For one reason or another, many cannot and do not have time to visit the gym, so you need to know how to train at home in order to lose weight or build muscle .
In the modern world, due to work and study, sometimes there is no time to go to the gym in order to get in good physical shape, gain muscle tone, and get rid of extra pounds. A solution can be found with proper home training. However, in such cases you should not count on great results; a lot will depend on the equipment and environment that you create for yourself for training at home.
For example, building up muscles at home will be much more difficult than increasing endurance, due to the fact that to build muscle , you need special equipment (barbells, dumbbells, racks, rubber mats).
Push-ups , pull-ups, and squats with your own weight will be ineffective for significantly triggering protein synthesis and tearing muscle fiber; rather, they are suitable for improving functionality and increasing muscle endurance, so start purchasing dumbbells and a collapsible barbell if you decide to pump up at home.
We will increase endurance at home with the help of circuit training, which does not require any special equipment; a free room and a minimum of special equipment (jump rope, bench/bench, crossbar) will be enough.
Fat burning workouts at home are endurance training, which, due to their high energy costs, help you lose excess weight.
Reverse chair push-ups at home
Necessary equipment for home workouts
If your financial capabilities and apartment allow you to place and buy training equipment, then, without hesitation, buy and arrange a room for training.
The main thing when buying equipment is to know for what purpose it is being purchased, and build on that. In order to pump up and stimulate muscle growth, you will need:
- collapsible bar (for adjusting the working weight in approaches)
- rack (to adjust the height, depending on the height and length of your arms)
- rubber mats (to soften the impact of the barbell, plates from the barbell, on the floor)
- bench (for performing barbell/dumbbell bench presses)
- horizontal bar (for abs and pull-ups)
In principle, this sports equipment will be enough for you to carry out full-fledged strength , that is, to build muscles.
To increase endurance (lose weight) at home, you will need to buy from a sports store :
- jump rope
- treadmill/exercise bike (optional, but recommended)
- bench (for jumping and reverse push-ups)
- medicine ball (for jumping up)
Additionally, to regulate your weight, you can buy floor scales , so you can clearly see your results from training (always weigh yourself at the same time and without clothes, every week). Also, do not forget that in addition to the scales, there is also a mirror that will never deceive you and will tell you which direction you are moving.
Gym at home
How to pump up at home
It’s possible to build muscles at home. For example, the latissimus dorsi muscles can be increased quite decently with the help of pull-ups alone, and the triceps with just reverse push-ups from the bench, but this will, of course, not be the result that you would achieve with the help of a machine and a barbell, especially for quadriceps and buttocks , pectoral muscles.
Due to the modesty of the equipment, the emphasis will be on basic exercises , because they are the ones that give impetus to stimulating muscle growth.
Home workout program for muscle growth
This training program involves a minimum of special equipment at home, without which strength training for the purpose of significant muscle growth is simply impossible.
How to build muscles at home
Monday
- Barbell squats (4x8) – 75%
- Bench press (3x10) – 65%
- French barbell press (4x8) – 75%
- Biceps with barbell (straight bar) (3x10) – 65%
- Ab crunches (2x50)
Wednesday
- Deadlift (5x6) – 80%
- Close grip barbell press (3x10) – 65%
- Pull-ups, use extra weight if you can (3x10)
- Hanging leg raises (3x12)
Friday
- Barbell squats (3x10) – 65%
- Bench press (4x8) – 75%
- Dips with weights (4x8)
- Concentrated dumbbell curl for biceps (4x8)
- Hanging knee raises (4x8)
The first number is approaches, the second is repetitions. The % indicates the working weight from the maximum 100% (the weight that you can do for one repetition).
Home workout program without iron
If your finances and capabilities do not allow you to buy special equipment, then your approximate set of exercises at home for muscle growth will look like this (of course, you won’t be able to build muscles with such equipment, but it’s quite tone your body):
Monday
- Push-ups, wide arms, to work the chest (4x20)
- Push-ups, with narrow arms, for triceps (3x30)
- Squats without weights (3x30)
- Wide grip pull-ups (4x8)
- Crunches (2x50)
Wednesday
- Push-ups, wide arms (3x30)
- Bench push-ups (4x15)
- Jumping up with a medicine ball (4x12)
- Lifting a loaded sandbag onto the biceps, simulating alternate lifting of dumbbells (3x10)
- Reverse crunches (4x15)
Friday
- Wide grip push-ups with weights on the back (3x10)
- Squats with weights on the shoulders (for example, medicine ball 30 kg) (4x15)
- Close grip pull-ups (4x12)
- Crunches (2x50)
Please note that this training complex involves working exclusively with your own weight (almost), which is ineffective for anaerobic, strength training, muscle growth; rather, it is more suitable for endurance . Therefore, do not believe in any super methods bodybuilder’s body at home (there is not enough force load to tear the muscle fibers to the required extent).
Pull-ups on the horizontal bar
Pushups
This is a complex exercise that targets the pectoral muscles, shoulders and triceps. The basic version of push-ups is performed from the starting position “lying on the floor.” Next, by bending the arms at the elbow joints, the body is lowered to parallel with the floor, then with the effort of the arms it is necessary to return to the starting position. During the entire movement, it is very important to keep the body straight by tensing the core muscles. The width of the arms and the change in body position in space (for example, push-ups from a stool) allow you to specifically load certain muscle groups.
Endurance training at home
The best workout at home for endurance is when it is built on the principle of circular training , that is, you perform a large number of exercises with little rest, each list of exercises is divided into so-called series , the main rest will be rest between series, which last on average 2-3 minutes.
One series includes the following exercises:
- Squats
- Push ups
- Running in place or on an exercise bike (treadmill)
- Plank exercise
- Jumping rope
- Pull-ups (if you can’t, use a partner’s help or replace it with push-ups)
These exercises are performed for 30 seconds , followed by a 10-15 second rest , and a transition to a new exercise; when you finish the last exercise, you should rest for 2-3 minutes and start a new series. There should be at least 3-4 such series in one workout.
Intense jumping rope
Plank
At first glance it may seem that this is a simple exercise, but it involves almost all muscle groups. The classic plank looks like this: rest on your elbows, the elbow joint should be under the shoulder, your forearms should be parallel to each other, your legs should be hip-width apart. At the same time, the back remains straight, the shoulder blades are lowered, the stomach is pulled in, the pelvis is twisted and the buttocks are tense. With the correct technique, it is quite difficult for beginners to stand in the plank position even for 1 minute.
Workout program for weight loss at home
Only aerobic training (energy is obtained through the oxidation of glucose and fats with oxygen) will cause calories to burn. Therefore, at home, we will use jumping ropes, jumping rope, running, and an exercise bike in our training program.
Monday
- Jumping rope 10 sets of 2 minutes (pulse 90 beats/min), rest between sets 1 minute
- Running in place (10-15 minutes)
- Medicine ball jumps 4x15 (rest 1.5 minutes between sets)
Wednesday
- Jumping rope 5 sets of 1 minute (pulse 150-160 beats/min), rest between sets 1 minute
- Exercise bike, 10-15 minutes at a calm pace
- Squatting-lying emphasis 4x20 (rest between sets 1.5 minutes)
Friday
- Jumping rope 8 sets of 90 seconds (pulse 130-140 beats/min), rest between sets 1 minute
- Treadmill or running in place, 15-20 minutes
- Air squats (no weight) 4x50, resting 90 seconds between sets
The main rule of losing weight in any training program and diet is to force your body to experience a lack of calories in the body; only in such conditions is the process of fat burning possible, due to a low-calorie diet and performing energy-intensive aerobic exercises.
Without proper nutrition for weight loss, no training program will work, either at home or in the gym. Therefore, first of all, change your diet, get rid of junk food , trans fats, saturated fatty acids (margarine, fast food, chips, crackers, sauces, mayonnaise), fast carbohydrates (high fat foods).
Workout for weight loss at home
Eat more high-quality protein (milk, cottage cheese, cheese, fish, eggs, seafood, chicken, protein), complex carbohydrates (cereals, pasta, legumes, cereals, whole grain bread, potatoes, fruits with a GI of up to 60), and not saturated fatty acids (fish, vegetable oils, nuts, avocados, sesame and sunflower seeds, flax).
Burpee
The most complex, dynamic and energy-consuming exercise on this list. It consists of several sequential movements. From the starting position standing, we move to a crouched position, then throw our legs back and take a lying position. We perform one push-up, pull our knees to our chest and jump up with a clap above our heads. Burpees are a fundamental exercise for intense fat-burning workouts anywhere, including one of the most popular sports exercises to practice at home.
How to train at home: useful tips
- It is possible to pump up muscles only when a muscle fiber , followed by its restoration. To damage muscle fibers, use weights ( barbells and dumbbells), while squats and push-ups with your own weight will not provoke muscle growth, due to the insignificance of muscle microtrauma.
- In order to increase muscle endurance and strengthen the cardiovascular system , you need to exercise regularly, for a long time (at least 2-3 months), at a heart rate of 85% of the maximum, no higher!
- When performing exercises, always follow the correct technique so as not to damage joints, ligaments , and to fully load the working muscles.
- Exercising for weight loss will be pointless if you eat poorly and haphazardly, read in a separate article how to eat properly to lose weight.
Tips for home workouts
It is possible to build muscles and lose weight at home if you take into account all the above recommendations , follow the correct exercise technique, monitor your diet, and adequately select the working weight in the exercises.
And also, do not forget that without faith in yourself, in your success, it will be very difficult for you to achieve significant results not only in sports, in the progress of muscle growth, or weight loss, but also in any other matters that require perseverance from a person , perseverance , patience and knowledge.
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