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.
The fundamental principle of losing weight is calorie deficit. There are about 3500 calories in a pound. You can go online and use a calculator to figure out your maintenance calories. If you’re eating say 500 calories below maintenance, then you will be down 1 pound in 1 week. A 500 calorie deficit is slightly aggressive, but your level of maintenance will go up with increased levels of physical activity.
A good way to stay lean and give yourself some extra breathing room with your diet is walking 7-10,000 steps per day. This is an easy activity on the joints and won’t fatigue you for a serious workout later in the day. It’s also very good for mental clarity as well if you can find a nice place.
I would also recommend cutting out any seed/vegetable oils. These are very calorie dense. A teaspoon or so may pack hundreds of calories and will affect your total calorie consumption without you realizing it. There is also the added fact that the amount of processing they go through make them very toxic to the human body, and I believe they are at the root of many diseases that plague modern society.
Extra virgin/cold pressed olive oil and coconut oil are okay though. Don’t be afraid of animal fats either. I’m willing to elaborate in another comment if you’d like.
Diet will be first and foremost for trimming down. If you want to put on some lean muscle mass while you’re at it, you can look up some beginner variations of push ups that you can do 8-10 of and do 4 sets of those every day in addition to walking.
Also be sure to consume ~0.8-1 gram of protein per pound of lean muscle mass, or your goal weight.
I’ll be happy to elaborate on any of these points further in another comment if you ask in the comments. :)
Happy training patriot