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How To Get a Killer Gym Body Without Going to the Gym

How To Get a Killer Gym Body Without Going to the Gym

As a general rule, everyone wants to have a sexy and strong body, but no one wants to put in the work. We see a whole lot of excuses being thrown around every time fitness is mentioned, and it’s frightening that only about 3% of people in the US subscribe to the healthy living philosophy.[1]

That being said, have you ever stopped to think about why all these people fail to get in shape? Sure, there are some who are lazy, some with legitimate medical issues, and the readily available cheap junk food doesn’t help, but I think there is something more to it.

People are pressed for time, scared, and confused. Yep, it’s as simple as that. Most people either can’t make it to the gym, don’t have a lot of money to drop on long-term membership fees, don’t feel comfortable exercising around others, or they simply don’t even know what to do when they do get to the gym.[2]

Well, with a few useful tricks, some good information, and a bit of determination, you can create all the right conditions for building an impressive physique without ever leaving the house. Here’s a few things to have in mind:

Fixing your posture and getting limber

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    The biggest issue most beginners have when they start working out is the fact that their bodies are so used to sitting scrunched up in front of a screen that they have trouble moving around freely. The human body can be amazingly limber and assume all kinds of positions, but for most people, this is going to require extensive work.

    Start by gradually improving your posture over a few weeks, using small exercises, more ergonomic furniture, and just being mindful of how you stand, walk, and sit.[3] You can combine this with a short and sweet stretching routine, done about twice a day, to get your body ready to perform the basic exercises correctly.

    Learning the basic movements

      While there’s a lot of science behind both getting stronger and getting leaner, it can all be boiled down to a few core concepts and a number of the most effective exercises. Here are the best movements for overall development that you’ll need to master (you can find examples of how to perform all the exercises mentioned here on Bodybuilding.com):

      • Squats: the king of all exercises, the squat builds most of your leg muscles with an emphasis on quads and glutes, if you go nice and deep like you should. It can be a good core and thoracic extension exercise if you hold some weight in front of you, as in the Goblet and Zercher squat variations.
      • Lunges: a great exercise for the quads and glutes that also targets the hip extensors. It also teaches you to keep your balance.
      • Pushup variations:[4] the pushup is so versatile that some call it “the poor man’s gym”. The standard close grip pushup works the triceps, front shoulders, and chest, while wider variations put more emphasis on the chest. Raising your legs pushes the focus towards the shoulders and the upper chest, while the handstand pushup is predominantly a shoulder and triceps exercise.
      • Dips: another great exercise for the lower chest and triceps, this is an incredibly fun movement that can slap mass on you quickly when done correctly.
      • Pull-ups and chin-ups: grab a bar, hang from it with arms almost fully stretched out, and then pull yourself up until your chin raises above the bar. This is a fairly straightforward, yet difficult movement that builds a big back, biceps, and forearms. Position your hands facing the head for more bicep activation, and go a bit wider with palms facing away from you to target the lats better.
      • Rows/inverted row: a horizontal pulling motion that will add slabs of meat to your back and while improving that often lagging back head of the shoulder muscle. It even improves posture by strengthening the spinal erectors to an extent. You can bend over with the back straight and row a weight from the ground, with one or both hands, or you can grab the underside of a horizontal bar, feet on the ground, and pull yourself into it.
      • Glute bridges: a great way to really isolate and work the butt. It also gets the hamstrings, which are often neglected by people working out at home.
      • Floor hip extensions: a good addition that also focuses on the glutes and hamstrings, resulting in well-toned and balanced legs.
      • Calf raises: the calf is a small muscle but an important one, especially for the ladies who want to look great in heels. It’s also easy to just throw in at the end of the workout.
      • Planks, leg raises, and ab wheel rollout: of course, the abs need some attention too, but go for planks, hold for time, side planks, hanging or lying leg raises, and ab wheel rollout for the best results.
      • The Superman: the spinal erectors need to be strong if they are to keep your back healthy, balance out those abs, and keep you nice and tight during most of the other exercises on the list, so definitely give this one a go.

      Take a few weeks to just get the form down pat on all these movements and make sure that you are doing a full range of motion and slower, deliberate movements. Don’t just bounce all over the place. Establish and build momentum. You can use a good bodyweight strength training program to make sure you hit all the muscles, keep progressing, and get enough time to recover.[5]

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      How to progress on bodyweight exercises

        Now, if you want to have a great and lean physique — and this goes for ladies as well — you need to build some muscle to give your limbs that lovely shape you are after, before you can lose the excess flab, and expose that Greek statue of a body. Don’t try to combine endurance work with your strength exercises. Focus on building strength with the exercises above and dedicate some time every other day for things like swimming, jumping rope, or cycling to burn some calories and improve your cardio.

        Okay, so the main question is, how does one progress on bodyweight exercises, short of gaining more weight to make them more challenging? Well, there’s a few things you can do. The first thing to do to challenge yourself is to add more reps.

        The most important thing to remember, however, is that when you can easily perform 15-20 reps of an exercise and still have a few reps left in the tank, it’s time to make it more challenging by doing one of the following:

        • Add an additional set. If you started at 3 sets of 5-6 reps and you’re now comfortable with 3 sets of 15-17 reps, then you can simply throw in a fourth set into the mix.
        • Do it slower. Busting out 20 quick reps isn’t quite the same as doing 10 slow and controlled reps, where you can even add a short pause when your muscles are fully relaxed before contracting them for the next rep.
        • Shorten the rest period between sets. 60-90 seconds is the sweet spot for resting between longer sets of 10-20 reps, but when things get easy, you can shorten this rest period progressively by 10 seconds, until you are only resting about 30-40 seconds between sets, to make it more difficult before moving on to a more challenging variation or adding weight.
        • Move on to a more difficult variation. When you get comfortable, focus on a variation of the movement that provides a bit of a challenge, e.g. one arm on ball pushups and then single arm pushups, pistol squats, and so on.
        • Add some weight. While you might not have access to barbells, you can always get a fairly inexpensive dumbbell set, a few different sized bags filled with sand, a backpack with some rocks, and even big water bottles and milk jugs will do the trick, just as long as you keep adding weight.

        Work hard on your form, then try to go as hard as you can each session without overdoing it. I’d say stop a rep short of failure and rest until you feel you can go for another full set.

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        Determining the type of cardio you need to do

          Cardio is not that difficult to figure out and it basically boils down to a few simple rules, depending on your shape and goals:

          • If you’re skinny and want to get sexy and muscular: Do light and steady cardio, like a brisk walk for an hour, 5-6 minutes of jump rope here and there, or even just 10 minutes of shadow-boxing or dancing every day. Don’t let it cut into your calories too much.
          • If you’re a little overweight and want to lose 10 pounds or less and build muscle: It’s the same as the previous example, just add 2-4 more intense sessions of running, swimming, circuit training a week into the mix to cut the weight first. Revert to the previous example once you have lost the weight and recenter your focus on building muscle.
          • If you’re seriously overweight and your main concern is cutting 20+ pounds: Again, it’s the same as the previous example, only you can go with even more intense workouts, or daily moderate cardio sessions of about 20-30 minutes for a while. Once you’ve lost most of the weight, revert to the previous example, and then to the first example when you’ve shed all the extra pounds you’d like to get rid of.

          You can choose any activity that you like, from jump rope, cycling, and swimming to hiking and and other high-cardio sports.

          A look at diets and keeping them reasonable

            As far as the diet goes we’ll keep it extremely simple:

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            • Try to eat diverse vegetables with every meal
            • Eat fruit, seeds, and nuts instead of sweets
            • Go for lean meats instead of processed meat and cooked food instead of fast and fried food
            • Start counting your macro nutrient intake[6]
            • Cheat if you must, but keep these meals small, few, and far between

            As long as you can stick with the program for about 80% of the time, you’ll be on your way to better health and an amazing body!

            DIY home gym basics

              Some essentials that can help you get better results at home include:

              • A dumbbell set
              • Pull-Up bar
              • Ab wheel
              • Big ol’ sturdy bags filled with sand

              You can do tons of great exercises with these simple tools, but if you can’t shell out for them right now, good alternatives include five gallon milk jugs filled with water, a bunch of books stacked in a backpack, using a friend/partner to lay on you, push, or pull to provide extra resistance, or just lifting heavy furniture and moving it around the room.

              It pays to be creative. Look at how certain exercises are performed and on what type of equipment, and try to replicate it using household items. For example:

              • Two chairs = dip station
              • Anything that you can hang off = pull up bar
              • A stack of large blankets on the floor = bench
              • Stick and some rope = forearm exercise machine
              • A towel wrapped on a bar or dumbbell grip = thick grip for hand and forearm strength
              • Car = prowler device for pushing to build endurance and power in the legs

              It’s all fairly cheap and you can get as creative as you like, just remember to be consistent with your training in order to see the results you wish to see.

              All it takes is a little ingenuity and elbow grease, and you’ll set up a decent home “gym” and adopt some great habits along the way. It’s all about being consistent and trying to progress on each session, or at least each week, as you keep adding reps, using more complex movements, and adding weight, all while eating right for your current goals. Give it a shot and always remember, 90% of all this is your commitment and the intensity with which you attack these positive life changes.

              Reference

              [1] The Atlantic: Study: Less Than 3 Percent of Americans Live a ‘Healthy Lifestyle’
              [2] Men’s Fitness: 6 Not-So-Obvious Newbie Training Mistakes
              [3] Perfect Postur: Tips for Improving Posture and Ergonomics
              [4] Men’s Fitness: The Top 15 Pushup Variations
              [5] Men’s Fitness: 6 Bodyweight Workouts That Actually Build Momentum
              [6] On the Regimen: How To Count Your Macros – A Comprehensive Guide

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              Nemanja Manojlovic

              Editor at MyCity Web

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              Last Updated on August 10, 2020

              Why Can’t I Lose Weight? 8 Reasons Why You Aren’t Getting Fit

              Why Can’t I Lose Weight? 8 Reasons Why You Aren’t Getting Fit

              It’s only natural for anyone in such a situation to wonder “Why can’t I lose weight? Why am I struggling to get fit?”

              You may even want to give up but don’t!

              I am here to provide you with help in figuring out why you are struggling with getting fit and will some realistic solutions.

              First, it is important to highlight that being skinny doesn’t automatically make someone healthy or fit. In-fact, that’s far from the truth as a small frame doesn’t guarantee either.

              However, it is a known fact that there are more health risks associated with obesity. With this in mind, losing 10 to 20 pounds could improve your health condition and overall fitness. For example, excess fat can cause inflammation and you risk causing damage to your joints and tissues. By losing and keeping weight off, you will lessen your chances of having illnesses such as arthritis, inflammation, and damaging your joints.

              Now that we have discussed the importance of weight loss, let’s move on to the interesting part – 8 possible reasons why you aren’t losing weight.

              1. Are You Starting Your Day with Breakfast?

              Here’s the deal about dieting. Breakfast is the most important meal of the day and if you’re not eating the most important meal of the day, you are probably doing yourself a disservice.

              You may think skipping breakfast will help you shed those pounds. However, by noontime, you will find yourself famished, causing you to eat more during lunch. Studies have shown skipping breakfast is correlated with obesity.[1]

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              You want to have the first meal of the day within an hour of waking up. Eat something that’s fiber-rich and packed with protein to carry you until lunch. Grab a fruit, a vitamin-rich smoothie or a whole-wheat toast with eggs along with some Greek yogurt.

              2. Does Your Metabolism Affect Your fitness?

              How fast you burn calories will depend on your metabolism. If your metabolism is slow, then perhaps it is the reason you’re not losing the weight as quickly as you would like to.

              There are many factors affecting your metabolism, for example ageing, or how active your lifestyle is. If you’re not as active as you once were, you may experience a decline in your muscle mass. As a result, your metabolism slows down.

              If you want to speed up your metabolic rate, lift weights and stay away from low-calorie diets.

              3. Can Genetics Affect Your Fitness?

              Yes, it is possible you inherited the slow metabolism from your parents or even your grandparents. You can’t control this kind of inheritance.

              Unfortunately, with a slower metabolism, you will have to work harder than those with a fast metabolism to lose weight.

              4. Does Gender Reduce Your Chances of Losing Weight?

              Sounds silly, right? It’s not! This is a great question and the answer is complicated.

              According to a study, it seems it’s a lot easier for men to lose weight compared to women.[2] On the other hand, when women lose weight, they keep it off longer than men. The big differences are where and how men and women lose weight.

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              Men lose weight on their abdominal area first. Women, not so much. The stomach and hips are the hardest areas of the body for women to lose weight and to train. Therefore, if you’re a woman who wants to lose weight on her stomach, strap on binding corsets and waist trainers, they really do help.

              Remember, weight loss is not all corsets, the best way to lose weight alongside wearing shapewear and exercising is to create a calorie deficit.

              5. Are You Eating Before Going to Bed?

              Having a snack too close to bedtime is a no-no. If you’re eating before bed, it could be why you are struggling to drop those pounds and get fit. By eating before going to bed, you’re making it difficult to burn fat.

              A study conducted by researchers at Brigham and Women’s Hospital and Harvard Medical School in the US, and the University of Murcia in Spain concluded that consuming food during the circadian evening plays an important role in body composition.[3]

              Try eating dinner about two or three hours before you lay down for the evening. Anything less will raise your blood sugar and insulin levels and your temperature.

              Snacking after dinner will also increase caloric intake depending on your snack of choice. If you must munch on something, choose your snacks wisely.

              6. Can Stress Affect Your Fitness?

              Some people get stressed out and they eat, but here’s the kicker. They reach for comfort foods and most of the time, it’s junk food like ice cream and chocolate cake.

              Instead, if you find yourself stress eating, make a conscious effort to reduce your stress levels by taking an alternative route and instead of stress eating, reduce stress by exercising or meditating.

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              Stress plays a vital role in our health and fitness, where necessary seek the appropriate medical help.

              7. What if You Have Trouble Sleeping?

              Sometimes when you worry or suffer from certain illnesses, you may have trouble falling or staying asleep. This can affect the metabolic rate as well and your energy levels.

              When you don’t have enough energy, it makes working out less desirable. This could be another reason why you can’t lose weight.

              Did you know people who don’t get enough rest eat about 300 or more calories a day versus individuals who get enough sleep?

              For example: After coming home from a hard day at work, no one wants to cook. It is easier to stop by the first fast-food restaurant and eat that 1200 calorie burger combo meal. Maybe even eating that 300 calorie chocolate bar for dessert.

              If you find yourself eating out often, could this be yet another reason why you struggling to get a good night’s sleep. Take away food generally contains a lot of hidden calories making it harder for your body to burn through the night.

              8. Could Your Thyroid Be Contributing to Why You Are Not Getting Fit?

              An under-active thyroid can influence your ability to lose weight. This condition is known as ‘hypothyroidism’, not to confuse with hyperthyroidism (an overactive thyroid). Let me explain.

              An overactive thyroid affects your ability to gain weight, not lose it.

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              With hypothyroidism, your body retains water and salt buildup. Because of this, you gain pounds, making it difficult to lose them. This condition, along with other chemicals in the body, affects your energy levels and your metabolism.

              If you suspect this is the reason why you are struggling to get fit, talk to a medical professional about it. The doctor or nurse practitioner will know exactly what to do.

              Summing It Up

              There are many factors that affect whether you gain or lose weight. To give you the best chance of losing weight effectively, you should aim to identify and control these factors.

              There are a number of benefits to losing weight and getting fit. For example, by dropping a few pounds you will take pressure off your knees and other joints in your lower body. As well as increasing your overall health condition by reducing illnesses such as stress, blood pressure and blood sugar levels.

              Finally, remember it’s not all about what you eat. Whilst diet is vital in the process of losing weight and getting fit, it is not the only factor to consider when losing weight. You need a well balanced fitness program consists of diet and exercise. Therefore, performing regular exercise such as lifting weights a few times a week and will help meet your goals quicker.

              Please use these useful tips to help you lose weight, get fit and achieve your dream body.

              More Weight Loss Tips

              Featured photo credit: Debby Hudson via unsplash.com

              Reference

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