You May Also Like. In fact, if you are going to failure for certain exercises, that’s great. Resistance bands are truly a MUST-HAVE for every single person who workouts, even those who only want to focus on bodyweight training. The next time you get a bag of one kg of onions, tomatoes, etc, wait before you … Although there are many benefits of cardio for fat loss, this article covers various weight training programs to lose fat. You also have to understand your goals so you can create the correct path to get there. Don’t switch it up too frequently. You can do many exercises with little or no equipment. NOTE: None of these workouts are "fun". week 1 you do 20 reps of push ups per set; week 2 you do 25 reps per set. Side Plank. Two-a-days, anyone? Can you do more than one progressive overload method? What does a well-rounded home workout routine include? Even these big purchases will eventually be made up for with the cost of gym memberships. 6-12 weeksUpper/Lower SplitBuilding Muscle & StrengthKettlebells, Maces, Bands, Bodyweight, Dynamic Warm Up/Lower Body Mobility (10 mins)Exercise 1: Kettlebell Goblet Squats x 3 setsExercise 2: Double or Single Kettlebell Sumo Squats x 3 setsExercise 3: Kettlebell Single Stiff-legged Deadlifts (or Double) x 3 sets each sideExercise 4: Steel mace Dynamic Lunges x 3 setsExercise 5: Steel Mace Alternating Lunges x 3 setsExercise 6: Jumping Jacks x 3 setsGentle Stretching/Flexibility Training (5-10 mins), Dynamic Warm Up/Upper Body Mobility (10 mins)Exercise 1: Pull ups x 3 sets (use resistance bands as assistance if you can’t do many pull ups, as time goes on, use lighter bands - need a set of bands for this)Exercise 2: Kettlebell Rows x 3 sets each sideExercise 3: Kettlebell Push ups x 3 setsExercise 4: Kettlebell Overhead Presses x 3 sets each sideExercise 5: Steel Mace Overhead Presses (hard version) x 3 sets (each side, one side after the other equals one set)Exercise 6: Hanging Leg Raises (or lying leg raises if that’s too difficult)Gentle Stretching/Flexibility Training (5-10 mins), Dynamic Warm Up/Lower Body Mobility (10 mins)Exercise 1: Jump Squats x 3 sets, high repsExercise 2: Kettlebell Good Mornings x 3 setsExercise 3: Nordic Ham Curls (or Nordic Curls with Band assistance) x 3 setsExercise 4: Steel Mace 4 & 8 Lunges (Curtsy Lunge) x 3 setsExercise 5: Kettlebell Swings x 3 setsExercise 6: Steel Mace Switch Squat x 3 setsExercise 7: Skier Jacks x 3 setsGentle Stretching/Flexibility Training (5-10 mins), Dynamic Warm Up/Upper Body Mobility (10 mins)Exercise 1: Incline Push Ups x 3 setsExercise 2: Wide Grip Push ups x 3 setsExercise 3: Chin Ups x 3 setsExercise 4: Steel Mace Rows x 3 sets (each side, one side after the other equals one set)Exercise 5: Resistance Band Overhead Presses Behind the Neck x 3 SetsExercise 6: Resistance Band Lateral Raises x 3 sets each sideExercise 7: Kettlebell Russian Twists x 3 setsGentle Stretching/Flexibility Training (5-10 mins). Try: Tone Fitness Kettlebells. Method 6: Increase the range of motion, tension, form, intensity & push past failure. Only rest when you have to. A well-designed strength-training program can keep you burning calories and fat for up to 48 hours after your workout. If you want to gain muscle and you aren’t worried about fat, look to a high carb, low-to-mid fat, and high protein diet. Again, we have full HIIT workout videos for you, but first, let’s continue talking the basics of losing fat at home. We'd like to end this with a little more info on why these training tools are our favorite and why we think they belong in every household... Resistance bands are a must have for every home workout enthusiast, even if you are only planning on doing bodyweight workouts. Flex your feet, pointing your toes upward. That is because they will be worked through the compound movements. If you want to build muscle while losing fat slowly, try an intermittent fasting plan with high protein or a low carb and high fat, high protein diet. - If you think you can do 20 push ups per set for 3 sets, and that will be challenging, then start with that for week 1. i.e. Nevertheless, these tools last forever, so regardless, it will be big savings. Note: The exercises within these workout plans are some of the best exercises you can do to target the intended muscle groups. 6-weeksIntermediate-Advanced levelUpper/Lower Split (Progressive Overload: Increase reps & sets), Dynamic Warm Up: 5-10 minsExercise 1: Air Squats - 3 sets x repsExercise 2: Alt. In these workouts, you’ll find the best fat burning exercises for each training tool. The best way to cool downs is simply walking and doing simpler, gentler movements. (Cast iron is an inherently brittle substance. The point is you are pushing yourself a little more with each week. Method 4: Increase the volume of your workout. )Exercise 6: Mountain Climbers x 3 setsGentle Stretching/Flexibility Training (5-10 mins), Dynamic Warm Up/Upper Body Mobility (10 mins)Exercise 1: Kettlebell Push Ups x 3 setsExercise 2: Incline Push Ups x 3 setsExercise 3: Resistance Band Flies x 3 setsExercise 4A: Steel Mace Tricep Extension x 3 setsExercise 4B: Tricep Dips x 3 setsExercise 5: Plank Thrusters x 3 setsExercise 7: Kettlebell Russian Twists x 3 setsGentle Stretching/Flexibility Training (5-10 mins). Kettlebells offer tons of benefits, but the reason we love them for home training is that they can truly help you build some lean, rock-solid muscle. Just don’t do static stretches before your workout or even a couple hours before. First benefit: what's more convenient than to exercise at home (or in a hotel room when you're on the road) on your own schedule, with no equipment at all? [2] Here are two home workout plans - upper/lower split and a 4-day split. Compared to many other pieces of fitness gear, the cost of a SET FOR SET macebell is trifling. That could be some type of fitness class, going for a walk or a jog, or working out at home. If you learn how to do a steel mace 360 and 10-to-2, you can add these two extremely rewarding exercises into your routine. This can be adding more exercises or sets to your workout to make the workout a greater volume. List of strength training exercises for weight loss at home – this guide to strength training at home contains 7 exercises with and without equipment 6. This means that all the many people who relied on training at gyms will be thrown onto their own resources if they wish to maintain a good standard of important when the health of each of us is in particular jeopardy. In addition, it decreases the risk of injury in your spinal column, Stand with your feet wide apart while your arms are extended at both sides with palms facing down, Jump and cross your right foot over your left and also, your right foot over your left leg, Jump and return to your starting position, Repeat the Jump and cross your left arm over your right arm and your left leg over your right leg. To gain some muscle while losing fat, you need to have a high protein diet with low carbs. How to progressive overload with bodyweight & training tools: Method 1: Decrease the time it takes you to finish a workout. This workout includes circuits to work every muscle. It also helps your cardiovascular health. Weight Loss … BUY NOW. However, still aim for at least 1 HIIT workout per week. i.e. For fat loss, we simply want to aim to burn a lot of calories in the workout. If you want more rest days, you can add your cardio sessions to your resistance training days. That will equal the total reps above. The third is a kettlebell HIIT workout and the fourth is a steel mace HIIT workout. If you want to add another exercise into the routine or add some reps, that is perfectly fine. Jumping Squats rather than Air Squats OR Add a slight load to your air squats (backpack weight). We are going to cover all of this below…. To lose fat while building muscle, you also need a high protein diet, but instead of low carbs, you need to do some HIIT and cardio. But first, let’s discuss the benefits of working out at home, just so we can wash away any doubt that home workouts might not be for you. Every purchaser of a SET FOR SET macebell gets a free 84-page e-book filled with exercises of varying levels of difficulty to work virtually every part of the body. Consider, then, the macebell, all of you who have been uprooted indefinitely from your beloved gym or who simply prefer the economy, convenience and privacy of home training. Note: Adjust rep count according to your fitness level. The only time you need to switch things up is when you hit a plateau, and the only way you should be switching things up until then is by progressively overloading (yes, you can do that with bodyweight exercises and unconventional tools like kettlebells and steel maces, which we will discuss below). Below are two great examples of cool downs. **If 5-reps is too much of an increment or too little, you can adjust accordingly. Flexibility training can be done on either resistance training days or HIIT/Cardio days after you finish your workout. This is not a fault of the manufacturers.) Here's a full-body weight-lifting workout to help you do just that. Day 2: HIIT or Cardio & Light Stretching/Flexibility Training, Day 3: 100 Pike Push-ups100 Decline Push-ups200 Glute Bridge March200 Tricep Dips50 Chin-ups (use bands for assistance if needed)50 lying leg raises. Block 1 (6 minutes) Chin UpsBlock 2 (6 minutes) Incline Push UpsBlock 3 (6 minutes) Jump SquatsBlock 4: (6 minutes) Elevated Pike Push UpsBlock 5: (6 minutes) Tricep Dips, Details:- Do as many reps as you can each block. Lateral Lunges - 3 sets x repsExercise 3: Nordic Hamstring Curls - 3 sets x repsExercise 4: Glute Bridge Walkouts - 3 sets x timeExercise 5: Lunges - 3 sets x repsExercise 6: Jumping Jacks - 3 sets x repsGentle Lower Body Stretches (hit each muscle group): 5-10 mins, Dynamic Warm Up: 5-10 minsExercise 1: Push Ups - 3 sets x repsExercise 2: Pull Ups - 3 sets x repsExercise 3: Pike Push Ups - 3 sets x repsExercise 4: Chin ups - 3 sets x repsExercise 5: Tricep Dips - 3 sets x repsExercise 6: Mountain climbers - 3 sets x timeGentle Upper Body Stretches: 5-10 mins, Day 3: HIIT (20 mins) i.e. As with any big project, a plan has to be in place first, but it doesn't have to be complicated and it can be done at home. Primary Muscles Targeted: Shoulders, Quads, Glutes, and Calves. THE MACEBELL--AN IDEAL CHOICE FOR HOME FITNESS. Don't want to follow the workout plans above and you just want some exercise and workout inspiration? Williams-Joseph says at-home cellulite soldiers can combat the fat with a solid body-weight training routine. It is perfect for both losing fat and gaining muscle as when you want to lose fat, you don't want to lose muscle and when you want to gain muscle you don't want to get fat. week 1: 200 push ups takes you 15 minutes; week 2: 200 push ups takes you 13 minutes. Pingback: How to Get Rid of Love Handles in a Week at Home | 10 Weight Loss Tips September 26, 2017 Pingback: Best Exercises to Lose Upper Thigh Fat Fast in 7 Days December 10, 2017 Pingback: 9 Full Body Strength Training Workouts - Increase Stamina and Endurance January 5, 2018 You could also do it in the evening or later in the day after your workout. No extra equipment like squat racks or a weight bench that takes up space in your home is required. At the end of this home workout guide, we provide more workout resources, videos, and exercise playlists for future reference. Each move is a "compound" exercise, meaning it targets multiple muscle groups, so you get a really big bang for your strength-training buck! The collars on adjustable dumbbells can loosen, spilling plates and possibly causing injury. Stick to the plan and eat a proper high protein diet and the results will follow. Contrast this with the overwhelming presence of an Olympic barbell, a pair of squat racks and a weight bench all wedged into your bedroom, and the space-saving convenience of the macebell becomes apparent. Two-A-Day Gain Muscle & Lose Fat Workout Structure: - INCREASE FITNESS. This is why we emphasized HIIT in the workout plans. Recovery is just as essential as working out. Weight Loss: This workout targets not just your abs, but also your core muscles. ), Ankle Mobility Exercises (If you are lacking ankle mobility, do this before a workout!). Now, you may lose weight, stay the same weight, or gain weight during your strength training career. Strength training for fat loss is a controversial topic. Here are a couple of HIIT options. **You’ll notice we don’t have any specific bicep or tricep exercises in there. **Time yourself for Day 1 workout and Day 3 workout and try to decrease the time each sequential workout. Then, we have some workouts that use combinations of these home training tools. i.e. This means hard times for owners of small private gyms. A cardio workout burns more calories than a weight-training workout. Note: You don't want to be hyperflexible unless you have some specific goal in mind. Do cool downs after every workout. At home, you will obviously not have to think about this. Obesity or too much weight at most times makes an individual get very tired from little work. Do a dynamic warm up before every workout. Mix these strength-and-sweat sessions with the 1, 2, 3 cardio workouts included to build muscle and score cardiovascular benefits, too. If you want to lose fat, look for a good high protein, high healthy fat, low carb diet. No worries! If you are concerned about bacteria, viruses, and good old “germs”, working out at home is your safest option. There are no such problems with the macebell. **Push to failure or near failure every set, use strict form, and your muscles will grow and your strength will increase. For the first week of workouts, see what you can do. SET FOR SET macebells are of all-steel construction and should last forever. Use these 5 routines to fire up your fat loss! Cardio training will generally help you lose weight, however, this weight loss is typically a combination of fat and muscle, so what you're left with is a smaller version of your current self. Lie on your back and lift your feet off the ground. Weight and Strength Training for Women at Home - The Myths, Facts and How to Start. It is arguably the most versatile fitness tool in existence: Since it is in effect a leverage bell, you can change the resistance it offers merely by how you position your hands on the handle--closer to the ball of the mace, lighter; further away, more challenging. Typically you can turn up the intensity and it does the trick. Workouts Strength Training. Rare will be the man who doesn't find plenty of exercises with SET FOR SET's massive 30-pound mace very demanding, rarer yet the woman. 30 squats, 20 push ups, 10 crunches, 5 pulls x 10 sets. Aim for higher time under tension. But it works and guarantees results. If you want to build some serious strength and increase the efficacy of your workouts, there are some affordable, space-friendly fitness tools that can make a huge difference. This leads to another virtue of the macebell. Of course, you’d want to opt for more difficult ones…i.e. If you are strong enough, add those into your routine as they are one of the best core exercises you can do. Not only does strength training help you enhance the shape of your body, build strength and help fight fatigue, it also has a significant affect on your health too.

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