Exercise is important. No doubt about that. No excuses like “I have no time”, “I have no money”, “Nothing interesting”, are good anymore.
Unlimited types of exercise you can choose the most suitable for you, your body, your character and your needs and goals.
Exercise may be expensive however it can also be completely FREE.
You can exercise in gyms, in the countryside, in specially designed areas, but you can also have a training at home.
So, no excuses anymore. Try to give yourself the care it deserves.
As no problem with the place exists anymore, we can concentrate on the type of training we like and need for being fit and feel free.
The recent “lockdown” experienced with Covid-19 and other everyday conditions possibly not allowing the access to a gym (financial, health or psychological reasons or working hours) show how inventive we could be on this matter.
No need for lots of money or complex facilities to keep yourself in good shape.
Even at home you can find ways to do aerobic exercise, weight training, resistance training, meditation, strength training (such as yoga or anaerobic exercise), even dance.
So you can maintain or even build a strong and ribbed muscular system at home with a small number of equipment and minimal costs.
Many believe that bodybuilding and muscle strengthening in particular, cannot be performed at home, but only in gyms.
This is not true and I explain why.
By securing only the necessary equipment (i.e. a few dumbbells) you can achieve exactly the same results whether you are at home or in the most expensive gym with a personal trainer.
The most basic requirement is the personal will & the dedication to your goal.
I have now managed to create and arrange a space in my house as a gym and I perform my training from the comfort of my home with no unnecessary expenses and most importantly to do everything when I want it and certainly when I could do it.
To be honest, I gave some extra money to set up my “personal gym” but that was purely a personal choice and not because it couldn’t be more economical.
Perhaps the only problem I encountered, apart from the lack of variety of special machines, was (especially in the beginning) the motivation and stimulation of psychology due to the lack of gym teamwork and the guidance from experts.
At home you have to be ready and dedicated to what you want to achieve, so to follow a training program.
However, if you succeed in the beginning – which is the most difficult part – then you find the motivation for the physical changes desired. Stimulated energy, greater physical strength & endurance, muscles ribbed, loss of body fat, better mood, higher self-confidence.
These reasons are sufficient to keep you consistent with the workouts and to start enjoying your home exercise, offering you more satisfaction. This is the care you provide to yourself, to your look and to your health.
It is good to have weight choices and not having just a set of the heaviest discs used. By selecting more discs of lower weight you can adjust each time (and depending on the exercise performed) the ideal weight to avoid injuries and make the exercises more efficient.
Select a quality bench (not necessarily expensive) but stable and durable, so that it can withstand your intense weight training. Check the slope options provided by the bench (it’s a lot better than a fixed bench) and what safety locks so you don’t have an accident while exercising.
Get some dumbbells of your choice to make your workouts easier. Pay attention to the weight you choose and emphasize the exercise program that you will follow and its requirements before making unnecessary purchases and expenses.
It is very economical, easy to install and very effective for your home training.
These are the basic expenses required initially.
However, if you have the financial means to spend more money, you can gradually develop your “personal gym” even more. Crossfit machines, rowing equipment, straps and many more training tools (being surely more expensive).
Here are some basic exercises that anyone can perform at home. With these exercises (and with customized weights to your own needs & endurance) you can achieve dynamic workouts without having to pay for expensive gym memberships or changing your schedule for being to the gym.
Perform a number of exercises to help you stimulate different muscle groups in your body.
exercises legs & buttocks
exercises mainly the torso & back low
exercises mainly quadriceps & buttocks
exercises the femoral biceps & back low
exercises the back
trains the upper trapezoidals
exercises the back, middle & lower trapezoidals
exercises the abdominal muscles (depending on the exercise, exercises the lateral, upper, lower abdomen)
exercises chest & back
exercises the chest
exercises the anterior deltoid
exercises the middle deltoid
exercises the back deltoid
exercises the shank
Exercise only – as known – cannot give you the maximum benefits. Proper & consistent training should be supplemented by a specially designed & nutritious diet plan.
Proper nutrition will boost your muscle gains, reduce your energy loss, improve your post-workout muscle recovery time and reduce your injury risk.
A well-formed muscle bulking & cutting diet does not need the purchase of complex or expensive foods.
With simple everyday ingredients, you can make the ideal nutritional plan to strengthen the muscles.
Surely, your diet should include good crabs, good fats and high quality protein.
Indicatively, I can give you a simple (not requiring complex preparations & special culinary skills) diet program with proven benefits.
Here are some food ideas combining different nutrients:
1st meal : lean steak with boiled vegetables and sauce of pure virgin olive oil & avocado
2nd meal : chicken fillet with whole meal spaghetti, broccoli and cottage cheese
3rd meal : fish with boiled vegetables of your choice and brown rice
4th meal : boiled eggs (or just egg whites) & yogurt with oats and fresh fruit
5th meal : protein drink, banana and a handful of nuts
6th meal : legumes with brown rice and cottage cheese
These are some of the meals, I prefer to replace the energy lost in my workouts, to feel full and “nourish” my muscles after a workout.
Being a little creative and with some imagination you can make a nutritional program meeting your own needs and your own taste.
It’s not enough to eat right, it’s important to enjoy your meals and not feel that you miss something. Your meals should be primarily tasty & nutritious, but also presentable so that they can satisfy all the senses.
Once you have built a good training and nutrition program, you can further boost your muscle gains by taking the right nutritional supplements.
It is important not to turn to the first random product coming to mind via an internet search. Unfortunately, there are many fake products, offering absolutely nothing to organism.
A quality nutritional supplement should have the necessary quality credentials and have passed all the checks required by law.
I could recommend some of the most popular and effective dietary supplements, preferred by most of the bodybuilders.
These are natural dietary supplements (no synthetic hormones, no addictive substances, and no weird & dangerous chemicals), boosting the organism’s natural production of hormones and promoting the muscle rebuilding & fat loss.
Proper dietary muscle boosting supplements can help you either in the phase of muscle reconstruction, or in the phase of fat loss, or maintaining the muscle mass.
Home Workout may now be performed professionally by following the right procedures and getting the right help (proper nutrition, quality sleep, proper supplements).
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