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.
I've been a regular gym goer for many years now, and before talking about form, weights, sets, etc. there is one major (MAJOR) thing I have to emphasize, and it is summarized in a single word: DISCIPLINE!
The best workout routines in the world, the best diets and the best lifestyle choices are meaningless without the discipline to actually do these things, even when you're bored, when you're not feeling 100%, when it's a rainy day or a cold day or a hot day.... ignore all that shit and show up. Discipline.
Now having made my main point, there are many good routines you can do. For my age and fitness level, I hit the gym 5 days a week, M to F. Sat and Sun are days off to let my body rest and recuperate. Don't do the same routines day after day, mix it up. I row 8 miles a week, spread over 5 days. On M-W-F I do core work (torso exercises with 50 crunches with 50 lbs, 50 back bends with 80 lbs., torso rotations with 40 lbs, 50 reps right, and 50 reps left; lat pulls (80 lbs, 45 reps), 200 shrugs for traps with 100 pounds; wrist curls w/ 45 lbs for 100 reps.
On T and Th I do my more "difficult" workout. 80 squats with 100lb; 80 benchpresses with 80 lbs; 100 lunges (50 ea. leg) while holding 30 lbs; 125 shoulder reps with 15 lb in each hand -- 25 butterflies, 25 rear delts, 25 reclining butterflies, 25 upright rows, and 25 overhead lifts. 80 bicep curls with 35 lbs; 80 tricep extensions w/ 55 lb.
These might not seem like a very challenging heavy lifting routine but it's MY routine and it works for me. Don't rush these things, take your time, get your form good so you don't hurt yourself, don't hyperextend muscles, and ....
....and ALWAYS work on your discipline. Without discipline, to show up, do the routines no matter how you feel, discipline to eat salads and protein foods, cut out sugar and go low sodium, to resist the urge to get an ice cream cone, to drink too much or smoke another cigarette.... without that kind of discipline people won't get very far.
I have people my age ask me all the time, how do I stay so slim and fit. And as I look at them, overweight and flabby, struggling for breath, and having just seen them eat a plate of biscuits and gravy.... I just don't have the heart to tell them that they lack the discipline it will take to reverse their years of inactivity.... and it's probably too late for most of them. So I just tell them, "I work on it" and leave it at that.
And what is my final word on this matter? Discipline... get discipline in your life.