Simple at home strength training?
fearundercontrol
Posts: 9
I don't have access to a gym and I really want to start doing some exercise other than just walking. I live with my family and my room is very tiny (not just small, tiny) so I don't have room for any equipment of any sort. I have two 1 or 2 pound (I forget which) hand weights as well as a resistance thera-band. I'm worried that right now I am burning mostly lean muscle, as it appears that my body fat % seems to be staying about the same even though I am losing weight, so I want to strengthen my muscles. Any suggestions?
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Replies
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use your weight to your advantage- pushups and tricep dips are great for for your whole body. Resistance bands dont take up much space (about the size of a couple pairs of underwear)0
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Push-ups, sit-ups, lunges, squats, planks, burpees are all great exercises you can do without the use of equipment. If you can afford to buy a kettlebell, you can do several exercises that use your whole body. You can look up workouts and/or form on the internet. You can also do cardio: jumping jacks, running in place, high knees, butt kicks, kickboxing (punches/kicks), dancing, etc.
Use your kitchen timer or Gymboss type timer and set it into 30 sec. to 1 min intervals. Choose a mixture of strength and cardio exercises (as mentioned above) to create 30-45 min workout. You could break it up into 10 minute rounds and repeat it 3 times.
For example:
3 rounds - 30 seconds work/ 30 seconds rest - with 1 minute of rest in between rounds
Jumping Jacks
Squats
Butt kicks
Push-ups
Forward punches
Crunches
Lunges (alternating sides)
Burpees
Jog in place
Forward kicks
Obviously this is just a simple example, but it goes to show how you can do a lot without a gym or a lot of equipment.
Best wishes :flowerforyou:0 -
bands0
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I have a very simple barbell set with hand weights that I got at Academy for about $60. Came with 110 lbs of weights, which has been enough for me (so far).... though I'll have to add more weight eventually. It has done me a WORLD of good.
Not sure which exercises to try? Spend $10 on the book, The New Rules of Lifting for ______ (Men or Women -there is a book for each gender) by Lou Schuler.
AWESOME BOOK.0 -
Adjustable Kettlebell. You seriously get away with just this one peice of kit for quite a while!!0
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Hold something heavy while doing squats
Do step-ups on a chair
Get a pilates DVD and do it in your living room
pushups and crunches
squeeze a ball between your knees while sitting to work your inner thighs
use canned food as weights and hold your arms straight out at your side for as long as you can, or make small circular motions with your arms
just some ideas that i have done0 -
tons of body strength training content on youtube and from there you will find links to sites of the trainers.
But beyond that, there are the big four;
-pushup
-chin up
-squat
-crunch
From them, many exotic combinations can be derived.
Someone mentioned the kettlebell and or clubbell, great portable tools for full body training. Just make sure your healthy and flexible enough to use one. The resulting injury from improper swings or a snatch, for example, can be impressive. Find a local "RKC trainer" and get an evaluation and take a couple classes too as form is everything.
But really, evaluate your goals. What's the highest priority and why? Losing weight or strength training? Only you can answer your health priority and knowing that answer, maybe even saying it out loud, can help you focus your effort.0 -
Thanks for posting this topic, fearundercontrol - I was just about to ask exactly the same question! I too can't join a gym here and have limited space. So off to the shops for some small weights and a book!0
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Thanks for the suggestions!0
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if you're burning muscle, you're not eating enough to maintain it
and as for not being able to join a gym, i pay 20 dollars a month and i take the bus to mine, please let me hear your excuses0 -
bump0
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Bump for later0
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