Speaking from the point of a professional I can tell you that for over 90% of the people home workouts, even without any equipment, can be more than enough for achieving your goals.
When you look at each element of your fitness transformation individually (hypertrophy, calorie expenditure, strength elements, nutrition, etc ) you can be easily be hitting each of these elements from home by getting just a slightly creative.
This element is one of the most important ones in most of the goals of individuals. This means stressing your muscle in a certain way to achieve muscle growth. It doesn’t mean lifting weights or using fancy machines. It only means targeting the muscle with a specific movement, hitting the right time under tension which is usually achieved by the repetition count, working it until near-failure or failure depending on your level, getting a specific amount of rest in between the sets and repeat for a certain number of sets also dependant on your level and progress.
Most of these factors vary for each individual and you can figure them out by research, testing or by consulting a professional.
So the conclusion of this point is you could be doing this with 100s of bodyweight exercises and the help of furniture like a chair, table, etc or getting some simple and also cheap home equipment like TRX and resistance bands. These items will make you workouts more variable and definitely less boring.
This point is important for anyone whose goal is weight loss. It is not the most important point for losing weight but it definitely helps in speed of reaching your goal.
If you wish to lose weight with efficient calorie-burning workouts, PLEASE immediately forget all of the videos titled “6 min abs workout”, “10 min full-body hiit workout”, “8 min HIIT fat burning workout”.
These workouts will not burn more then 50-100cal which is equivalent to one small slice of bread.
The key to effectively burning calories is SPENDING THE MOST AMOUNT OF TIME BEING ACTIVE.
Here is an example:
- Sprinting burns 20 cal/minute. – but for how long can you sprint? For 1 min? for 2 min? And then you get sooo tired you are done for today. So even if you are a superhuman and you can sprint for 10min straight which is physically impossible you will burn 200 calories.
- Walking burns 5 cal/minute. 4 times less than springing. And for how long could you walk daily? Theoretically, you can be walking all day long but after just 1h of walking, you will burn 300cal which is more than impossible, superhuman 10 min of sprinting.
So if you really want to lose weight efficiently, you should choose lower intensity long duration activity and make it be whatever you enjoy the most – workouts, dancing, walking, jogging and doing it daily for as long as possible as consistency will be the key here.
You should always choose a workout you can do for 45min to 1h straight. It doesn’t have to be hard you just have to be active and move your body for as long as possible and activate your muscles. The calorie expenditure comes from your body producing heat and not from an actual movement or lift directly.
An interesting fact is that you can easily go every evening for 2h relaxing walk while listening to your favourite audiobook and burn 600 calories in this way, but if you go and try to do a very hard high-intensity activity, you will be dead exhausted before you burn a 100 calories. This is 6 times more effective based on this simple math! (I am talking about beginners)
I am not saying walking is better than working out but that choosing the right activity for your situation and preferences and likings and fitness level is the key. If you hate doing something you can do it for long and “long” is necessary for anything significant you want to achieve in life including having great level fitness.
Improving the strength of your muscles, especially back and core is very important as the muscles support your spine, joints and ligaments and tendons and posture and with strong muscles, you will never have “back problems” and other painful unnecessary problems. Most of the pain, not caused by injuries, you ever experience will come from disbalance in strength and flexibility of cooperating muscle groups.
How do you improve strength at home?
For strength, it’s most important to lift heavy. Low repetitions and heavyweight or resistance. The big risk here is an injury because if you try to lift anything very heavy in the wrong posture, injuries are the very likely outcome. If you are not 100% sure what you are doing, better consult a professional before you begin practising strength training.
And here comes the king of everything related to fitness and any fitness goal!
Why is nutrition so important?
Imagine we are building a house. Exercises are workers and nutrition is the material. You cannot build a house from the air so without supporting your work with a proper calculated nutrition plan, you are building a house from nothing and we can all agree that’s pretty pointless.
Nutrition is important in different levels for different goals but it is crucial for any goal.
For weight loss, nutrition can be even 100%. Obviously working out has it’s benefits like giving signals to your hormones where the weight loss will come from – fat or muscle but you could actually get a six-pack by sitting on a couch all day with a right caloric range and right macro and micronutrient levels. (I wouldn’t recommend this by the way)
When it comes to building muscle, you can be lifting weights every day and actually get smaller muscles if you eat to the low amount of protein and calories in general so it’s really important to keep everything in optimal levels so you can actually build muscles but also not overdo it and get fat in the process.
This is to the complicated subject for this article so I will be discussing it in the next one.
You can read about it here