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.
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.
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Keep crushing it, guys!