Summer is coming up again and many people are doing their utmost to get in shape before their summer holidays. But actually it does not matter when you start training, because it is always a good time to start improving your health! If you want to live a healthier life, diamondback vital 2 reviews the most important thing is usually your diet. Make sure you eat enough, but not too much. And also make sure you eat the right things, because if you want to get in shape and / or lose some weight, you better be careful with (unsaturated) fats. It is also good if your diet does not contain too much salt and sugar.
Training at home
In addition to nutrition, exercise is of course very important for the promotion of your health. The secret recipe to work on better health and to possibly lose weight is: eat healthier and exercise more. It sounds simple, but it can take some effort to change your lifestyle. You can of course move in the form of walking and cycling instead of taking the car, or climbing stairs instead of with the escalator or elevator.
You can subscribe to the gym or sign up for a fun (team) sport, such as volleyball or tennis. Unfortunately, not everyone has the time (and money) for that; if you have a job, have a family and still have to keep your own household in order, it may be too much to ask to have to leave the house for an hour or more two or three times a week to exercise. Fortunately, there is a good solution for this: training at home! Yes, just in your living room or in the garden. So you don’t have to leave the house at all. But how do you handle this properly?
Benefits of training at home
Training at home can also be very effective. There are many exercises that you can do at home in the living room and so that you can become fitter and build more strength and muscle mass. You can decide for yourself when and how often you are going to exercise, but it is useful to stick to a schedule and schedule. Depending on how fit you are, you can train at home 2, 3, 4, 5 times or even more often per week.
You don’t need a lot of stuff to train at home! That’s what makes it so easy. If you have a yoga mat, a set of dumbbells of 1 or 2 kg, a set of elastics or resistance bands, sportswear and a water bottle, you actually have enough to get started. But you can also play sports at home with the children’s stuff! Think, for example, of a skipping rope or hoop. Super good for your figure!
Training at home also saves you a lot of time. You literally don’t have to leave the house to exercise, it can be done at home! Because you do not have to cycle to the gym through wind and weather or first have to drive a bit by car, the threshold to start exercising has become even smaller. It also saves a lot of money by training at home instead of in the gym! For a subscription you often pay about 40 euros per month. If you go on holiday for a month, you actually pay for nothing for a month. Per year you will already lose 480 euros for your subscription. And that price per year is good to look at, because often you have to take out a subscription immediately for 1 or even 2 years. A subscription that can be cancelled monthly often costs even more.
Training at home with these 10 tips
If you don’t know how to do sports at home, you can use these tips as a checklist! These tips ensure that you are well prepared, keep the motivation and that the training will pay off!
Train on a schedule
Think in advance: which muscle groups are you going to train? What exercises can you do? It’s not helpful to come up with all of this during your workout, so do this in preparation. Take a look around the internet for fun workouts and base your schedule on that. Write down which exercises you are going to do, how many seconds or minutes, and in what order. Do you want a ready-made workout? Then choose the videos of, for example, Jeremy Ethier, Jeff Nippard or ATHLEAN-X. Practice the exercises you want to do in advance so that you know exactly what to do while training.
Avoid distractions in the home
It is best to train at home when no one else is home. The most ideal is of course if you can turn an empty room into a sports room! Then you can do your workouts undisturbed and no one distracts you. Furthermore, make sure that you are not bothered by, for example, the television, and put your phone on silent so that you can not be disturbed by a caller or the pinging of incoming apps.
Make use of videos
Online you can find a lot of exercises that you can use. You can include these in your own schedule. You really don’t have to make it all up yourself! There are also videos of complete workouts; if you turn this on and follow it, you can just join the trainer at home and you are more likely to finish the entire workout.
Make sure you have the right stuff
Of course it depends on what exactly you want to train, but in general a set of dumbbells and a set of elastics are very useful to have. You may also like to put a mat on the floor to stand or lie on during your exercises. By the way, did you know that you can buy many of these items at the Action or Kruidvat? This way, sports do not have to be expensive at all!
Be creative with what you have at home
If you prefer not to spend too much on sports equipment, you can also make creative use of the things you have at home. For example, you can use full bottles of water (1.5L) as weights. You can use the stairs for fun step exercises! For dips, for example, you can use a chair or sofa.
Establish routine in your workouts
Plan fixed days and times for yourself that you will train. The schedule helps you to do the right exercises, but after that you still have to make sure that you actually do those exercises! This requires good planning and self-discipline. In the beginning it can be difficult to force yourself to train at home, but you will notice that this will become easier and easier over time. It really becomes routine after a few days or weeks!
Put on some nice music
It is very motivating to train on fine music. You can of course choose which music you play at home! It is nice to choose songs that are a bit uptempo, because you will probably have exercises that have to be to the rhythm of the music. Once you’ve set up a slow ballad, your training isn’t as challenging anymore.
Provide fine sportswear
Despite the fact that you train at home and not in the gym, it is certainly advisable to change into nice sports clothes! On the one hand, this ensures that you are less inclined to skip your training or to train for less time; after all, you are already dressed and it takes effort to take off your package after a few minutes. Sportswear also ensures that you can move more easily than in, for example, jeans. Sportswear is made to sweat in; you prefer not to do that in your sweaters and tops that you also wear to work.
Make sure your muscles are sufficiently under tension
If you exercise at home, the resistance is often a lot less than in the gym. So put some extra emphasis on the time that your muscles are under tension. We also call this Time Under Tension (TUT).
Do not only pay attention to exercise but also to your diet
To improve your overall health, it is best to combine your workouts with healthy food. With training at home you probably burn fewer calories than in the gym, because you can often train less heavily. So keep eating healthy, so that you will not gain weight unintentionally.
Workout Videos by Jeff Nippard
Would you like a ready-made workout for home? You can do that with the help of Jeff Nippard’s videos! This trainer has all kinds of good exercises for you, which you can do at home 3 to 5 times a week for the best result. You do 3 or 4 sets of each exercise. The training is most effective if you stop per set at exactly the right time, when you had not lasted much longer. Here are the exercises you can do:
Legs: Bulgarian split squat, hip thrust, Nordic hamstring curl, pistol squat
Push: push-up, vertical push-up, lateral raise
Pull: pull-up, rack chin, band pull
Isolation/other: bicep curls, tricep extension, tricep pulldown, best hybride bicycle crunch, LLPT board, reverse crunch, calf raises
Workout Videos by Jeremy Ethier
This trainer also has useful videos that help you to train effectively at home. In addition, he gives a lot of explanation about the different exercises you can do and you get tips to make training at home easier and more effective. The exercises are also aimed at the whole body:
Diamond push-ups: 4 sets (2 horizontal, 2 decline)
Inverted row: 4 sets
Pike push-ups: 3 sets
Lat pulldowns on the floor: 3 sets
Biceps towel curl: 2 sets
Tricep bodyweight extensions: 2 sets
Assiste pistol squat: 3 sets per side
Bulgarian split squat: 3 sets per side
Hamstring leg curls: 4 sets
ATHLEAN-X Workout Videos
Do you want more challenge than the training sessions of Jeff Nippard and Jeremy Ethier? Then the workouts of Jeff Cavaliere of ATHLEAN-X might be something for you. This full body workout is really an advanced workout, so not intended for beginners. Pay close attention to the instructions from the videos so that you perform the exercises properly! The result is then as large as possible. There are two different workouts you can do:
Workout 1:
Squat (1 minute per exercise): alternating single leg box squats, 1 1/2 bottomed out squats, jump squats
Push (1 minute per exercise): handstand push-ups or power pushaways, rotational push-ups, cobra push-ups
Posterior (1 minute per exercise): alternating single leg heel touch squats, alternating sprinter lunges, plyo sprinter lunges
Pull (1 minute per exercise): pullups or seated pullups, human pullovers or BW sliding pulldowns, inverted chin curls
Abdominal muscles (1 minute per exercise): reverse corkscrews, black widow knee slides, levitation crunches
Corrective (1 minute per exercise): angels and devils
Workout 2:
Posterior: slick floor bridge curl, long leg marches, high hip bucks
Lunges: alternating crossover step ups, alternating reverse lunges, split squat jumps
Push: variable wall pushups, alternating bodyweight side lateral raises, tricep bodyweight extensions
Pull: chin ups, inverted rows, back widows
Abs: ab halos, V-up tucks, sit-up elbow thrusts
Corrective: reverse hypers
The best exercises for exercising at home
You can also subscribe to, for example, Fitchannel, so that you get many different videos with fun exercises at your disposal! It is a paid subscription, but maybe this gives you more motivation and it is a stick behind the door: you do not want to pay for something and then do not use it, right? So just do it anyway, train it at home! At Fitchannel you can choose from eleven different programs with workouts that last about 25 minutes. You can opt for weight loss training, fun dance moves, getting fit, HIIT workouts, a perfect body in 8 weeks, basic yoga, cardio boxing, muscle building, circuit training, fit with yoga, MTV Fit, and even a special program for people who want to quit smoking. Definitely worth a try, if you find it difficult to put together a schedule yourself!