30 new ways to build the body you want

An article (.pdf) from Men’s Health about the best ways to get fit now, and live longer and better later. Some extracts here :

l “There’s no equipment that frus-
trates guys as much as a sandbag,”
says Mike Morris, C.S.C.S., head
strength and conditioning coach
for the Tampa Bay Buccaneers
Physical Development Center.
In this case, frustration is a good
thing. “An awkward bag requires
you to use more muscles and
expend greater energy to lift it.” Pick
up inexpensive sandbags from your
local home-improvement store and
use them for presses, curls, squats,
deadlifts, and power cleans

SteveNashSTART SANDBAGGING : “There’s no equipment that frustrates guys as much as a sandbag,”says Mike Morris, C.S.C.S., head strength and conditioning coach for the Tampa Bay Buccaneers Physical Development Center. In this case, frustration is a good thing. “An awkward bag requires you to use more muscles and expend greater energy to lift it.” Pick up inexpensive sandbags from your local home-improvement store and use them for presses, curls, squats, deadlifts, and power cleans.”

LOSE THE SHOES : Running or jumping rope barefoot on grass or sand strengthens your arches and Achilles tendons, helping to restore proper mechanics to flat-footed runners. Barefoot training will also make you faster, by developing the smaller muscles in your feet, says Kurt Hester, C.S.C.S., the director of training for D1 Sports Training, in Nashville, Tennessee.

ACHIEVE BALANCE : Steve Nash knows his way around a weight room. “I’ve spent half my life in gyms,” says the two-time NBA MVP and the owner of a sports club in Vancouver. But he’s not showing off in the Suns Strength Room (above). No, Nash is demonstrating his ability to perform nearly his entire strength routine on a Vew-Do balance board, which is like a skateboard without wheels. This feat requires core strength, ankle stability, and lots of practice. It’s one reason the Suns consistently rank among the most injury-free franchises in the NBA. “Striking a balance between stability and strength is the basis of basketball training, as well as most other sports,” says Erik Phillips, M.S., A.T.C., head strength and conditioning coach for the Suns.

SIMPLIFY YOUR WORKOUT : The CEO of the International Youth Conditioning Association trains all his clients, from Little Leaguers to professional baseball players, with $50 worth of equipment in his backyard. “I’ve owned several nice facilities,” says Brian Grasso (…), “but I’ve learned that anyone can produce great results with virtually no equipment.” Hence his current training facility: Brian Grasso’s backyard, in Hawthorn Woods, Illinois. There, Grasso takes a gladiator’s approach to making muscle. “We take heavy objects—a wheelbarrow, sandbags, or cement bags, for instance—and pick them up, walk with them, and lift them overhead. And we use a sturdy tree limb or swing set for pullups,” he says. But don’t just lift up and down or forward and backward. Muscle grows best when you train in “nonlinear” patterns, says Grasso. For example, try “clockwork pushups.” Keep your feet planted and move around an imaginary clock with your hands, completing 5 pushups in each position. ”

And there is a lot of other advices – the same that you will find on SportIsEverywhere – like using kettlebells or gymnast rings.

Source : http://www.elitefts.com/news-room/best_gym_secrets.pdf (article from Men’s Health)