In our endeavors to try to gain weight in a healthy way, we always forget that muscle building is a necessity. This is where exercises come in. Home workouts covers up for the stresses and pressures of muscle building. How do I mean. Working out from home can be both cheap and comfortable considering its in comfort of your home. And it doesn’t have to be difficult.
We tend to assume that people working out in their living rooms or at home gyms when the term ‘ home workout’ comes up. Home means’ indoors’ and so we conclude that most likely a home workout would take place in one of the house’s spaces.
But this is not always the case.In fact, the best way to do home workouts is often to train outdoors, and for that there are a few good reasons. Read on to find out what they are…
What is Functional Strength?
The principle of functional strength is that you are trying to build strength in a real-life environment that you can actually use. This means that the strength you have developed can convert to better lifting when you’re moving house. This is sometimes seen in the context of evolution – What kind of strength is designed for our body to develop?What kind of strength would be effective when we were in the wild for hunting, foraging and building?
It’s often said that the best way to build functional strength is to perform bench presses and deadlifts. That way, you can train in a way that you are using many muscle groups in conjunction and combining that with good form, good grip strength and more. These are compound ‘big’ lifts and they tend to get universal applause.
This is the reason why you need to start training in your garden! Not only will training at home yard help you to build more muscle by challenging yourself in unique ways every single time – such that you never plateau but it will expose you to training in different weather conditions, environments and it will ensure you’re getting an excellent dose of vitamin D. In short, this is far much healthier for you and it poses a unique challenge.
So on sunny days, step out of your home gym and try lifting some logs or bricks in the garden, or performing chin ups from that tree! You can jog round the garden, skip or even just try moving a pile of bricks from one side to the other. With extra space and less chance of breaking things, you can also get a lot more creative with the way you’re training out here!
3 basic items to kick start your home gym.
Building your home gym doesn’t have to be expensive and it doesn’t need to take up a lot of space. In order to create one you can use to work out from home, you just need to work smart and you need to fulfill a number of specific requirements. Read on and we’ll look at some of the ways you can do this without breaking the bank. Basically, it comes down to just buying a few items, each of which is highly affordable and can be easily stored to avoid taking up too much space.
- Pull Up Bar
The first item you’re going to need is a pull up bar. Before you purchase a pull up bar, you’ll be able to train almost every muscle group using only your own bodyweight. The only exceptions to this are muscles involved in pulling. That means your biceps and your lats, which require you have something to hang off of should be considered.
And that’s where the pull up bar comes in. With a pull up bar, you’ll be able to start performing not only pull ups but also chin ups, rows and even hanging sit-ups. This then means that you really can train every muscle group, even if you are still limited to using only bodyweight.
With dumbbells, you can now start using weights and you will be able to train every single muscle group. Dumbbells simply allow you to add a weight to either hand, which means you’ll be able to perform not only curls but also dumbbell presses, shoulder presses, tricep kickbacks, tricep extensions, upward rows, shrugs, weighted squats, lunges and all manner of other exercises. Finally, nearly anything you would normally be able to do with a barbell can be done with a pair of dumbbells – as well as a lot more besides.
What is important for your long term success here is that you have enough weight that will allow you to up the challenge as you progress. The greatest news, is that you can purchase dumbbells that have adjustable weight which will allow you to add and remove weights plates as required in order to consistently keep increasing the challenge.
All that is left is to add a bench, I mean a weights bench. Preferably one that will allow you to change the angle. This way, you can then perform not only dumbbell presses and flyes, but also isolation curls (sitting with your back supported by the bench), incline and decline presses, shoulder presses and all the other things using much heavier weights.
With just these three items, you can now effectively have everything you need to create a fully functional home gym. In case you desire to progress, this will offer enough challenge to keep you on your toes and keep you growing!
Of course where you choose to expand from is then up to you.
Some Unique and Powerful Exercises to Add to Your Home Workout.
Building muscle and working out is usually all about keeping things varied. You need to continue challenging your body and that means avoiding reaching a plateau at all costs.
The major problem though is that finding ways to train from home can sometimes be challenging. Of course you can not stock your home with quite as much gym equipment as the typical gym and even the sheer weight can end up costing a lot of money.
As such, you need to get a little extra creative in order to get the most from your home workouts and sometimes this will mean thinking outside of the box and trying to come up with unique training ideas.
Here are a number of exercises that you may not have thought of but which can be very effective at building muscle from the comfort of your own home…
- Calf Jumps
Training your calves from home can be tricky unless you have a lot of weight to pile onto your dumbbells. A perfect solution is to use ‘calf jumps’ which train the explosive fast twitch muscle fibers. The idea is to simply jump while keeping your entire leg straight. This means that you’re generating all of the power from your foot and your calf. This can be a surprisingly effective workout!
- Jumping Squats.
Jumping squats are equally as effective and something a lot of people just don’t think of. Just squat and allow your knees to bend 45 degrees and at the top of that squat, jump up in the air!
There are a variety of crawls you can do which include bear crawls, Spider-Man crawls and more. These are great as they keep a constant time under tension while at the same time training your ‘contralateral coordination’ as you are moving all your limbs at different times. They are a great form of functional training and something you can do across the garden!
- Drag Curls
These should be performed with either dumbbells or barbells, an alternative way to try using your dumbbells. Just curl the weight, but by dragging the weight upward instead. This means your hands are pointing slightly more toward the ground at the beginning and then come directly upward but the pivot in your arm is still going to be the elbow joint. This makes curls a little bit easier, which in turn makes them great to round off a drop set.
Burns is one of the most deadly words in all of weight training. Burns are exercises you perform as a last option when you have nothing left to give and nothing left in the tank. Here, you are simply doing as much of the exercise as you can still do. So if you can only bob up and down on the ground after a number of press ups – that’s all you do. It’s a good way to finish off the muscle, it’s exhausting but also creates a real flood of blood and metabolites to finish you off.
The last piece of the puzzle -Diet
Finally, you need to think about the final piece of puzzle: the diet. Because whether you’re working out at the gym or at home, your diet is one of the MOST important factors for ensuring that the maximum benefit from your training is achieved.
Likewise, diet is crucial whether you want to lose weight or build muscle – though the strategy will change.
Note: Building muscle MAKES you burn more fat, even when you’re resting. That’s why running and using resistance training is so good for creating a lean and toned physique and when you combine this with the right diet, you are attacking your fitness and your health on all fronts. The hard part is just putting this into practice.
Monitoring all the calories coming in and out of your body takes a long time and is rather joyless, so for most people it will be sufficient to make a strong estimate instead. Likewise, you can make life easier for yourself if you eat a relatively consistent healthy, high caloric breakfast and lunch.
If you do that, then you’ll be able to avoid having to calculate how many calories are in those meals on most days – it will be enough to just guestimate how much is in your dinner and then add that to the total. Keeping a consistent breakfast and lunch is much easier because these are functional rather than social meals – we tend to eat them when we’re on our own rather than out with friends.
It is also a good idea to include protein shakes to your diet. A good protein shake should be able to add to your diet especially if your main agenda is to build muscle or add weight. This is because it is generally agreed that for each pound of muscle mass, the optimal intake of protein for muscle growth is one gram. For a lot of people, that’s going to mean 170 grams plus and getting that naturally is hard work in your diet. Protein shake is simply a useful and convenient way to help this process, but that’s exactly what it is– a’ supplement’ diet and not a meal substitute.
And there you go –create your home workout and try working some of these into your routine and that should give your muscles a bit of a wakeup call!