How To Get Fit At Home

by | Mar 9, 2020

Its Easier Than Ever To Get Fit At Home

Don’t let the absence of a gym membership prevent you from working out, there not for everyone. With smart phones and lap tops we have access to an overwhelming amount of content at our fingertips. With the Right information and the right approach you can achieve just as much working out at home as you would in a dedicated gym space.

The reality is that some people don’t have the time to travel to a gym everyday to workout, so a great alternative is to get fit at home. This way you are much more likely to adopt this fitness lifestyle because its much more convenient and fits into your daily schedule.

You don’t need access to heavy expensive equipment, the same results can be achieved using your own body weight or just a set of free weights to increase the intensity of any exercise, and instead of treadmills, rowing machines and exercise bikes these can be replaced with HIIT workouts (High Intensity Interval Training)

Fitness Program

To start with you need to have a fitness program, this will help take into consideration your overall goal and will help you structure your workout and give you a breakdown of what you need to do, how to do it, when to do it and how long for. It does all of the decision making for you and gives you step by step structure and guidance to keep you focused on what you need to do and how to do it. Without a fitness program it will be very difficult to make any real progress.

Fitness programs will usually consist of the following components.

  •  warm up
  • Cardiovascular exercise (aerobic workout)
  • Resistance Free weights/Body weight (For muscle strength training)
  • Cool down

Home Gym Equipment

In most cases you don’t actually need any equipment to start working out at home, but if your looking to do it on a more regular bases then its a good idea to at least start by purchasing a workout mat a fitness ball and some free weights.

Free weights are a great place to start because they take up very little room, relatively cheap to buy, very versatile and a really good way of strength training and increasing workout intensity to keep you workouts challenging.

Track Your Progress

Tracking your progress is a really important part of keeping fit especially when working out at home. Make sure you make a record of your body weight and measurements before you start so that you have some data to compare and track your improvements over time. Its also a good idea to take before and after photos to see the progress your making, we offer a great progress tracker here at BodyCoachingOnline.com where members can store all body measurements, body fat percentage, photo comparisons and many more. We also give you access to body fat calculators and calorie intake calculators to help assist you on your weight loss journey.

Plan To Eat Healthy

Start a diet plan for the week ahead, its a good idea to pre prepare and cook a batch of meals on the weekend for the rest of the week which can be refrigerated until its time to eat. The advantage of meal prepping is that you can use the time you’ve saved to squeeze in a quick workout. Here at BodyCoachingOnline.com we offer a food search database to allow you to search for all of your favorite foods and meals so you can determine the calorie content as well as other nutritional information. This way you can monitor and count your calorie consumption.

Set Goals

  • Specific. For example, a goal to just lose weight, or” I should exercise more” is not enough, but a goal to ‘walk for 30 minutes after work every day this week’ is much more specific. It highlights what you want to achieve, when you want to achieve it by and how long you need to do it for.
  • Measurable. If you don’t make your goals measurable, then how do you know when you have reached it or if you’re on your way to achieving it. For example, walking for 30 minutes is easily measurable, whereas a goal of eating for healthy food is not easily measured or achieved. Setting a measurable goal is the key to achieving it.
  • Attainable. goal should be reachable, with an outcome you can expect to achieve given your skills, motivation, time and values. For example, if your work schedule will not allow you to spend 45 minutes in the gym every day then this would not be attainable. If you were able to go 3 times a week, then it would be achievable. Also resist the urge to set goals that are too easy, as accomplishing a goal that you didn’t have to work hard for may not help you achieve your overall goal. By setting attainable yet challenging goals, you raise the bar slowly and consistently, giving you a much overall feeling of self-satisfaction and achievement.
  • Relevant. Make sure that each small short term goal is relevant to the overall main objective. If your main goal is to be able to run a marathon in 3 months from now, then it would make sense setting relevant goals. For example, ‘each week this month I will increase my evening jog by 10 minutes’. This way it keeps you focused and on tray to achieve your main objective.
  • Time Frame. Make sure each goal has a specific time frame for completion. This allows you to easily determine if it has been achieved. Also knowing that you have a deadline motivates you to get started.

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