When your weekly gym is closed and classes have been cancelled, it may feel like home workout is completely off the table. For either better or worse, working out has become a chore. It’s hard to get motivated when there is no reward. But what really wanted to do was create something a little more structured for hard-working readers. So contacted all favourite personal trainers, fitness gurus, gyms, PTs, experts and asked them to contribute a good daily home workout for readers.
Everyone was quick to throw me ideas, advice and a few workouts into my email. The most useful came from fitness gurus with years of experience. They shared with me what they do and why. With this information I was able to create my ideal routine and stick to it. Now that I have my diet and eating plan in place I know that the next step will be easy.
I knew that I wanted something to keep my heart rate up so I chose cardio based exercises like swimming, cycling and running. I chose dumbbells because I love lifting weight. After all, bodybuilding isn’t an exercise, its muscular development. Keeping the right posture while lifting can prevent injuries.
I started my routine with the heaviest dumbbells I could find. Now, don’t be fooled into thinking you need to buy big dumbbells. Some days I felt I had too many and it became obvious my arms were getting tired. A lighter weight would’ve been better. I’ve now got a set of eight dumbbells ranging in weight from eight to fifty pounds.
With the cardio part of my home workout I now do twice daily. On an empty stomach I do circuit training exercises. For muscle growth, I focus on compound exercises and for fat loss and maintenance I focus on isolation exercises. For my legs, mornings are always squats, but for the rest of the day I do deadlifts and my upper body workouts are always push-ups, dips and pull ups.
I have another set of dumbbells at home that I keep hidden in the kitchen drawer. The goal is to have around four sets of dumbbells in various sizes. I’ve got the biggest set of dumbbells I’ve got in my apartment. I’m always working out different areas of my body with these. My legs, chest and back get the most use.
For my diet, I eat six smaller meals a day. Three eggs, one lean hamburger and two to three cups of green vegetables. I try to avoid carbs as much as possible because they add to my calorie count. On the days I do have them, I eat them sparingly. For me, these are breakfast, lunch and dinner.
I like to have a variety of food available at my home. I don’t like to cook all the time. I also get very frustrated if I can’t find a certain food at the grocery store. By having a variety of foods available at my house, I am more likely to eat healthy and stay fit. These workouts are a small way to achieve my goals.
The first thing you need to do when preparing for your workouts at home is to make sure all your equipment is fresh. You don’t want to go to the gym and buy new weights and equipment, only to find out that all the weights you need are broken. Home gym workouts can be very intense. You don’t want to take any chances by injuring yourself. Keep all your equipment in good working order to get the most benefit from your workouts.
Another key part of your workout is to make sure you stretch before and after your workout. You should warm up your muscles before you start your workout. Stretching helps prevent injury, gives the muscles a chance to cool down and prepare for your workout, and gets your muscles ready for the intensity of your workout. After your warm up, you want to concentrate on cool down. This is where many people falter and end up hurting themselves during their workout.
One mistake that many home based gym owners make is over-training. They work out for an extended period of time, sometimes even when they aren’t sore. You don’t want this to happen to you. When you are over training, you can put your workout to the test the next day. This can cause soreness and many other problems for you.
One of the biggest keys to a successful home workout is to keep it simple. Too many people make their workouts incredibly complicated, and it ends up putting their body into shock. That doesn’t help you at all. Just keep it simple and you will reap the rewards and make it easier for you.