You don’t always have to visit the gym to stay fit and build your desired body. Working out from home can be just as effective, making it easier to stick to your routine – no travel or heavy equipment is involved. Moreover, your post-workout shower is right beside you. However, it would be best if you were motivated so that you keep yourself accountable. You can unlock excellent results from your home workout routine if you follow these proven tips.
#1) Build a designated workout space
Creating a mini gym in one of your rooms will allow you to get the most out of your routines. But you have to get every essential item in one spot so that you will spend less time searching for equipment and more time working out. A designated home workout space will motivate you to enjoy exercising. You can do most home workouts on a yoga mat, but that is not the only item worth keeping handy. Consider placing other exercise kits, like resistance bands, next to your carpet to incorporate variety into your workouts.
#2) Get the necessary equipment
Investing in new at-home exercise kits is essential to take the game to the next level. You may not have complex machines that traditional gyms have, but you still need to have basic things like dumbbells and resistance bands. Feel free to exercise with a heavy dumbbell and combine lighter weights where possible. Resistance bands are helpful, especially if you have less space in your home. These versatile fitness products don’t take up too much room.
Adjustable kettlebell sets are practical for endurance training, and many exercise newbies and seasoned trainers count on this equipment for their simplicity. Easily store your kettlebell and take it to the garden for an outdoor workout program. Kettlebell weights can vary from 10 to 100 pounds. The most negligible weight is recommended for beginners who want to improve.
#3) Eat well
Eating healthily is crucial for maximizing home workout results. It dramatically affects your energy level and muscle efficiency when training. A balanced diet nourishes your system with the proper nutrients to help you maintain your energy level and reduce fat storage. Avoid processed foods and control your calorie intake to achieve weight loss goals. While more calories can increase muscle building, you must first lose the surplus weight. You can eat healthy by preparing your weekly meals in one go. Following your diet plan is non-negotiable when maximizing results from home workouts.
#4) Drink enough water
Your body comprises 60% water, so staying well-hydrated is essential. Dehydration can cause many issues that will ruin the quality of your workouts. Most people need to drink at least 3.7 liters of water daily, but you may need more when you do intense physical activities at home. One popular workout tip for guys is to drink a protein shake before getting active. However, those who aim to lose weight may be better off sticking to water and rehydrating whenever they are thirsty.
#5) Get rid of distractions
Home workouts are fun, but distractions can minimize results. Several distractions at home include your smartphone, family members, pets, and visitors knocking at the door. All these interference can lead you to skip or work out less. Reduce distractions by delegating family members to answer the door and removing or minimizing phone usage. You may want to even mute notifications for your peace of mind.
Personal trainer Daria Kantor suggests that being in the best frame of mind is essential for gaining good results. As a tip, promise that you won’t focus on other things for the next 30 minutes or an hour until you finish your routines. A simple way to quench distractions from your mobile device is to switch to airplane mode whenever you exercise at home.
Studies reveal that preparing your body before a workout increases muscle strength and power, so don’t overlook warm-ups when exercising at home. A warm-up is a must before a session, and you can achieve excellent results if you also do a cool down at the end. These activities are essential for enabling your body to get ready for exercise and recover faster afterward.
You can warm your muscles by wrapping them with a warm towel or staying in a warm room. This will boost blood circulation and get your muscles ready for your workout. Stretching is also an excellent technique to prep your muscles. One practical home workout tip for men over 40 is maintaining each stretch for one minute. People in their 20s can reduce this to 30 seconds. Overall, stretching more is necessary as you grow. You will reap the benefits during each workout if you warm your muscles.
#7) Sleep well and be committed
Good quality sleep helps your body heal, corrects hormone levels, and aids muscle growth. Typically, getting about 6 to 8 hours of sleep daily will ensure you have enough energy for your workouts, which can boost results. Commitment is equally essential for getting the most out of your exercises. You can avoid missing your routines by choosing a convenient time.
#8) Know when to lift heavy objects and up your reps
Determining when to switch to a heavier lift can be challenging regarding weight training. The National Academy of Sports Medicine (NASM) advises you to keep the weights you add to 10% increases per week each. If you currently use 100 pounds, maintain that for at least a week before going for 110 pounds the following week. Again, you can apply this strategy to increasing rep counts. For instance, if you usually complete three sets of 10 of a particular exercise per week, you could do one or two sets of 11 for the subsequent week.
#9) Embrace variety in your training program
Don’t overlook the importance of including variety in your home training programs. It allows you to train different energy components. Therefore, if you do one day of high-intensity training with speed, the next day could involve a run longer than your regular distance. A tempo run followed by a simple breezy recovery exercise can improve results. Whether you are a treadmill lover or prefer to run outside your home, one way to ensure you are reaching your potential is to make every run purposeful. According to nutrition and fitness coach Holiss Tuttle, runs should include long distances and steady mile paces.
#10) Embrace weight-based exercises
Those who have rowing machines may think they have sorted a whole workout. Well, not so fast! You can gain better results by adding strength training, too. For instance, if getting lean is your goal, try to burn excess body fat and increase your muscle mass. It will prove more effective than completing a long cardio session. Are you lacking some weights at home? Still, you could do bodyweight training, namely push-ups, squats, lunges, and planks. These can double as cardio activities.
#11) Focus on your rate of perceived exertion
One powerful way to make measurable progress and your workouts more effective is to concentrate on your perceived exertion (RPE) rate from 0 to 10, the highest exertion you can get. This process is crucial for successful high-intensity training, so feel free to consider this. You should strive to be at 70 to 90% of your max heart rate. Monitoring your breath is a good idea if you don’t track your heart rate with a device.
#12) Do cardio for weight loss
Are you aiming to trim your weight? Consider undertaking a 20-minute high-intensity cardio training thrice weekly if you are over 40. This will fire up your heart rate and trigger your body to burn more fat. Completing metabolic resistance training is also a good investment if you are not performing high-intensity exercise. Losing weight with cardio is easy if you keep your body active and burn fat.
#13) Train in the morning and play music
You probably don’t realize it, but training in the morning can provide incredible benefits. Early morning workouts help you stay motivated and maximize results if you play music. Music works well by gingering you up while at it. Please your ears with your favorite playlist; your early morning workout will be a bang. If you wake up between 6 and 7 am and accomplish a 30-minute workout before heading to work, you will no longer have to worry about not exercising when you return late. People who follow this technique often maximize their results better than those who postpone their workout until the evening.
As stated earlier, working out at home can be as effective as going to the gym. Moreover, it is more convenient and cost-effective. Hopefully, you’ll consider these tips to make your home workout sessions a blast.