom, living room, the park or a hotel room if you’re traveling. This can be an effective and quick workout for those days when you can't make it to the gym.

Should I Join A Gym?

If you would like more guidance and more options with your workout, a gym may be the perfect place for you. If you prefer social activities, such as group dance classes, spin classes or TRX, the Downtown Athletic Club in Amarillo is the place to go. With state of the art equipment, a huge menu of classes, trained, experienced staff and personal trainers, you will have everything you need to succeed. There is even a staff of certified massage therapists available at the gym.

Are you over forty years old and starting a new fitness routine? Or, are you already active, but wondering if you need to change your routine as you age? The answer to this question is yes and no.

How Should I Exercise As I Age?

Exercise is important no matter what your age is. If you are over 40, or 50 or 60 years of age, it is still important to be physically active. Exercise can not only help control weight, it can also increase energy and reduce aches and pains. It can help keep your heart healthy and reduce injury.

With that said, as you age, your body behaves differently, and this may cause you to modify your routine. Avoiding injury should always be a top priority, no matter what your age. But, as you get older, your body gets a bit less resilient, making recovery a slower process. Make sure you use good form when exercising after a solid warm up.

You may need to push yourself harder when you hit a plateau. Don't be afraid to work hard. It can be tougher to build that fat-burning muscle, but you can do it.

If you’re just starting out, you may notice a few things. You may have less energy and stamina. You may feel off-balance. You also may notice that even with diet and exercise, the weight doesn't come off as easily as it did when you were younger, and building muscle has become more difficult.

What Happens To My Body As I Age?

A lot of things, of course. When it comes to fitness though, there are some specific changes that will affect your workout. As you age, your muscle mass is reduced and it becomes a little more difficult to build it. Your metabolism slows. You may have less energy, you may notice more fat, and that the fat is harder to get rid of.

Those factors, coupled with lower energy can make getting fit seem impossible.

How Can I Stay Fit As I Age?

Be sure to exercise daily. Walking, bodyweight exercises such as pushups and squats are good. Try taking a group class or work with a personal trainer.

Get enough protein and healthy fat in your diet. Getting a good amount of quality protein will assist your body in creating new muscle.

Join a local gym for expert training advice, the latest exercise equipment and a variety of classes. A gym can help you stay motivated and be social. You may find an accountability partner or enlist the help of a personal trainer.

The Downtown Athletic Club in Amarillo is a facility that can give you all of this, with a friendly staff ready to answer your fitness questions.

With the start of the new year, weight loss is on the minds of people everywhere. You know the health benefits of losing weight, but there are various other benefits that might surprise you. Losing just five to ten percent of your body weight will leave you seeing a combination – if not all – of these benefits.

Increased Energy

Taking off some extra pounds significantly increases your energy level. This is the result of improved oxygen efficiency, as well as the simple fact that the more weight you lose, the less your body has to support.

Improved Memory Capacity

According to a study done by Swedish researchers in 2013, participants performed better on memory tests after taking part in a weight-loss regimen for six months. More brain activity during the encoding process was shown through scans, suggesting more efficient recall ability. Additionally, previous research has linked poor memory to obesity.

Lower Risk Of Cancer

Being overweight causes inflammation, which in turn can result in changes in cells and lead to cancer. While this is one of the lesser-known risks of gaining weight, it’s also one of the most dangerous.

Improved Sleep Habits

Because carrying around too much weight often leads to soft tissue blocking your airways, and otherwise restricts breathing, losing weight allows you to get more sleep. As an added benefit, good quality sleep helps you burn fat, meaning you’ll keep off that extra weight.

Better Chance Of Conceiving

If you’ve been trying to get pregnant with no luck, those extra pounds could be to blame. A Fertility and Sterility study done in 2009 found a connection between obesity in women and infertility. Along with boosting your chances of conceiving, losing weight will also help ensure a healthy pregnancy and baby.

Enhanced Eye Health

Surprisingly, being overweight can negatively affect the health of your eyes. According to a University of Georgia study done in 2013, higher body fat percentages are linked to lower levels of important antioxidants found in the retina. Additionally, shedding extra weight prevents conditions like type 2 diabetes, which potentially cause eye problems.

Less Money Spent On Healthcare

Because being overweight often leads to conditions like diabetes and heart disease, maintaining a healthy weight saves you money on healthcare expenses by preventing those conditions.

Whatever your reason for losing weight this year, the professionals at Downtown Athletic Club are ready to come to your aid. With top-notch equipment, fun classes, and awesome personal trainers, we’ll help you meet all your fitness goals. Contact us today for more information.

If your goals for the upcoming year include getting into the best shape of your life, then it's time to evaluate your workout routine to maximize your results. Too often, women shortchange their workouts and don't see the results, leading them to abandon their routines altogether. Here are some mistakes to avoid:

1. Too Much Boring Cardio

Logging in hours on the treadmill or other cardio machine may not give you the results you want. It is common to hit a plateau and get frustrated. The moderate running you are doing may help you maintain your current level of fitness, but it won't increase it. You need to challenge yourself by upping the intensity level with high intensity bursts and then short rest periods.

2. Not Lifting Enough (Or At All)

If you’re avoiding lifting weight or lifting more because you areafraid of getting bulky, stop worrying. Increasing your weight will help you build more lean muscle, which will help burn more calories even when you’re not working out.

3. You Aren't Hydrating Or Eating

If you’re working out on an empty stomach or if you aren't getting enough water, you are likely sabotaging your workout. Stay hydrated and get a healthy snack before working out.

4. Bad Form

It is important to make sure you have proper form when working out. Aside from the risk of injury, bad form will limit your results.

5. Not Stretching

Stretching your muscles before exercise helps prevent injuries that can take you out of the game – and also warms up your body, making exercise more efficient.

6. Getting Impatient

It would be great if you could reach your fitness goals overnight, but that's not going to happen. Oftentimes, women get discouraged after a few weeks when they don't see results, giving up right before making that breakthrough. Getting in good shape takes time, so hang in there.

7. Too Many Crunches

Women often think that doing a ton of crunches will give them that flat tummy they want, but it isn't true. Crunches miss the deep abdominal and side muscles. Add the plank to your ab routine and you will see results. The standard plank works those deep ab muscles to help flatten the tummy. They also work the side abs to help trim your waist.

Avoiding these mistakes can take your workout and your results to the next level. At the Downtown Athletic Club in Amarillo, you can get the support you need through a personal trainer, and the best equipment and classes to help you stay motivated. Contact us if you're looking for a gym to call home or think you need some asistance getting to a certain fitness level.

By now, you’re probably aware protein is an essential part of your diet, especially if you want to lose fat and build muscle. Protein is also important for brain and other organ functions. But how much protein is enough? And can you consume too much protein?

How Much Protein Do I Need?

Everyone is different, so there is no hard and fast rule when it comes to protein intake. Aside from obvious factors, such as weight and body type, you also have to look at what your fitness goals are, how active you are and what your current level of weight and fitness are.

Some reports state that the average, sedentary male should consume about 56 grams per day of protein; females should consume 46 grams. While this level of protein consumption could keep you from being deficient, it is far from adequate.

Even if you are at a low activity level, you should be consuming more protein. In fact, some of the reason that you may be less active is because you are not getting enough protein to function properly, leading to a lowered energy level.

Rather than looking at protein intake in grams, it is helpful to look at it in percentages of total calorie intake. Increasing your protein intake can make a huge difference in your health, energy, weight and metabolism.

Will More Protein Help Me Lose Weight?

There are several reasons why increasing your protein intake can help you lose weight. First of all, high protein foods tend to be more filling, which can reduce hunger and cravings, causing you to eat less. Also, protein boosts the metabolism, which helps you burn more calories. If you are working out, protein helps you build more muscle faster. Muscle burns calories, so the more lean muscle you have, the more fat you are going to burn.

If you are trying to lose weight, increasing your protein intake to about 30% of your daily caloric intake can help to jumpstart your metabolism and burn more fat.

Should I Increase My Protein If I Am Working Out?

If you are trying to build muscle, it is imperative that you consume a good amount of protein. Not getting enough protein will inhibit your ability to form muscle mass, making your workout far less effective. Consult a personal trainer to find out what your optimum protein intake should be.

At the Downtown Athletic Club in Amarillo, you can find experienced trainers and state of the art equipment that can help you reach your fitness and weight loss goals. Set up an appointment today.

The health and fitness world is full of myths that people often accept as fact. Some of them have been around so long that no one bothers to question them at all. The problem is that these pervasive myths can dramatically hinder your performance and your results. 

Fitness Myth #1: Crunches Will Give You A Flat Stomach

This is a myth that people stubbornly hold on to. The truth is that crunches are not all that effective, no matter how many you do. They don't work the deep abdominal muscles that help tone your tummy. Not only that, but abdominal exercises alone will not flatten your tummy. If you want to get that washboard or at least flatter stomach, you have to lose fat.

Fitness Myth #2: If You Build Muscle, You Will Bulk Up Like A Man

This is a myth that needs to go out the window. It is unfortunate that so many women shy away from weights because they are afraid of being too muscular. There are so many benefits to weight-bearing exercise, including greater calorie and fat burning, bone strengthening and a more toned, healthy looking body.

Unless you are seriously trying to bulk up and be muscular, it's just not going to happen. The women that you see who are professional bodybuilders work very hard, supplement and sometimes resort to drugs to get as big as they are. Lifting weights will not make you bulky or "unfeminine."

Fitness Myth #3: If I Don't Have A Lot Of Time For Working Out, There's No Point

There seems to be a widespread belief that in order to get in shape, you need to be at the gym for hours every day. This is not true. If you don't have much time to devote to fitness, don't think you’re out of the game. The truth is that many people you see at the gym put in hours but don't actually get anywhere because they have hit a plateau and are no longer challenging themselves. You can work out for 30 minutes a day and see results, lose weight, challenge yourself and get in terrific shape.

Should I Join A Gym?

You can get fit and healthy whether or not you join a gym. However, at a gym, you benefit from state of the art equipment, group classes and instructors who can help you separate fact from myth when it comes to getting the best workout. At the Downtown Athletic Club in Amarillo, you will get all of this and more.

Many people start their new year by proclaiming that this is the year they are going to get in shape, lose weight and get healthy. But what does that mean?

What Is Your Ideal Outcome?

When you are beginning a workout or diet program, the best thing you can do is determine what your goals are, what type of outcome you want to achieve and then take specific steps to reach that goal.

For a lot of people, their goal is a certain "look." Woman often want to lose body fat and build muscle for a toned, athletic look. Or, maybe you want to sculpt your body for maximum curves.

Men sometimes want to bulk up and build muscle mass, or maybe you want to lose body fat and develop lean muscle without the bulk.

It is important to tailor your workout to give you the results you’re looking for. Obviously, you are going to want to set realistic goals, but you should always keep your end result in mind so you don't waste time on exercises that aren't going to help you get where you want to be.

How Do I Reach My Fitness Goals?

Once you’ve determined what your ideal outcome is, it's time to do your homework and research the best ways to achieve it. One of the best ways to do this is to talk to and learn from others who are where you want to be.

For example, if building lean, strong muscle is your goal, you probably don't want to talk to a hardcore bodybuilder who spends their time getting as huge as possible. Talk to someone who has the body you want. What do they do? What do they eat?

The worst thing you can do is just jump into diet and exercise without a plan.

How Can I Get Help Meeting My Fitness Goals?

Talking to experts and other people who are dedicated to a fit and healthy lifestyle is one way to start. At the Downtown Athletic Club in Amarillo, you will find helpful, knowledgeable staff and personal trainers who can help you get where you want to be. The equipment, classes and programs are designed to help each individual reach their goals, with lots of support available.