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’m a personal trainer.
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 knees, then skip the wall sits for now too. Glute bridges, seated leg extensions (just raise your leg while flexing/engaging your quads as hard as you can. You can simulate deep muscle activation just by flexing hard enough. Make sure to breathe though…an aneurism isn’t helpful haha). 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.
Hmmm, I'm guessing for the upper body stuff some variety of push ups would probably be best to throw into this regiment every now and then? Overall good advice and I'll take it since I'm the one asking for it, but just wondering what one should do for upper body and core stuff in this. I figure some variety of pushups, sit ups, etc. maybe some planks and whatnot?
Push-ups are fine as long as your form is good and you’re not feeling any joint pain. Elbows should move more toward your ribs rather than flare out to the sides. Look up some form cue videos on YouTube. Slower is better while you’re getting the form down, and even then there’s no reason to rush through exercises.
Planks are good, don’t let your hips sag (low back strain). You can do them on your hands or on elbows/forearms - whatever is more comfortable. Be mindful of not tensing up your neck and shoulders too much. Whether it’s push-ups or planks, you want to keep your gaze 6-8 inches in front of your hands. Your head is going to want to drop, so be ready for that and fight against it.
It will probably be hard when you start, so elevate your hands as much as you need to. Hands on your bed or on the back/arm of the couch, etc. Negatives are fine too if the “push” is too hard. Control the descent, then use knees to get back up, repeat. Abs/core engaged and tight the whole time to keep any strain out of your low back.
Dumbbells are good too. Lie flat for a chest press, standing/sitting shoulder press, do some rows. Watch form vids on YouTube for whatever you’re gonna do, and keep in mind that doing the exercise correctly is WAY more important than using more weight or doing fast reps.
Even if you only work out once or twice a week that’s fine for now while you’re building better habits. There will be times when you’re considering not doing a workout, but 40% effort is way better than zero, so just do something. 3 reps and quitting is still better than not starting at all. Usually it’s much easier to keep going once you start anyway.
Trust the process, and you’ll get there.
You’ve got this!