Working out at home can be just as effective as exercising at the gym. But still, many beginners give up after a few months and buy a subscription to the gym. Below, we discuss why homework can be frustrating and how to fix it.
1. You have chosen the wrong program
As a rule, home workouts consist of simple exercises like push-ups, squats and lunges, wiring and bench presses with light fitness dumbbells. Such a program is suitable for those who want to maintain health, strengthen muscles and slightly increase overall endurance.
If your goals are to lose weight, build muscle, or develop strength, you need a specific program.
How to fix it
Take some time to find the right training format:
- For muscle building choose exercises in which you can bring them almost to failure. If the top of the body is not so difficult (pull-ups and push-ups to help you), then the legs may be a problem. Buy bands, do exercises on one leg, use drop sets with two different movements to “finish off” the muscles. If they don’t get tired, they won’t grow.
- For weight loss choose a combination of strength and cardio, try high-intensity interval training (HIIT) – they do not last long, but they really help burn a lot of calories. And don’t forget about nutrition: it means more than exercise.
- To correct the shape, look for the best exercises for pumping the desired part of the body. For example, if you dream of a gorgeous butt, it is better to step into a chair, not squats. And also buy an elastic band expander and finish off the gluteal muscles with a pelvic lift and other effective movements. Any part of the body has exercises that pump it better than others – recognize them right away so as not to waste time.
2. You do not increase the load
Often people find some kind of training program, get used to it and do not want to change anything.
At first, the exercises seem difficult. You struggle to complete sets, suffer from sore muscles in the morning and rejoice in small positive changes, whether it is a grown biceps or a minus centimeter in the waist.
Over time, the body adapts, and for further progress you need to increase the volume of training, but you are already used to the program and perform it automatically, without thinking about more.
The body is comfortable and good, but progress stops.
How to fix it
Follow a simple rule: as soon as you have easily completed the approach, increase the load. Add more reps, take a weight, try a more difficult variation of the movement.
As for cardio, you can always diversify the program due to the intensity. For example, if we are talking about running, alternate calm sessions with interval training.
If you’re doing HIIT, you can always change your work and rest times or increase your speed.
3. You don’t have the right equipment
At first, you can do it without any equipment, but over time, it will become more and more difficult to properly load the body. Moreover, you won’t be able to pump some muscle groups at all without sports equipment. For example, you won’t be able to load your back without a horizontal bar, and your legs without weights.
How to fix it
If you want to progress, buy a minimum set of equipment for home workouts: a horizontal bar, collapsible dumbbells and a weight of 16 kg, a jump rope, a set of expander bands with different resistances, training loops.
All this equipment can fit in a small bedside table. At the same time, training will be many times more effective – no worse than in the gym.
4. You don’t have a workout schedule
As a rule, people go to the gym at the same time – for example, after work or before it. Training is built into the mode, a person gets used to it and does it “on the machine”.
Home exercises save time and give you more freedom. At the same time, the flexible schedule and relaxed environment make it difficult to form a habit and make fitness a part of your routine.
As a result, you miss workouts, and it hits your performance.
How to fix it
Do a few important things that will help create the right atmosphere and tune in to activity:
- set a clear time for classes in your schedule and do not violate the schedule;
- determine the place in the apartment or house where you will study. Choose an area where there is enough free space and you can freely open the window;
- Swap out household items for workout clothes.
- ask relatives not to interfere;
- Prepare a bottle of water so you don’t have to run to the kitchen every time.
5. You don’t watch your diet
Most people start home workouts to get rid of excess fat. In this case, the results are directly dependent on nutrition. Much more than exercise.
Yes, in review 15 studies have found that training creates a deficit of less than 500 kcal per day – the “gold standard” for rapid weight loss.
Moreover, even regular intense exercise will not necessarily make you slim. In one experiment people spend six months at 20 kcal per 1 kg of body weight per week to lose weight. It’s as if a person weighing 70 kg five days a week ran for 30 minutes. As a result, the participants threw off about 2 kg – much less than what they expected.
Due to exercise, their energy expenditure per day increased by 4%, but when scientists checked the metabolism in the respiratory chamber, it turned out that energy expenditure in 24 hours was reduced by the same 4% compared to the original. They spent more on classes, but at the same time spent less on living in general.
In a different experiment overweight participants worked out for 72, 136 or 194 minutes a week for six months. Scientists predicted how much they should lose weight at the rate of 7,700 kcal per 1 kg of fat.
As a result, women from the groups of 72 and 136 minutes per week lost exactly that much – 1 and 2 kg. But those who worked out 194 hours a week lost only 1.5 kg, while according to calculations they should have lost 2.7 kg.
Thus, losing a lot of weight only due to physical activity will not work. You will either have to change your diet, or get ready to lose a maximum of 2 kg in six months and stop there.
How to fix it
Review your eating habits. It is not necessary to thoroughly calculate calories and go on a strict diet, but it does not hurt to imagine the balance of energy.
Try to exclude sources of fast carbohydrates: flour and sweets, soda, alcohol and fast food, try to consume more vegetables, lean meat and fish.
Strive to get used not only to exercise, but also to a healthy diet without excess calories and constant snacking. This approach is more likely to help you get rid of extra pounds, and training will help you not to gain them again.