I decided to do an article about something that constantly drives me crazy. I mean, it makes me want to scream, choke-slam children, and have sexual intercourse with my soon to be wife until she can’t walk anymore. Well, maybe I want to do that part anyway. But if we put jokes aside, you will see why this phrase really pisses me off.
“I don’t have the money for a gym membership, so I can’t lose weight and get into shape.”
This is said by young and old, men and women. Normally, I’ll ask why not, and receive the answer of, “Well I can’t do any training! I can’t do what you do.”
“What are your goals?” I find myself asking them, and 99% of the time I get the reply “I just want to lose fat, I’m not that bothered about putting on any muscle… Maybe a bit of muscle, but I need to lose about 30lbs.” the amount they wish to lose can go up, but you get the picture.
I respond to them with, “Right, so why can’t you do that at home? You know, if you paid me, the exercises we’d do to start you on would require none to at least very LITTLE equipment and can easily be done in your home, correct?” “What?” Usually, I’ll give a free session shocking them with how effective it is and how it can work.
So here it is, I’m going to give you some COMMON SENSE TIPS here on how you should be training at home. Are you obese? Man or woman!? It doesn’t matter. What matter is that you lose that fat, that you work hard and get a clue! And that’s what I’m here to show you.
Anyone can lose fat! Losing fat is much easier than building muscle and I’m going to give you some killer exercises you can do at home to add to or use to create your own routine.
Exercise number 1 is star jumps.
As most in this situation You either won’t have much cardiovascular experience or I’m assuming you have never trained before.
You want to begin with doing star jumps. The goal is to start off your session this way. You can make some room in your living room and do star jumps for as long as you can. Use an IPOD to time or another device. Once you literally can’t do anymore, look at the time and stop it. What’s your goal for tomorrow? Beat that time at the beginning of your session. It doesn’t matter if you beat it by 1 second. or 5. If you beat it by 1 second, at the end of the month that’s 30 seconds more per session you are doing.
Another tip is once you are done add them in at the end of your session. Despite the fact you are tired and have spent a good half hour or more doing cardio, you might be surprised to find you can actually DO MORE than earlier and this can lead to rapid fat loss.
Exercise Number 2
Mountain climbers are a great exercise to hit the thighs and burn calories. Honestly, just by having these 2 in your routine will lead to dramatic fat loss.
Tip: Try super setting them
10 reps of star jumps followed by 10 reps of mountain climbers.
Do this for 10 sets.
Exercise number 3 Squat thrusts with a jump on the end.
Same as above, a staple to any fat burning routine. The twist? Add a jump on the end, while this might not seem like much the extra calories burned and the acceleration used can be nothing short of amazing and lead to dramatic fat loss results and increases in fitness.
Exercise number 4 Mix some basic exercises up.
Mix push ups, squats, and crunches up. Can only do push ups on your knees? it doesn’t matter!
Do 5 reps of push ups, then get straight up to your feet and do 5 squats, drop down again and do 5 sets of crunches!
Why do we mix them up like this? the getting up and down will lead to more calories being burned and be like a “fourth” exercise.
Set a timer for 5 minutes and do this. After the 5 minutes is done reward yourself, it’s hard but very effective!
These are just a few of the most simple and basic ways to lose weight at home. I could give you a list of another 100 exercises off the top of my head and maybe I will in the next article.
Until then, get training and STOP complaining! It’s no one’s fault but your own that you are obese.
Another thing! You can’t do cardio with a bad diet and expect to lose weight. Read one of the nutritional articles, or if you really need some diet support send me a email.