At home workout.

[Ritual]

I haven't got enough money to afford the gym and I was hoping to get fitter to, not really lose weight but just work-out and excercise, since I couldn't go to the gym I thought I was pretty screwed but nah that's not going to stop me. 

 

If there's any kinda people here who work-out and all that how would a broke dude like myself get fitter at home? Should I do 30 minute workouts daily doing two or three exercises for my arms, legs and abdomen, repeating the exercises ten-fifteen times like I've read? Or only say 30 minutes weekly? I have a decent amount of time to exercise so I'm not held back by too much work or anything. Also which exercises would you do for each part? Crunches for the abdomen, running for my legs etc.

 

This thread is also ok for anyone else looking for something similar not just myself, if anyone else would like any similar advice I'm ok with you asking this thread's for everyone not just myself. I know it would be better to go on a workout site but I'd prefer to stick with this community because I just like it here << >>.

 

EDIT: Quick edit to explain my goal, I'd like to aim for a Selection Course for the UKs number 1 Airsoft team, it's a scaled down version of the SAS selection, it includes many different physical and mental tests the mental stuff I'm ok with it's just my physical fitness needs going up in pretty much every aspect, I'm not unfit but out of 356 candidates only 43 have passed so I want to hit this hard.

[Aoi Fukiku]

I haven't got enough money to afford the gym and I was hoping to get fitter to, not really lose weight but just work-out and excercise, since I couldn't go to the gym I thought I was pretty screwed but nah that's not going to stop me. 

 

If there's any kinda people here who work-out and all that how would a broke dude like myself get fitter at home? Should I do 30 minute workouts daily doing two or three exercises for my arms, legs and abdomen, repeating the exercises ten-fifteen times like I've read? Or only say 30 minutes weekly? I have a decnt amount of time to exercise so I'm not held back by too much work or anything. Also which exercises would you do for each part? Crunches for the abdomen, running for my legs etc.

 

This thread is also ok for anyone else looking for something similar not just myself, if anyone else would like any similar advice I'm ok with you asking this thread's for everyone not just myself. I know it would be better to go on a workout site but I'd prefer to stick with this community because I just like it here << >>.

Planking. Sit ups. Pushups, windmill, bike (get on your back and put your feet in the air and move them like you are riding a bike)

 

More here

http://www.acefitness.org/acefit/fitness-programs-article/2863/Top-25-At-Home-Exercises/

[Brynhilde]

Body weight exercises are good for beginners, but will only get you so far if you're looking for big strength gains. So you have to ask yourself what your main goal is; fitness, strength or physique? Or perhaps you're training for a specific event. At any rate, you will eventually need to tailor your training to your goals.

 

Firstly, there's a ton of free stuff out there for you to utilise. You may want to begin with something like http://www.hundredpushups.com/ (please always warm up before exercise, particularly before anything to do with the back and shoulder muscles. An inflamed rotator cuff is no fun, lemme tell ya).

 

Apps I recommend:

 

https://itunes.apple.com/gb/app/kettlebell-workout-360-free/id567925586?mt=8 (I can't recommend kettlebells enough. They take some technique, but result in an excellent work out)

 

https://itunes.apple.com/us/app/seconds-pro-interval-timer/id363978811?mt=8

 

http://www.clearskyapps.com/portfolio/couch-to-5k (Don't neglect cardio.)

 

Zombies, run! (turning the monotony of running into a fight for survival against zombies which chase you based off of your GPS data. Complete with voice-acted storyline and a town building mini game where you collect resources on your runs! It's great.)

 

As a beginner, don't bother worrying yet about optimal training times, split workouts, etc. You'll only overcomplicate things. The fact is, beginners can expect to see rapid gains on any training regimen with good rest and diet. Eventually you will plateau with what you are doing, and that's where the concept of progressive overload comes in. But you don't need to worry about that yet.

 

Here's a book you may find useful:

http://www.amazon.com/You-Are-Your-Own-Gym/dp/0345528581/ref=sr_1_1?ie=UTF8&qid=1430864116&sr=8-1&keywords=you+are+your+own+gym

 

And depending on how broke you are, it wouldn't be a bad idea to invest in a suspension trainer.

http://www.amazon.com/WOSS-3000-Equalizer-Trainer-Black/dp/B005CV8LBW/ref=sr_1_1?s=exercise-and-fitness&ie=UTF8&qid=1430864154&sr=1-1&keywords=suspension+trainer

 

Happy training!

[Divisor]

You're looking for bodyweight fitness routines. They're all about using your own body as resistance for exercises, as well as common household items like gallons of milk, a table, etc. There's a whole subreddit I like to frequent that goes into exercises in detail, ranging from beginner to advanced.

[Aya]

You can get absolutely amazing workouts at home rather than the gym.  It just takes discipline and dedication :-]

 

Good luck!

[Aduu Avagnar]

May I introduce you to NerdFitness?

 

It is a website designed for nerds like us to hang out with other nerds whilst getting fit.

 

it also features this rather nice bodyweight circuit training for beginers

[cherrybomb]

discipline and dedication

These are the key words right here.  When you're paying money for a gym membership it's way easier to get yourself up and out there even if you're not the most disciplined type. Gotta get that money's worth, right? For a lot of people without that incentive, excuses become increasingly compelling and procrastination more and more commonplace. It's very important to develop the discipline to be able to force yourself into a workout even if you're not feeling it, and push yourself enough that you continue to get benefiting returns.

 

I'm not sure if you're out of shape and looking to make some changes or if you're just looking to stay fit, but either way, anyone physically capable of doing it really benefits from at least 30 minutes of cardio a day. Jogging, biking, aerobics - anything to get you moving and breathing. In fact that's probably the best way to open for your "real" workout if you're looking to get into strength training or anything more serious.

 

Don't be afraid to start slow and work your way up. You want to test your limits and steadily improve, but not at the risk of hurting yourself and resetting everything back to zero. (ask me how i know!! shin splints suck >:I)

 

Compete with yourself; record your progress in a fitness log, and try to do a little bit better each time. The sense of accomplishment you get when you push past a plateau is absolutely exhilarating, and it's that feeling that's going to keep you going. Having immediate, visual proof in the form of an ongoing log makes it way more visceral.

 

ed: oh, I just spotted your edit. Oops. I wanted to keep things general in case you were just starting to work out, but since you're active a lot of this stuff is a no-brainer. I'll try and get more specific when I have time tomorrow.

[Bopdoot]

If you want to work out at home, I'd honestly invest in some free weights and a bench.  Though, honestly all gyms aren't THAT expensive, so I wouldn't rule gyms out completely.  Shop around for something affordable.

 

But I can't stress enough how important strength training is.  Not just for aesthetics, but it also improves your quality of life.  And as far as "toning" (I hate this word with a passion...) you can't "tone" what you don't have.  Cardio is important for endurance, but strength training really goes the extra mile.

 

Whether you use weights or simply bodyweight, a very important rule to achieve results: go to failure.  This means, whatever exercise you're doing, do it until you couldn't do another rep even if you wanted to.  Going to absolute muscle failure is very important because if you're not breaking down that muscle tissue, it will not grow back stronger.

 

Another extremely (if not THE MOST) important part is your diet.  You need to be consuming at least 1.5g of protein per lb of bodyweight.  Make sure you're eating healthy carbohydrates, and make sure you're getting reasonable portions of healthy fats.  You can work out and work out and work out, but your body won't reward you unless you're giving it the good food it needs to grow.  Avoid processed foods, choose things with minimal ingredients but IDEALLY cook everything fresh.

 

My favorite resource is http://www.bodybuilding.com/

It has workouts, trainers, recipes, articles, an extensive exercise database that you can use to search exercises for specific body parts (and they include videos to show you how to do them ), forums to ask questions, a store to purchase equipment and supplements (I get all my protein powder from here, best prices!) and basically ANYTHING you could use to figure out how to start your journey.

 

Stay hungry for your goal, remind yourself that every decision you make either works TOWARDS or AWAY from it.

 

"If it doesn't challenge you, it doesn't change you."

[C'kayah Polaali]

I'll take the opposite tack as Boopdot and suggest you start with something simple that doesn't require you to go get anything. The 100 pushups program is quite good, for instance. If you want one exercise you can do at home, pushups aren't a bad way to go.

 

Now before all the weight-heads chime in about balanced workouts, I'll say that the big point of starting with something like this isn't that it's the only thing you need to do. Instead, the main point is to start you doing something on a regular basis (100 pushups is a 3 time a week workout) that will show you results quickly. It can help you build the habit of working out. Taking that as a starting point, it's pretty easy to add something like a regular run or bike ride, some planks, et voila! You've got a good, basic home workout!

[LiadansWhisper]

I'm gonna toss something out of left field:

 

Cut your sugar intake.

 

Not just from sugary drinks.  Look at the processed foods in your house.  Did you know that most cans of soup - even healthy ones - have added sugar? They add excess sugar to things like bread (you do need some sugar for it to rise, but they add more than is needed), pasta (0 reason for sugar - no yeast in pasta!), peanut butter, ketchup, even tomato sauce.  Pasta sauces almost always have added sugar, and so do most "diet" foods.

 

Try to cut out as much processed food from your diet as you can and watch your sugar intake.  You're only supposed to have, at most, 9 teaspoons (37.5 grams) a day for men, or 6 teaspoons (25 grams) for women.

 

Edited to add: They don't always tell you it's Sugar either:

 

agave nectar

barley malt

beet sugar

blackstrap molasses

brown rice syrup

brown sugar

buttered sugar

cane juice crystals

cane juice

cane sugar

caramel

carob syrup

caster sugar (superfine sugar)

coconut sugar

corn sweetener

corn syrup

corn syrup solids

crystalline fructose

date sugar

demerara sugar

dextran

diastatic malt powder

diastase

ethyl maltol

evaporated cane juice

fructose

fruit juice concentrates

galactose

glucose

golden sugar

golden syrup

high-fructose corn syrup

honey

invert sugar (inverted sugar)

lactose

malt syrup

maltodextrin

maltose (malt sugar)

maple syrup

molasses syrup

muscovado sugar

organic raw sugar

oat syrup

panela (raspadura)

panocha (penuche or brown sugar fudge candy)

confectioner's sugar (powdered sugar/icing sugar)

rice bran syrup

rice syrup

sorghum

sorghum syrup

sucrose (table sugar)

sugar

syrup

treacle

tapioca syrup

turbinado sugar (raw sugar)

yellow sugar

 

As a rule of thumb, if it says "malt," has a suffix of "-ose," or includes the word "syrup," it's sugar.

[Aya]

Pasta sauces almost always have added sugar, and so do most "diet" foods.

To be fair.. marinara sauce really is supposed to be sweetened, its part of the flavor

 

I'm so doing the 100 push ups training!  I've been needing to work on my upper body strength again after a shoulder injury last summer :-]

[Branson Thorne]

You actually don't even really need to exercise, just need to eat decent and maintain a decently active lifestyle.

 

It cracks me up when someone decides to be healthy and turn their life into non-stop exercises, guzzling protein shakes and horking down salads left and right.....for 2 weeks and falling out.

 

Just need to eat decent, go out and walk the dog, go to the mall, go fishing or something or even take a bike ride. It's all you need to stay in shape.

[LiadansWhisper]

You actually don't even really need to exercise, just need to eat decent and maintain a decently active lifestyle.

 

It cracks me up when someone decides to be healthy and turn their life into non-stop exercises, guzzling protein shakes and horking down salads left and right.....for 2 weeks and falling out.

 

Just need to eat decent, go out and walk the dog, go to the mall, go fishing or something or even take a bike ride. It's all you need to stay in shape.

 

Not everyone is the same, and there is absolutely a place for building muscle tone (especially for sports and the like).

[Branson Thorne]

You actually don't even really need to exercise, just need to eat decent and maintain a decently active lifestyle.

 

It cracks me up when someone decides to be healthy and turn their life into non-stop exercises, guzzling protein shakes and horking down salads left and right.....for 2 weeks and falling out.

 

Just need to eat decent, go out and walk the dog, go to the mall, go fishing or something or even take a bike ride. It's all you need to stay in shape.

 

Not everyone is the same, and there is absolutely a place for building muscle tone (especially for sports and the like).

After re-reading the opening post I realized this wasn't about losing weight, so my post does not really pertain to building muscle, but more pertains to just being healthy.

[Bopdoot]

You actually don't even really need to exercise, just need to eat decent and maintain a decently active lifestyle.

 

It cracks me up when someone decides to be healthy and turn their life into non-stop exercises, guzzling protein shakes and horking down salads left and right.....for 2 weeks and falling out.

 

Just need to eat decent, go out and walk the dog, go to the mall, go fishing or something or even take a bike ride. It's all you need to stay in shape.

 

Well that's more the fault of the person not having willpower and drive than the concept of weightlifting.  I changed my lifestyle cold turkey and I've been at it for over a year and a half, with a break in between only because I had to have surgery lol.

 

And people that lift don't "guzzle protein shakes" they use them to supplement their protein macros for the day.  Don't be ignant, jussaiyan.

 

Building muscle IS healthy, regardless of if you do it in a gym or with your body weight.  Like I said, it improves quality of life to actually have strength.

[Branson Thorne]

You actually don't even really need to exercise, just need to eat decent and maintain a decently active lifestyle.

 

It cracks me up when someone decides to be healthy and turn their life into non-stop exercises, guzzling protein shakes and horking down salads left and right.....for 2 weeks and falling out.

 

Just need to eat decent, go out and walk the dog, go to the mall, go fishing or something or even take a bike ride. It's all you need to stay in shape.

 

Well that's more the fault of the person not having willpower and drive than the concept of weightlifting.  I changed my lifestyle cold turkey and I've been at it for over a year and a half, with a break in between only because I had to have surgery lol.

 

And people that lift don't "guzzle protein shakes" they use them to supplement their protein macros for the day.  Don't be ignant, jussaiyan.

 

Building muscle IS healthy, regardless of if you do it in a gym or with your body weight.  Like I said, it improves quality of life to actually have strength.

 

Statistically speaking, it is way more common for someone to change their routine/diet cold turkey and fail, than it is for them to be successful and maintain that.

 

But I didn't state it's true for everyone. You obviously had the willpower and know how a protein shake is used. Most people do not. Don't confuse my assesment of the many, to extend to the few.

 

I'm sure you know exacly the type of people I'm referring to. Th ones that see you and say "hey you look good, what do you do to stay in shape" you let them know and hen next thing you know they are up at 5:00am going running, protein shakes, over extending themselves at the gym for 3hrs a day, have more protein shakes, rinse and repeat until they quit and tell you it was to hard.

 

Those are the people I am referring to:)

 

 

Edit: And for the record, I'm not saying it cannot be done, but doing it this way is a high burnout rate.

If you want to be healthy, set a weight loss goal, and get a workout routine that works for you and be diligent about it.

[ArmachiA]

Many many moons ago I weighed about 290 pounds (I'm 5'8" and female just for reference). I decided to get off my butt and do something about it and got down to a pretty manageable weight - losing A LOT of pounds - that I liked, though something happened that caused me to gain 40 pounds of it back (Health Issues ), so I'm back on the path to getting back down. Here's some advice I have for you:

 

~ Don't go too fast. You kind of hear all these things like "Give it 100%!" "Push hard!" "All or nothing!" and, sure, you can do that for 2 weeks, but then it just gets demoralizing and you give up. Figure out how much time you can go for - usually attempt 20 minutes or so to start, then push it up to 30, then to 40, etc etc. You don't need to do it until you puke, you just need to do it at all. Last month I started barely able to make it to 20, now my workouts are about an hour and a half. Go at your pace!

 

~ Find what you like to do or you'll just give up. Don't like to run? Don't force yourself to run. Find what it is that will give you a little more motivation to want to work out and not "Ugh... ghh....noooo" For me, I like dance. When I was young a took a lot of dancing lessons and that stuck with me, so most of my work outs are dancing mixed in with some toning cardio and strength training. Ellion, on the other hand, likes weights and weaved a work out around that. Both of us decided to try hiking a few of our mountains here in Colorado when summer hits, and that could be really fun, too. Just try to find ways you like staying active.

 

~Calories are important. Truth is, if your looking to lose weight, Exercise doesn't work all that well unless your cutting your Calorie intake. Too many people are like "Well that workout was 280 calories, time to eat a hamburger as a reward." Workouts actually don't burn that many calories in our current high-calorie world so look for things you can cut down on. I actually don't believe in cutting out completely (Unless you have horrible willpower) because cutting out everything so quickly can be... well demoralizing and hard and you'll just go right back to old habits. Buy 12 packs of Soda? Well now you're only buying 2 liters. Better make it last! Look around for alternatives for soda as well. I have a really hard time with Soda because, while I think most of it is too sweet, I love carbonation. It's the fizziness that pulls me in. So I've learned to drink sparkling water (Add some Mio for flavor if you must). Try to do that with EVERYTHING you eat. It'll still be hard, but it will be doable.

 

~ Your body is weird. This was a big one for me, I didn't lose weight in 2 weeks I would get sad and give up. Your body kinda decides that your working out when it wants to, and it could be days or it could be weeks. One of the things that kept me at 290 at 24-25 years old was I never saw results fast enough. At 27, even when I didn't see the weightloss I decided to keep going and in about a month my body was dropping a ton of weight. I dunno why, but it does that. My body is weird. Your body is weird, it's gonna do what it do, just keep going.

 

Everyone else has listed a lot of good stuff on the internet and I agree with those. I never once went to the gym. I don't really like the gym.

 

Good luck!

[ZoktaiKhor]

Final boss training** lets me stay in shape and keep up my horrid gaming addict lifestyle.

 

Work your way up to this you just need

 2 hours once a week (My day is sunday morning from 5-7 )

 

 

1 Mile walk

100 meter sprint

Two flights of stairs run up and down 5 times for a total of 10

50-65 push ups (don't try this from the start go for 5 and work your way up.) 2 sets

25-45 Sit ups 2 sets

20-35 pull ups sets

Finsh up with this https://www.youtube.com/watch?v=u5Hr3rNUZ24

 

Doing this will keep you in shape and if you get better eating habits then me. (I'm a sugar food junkie so I'm a terrible example OTL) then you'll defiantly help out

[MikoBehnen]

Oh yey fitness stuff!

 

I do Zombies, Run! at least 3 times a week (I can NOT recommend it enough) and I do strength the rest

I get my workouts from http://darebee.com/workouts.html. Pretty sure all of them can be done at home and I love how most of them are nerdy themed (Right now I'm doing the Commander Shepard one)

 

I've done p90x which is great but does require an at home pull up bar and some free weights, and I also have the Nike workout app but I haven't used it yet. Don't get discouraged! You can GREAT workouts without going to a gym.

[Martiallais]

Oh yey fitness stuff!

 

I get my workouts from http://darebee.com/workouts.html. Pretty sure all of them can be done at home and I love how most of them are nerdy themed (Right now I'm doing the Commander Shepard one)

 

Seconding this one! I actually love this site not just for the workouts but it has a LOT of free information, guides, and such that can help transition to being healthier.

 

As far as workouts, I've got Nightwing, Sword Art Online, and Batman: Bane Edition on my list.

[Sailor July]

(Copying this from a previous thread~!)

 

I'm 5'4" and overweight, with little muscle, though I can hold my own with pure force. My goal is losing weight, eating better, building muscle, working on flexibility, boxing, marital arts, and yoga. 

 

Jen and I don't have money for a gym membership (plus hello, social anxiety) or exercise equipment, so right now we're setting up an exercise plan that we can do with just our bodies and stuff such as weights, medicine balls, etc. 

 

We also love weaponry, so we each have an axe, cold steel training swords and Jen just bought a shinai and I'll be buying one soon. We practice fights with the swords and will with the shinai as well - the axes are way too sharp to use against each other, but good practice by themselves. So, that's my fitness story so far!