Gym like training at home for weight loss you need to try this week

Exercise such as running, cycling, walking and more can all help slimmers lose weight.

However weight training is also a crucial step in the weight loss process as it can help the body to burn more calories when resting.

While many may use weight training to put on lots of muscle, it can also be used to sculpt a dieter’s desired physique.

Yet, unless you’ve got a home gym sorted you can’t deny that the way you train will be different than if you had access to gym-spec equipment.

So how can we effectively load our bodies when we are training at home in the same way we would at the gym – only without the variety of dumbbells?

Here are simple steps to up your workout game – no gym required.

Add extra reps

Doing 20 bodyweight squats won’t have the same impact as doing six heavily weighted squats, but it will still be tough. Rather than training for strength you’ll be working on endurance by doing more reps with a lower weight, but you’re still improving your overall fitness.

Once you’re able to do 20 squats without losing your breath, you can take that endurance into the gym and use it to support your heavier training.


Perfect the form

The more muscle activation you get in an exercise, the stronger you’ll get.

You can improve your strength by improving your technique and really focusing on breaking down each part of the movement.

Say you were struggling to hit the squats you want in the gym with a barbell.

At home, you can work on mobilising the hips and moving through all parts of the squat.

Slow it down

Increasing time under tension will make the moves more challenging.

You could slow down on the lowering phase of a press-up to improve your strength.

This will work the same areas of the body as a benchpress – the pecs and the arms – but without using a barbell. The longer you take to go down, the more muscle fibres that will be recruited to stabilise the body.


Take a pause

Unfortunately, we don’t mean stopping between reps.

Rather, this is about pausing during the movement to again increase the time you’re under the load.

For example, you might pause at the bottom of the squat, press up or lunge to fire up the muscle. Work on full squats, slow squats and pause squats to get stronger at each discipline.

Train at different levels

If you’re used to doing weighted lunges but don’t have any dumbbells at home, you can up the intensity by introducing incline or decline lunges.

Placing your front foot on the sofa, a table or a pile of books while you lunge you will be adding in more resistance, putting more weight through the elevated leg, so you will be working on strength without free weights.

Make it dynamic

Sometimes we forget to do plyometric and dynamic movements in the gym because we’re so focused on the machines or the barbells.

Now’s the time to remember them!

Jumping exercises will work on a different type of strength because you’re using a different type of muscle fibre in those fast explosive movements, but if you work on really sticking that landing position you’ll be training agility, control and balance and that will make you stronger.

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