So as the title states, I used to live in a medium-sized city that had a gym (actually more than one) where I could accomplish both cardio and strength training workouts.

After a year of pretty-consistent training (and making gains in strength and muscularity) I am now living in the proverbial "middle of nowhere"; I have internet access (thankfully) but there are NO gyms around and I have no access to weights whatsoever (unless I buy a set, which isn't easy if there are no sporting goods shops around!).

I've been doing some body-weight exercises, and can run on some decent roads (paved and non-paved, with a LOT of elevation!), but I know that I am losing muscle tone even after just a month or so of being "off" my former weight training regimen. I also started doing the "no equipment 7 minute workout" (as made famous by the New York Times) and I do 2 or 3 cycles of that (7 minutes, then a minute rest and repeat, etc..) so that gives me a "bit" of basic maintanence, but not enough for any amount of actual gain.

http://well.blogs.nytimes.com/2013/05/09/the-scientific-7-minute-workout/

Certainly there is nothing "wrong" with returning to my cardio-based training, but I really wanted to progress with muscle growth as well.

If there are any people that have been in similar situations, I am 100% OPEN to suggestions for a good "all around" program that doesn't require much (if any) equipment, AND will help me increase strength and maintain cardio fitness.

Thanks in advance! (and regards from rural Indonesia--and I mean REALLY rural!!)

Harley

Harley,

What happened to Thailand and how did you end up in Indonesia? - besides by using a plane :-P

John

Hey John!

Nice to "hear" from you again! Nothing actually "happened" in Thailand, but being in the tourism field things are VERY much going in a downward trend in that country (due to political unrest & instability), and I decided to seek employment elsewhere.

If / when I share a few pics of where I actually live and work, I doubt many (if not all) will feel jealous, as it is definitely one of the most beautiful settings I have ever been in, BUT as with most things in life the "downside" is I am now without gym facilities--or anything even resembling a gym.

Thus the reason for this post. Regardless of my locale, I will always be in good shape, and going back to running / swimming are undoubtedly good forms of exercise...but I will miss the "pump" (and seeing growth, albeit modest) from lifting weights...it was nearly a year of doing that and I gained a LOT of knowledge and experience from various sources (inclding this forum, and more specifically--your advice), and for that I'm very appreciative.

It's also the rainy season here until April, so I've been spending FAR too much time in a chair......NOT a good thing either, but I know that I have the motivation and will power to move my ass...althought it appears it'll have to be more cardio-centric now.

The resort I'm based in gets a lot of SG guests, and I will likely use Changi as my future "jumping off" point for travel within SE Asia, or even back to the US (when necessary).

Thanks again for writing, and best regards from Indo!

Harley

Hey @Harley1962!

That sucks about your situation, no gym and in the middle of nowhere!

Anyway, obviously there are a lot of body weight exercises to do, like pull ups, push ups, burpess etc. which I am sure you are already utilising.

When you don't have weights, it can be pretty difficult to get that extra stimulation. But maybe look around the place you are staying for things you can lift or use to make exercises harder. Maybe there are some big bits of wood to lift, maybe even bench press or overhead press them? Or rocks to hold and do goblet squats? Or things in the house. If you have a backpack, fill it up so it's heavy, put it on your back, and do some squats. Basically anything you can think of which gives you some weight to shift around other than just your body weight.

Also, you can practice contracting the muscle, like this:

Hope these help!

Jordan

https://www.youtube.com/watch?v=LzXZLZWm8QY

see this and go to his site he has athlean x 0 equipment i haven't tried yet

https://www.youtube.com/user/MarkLauren2

there is no excusee to not working out

...done

Hey man.

I was in kind of the same situation as you except I was lucky and for 12 years had access to a free excellent gym at work. Last year I left that job and HATE public gyms with a passion. I trolled YouTube for a lot of body weight exercises and workouts. If you pick up a couple of basic equipment you can do a lot with it.

Personally I only have 3 sets of dumbbells at home (20, 30, 40 lbs...looking to get 15's for shoulders, face pulls, back fly's etc.) But even with the 3 set of the other ones I can do a lot with them. Ive had to get used to not going heavy(benching 80lbs isnt much...lol) But I substitute this by doing a lot of negatives, 4-1's, drop/super sets etc. I still want to get a pull up bar as well. (currently I dont have a lot of space as Im in an apt so I cant have a lot of equipment.

I always look on Kijiji for odds and ends and plan on building up my equipment slowly over time...generally you can get things pretty cheap, especially a few months after new years...lol. For my 3 sets of DB's I think I only paid $20. Just think about spending what you used to spend on your gym membership on equipment and you'll have a great workout in NO TIME!

Also a good alternative that Ive done in the past with really basic equipment is P90x. Some of the exercises and workouts can be a bit different, but I really changed thigs around and if I didnt like an exercise I would substitute one I prefered. Its a good program. I enjoyed it and end up encorperating a lot of the things I lerned from P90x into my everyday wokouts, even when I go to the gym.

Realistically I cant get quite the same workout at home or the results as I did with endless weights and equipment but it keeps me pretty fit, and content. In the end I find generally I'm a bit leaner due to the fact Im using lighter weights with higher reps and doing more cardio or HIIT. I probably get more compliments now that I look healthy and fit than I did when I pushed heavier weight at the gym.

Best of luck bro!