Body weight vs gym

heidispideymfp
heidispideymfp Posts: 179 Member
in Fitness and Exercise
Hi there everyone.

For various reasons, I don't have a gym membership. I have downloaded an app called You Are Your Own Gym , which consists of body weight exercises that I can do at home, with little to no extra equipment. I've done a couple of days and I definitely feel the workout the following day, but I've had to put these workouts on hold as I have either a bad cold or sinus infection.

Anyway, what I'd like to ask you all is : will doing a program like YAYOG help with maintaining some of my muscle mass while I'm shedding unwanted weight? I know everyone recommends programs like 5x5 and compound lifts, but that won't be possible for me.

Thanks

Heidi

Replies

  • heidispideymfp
    heidispideymfp Posts: 179 Member
    Bump
  • MeanderingMammal
    MeanderingMammal Posts: 7,866 Member
    will doing a program like YAYOG help with maintaining some of my muscle mass while I'm shedding unwanted weight?

    Yes, as long as you maintain consistency with it
    I know everyone recommends programs like 5x5 and compound lifts, but that won't be possible for me.

    They're certainly more vocal...

    It really depends on your ongoing objectives, but bodyweight progression is certainly effective, albeit requiring accessories later in the process.

    Personally I stick with bodyweight work as my priority is running and my resistance training is intended to complement that; helping performance and mitigating injury risk.
  • bezerkus
    bezerkus Posts: 79 Member
    For Sure, I got into better shape when I had no equipment and no gym membership, than when I had one.
  • DavPul
    DavPul Posts: 61,406 Member
    will doing a program like YAYOG help with maintaining some of my muscle mass while I'm shedding unwanted weight?

    Yes

    They're certainly more vocal...

    We're vocal about the gym based lifting because it's got huge advantages over bodyweight or other forms. It's much easier to track progress and advance difficulty and it's easier for most people to adhere to for that reason alone. Bodyweight can be advanced but most people don't have the discipline and/or coordination it takes to stick with it and get the advanced moves down.
  • MeanderingMammal
    MeanderingMammal Posts: 7,866 Member
    We're vocal about the gym based lifting because it's got huge advantages over bodyweight or other forms. It's much easier to track progress and advance difficulty and it's easier for most people to adhere to for that reason alone. Bodyweight can be advanced but most people don't have the discipline and/or coordination it takes to stick with it and get the advanced moves down.

    Indeed, but the subtlety is rarely expressed. Very few respond to the question with more than a very simplistic answer that's frequently not appropriate to the motive of the originator. Given the volumes of traffic sorting the wheat from the chaff can be the challenge.
  • jimmmer
    jimmmer Posts: 3,515 Member
    As noted above: as long as you stick with it and move through the progressions - it'll do what you want.

    Get plenty of protein and run a modest calorie deficit and be in it for the long haul - not a quick fix.

    And yes 5x5 is not the be all and end all of sparing muscle mass and getting lean. But as DavPul notes it makes progression easier and since it's use is widespread there is plenty of info/support out there.

    I also agree with MM that 5x5 can be the answer to almost every question on here, and that can display a lack of subtlety and depth. But perhaps beginners don't really need subtlety or depth? They just need to start doing a progressive routine (any well designed progressive routine) and stick with it for 3 months. For me, that could be a 5x5, a kettlebell routine, YAYOG or CC. Just getting started and progressing is the important thing.
  • JoRocka
    JoRocka Posts: 17,525 Member
    will doing a program like YAYOG help with maintaining some of my muscle mass while I'm shedding unwanted weight?

    Yes

    They're certainly more vocal...

    We're vocal about the gym based lifting because it's got huge advantages over bodyweight or other forms. It's much easier to track progress and advance difficulty and it's easier for most people to adhere to for that reason alone. Bodyweight can be advanced but most people don't have the discipline and/or coordination it takes to stick with it and get the advanced moves down.

    truth truth
    As noted above: as long as you stick with it and move through the progressions - it'll do what you want.

    Get plenty of protein and run a modest calorie deficit and be in it for the long haul - not a quick fix.

    And yes 5x5 is not the be all and end all of sparing muscle mass and getting lean. But as DavPul notes it makes progression easier and since it's use is widespread there is plenty of info/support out there.

    I also agree with MM that 5x5 can be the answer to almost every question on here, and that can display a lack of subtlety and depth. But perhaps beginners don't really need subtlety or depth? They just need to start doing a progressive routine (any well designed progressive routine) and stick with it for 3 months. For me, that could be a 5x5, a kettlebell routine, YAYOG or CC. Just getting started and progressing is the important thing.

    truth truth

    agreed- body weight can get it done- but it's hard work- it's harder than most people are willing to work honestly.

    But it IS possible. Gym/weights are convenient and easy to work with. I like both- but for most of my life I enjoy the gym_ i don't have the consistency to do the type of body weight work I need to get the results I want.


    check strengthunbound.com- great site by a community member- he's the go to on body weight progression.
  • battybecks
    battybecks Posts: 147 Member
    I've just started the Body By You programme (You Are Your Own Gym, but designed more with women in mind - it's pretty similar), and I feel great already!

    One week in, and I'm already stronger and have been demanding that people feel my muscles! It's great for me, because I was one of those much-mocked 1200 kcal, cardio reliant people. Turns out when people said "you'll lose muscle mass if you don't strength train in some way" they weren't lying. The good news is that is seems to be pretty easy to reverse the damage.

    YAYOG and other bodyweight programmes are great for the kind of people (like me) who don't want to go to a gym - because it's scary, or expensive, or takes extra motivation because you've actually got to get yourself there. You need something that you think you can stick to - and for me the fact that I can do it at home (or when I'm away, which I am a lot) makes that much more likely!

    Good luck!
  • battybecks
    battybecks Posts: 147 Member
    Just realised my profile pic is still set to "Look at my new book!"
  • heidispideymfp
    heidispideymfp Posts: 179 Member
    Thank you all for taking the time to reply.
    Gym is unfortunately out of the question for me at present, so I'm glad to know that YAYOG will suffice for now.
  • mabelbabel1
    mabelbabel1 Posts: 391 Member
    I do body weight exercises and love it. I take photos regularly and can see the changes, especially in my legs, bum and arms, I've been doing it regularly since July, after injuring my Achilles in June, but got into a more structured routine in August.

    It takes a bit of a kick up the backside to do it some days, but seeing and feeling it working makes it all worthwhile.

    I'm sure you won't be disappointed. :smile:
  • jimmmer
    jimmmer Posts: 3,515 Member
    Thank you all for taking the time to reply.
    Gym is unfortunately out of the question for me at present, so I'm glad to know that YAYOG will suffice for now.

    If you want to see what's possible with bodyweight progressions, check out the various articles at:

    http://www.alkavadlo.com/

    It doesn't have to be suffice for now - most people will never tap out what's possible with bw progressions.

    If you want to see a guy who has successfully bulked using bw exercises (as Jo notes above) check out:

    http://strengthunbound.com/
  • Missfit35
    Missfit35 Posts: 75
    HMMMM elite special operations trainer Mark Lauren? I have never heard of this until now so I can not share my opinion as of yet Thank You for the intro to yayog I'll give it a try and share my thoughts.
  • DavPul
    DavPul Posts: 61,406 Member
    We're vocal about the gym based lifting because it's got huge advantages over bodyweight or other forms. It's much easier to track progress and advance difficulty and it's easier for most people to adhere to for that reason alone. Bodyweight can be advanced but most people don't have the discipline and/or coordination it takes to stick with it and get the advanced moves down.

    Indeed, but the subtlety is rarely expressed. Very few respond to the question with more than a very simplistic answer that's frequently not appropriate to the motive of the originator. Given the volumes of traffic sorting the wheat from the chaff can be the challenge.

    you're right....but many times the novice will only end up confused if exposed to too much of an in depth answer. my signature answer to a ton of questions is "just go work out" because most of the time all a beginner needs to do is eat less, move more, and lift something heavy and they'll start to see the type of progress that gets them motivated to do/learn more.

    and i'll let you in on a secret. i don't even like SL 5x5. i openly mock how often it's recommended myself. i have a running joke about how often "squats and deadlifts" is the answer to every single question. and yet....when i encounter a newbie looking to learn some effective routines/lifts, "5x5" and "squats and deadlifts" is what comes out of my mouth. it's simple and it works.

    too much nuance and one of two things will happen: 1) the newbies head will explode from info overload or 2) my head will explode from the newbie asking me too many follow up questions about arcane stuff that don't even be mattering
  • jemhh
    jemhh Posts: 14,261 Member
    Your question has already been answered but I'll chime in. I think that bodyweight workouts are great for people who don't have their own equipment or who don't go to a gym. At a certain point you'd need some equipment and/or you may decide to move to weights. I started with the Nerd Fitness beginner bodyweight workout and then switched to Start Bodyweight's basic workout before eventually moving on to weights. You can look at my profile for progress pictures.
  • heidispideymfp
    heidispideymfp Posts: 179 Member
    Thanks again to everyone who took the time to answer.
    :smile: I appreciate all the input I've received.
  • heidispideymfp
    heidispideymfp Posts: 179 Member
    Your question has already been answered but I'll chime in. I think that bodyweight workouts are great for people who don't have their own equipment or who don't go to a gym. At a certain point you'd need some equipment and/or you may decide to move to weights. I started with the Nerd Fitness beginner bodyweight workout and then switched to Start Bodyweight's basic workout before eventually moving on to weights. You can look at my profile for progress pictures.
    Your progress has been amazing. Very inspirational. Thank you for sharing
  • heidispideymfp
    heidispideymfp Posts: 179 Member
    Thank you all for taking the time to reply.
    Gym is unfortunately out of the question for me at present, so I'm glad to know that YAYOG will suffice for now.

    If you want to see what's possible with bodyweight progressions, check out the various articles at:

    http://www.alkavadlo.com/

    It doesn't have to be suffice for now - most people will never tap out what's possible with bw progressions.

    If you want to see a guy who has successfully bulked using bw exercises (as Jo notes above) check out:

    http://strengthunbound.com/

    Thanks for the links, I'll have a look at them :smile:
  • heidispideymfp
    heidispideymfp Posts: 179 Member
    I've just started the Body By You programme (You Are Your Own Gym, but designed more with women in mind - it's pretty similar), and I feel great already!

    One week in, and I'm already stronger and have been demanding that people feel my muscles! It's great for me, because I was one of those much-mocked 1200 kcal, cardio reliant people. Turns out when people said "you'll lose muscle mass if you don't strength train in some way" they weren't lying. The good news is that is seems to be pretty easy to reverse the damage.

    YAYOG and other bodyweight programmes are great for the kind of people (like me) who don't want to go to a gym - because it's scary, or expensive, or takes extra motivation because you've actually got to get yourself there. You need something that you think you can stick to - and for me the fact that I can do it at home (or when I'm away, which I am a lot) makes that much more likely!

    Good luck!

    So glad it's working for you, I'm sure it will for me too

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