Any fitness freak frens wanna give some advice?
🧘Mental/Physical Health 🏋🏼♂️
I've been looking to lose some weight and get in better shape lately, but don't really have ready access to a gym because of life circumstances. Figured I'd throw this out there and ask for some advice about working out at home to lose weight with no equipment. I mean there's the obvious push ups, situps, etc. But I'm more looking for advice on how many sets/repetitions, how many days a week, etc. Obviously I plan on dieting a bit as well, but any advice or some kind of link/graphic showing a few basic workout plans would be appreciated.
I figure this post can help some others in the same situation as well given a lot of us want to get in better shape to prepare, but don't have access to the best facilities, and whatnot.
Hey fren. So I went from 212 to 175. The one thing I learned is that it is 100% what you put in your body. Working out will help but it is only 20% of the battle. My recommend is to learn about intermittent fasting. I eat once a day, normally around 5. I eat meats and veggies. Two days a week I will have two eggs for breakfast. I also reduced my quantities as big meals are counter productive. After 3 weeks of I fasting you will see weight fall of then look at strength training just using dumbbells.
I would filter your water and add iodine drops back to the filtered water. It fixed my thyroid issues totally and it keeps the weight off too. Chemicals added to city water appears to slow the metabolism/thyroid function. Well water often has no iodine content. You'll never get a goiter either.
I’m a personal trainer.
Yes, absolutely this. Diet is 70-80% of your battle. Focus on that.
Get some lower body stuff in (large muscle groups burn more calories) but ABSOLUTELY DO NOT do any running or quick bodyweight movements with your legs - you will annihilate your knees. Even walking a significant distance isn’t great until you lose a bit of weight first.
Do SLOW wall sits/squats and don’t worry about hitting 90 degrees yet. Just find a way to get the thighs and hamstrings burning without straining your joints. If you feel any pressure in your joints, then skip the wall sits for now too. Glute bridges, seated leg extensions (just raise your leg while flexing/engaging your quads as much as you can). No need to use any weight for these yet.
I forget the exact ratio, but it’s something like every 1-3 pounds of extra body weight adds 5 pounds of pressure for your knees.