working out at home

Some great info available.

https://community.myfitnesspal.com/en/discussion/10825570/anyone-do-it-all-at-home-no-gym/p1

I bought some kettlebells which are arriving tomorrow. I've written a home work out plan that I'm going to do 4xperweek

jtechmart wrote: »

Here is what I did.

First, I'm in muscle building mode right now since I cut last year. I have 4 compound exercises I do.

1. Pull ups using a pullup bar that goes into your doorway. I have exercise bands to provide assistance. I do 4 sets, first with no assistance, then use the bands for the other 3.

2. Military/Overhead press. You need a bar for this, but I have an olympic bar. Started with just the bar, now am adding weights.

3. Push ups. Use the same pull up bar to do push ups.

4. Squats. This is the hard one. I haven't found a good way to do this at home and yesterday gave in and bought a squat rack. It will arrive in a few weeks.

I'm in my 50s and have put on about 4 pounds of muscle in a little over a month. It's been amazing results. I'm now getting worried I may get "chicken legs" if I don't start hitting my legs more. I wasn't expecting this amount of gains in 1 month. Although, it may be slowing down now.

Protein is 1 gram of protein per pound of bodyweight.

If your cutting, then just cut calories, use MFP to track everything, and walk, bike, etc.., to add to the calorie cut. Cutting is about patience. Slow and steady is the best way I think.

How many times per week are you training? Well done on the muscle building 👍

littlestmama wrote: »

What are your tips for working out in your home?

What kind of workout? That's pretty broad and could mean a lot of different things. The only workout I do in my home is my cycling workouts on Zwift. They're twice per week...I prefer to do my "free rides" outdoors and my training workouts indoors on Zwift, but sometimes I just do my free rides on Zwift as well if the weather is bad...like today, 40+ MPH gusts with blowing sand.

I've tried doing my resistance training at home, but I just don't get it done. I prefer the gym and the plethora of equipment and overall atmosphere of the gym for lifting...that's also 2x per week.

For my bike, we have a "multi-purpose" room in the house that the kids use for their distance learning classroom and it's also their gaming/play room and we have a couple twin murphy beds that pull down for when we have guests. I just have my bike set up in there on my direct drive trainer with a 20" industrial fan in front of my set up to keep me cool.

I think the best bet for getting anything done at home is to either have minimal equipment and/or to have the space to keep that equipment more or less set and ready to use with minimal effort. It can be hard enough sometimes just to get going and get 'er done without the added process of having to spend 15 minutes getting everything out and set up to go and then having to put it all back again. There were other reasons I rarely used my previous indoor bike trainer, but not having a more or less permanent setup was a big one.

tips as in...
1. What equipment is the best bang for your buck?
2. What workouts to do?
3. What should the space look like and be set up like?
4. Motivation to work out at home?

tough question to answer without those specifics

I'm 53 and Pre-Covid I had a solid year plus (after many years of on/off) of regular 5:30 am gym visits alternating with 3-5 mile runs. Quarantine did away with that and I had to figure out something new. Mid-summer 2020 I acquired a set of Bowflex adjustable dumbbells and they have changed my life - to the point that I may never join a gym again. Here's a few things that make it work for me:

1. I get up about 4:45 in the morning - 90-120 minutes before anyone else in the house so I lay may workout clothes out in the bathroom before bed so I can jump up and get dressed without disturbing my wife or fumbling around in the dark.

2. My dumbbells are in my family room behind a chair which I move out of the way while working out. A collapsible bench is just on the other side of my garage door which is accessible from the family room. Having whatever you need close at hand is key.

3. The Bowflex Selectech app has pre-loaded workouts that are the bomb. I have made more gains in the last year than ever before. Consistency combined with a great program.

4. I am training for a half-marathon using the Runkeeper app to keep me on track. Also just started using Plank workout app for core work.

5. I use a Google calendar to plan my morning routines 1-2 weeks out. I schedule my lifting in and around whatever my Runkeeper training app has in store for me. So I get up, check my calendar on my phone to see what I am doing that morning. I start about 5:30 and finish up between 6:45 and 7:00. Making and following a plan is critical for me. No plan means I half-*kitten* my way through and wuss out early.

6. At the risk of TMI: I take 2 teaspoons of metamucil every night after dinner. Then when I get up at 4:45, I dress, guzzle down about 24 oz of water with a coupel teaspoons of ACV, then a Bang energy drink, creatine capsules and Glucosamine Condoitin capsules. Within a few minutes of finishing that regimen, I had for the bathroom and the rest is history... literally! It goes fast and clean and that's it for the day. Get yourself regular and your whole workout will be more pleasant!

I have 325 lbs of plates, dumbbells, bands, standard bar and a bench. Also TRX.

I’m 50 and in excellent shape.

I make time and stick to it. It’s part of my schedule like cleaning, working, making dinner, etc