Sunday, May 27, 2012

Home workout for Fat Loss

Joining a gym is of no use.
Shocked? What is of use, is , Joining the gym and going there regularly... to Workout.

Sure, if you've never joined a gym before you must give it a shot. Science has proved that Resistance training (Challenging the muscles) is highly beneficial to our bodies to keep ourselves fit and healthy throughout our lives. ( However, the gym is not the only place where one can perform Resistance Traning).

So, following is the classification of the kind of people in this world w.r.t their Fitness Habits.
  1.  Those who have been to the gym
    • Those who like hitting the gym regularly
    • Those who don't like going to the gym  
      • Those who are aware of the importance of resistance training but detest going to the gym
      • Those who are not even bothered
  2. Those who have never been to a gym
    • Those who will never go to the gym
    • Those who will go to the gym and be one of the people classified under Point 1.
This post is for those people who understand the importance of Resistance training , but don't go to the gym for any of the following reasons:  
  • Don't have the "Right Shoes" to wear while gymming 
  • Don't have the right "Gym Bag" to go gymming
  • Don't have the "Right clothes" to wear to the gym
  • Don't have the "Perfect Sipper" to sip water from while gymming
  • Don't like the music at the gym
  • Are too lazy to go to the gym
  • Want to workout at home only
  • Want to start with working out at home first and then join a gym 
So here's a great workout routine that you can perform at home and get good results whilst doing it: 

Exercise: Duration: 20-30 Mins
Muscles Targeted: Full Body Major Muscles Workout
Number of Exercises: 4

Exercise1: Squats .
While going down, try to not let your knees go beyond your toes . This places undue stress on your knees.

Exercise 2: Calf Raises

You can start with calf raises without any dumbbells. As you progress you can carry weight.

Exercise 3:

These are classic pushups. If you cant do regular pushups, start with Knee supported pushups and work your way up to Classic regular pushups

Classic Regular Pushups
Knee Supported Pushups

Exercise 4: Planks
This is one of the most effective exercises for strengthening your core. This exercise beats other exercises for your abs,  like crunches, reverse crunches , side crunches, side bends and 100 other "Lower Abs" and " Upper Abs " exercises. Just hold your body in this plank position. It isn't as easy as it looks.

How much and How many: 

You can start with whatever you are comfortable doing. Just remember to challenge your body and work your way up at least every 2-3 workouts . i.e. add a repetition or a set every 2-3 workouts.

Perform this routine Thrice a week ( Monday Wed Fri/ Tue Thurs Sat).

  1. Squats: 3 sets of 8 to 12 repetitions ( Start with whatever you are comfortable doing. This can even be 3 sets of 2 repetitions)
  2. Calf Raises: 3 sets of 8 to 12 repetitions. ( Start with whatever you are conformable doing) 
  3. Pushups:  3 sets of 8 to 12 repetitions ( Start with whatever you are comfortable doing. This can even be 2 repetitions of Knee supported push ups.)
  4. Planks: 2 sets of as long a duration as you can hold your body in the Plank Position. You can begin with as low as 5-10 seconds and go up to as much as 1,2,3 minutes.
Once you have reached a stage where you can do 3 sets of 12 repetitions of these exercises comfortably, progress further by adding weights to your routine or by increasing the number of sets performed.

There! Now you can't tell me , " I don't know what to do at home".  I'm not saying this is the Best Workout for every one. Infact there cannot be a Best Workout for every one as each body is unique and responds to everything differently.

However, This is a point where you can begin.

All The Best.



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