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10 Simple Ways to Get Incredible Fitness Results … AT HOME!

10 Simple Ways to Get Incredible Fitness Results … AT HOME!

As it has been said, our home is our castle. It’s one of the few places we truly feel comfortable; so why not exercise there? Because many people don’t have time to go to the gym, are intimidated by the gym (some people scream really loud when lifting…scary), or don’t want to wait on equipment (you know that guy that does like 15 sets per piece of equipment…yeah that guy) almost 67% of gym memberships are never used! Working out at home doesn’t sound like a bad option!

From demolishing calories to shredding fat, you can get the results you want from your living room! Below are 10 of the easiest, most simple ways for beginners to start making their castle into their very own gym and get incredible fitness results along the way!

1. Body-weight Exercise For Starters

“Man, working out at home sounds fun and all but who can afford all of that equipment?”

I’m here to tell you that one of the best tools you have at your disposal is yourself! Bodyweight training is all the rage nowadays because it focuses on increasing your functional strength through movements like squats, pushups, pull-ups, dips, planks, etc. This functional strength is the strength you need to perform daily tasks in your life and this form of training can be just as effective (with all other things considered) as traditional weight-lifting at a gym! Save yourself time and money and get to those push-ups!

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2. After-burn Train

“Great, so I’m getting stronger but I NEED to do cardio; aka I need a treadmill. There’s no way I’m running outsides, it’s freezing!”

The answer is after-burn or commonly referred to as EPOC (Excess Post-Exercise Oxygen Consumption) training. Basically, if you strength train at a high-intensity (70-75% of your VO2) for an extended period of time (at least 30 minutes) your body requires more oxygen and therefore calories after your workout to return it to its normal resting state. In fact, you can burn extra calories over 38 hours after your workout is over still due to that workout—that’s insane. You could be burning calories still from your workout the NEXT night while sitting on the couch watching Big Bang Theory re-runs! [Note: For a more detailed EPOC training guideline click HERE.]

3. Keep It Simple, Stupid

“But dude, I need all of that equipment at the gym and I need someone to help time my rest sets!”

Dude, no you don’t! Making your home your gym is all about being convenient and making it as easy and pain-free as possible! You don’t need complex rest or working sets that only Einstein would understand (because we all know that Einstein was big into lifting). The best thing to do is to keep it simple. In fact, a simple workout (with normal resting sets) when performed at a high intensity is just as effective as some complex workout that you put together from 3 weight lifting magazines, 2 online resources, and the advice of your brother-in-law who lifts a lot. The best bet is to keep your workout simple in order to help you remember it, make it more convenient, and make it more likely for you to perform!

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4. Short Bursts of Exercise Create Huge Results

 “Listen here fella; I have no time to go to the gym now, why would I have time at home?”

Great question and the answer is twofold. First, you will save time not going to and from the gym, save time not at your “gym social hour,” and save time not getting ready because you can basically exercise at home in whatever you want (from pajamas to work boots)! Another thing that is important to remember is that time you save doing all the things can be put towards exercise; even if it’s only 10–15 minutes! Everyone thinks that you need to exercise an hour a day to see great results but a recent study found that those that exercised just 8.5 minutes a day received the SAME cardiovascular benefits as those that exercised 25 minutes a day! That’s incredible! The point is not to exercise less; the point is that you now have the time no matter if its 10 minutes to still help improve your health!

5. Keep Your Workouts Fun

“Yep…nothing says fun like sweating profusely while trying to catch my breath for 25 minutes all while thinking I’m going to die…sure sounds fun!”

Exercise doesn’t have to be running at full sprint for 5 minutes or even doing lunges until you have to crawl to your car. Exercise can be fun and if you can make it fun at home, you are more likely to do it more often and ACTUALLY more likely to eat less afterwards! The next time you need to get some “cardio” in, don’t rush to the gym to wait 35 minutes to get on a machine then power walk for 25 minutes. Instead, go outside and take a hike; literally! Research has shown that when you have fun while performing the exercise you aren’t as likely to reward yourself with junk food afterwards!

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6. Walk Your Way to Better Health

“Well sorry to break it to you, but I’m way out of shape and there is no way I can perform super high-intensity exercise!”

No worries! Do what you can when it comes to high-intensity exercise. Until then, start briskly walking to increase your exercise capacity! Yup—walking. Walking is ideal for helping sedentary individuals build up their exercise capacity so they can move on to more intense exercise! In fact, for the obese (or beginners), walking is  great way to burn calories at a lower heart rate and actually burn calories faster than cycling and even jogging in some instances! If you need to make your walks even more difficult, carry 2 pounds dumbbells with you or punch the air while walking like you are Rocky training for Apollo Creed!

7. Persistence Pays Off

“I go to the gym now whenever I feel like it and haven’t seen results, how can I at home then?” “You can’t just go randomly and expect results…“ “I went 3 Fridays ago, why don’t I have a six pack?”

It’s all about persistence. One of the top ways to get in shape is to stay active and exercise on a persistent basis! One of the biggest factors science has found that determines your cardiovascular and overall health is persistent exercise. It doesn’t matter if you workout less than 10 minutes a day or over 30 minutes, as long as you are exercising on a persistent basis then you will get some great results! Make sure to stay active every day, no matter if it is your workout day!

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8. Stick to the Bare Essentials

“Blah, blah, blah…I’m tired of bodyweight exercises and there is no way I can get a great workout without a ton of equipment!”

Besides your own body the only other equipment that is needed for starting out is a couple dumbbells (5–10lbs) and an exercise mat (or even a towel). That is literally it! You can get a killer workout with just these bare essentials! By exercising at a high-intensity while performing your workout in a circuit like set, you can build muscle, burn calories, and induce the EPOC effect! [Note: circuits are strength training exercises performed at a high intensity where you move from one exercise to another very quickly with little to no rest between sets while performing exercises that work the entire body.]

9. Accountability

“Even if I do start working out at home, there is less accountability there and I’m more likely to not exercise at all!”

I totally understand that! That’s why you need to set up 2–3 fail safes in order to make sure you stick to your at-home workout! Science has shown that the more fail safes you have in place the better prepared you will be. First and foremost have a friend or your spouse keep you accountable! Accountability is one of the biggest motivators to actually workout! Have them check in on you from time to time to make sure you still are crushing your at-home fitness goals! One phone call a week is enough to do just that.

10. Strength Training is a MUST

“Well I hate to lift weights, I have no idea what I’m doing. It can’t be that important!”

Sorry my friend! If you take anything away from this, remember to start strength training. No, it’s not about getting huge ripped muscles that make you look bigger than the Hulk trying to deal with his enormous rage issues (which you can achieve if that’s what you want). For many of us it is about burning calories, building muscle, relieving stress, improving your cardiovascular health, and even improving your bone strength! Strength training can do all of that and more! You won’t get “bulky,” you will get healthy, so start lifting today!

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Last Updated on December 2, 2019

10 Powerful Ways to Stop Worrying and Start Living Today

10 Powerful Ways to Stop Worrying and Start Living Today

Plato knew that the body and mind are intimately linked. And in the late 1800s, the Mayo brothers, famous physicians, estimated that over half of all hospital beds are filled with people suffering from frustration, anxiety, worry and despair. Causes of worry are everywhere, in our relationships and our jobs, so it’s key we find ways to take charge of the stress.

In his classic book How to Stop Worrying and Start Living, Dale Carnegie offers tools to ditch excessive worrying that help you make a worry-free environment for your private and professional life.

These are the top 10 tips to grab worry by the horns and wrestle it to the ground:

1. Make Your Decision and Never Look Back

Have you ever made a decision in life only to second-guess it afterwards? Of course you have! It’s hard not to wonder whether you’ve done the right thing and whether there might still be time to take another path.

But keep this in mind: you’ve already made your decision, so act decisively on it and dismiss all your anxiety about it.

Don’t stop to hesitate, to reconsider, or to retrace your steps. Once you’ve chosen a course of action, stick to it and never waver.

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2. Live for Today, Package Things up in “Day-Tight Compartments”

You know that feeling: tossing, turning and worrying over something that happened or something that might, well into the wee hours. To avoid this pointless worrying, you need “day-tight compartments”. Much as a ship has different watertight compartments, your own “day-tight” ones are a way to limit your attention to the present day.

The rule is simple: whatever happened in the past or might happen in the future must not intrude upon today. Everything else has to wait its turn for tomorrow’s box or stay stuck in the past.

3. Embrace the Worst-Case Scenario and Strategize to Offset It

If you’re worried about something, ask yourself: “What’s the worst thing that could happen?” Could you lose your job? Be jailed? Get killed?

Whatever the “worst” might be, it’s probably not so world-ending. You could probably even bounce back from it!

If, for example, you lose your job, you could always find another. Once you accept the worst-case scenario and get thinking about contingency plans, you’ll feel calmer.

4. Put a Lid on Your Worrying

Sometimes we stress endlessly about negative experiences when just walking away from them would serve us far better.

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To make squashing that worry easier, try this strategy, straight from stock traders: it’s called the “stop-loss” order, where shares are bought at a certain price, and then their price development is observed. If things go badly and the share price hits a certain point, they are sold off immediately. This stops the loss from increasing further.

In the same manner, you can put a stop-loss order on things that cause you stress and grief.

5. Fake It ‘Til You Make It – Happiness, That Is

We can’t directly influence how we feel, but we can nudge ourselves to change through how we think and act.

If you’re feeling sad or low, slap a big grin on your face and whistle a chipper tune. You’ll find it impossible to be blue when acting cheerful. But you don’t necessarily need to act outwardly happy; you can simply think happier thoughts instead.

Marcus Aurelius summed it up aptly:

“Our life is what our thoughts make it.”

6. Give for the Joy of Giving

When we perform acts of kindness, we often do so with the expectation of gratitude. But harboring such expectations will probably leave you disappointed.

One person well aware of this fact was the lawyer Samuel Leibowitz. Over the course of his career, Leibowitz saved 78 people from going to the electric chair. Guess how many thanked him? None.

So stop expecting gratitude when you’re kind to someone. Instead, take joy from the act yourself.

7. Dump Envy – Enjoy Being Uniquely You

Your genes are completely unique. Even if someone had the same parents as you, the likelihood of someone identical to you being born is just one in 300,000 billion.

Despite this amazing fact, many of us long to be someone else, thinking the grass is greener on the other side of the fence. But living your life this way is pointless. Embrace your uniqueness and get comfortable with who you really are: How to Be True to Yourself and Live the Life You Want

8. Haters Will Hate — It Just Means You’re Doing It Right

When you’re criticized, it often means you’re accomplishing something noteworthy. In fact, let’s take it a step further and consider this: the more you’re criticized, the more influential and important a person you likely are.

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So the next time somebody talks you down, don’t let it get to you. Take it as a compliment!

9. Chill Out! Learn to Rest Before You Get Tired

Scientists agree that emotions are the most common cause of fatigue. And it works the other way around, too: fatigue produces more worries and negative emotions.

It should be clear, therefore, that you’ve got to relax regularly before you feel tired. Otherwise, worries and fatigue will accumulate on top of each other.

It’s impossible to worry when you are relaxed, and regular rest helps you maintain your ability to work effectively.

10. Get Organized and Enjoy Your Work

There are few greater sources of misery in life than having to work, day in, day out, in a job you despise. It would make sense then that you shouldn’t pick a job you hate, or even just dislike doing.

But say you already have a job. How can you make it more enjoyable and worry-free? One way is to stay organized: a desk full of unanswered mails and memos is sure to breed worries.

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Better yet, rethink about the job you’re doing: What to Do When You Hate Your Job but Want a Successful Career

More About Living a Fulfilling Life

Featured photo credit: Tyler Nix via unsplash.com

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