Crush Your Fitness Goals
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You know strength training is good for you. It increases your lean muscle mass which in turn helps you burn more muscle mass. It’s also an effective way to make sure your bones stay dense and strong well into old age. And that will keep you from breaking a hip or shoulder many years down the road.
Even though weight lifting sounds intimidating, it really isn’t. I used to think it was just for the girls who wanted to be huge and look like men. I was so wrong and realized that when I started to lift and see the changes my body was going thru.
Don’t let the thought of being bulky, or the pictures of the women who lift professionally to step on stage. Lifting is for everyone, no matter your age or fitness level as it just help your body ramp up your metabolism and burn more calories.
The good news is that you can do some very effective strength training with nothing more than a couple of chairs and cans of green beans. Lifting can be your best way to lose weight, here’s how.
Use Your Own Body Weight
The best place to start is with your own body weight. Push ups and burpees will work your upper body and shoulder. Lunges, squats, and leg lifts will help get your legs and butt in shape. Come up with a quick and simple routine that uses nothing but your own body weight.
I like to do 10 burpees, 10 squats and 10 pushups, 3 sets. Doing this quick little circuit 3 times a day is sure to help get your muscles burning. Can’t do a full push-up? Do it on your knees which will take some of the stress off your shoulders. I always do them on my knees thanks to my Fibromyagia causing neck and shoulder issues.
Chairs, Counters And Couches Make Great Tools
Look around and use what you have. Grab a chair and use it along with your body weight to work the backs of your arms and shoulders with arm dips. Use the chair for elevated push ups and give your legs another great workout by stepping on the chair and off. A quick google search for “chair workouts” will give you plenty of other ideas and detailed instructions for each workout.
Using a wall also for wall push ups is great for beginners. As mentioned above, do what your body allows you to do.
For a slightly different angle and thus a workout that works different muscles, try doing the arm dips and push ups using your kitchen or bathroom counter. And let’s not forget about the couch. It’s a great partner when it comes to doing crunches. Stick your feet under the couch when you don’t have a workout partner to hold them for you as you move through your ab workout.
Grab Those Canned Goods and Water Bottles
Working out at home without fancy equipment doesn’t mean you can’t lift weights and go through your regular upper body workout routine. Just head to your kitchen and grab a couple of cans of corn or green beans. Water bottles will also work well and if you need something even heavier grab to gallon water bottles at the store (or fill two empty and cleaned milk bottles with water).
They make great weights to work your arms and shoulders. Of course the workouts will also work your core as you stabilize your body. Don’t discount the relatively low weight of these containers – particularly the cans and small water bottles. They can be just as effective and make your muscles burn by doing more reps of each set of exercises.
By using what you have and thinking a little outside the box, you can get a very effective workout at home without the need to invest in a bunch of fitness equipment.
Cheap Gym Equipment
If you hit up local rummage sales or second hand shops I bet you can find some used gym equipment for cheap. I have a bunch of free weights, and a weight bench and that is about all I use. 2 pound, 5 pound, 8 pound, 10 pound and 15 pound hand weights, and 4 kettle bells, my bench and a yoga mat and don’t need more than that.
Get Your Nutrition In Check
We have all heard the saying, abs were built in the kitchen, not the gym. Well it is so true. Yes, you build your muscles with your exercises, but if you have a poor way of eating and are taking in more calories than you are burning, you will never see those abs you might be working hard to get.
Finding a way of eating is key. Do you live a keto or low carb way of eating? Maybe you are Paleo, or Vegan, or dabble with a Mediterranean diet? All are good but if you don’t know exactly why they work, why you are doing them or how to actually do them properly you will find that no matter your choice, it won’t work.
Get Help With Noom
Your best way to lose weight is incorporating mindful eating using a food calorie calculator and a meal plan. Noom helps with that and so much more. Not only a weight loss program, but your best friend.
If you are looking for the best ways to lose weight and want to give weight lifting a try you do need to keep your nutrition in check. Visit Noom, fill out the survey, get the 14 day trial and learn how Noom can change your life. No more yo-yo dieting, Noom is your key to sticking with it and crushing your fitness goals.
Noom is For Everyone
No matter your age, sex, fitness level, or eating style, Noom is for everyone. The Noom customer is anyone who has had a lifelong struggle with weight loss and have tried many other programs before but either couldn’t stick with them or lost weight only to gain it back. Also, for anyone just needing some help with staying on track with fitness and eating.
Do you lack the knowledge about living healthier? Noom will help you learn many things because you get one on one help, personalized plan for you, and learn how to change your mindset which helps change your life in many ways.
What are you waiting for? Check it out, you won’t be sorry!