So, you want to start working out, getting fit and improving your health? But you don’t want to fork out the money for a monthly gym membership? Or perhaps you just don’t have the time to fit the gym in between life’s many obligations. Or maybe you just prefer being in your own space.
The gym life isn’t for everyone, but that doesn’t have to stop you from exercising. With just a few tips and a bit of dedication, you can easily get started with your home workout program and be on your way to building the body of your dreams.
Sort Out Your Nutrition
Your nutritional needs will vary greatly depending on your goals and your activity levels. But to get the most out of your workouts, you’ll want to check what you’re putting into your body.
Exercise and nutrition often end up going hand in hand for most people, after all the goal is to be healthier and they say that nutrition is 80% of that battle. So, as you start planning your home workout plan, it is as good as time as any to read up a bit on nutrition and diet.
If you plan to bulk up then you may want to consider a whey protein powder, or if you’re vegan and don’t consume animal products then this article tells you all you need to know about rice protein. Looking to slim down rather than put on weight? Consider swapping out your lunchtime pasta for a healthy and filling salad, or energy boosting green smoothie. Just like your exercise routine, it is good to start with simple changes and build upon those foundations as you go.
Pre and Post Workout Regimen
The things you do before and after a workout will determine how quickly you recover and how much you gain from it. It’s very important to do some prep work before you get started.
For example, stretching is vital before a workout as it will help loosen the muscles to avoid an injury. Tight muscles can easily end up being pulled which will hurt and can cause a serious injury when working out. Back injuries are common when muscles around the lumbar region are not properly stretched and then strained by physical activity. Not only that, but stretching will also help get the blood flowing to the muscles and bring them oxygen rich blood that enables them to perform at maximum efficiency.
Post workout stretching and cooling down is also very important. You should walk slowly to cool your body down gradually to avoid any stress on your system. You’ve built up lactic acid in your body so slowly cooling down will help release it rather than store it in your muscles. Stretching will also help you to keep your muscles loose which will help you recover faster without any soreness.
Even what you eat before and after plays a part in your recovery. Besides drinking a lot of water, you should eat a banana post workout to replenish your potassium that you lost during the workout. This will also help your muscles keep from getting sore. And electrolytes lost need to be replaced. Drinking a protein shake that has sodium will help rebuild the muscles while simultaneously bringing much needed electrolytes into your system.
Start Simple
One of the most difficult parts about creating your home workout routine is figuring out where exactly to start. There are so many resources online, all touting different exercises and methods to get the best results, exercises you need to be doing every day and others you should avoid at all costs. It’s easy to lose yourself in building the “best” workout.
Like anything, the more you exercise and try out different things the better your understanding will become. You’ll begin to figure out your goals and find out what works best for you and your body. There is no one size fits all, perfect workout. So, instead of worrying about it too much, just get started!
Start simple, watch a follow-along video on YouTube or find some exercises (home Workout) you enjoy and string them together. Even fifteen quick minutes of activity is good, especially for beginners, and you can build from there.
Find an Activity you Enjoy
The key to success is consistency, and you are hardly going to keep up a consistent workout plan if you hate what you are doing. So, if you find yourself approaching your workout as a chore, with the mindset of just ‘getting it over with’ you need to rethink your strategy.
find weightlifting boring, try something more energetic like a HIIT workout. Love music? Try a dance cardio session. Looking for something cathartic to release the stresses of the day, consider investing in a punching bag.
When you are working out at home you have the freedom to do what you want, it is simply good that you are getting up and moving regularly. So, keep things fresh by switching it up from time to time.
Set Goals and Track Your Progress
It can sometimes seem easier to keep on track with your fitness journey when you have a gym membership. There’s the cost, your workout buddy, fitness classes, trainers, all there to keep you accountable and encourage you to put in the hours.
When you are doing home workout it isn’t so simple, and it is common for motivation to fade and to face setbacks in your routine.
Therefore, setting goals is crucial to keep you motivated and ready to put in the work. Decide what you want to be able to do or what you want to get good at, find inspiration, and once again start small. Focus on one week at a time, aim for three days a week at first, and be proud of yourself for each workout you do.
Remember, progress will seem slow at first, but changes will be happening in your body whether you recognise it straight away or not. One way to stay motivated is to take progress pictures at the end of each month. Although you might not be able to see the gradual changes happening day to day, the difference you’ll see after just a few months could be drastic, and you’ll always have a reminder of how far you have come.
Use your body
Your own body can be the gym in a sense when you are working out at home. What that means is that you don’t need any equipment to have a good workout when you use body weight to workout.
There are a number of exercises that use your own body as a counterweight in which you hold a position to build strength and muscle. One of the best exercises for this is to do planks. This builds up your core strength and keeps you flexible and strong as well as burning a lot of calories. Burpees are also very effective at burning calories and give you a lot of core strength at the same time.
There are dozens more exercises that require no fancy machines or expensive equipment to get much stronger than ever.
