Did you know that focusing on nutrition is just as important
in your fitness journey as intense training? As is often the case in life, it's
all about finding the right balance. Want more muscle? Try adding protein to
your diet. In addition to classic protein sources like eggs, quarks, and meat,
you can also try plant-based options like beans, soybeans, or grains like
quinoa! I have to. No wonder they say, "abs are made in the kitchen."
However, if your goal is to lose weight, it's important to go slow. Diets can
often lead to rapid weight loss, but you risk gaining extra pounds due to what
is known as the "yo-yo effect."
It's a misconception that you have to go to the gym or spend
thousands of dollars on equipment to get a good workout. Thousands of my
28-year-olds have achieved amazing results exercising in the comfort of their
own homes with little to no equipment.
Finding time to go to
the gym isn't always easy, so I'm a big believer in exercising at home. In
fact, going to the gym can be difficult and downright stressful.
Exercising at home takes all the stress out, and when you
know what you need to do (and how easy it is), you can stay healthy anytime,
anywhere.
Studies show that the best way to lose weight and burn fat
is to choose an exercise routine that includes many muscle groups and get your
heart rate up. This at-home HIIT workouts are extremely effective at
doing just that—burning fat and toning your whole body. The best part is that
you don't need any exercise equipment at all.
Bodyweight exercises are great for improving fitness,
metabolism, and endurance, according to the Mayo Clinic. And an article
published in the American College of Sports Medicine's Health and Fitness Journal
found that using body weight alone during high-intensity circuit training
reduced body fat, improved insulin sensitivity, and increased aerobic fitness.
I have found it to be an efficient way to maximize (VO2 max). and muscle
strength. A small study published in Physiology & Behavior in October
2016 confirmed that muscle growth can occur without external resistance.
This introductory total body workout without weights
involves performing the exercises listed below in a circuit.
FOR CHEST
 |
| Home workout for chest| without equipment |
1. Push-ups
Finish the push-up with your knees on the floor. One set
consists of his 9 repetitions.
2. Push-up shuffle
Do push-ups (on your knees or with your legs extended behind
you, depending on your fitness level). Then, keeping your core engaged, take
one step to the right with your right hand and foot. Hit them with your left
hand and leg. Then do push-ups again. Return to the center and repeat on the
other side. A set consists of his 3 shuffles in each direction.
1.Plank Tap:
3 sets of 10 reps
Start with a high plank, hands shoulder-width apart,
shoulders over wrists, feet back, feet at least shoulder-width apart. Tighten
your core and glutes and keep your hips as still as possible, tap your right
hand on your left shoulder, then your left hand on your right shoulder to
complete one repetition.
2. Decline push-ups:
3 sets of 10 reps
Start in a high plank position with your toes on a step, box, or exercise ball (anything that allows you to raise your leg). Bend your elbows and slowly lower your chest toward the floor. Press your palms to straighten your arms and return to the starting position.
FOR LEGS
 |
| workout for legs at home |
1.Hip bridge
3 sets of 10 reps
Lie on your back with your knees bent and your feet flat on
the floor. You should be able to touch your heel with your fingertips.
Brace your core,
tighten your glutes, tuck your heels in, and lift your hips until your
shoulders, hips, and knees are in a straight line. Slowly return your hips to
the floor.
2. Jumping Lunge:
3 sets of 10 reps
Start standing. Return to the lunge with your left leg,
flatten your right leg, keep your right shin vertical, and lift your chest.
Step forward with your left foot and repeat with your right foot.
For jumping lunges, explode quickly from the bottom of the lunge, switch legs mid-air, and control your landing. This more advanced version of the jump adds cardio and stability challenges.
FOR BACK
 |
| workout for back at home| without equipment |
1.Superman
Lie on your stomach
and raise our arms and legs at the same time as high as possible. Hold this
position for as long as you can comfortably and keep looking straight ahead.
2.cat footprints
Get down on all fours and take a deep breath. As you exhale, press your abdomen toward your spine and arch your back toward the ceiling. Hold this position for a few seconds, then slowly return your back to the normal position.
FOR FULL BODY
 |
| full body workout at home |
This introductory total body workout without weights
involves performing the exercises listed below in a circuit. In other words,
after one movement, move on to the next movement without resting as much as
possible.
1. 15 bodyweight
squats
2. 15 push-ups
3. 10 alternating
forward lunges (10 per leg)
4. 30 Jumping jacks
BENEFITS OF WORKOUT
1-Comfortable
When you train with bodyweight exercises, you don't have to spend time getting dressed, going to the gym, warming up, talking to other people, exercising, waiting for equipment, showering, and then heading home.You have everything you need in your home. This means you can train wherever and whenever you like in your favorite outfit.
2-Affordable
Frankly, gym memberships can get very expensive, and they only get more expensive year after year.
Instead of paying $30, $40, or even he $50 a month to train in a puddle of someone else's girlfriend's DNA, why not train in the comfort of your own home and save a good chunk of change each month?
3-Build muscle and Burn fat
Another great benefit of bodyweight training is that it helps you build muscle while burning fat.
To get the most out of zero gravity training, you need to find ways to push your muscles to their limits without doing hundreds upon hundreds of repetitions. Challenge your muscles with exercises that boost your metabolism while promoting strength and muscle growth.
4-Central Nervous System friendly
The central nervous system, joints, ligaments and connective tissue can only process limited amounts. Exercising too often and vigorously can lead to central nervous system fatigue, injury, and burnout.
Bodyweight training uses lighter loads compared to maximum reps, allowing you to train more volume and more often, resulting in better muscle growth and calorie burn.
5-Great for all fitness levels
Weightlessness training at home can be done by anyone, regardless of experience level or fear of being teased. What this means is that you can increase or decrease the difficulty and complexity of your bodyweight workout depending on your individual ability and intensity level. For example, if push-ups are too difficult, you can do them on your knees or against a wall so that you can easily do them without fear of being teased.
Conversely, if regular push-ups are too easy, there seem to be a myriad of advanced push-up variations that can challenge your muscles without resorting to the bench press.
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