Advertising
Advertising

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!

Advertising

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!

Advertising

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!

Advertising

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!

Advertising

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!

More by this author

The Cost Of Getting Lean: Is It Really Worth The Trade Off? 7 Negative Weight Loss Mindsets to Overcome MASSIVELY Boost Your Metabolism To Incredible Heights With This Method 10 Simple Ways to Get Incredible Fitness Results … AT HOME!

Trending in Fitness

1 10 Easy At-Home Leg Toning Workouts for Women 2 10 Best Wireless Headphones For Running 3 7 Ways to Motivate Yourself to Workout 4 25 Best Free Workout Apps That Make Your Home Workouts Easiler 5 Benefits of Lifting Weights Both Men and Women Can Experience

Read Next

Advertising
Advertising
Advertising

Last Updated on July 10, 2020

How to Take Control of Your Life with Better Boundaries

How to Take Control of Your Life with Better Boundaries

We all have them—those hurtful, frustrating, offensive, manipulative people in our lives. No matter how hard we try to surround ourselves with positive and kind people, there will always be those who will disrespect, insult, berate, and misuse you if we allow them to.

We may, for a variety of reasons, not be able to avoid them, but we can determine how we interact with them and how we allow them to interact with us.

So, how to take control of your life and stop being pushed around?

Learning to set clear firm boundaries with the people in our lives at work and in our personal lives is the best way to protect ourselves from the negative effects of this kind of behavior.

What Boundaries Are (And What They’re Not)

Boundaries are limits

—they are not threats or ultimatums. Boundaries inform or teach. They are not a form of punishment.

Boundaries are firm lines—determined by you—which cannot be crossed by those around you. They are guidelines for how you will allow others to treat you and what kind of behaviors you will expect.

Advertising

Healthy personal boundaries help protect you from physical or emotional pain. You may also need to set firm boundaries at work to ensure you and your time are not disrespected. Don’t allow others to take advantage of your kindness and generosity.

Clear boundaries communicate to others that you demand respect and consideration—that you are willing to stand up for yourself and that you will not be a doormat for anyone. They are a “no trespassing” sign that makes it very clear when a line has been crossed and that there will be consequences for doing so.

Boundaries are not set with the intention of changing other people. They may change how people interact with you, but they are more about enforcing your needs than attempting to change the general behavior and attitude of others.

How to Establish Boundaries and Take Control of Your Life

Here are some ways that you can establish boundaries and take control of your life.

1. Self-Awareness Comes First

Before you can establish boundaries with others, you first need to understand what your needs are.

You are entitled to respect. You have the right to protect yourself from inappropriate or offensive behavior. Setting boundaries is a way of honoring your needs.

To set appropriate boundaries, you need to be clear about what healthy behaviors look like—what healthy relationships look like.

Advertising

You first have to become more aware of your feelings and honest with yourself about your expectations and what you feel is appropriate behavior:

  • Where do you need to establish better boundaries?
  • When do you feel disrespected?
  • When do you feel violated, frustrated, or angered by the behavior of others?
  • In what situations do you feel you are being mistreated or taken advantage of?
  • When do you want to be alone?
  • How much space do you need?

You need to honor your own needs and boundaries before you can expect others to honor them. This allows you to take control of your life.

2. Clear Communication Is Essential

Inform others clearly and directly what your expectations are. It is essential to have clear communication if you want others to respect your boundaries. Explain in an honest and respectful tone what you find offensive or unacceptable.

Many people simply aren’t aware that they are behaving inappropriately. They may never have been taught proper manners or consideration for others.

3. Be Specific but Don’t Blame

Taking a blaming or punishing attitude automatically puts people on the defensive. People will not listen when they feel attacked. It’s part of human nature.

That said, you do not need to overexplain or defend yourself. Boundaries are not open to compromise.

Sample language:

Advertising

  • “You may not…yell or raise your voice to me…”
  • “I need…to be treated with respect…”
  • “It’s not okay when…you take things from my desk without asking…”
  • “I won’t…do your work…cover for you anymore…”
  • “It’s not acceptable when…you ridicule or insult me…”
  • “I am uncomfortable when…you use offensive language”
  • “I will no longer be able to…lend you money…”

Being able to communicate these without sounding accusatory is essential if you want others to respect your boundaries so you can take control of your life.

4. Consequences Are Often Necessary

Determine what the appropriate consequences will be when boundaries are crossed. If it’s appropriate, be clear about those consequences upfront when communicating those boundaries to others.

Follow through. People won’t respect your boundaries if you don’t enforce them.

Standing our ground and forcing consequences doesn’t come easily to us. We want to be nice. We want people to like us, but we shouldn’t have to trade our self-respect to gain friends or to achieve success.

We may be tempted to let minor disrespect slide to avoid conflict, but as the familiar saying goes, “if you give people an inch, they’ll take a mile.”

It’s much easier to address offensive or inappropriate behavior now than to wait until that behavior has gotten completely out of hand.

It’s also important to remember that positive reinforcement is even more powerful than negative consequences. When people do alter the way they treat you, acknowledge it. Let people know that you notice and appreciate their efforts.

Advertising

Final Thoughts

Respect is always a valid reason for setting a boundary. Don’t defend yourself or your needs. Boundaries are often necessary to protect your time, your space, and your feelings. And these are essential if you want to take control of your life.

Start with the easiest boundaries first. Setting boundaries is a skill that needs to be practiced. Enlist support from others if necessary. Inform people immediately when they have crossed the line.

Don’t wait. Communicate politely and directly. Be clear about the consequences and follow them through.

The better you become at setting your own boundaries, the better you become at recognizing and respecting the boundaries of others.

Remember that establishing boundaries is your right. You are entitled to respect. You can’t control how other people behave, but you do have control over the way you allow people to treat you.

Learning to set boundaries is not always easy, but with time, it will become more comfortable. You may eventually find that boundaries become automatic and you no longer need to consciously set them.

They will simply become a natural extension of your self-respect.

Featured photo credit: Thomas Kelley via unsplash.com

Read Next