• John Teles

What Are The Best Ways to Lose Weight at Home?

Atualizado: 26 de out. de 2021

Isn't that ironic? You only need your bodyweight to build your body and lose weight.

 

It's not the place, or the equipment you have, it's about how much you want it.


When the first lockdown came and the gyms got closed everyone went crazy because there were no gyms open and they didn't know what to do.


I was lucky because I bought resistance bands just before lockdown to start working out at home and that was my game changer because I knew what I was doing.


Some people go to the gym just to lift weights instead of lifting with a purpose: build muscle. Believe me, those are two different things.


Anyway, apply those 4 strategies I'm going to share with you to get in shape in my living room.


1. RESISTANCE TRAINING


Resistance trainings build muscles, muscles require more calories to be maintained.


Spending more calories is the way to lose weight. With that said, build more muscle to lose weight.



2. EXPLORE THE ANGLES


Since at home we don't have fancy machines, we have to explore different angles to target different muscles.


For example, floor push ups and feet-elevated push-ups to target different parts of the chest.


Be creative. Feet-elevated push ups target the same muscles as Inclined Bench Press.


3. EXPLORE THE EXERCISE PHASES


Every exercise has 3 phases: concentric, eccentric and isometric.


Taking biceps curls as example, those are the phases:

  • Concentric is when you're lifting your hand. Make sure to crush your muscles at the top.

  • Eccentric is when you're lowering your hand. This is where you want to spend more time at.

  • Isometric is when you go to the middle of the exercise and stop. Spend maximum time there.

If you don't know those phases, you would be lifting wait just for the sake of it.


4. NUTRITION IS THE GAME CHANGER


Calories will determine if you gain weight or lose weight. Macronutrients determine your body composition.


Steps to hack your nutrition:

  • Find you maintenance calories

  • Decrease 500kcal from this number

  • Find your macros numbers

  • Track your macros and calories, religiously!

Combine those strategies together and focus on your goals and you will achieve them.


Just an example, I got in shape in my 30s applying those strategies, so age doesn't matter.

If you are in your 30s, 40s or 50s, you can always look great for your age and being taken as younger than you look.


Besides:

  • Avoid being taken as the fat friend

  • Avoid being frustrated in bed

  • Avoid having heart diseases and diabetes

Getting in shape in much more than the way we look, it's mental health, better sex life and being healthy overall.

And I bet you don't know that, but getting in shape just became easier because you don't have to give up on your favourite foods.


Download our FREE Self-Guided Ebook:


10 MISTAKES MOST PEOPLE MAKE WHEN TRYING TO LOSE BELLY FAT.


And double check our coaching programs and investment visiting our website.


And subscribe to our YouTube Channel Build U Stronger.


Keep crushing it, guys!


#loseweight #homeworkouts #getinshape






1 visualização0 comentário

Posts recentes

Ver tudo