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 think this sleepy fella has some good stuff here.
Some things that I would like to add/change:
Fasting: Don't start out dry fasting or water fasting. Snake Juice is what I would suggest. Water alone will deplete you of electrolytes and make your fast miserable.
Water=2L / 67.6 oz Potassium chloride =1 tsp (No Salt) Sodium Bicarbonate = 1 tsp (Baking Soda) Sodium chloride = 1/2 tsp (Himalayan Pink Salt) Magnesium Sulphate = 1/2 tsp (Food Grade Epsom Salts)
I think the best fasting plan is 72 hour fasts with a 1 day refeed. Depending on how much weight you need to lose. Part of getting into shape is not just losing weight but healing your body. 72 hours is about the magic number for maximizing autophagy.
Food: Limiting carbs is key. Staying in ketosis should be a lifestyle choice. Food quality is important as well. Overeating often stems from a lack of nutritional value in foods. People are always hungry because they lack nutrients they aren't getting from pizza and chips. Grass fed beef and high quality eggs are a great start.
Exercise: Depending on your starting point, don't over do it. The best simple and low equipment exercises in my opinion are:
Farmer/briefcase carry - Don't go for high weight, go for moderate weight and maximum distance. These exercises work nearly every muscle and greatly improve grip strength.
Static hanging - Just hang from a bar or tree limb. Work your way up to longer times, but start with short intervals. Progress with lifting your knees.
Squatting - Not squats, just squat. Like a lot of asians sit. Maintaining that position is great.
Balance - Stand on one leg as long as you can. Easy to do even while watching tv. Works a lot of small twitch muscles throughout the body.
If you like people yelling at you, Cole Robinson's Snake Diet youtube channel has a lot of great information about fasting.
The Bioneer youtube channel has great exercise advice that is mostly minimal equipment.
Off subject, but.. 10/10 Best name