Hi everyone, I'm looking for some exercise/body building routines that don't require any gym like equipment. To give some background, I'm male, 20, around 5'9, weigh around 230 lbs, and am looking to lose a lot of my excess weight and get into shape. Can anyone forward me to a detailed exercise routine that will accomplish my goals without gym equipment and can be done in bedrooms and open fields?
Body building without equipment?
- Thread starter TFian
- Start date
hey dude
1st of all, thats great u start with workout!
well, in this link u can find some info about home workout, and if there is any equipment, its very chip one...
enjoy
1st of all, thats great u start with workout!
well, in this link u can find some info about home workout, and if there is any equipment, its very chip one...
enjoy
oops,, can u see the link?
to burn the fat you should do both aerobic and anaerobic exercises.
That means that you should dedicate 40-50 minutes of your time (daily or every other day - keep in mind that more is not always better, just don't do it more than once a day) to doing cardio.
cardio is anything that will raise your heart rate. From brisk walks to jogging, swimming or almost any sport (out of all these I think swimming is the one that helps most).
you can also do cardio inside, if the weather isn't your buddy.
you can do circuits of various exercise (e.g. burpees, jumping jacks, ball jumps, etc.) or jump rope.
you should also do weight lifting to increase your BMR and your overall body shape.
You should do Dips, push-ups (feet elevated preferablly), diamon pushups, pull-ups. chin-ups, inverted rows, squats, lunges, glute-ham raises (start with negatives), calf raises, donkey calf raises, the list is endless.
don't overdo the weight lifting part. you should give your muscles 3-5 days (depending on the intensity they were woked with) to rest before training (the same group) again.
now to the tricky part.
Diet.
you should first calculate your BMR and TDEE (use google)
then substract 500 out of the final result.
that number is your goal of calories for one day.
eating 500 kcals under your TDEE means that you will lose 1 pound each week (1 pound of fat = 3500 calories).
less than 500 kcals (like 1000 or 750) could result in more weight lost, but you will also lose muscle.
you should eat more vegetables (they are good carbs, that will give you energy throughout the day)
also, don't forget the protein, which is the building block for your muscles (it can be found in fish, chicked, pork, beef - any kind of meat actually- diary, eggs)
you should also consume fats (20% of your daily calorie intake) - good fats can even help you!
good fats can be found in fish, nuts, seed, ect.
bad fats can be found in diary, pork, egg yolks, ect.
also you might want to know that 1g of protein=4kcals, 1g carbs=4 kcals and 1g of fats=9kcals.
you should also consider rest - don't underestimate it. it's vital for muscle building and fat loss.
also, stay away from alcohol and smoking.
hope this helped!
That means that you should dedicate 40-50 minutes of your time (daily or every other day - keep in mind that more is not always better, just don't do it more than once a day) to doing cardio.
cardio is anything that will raise your heart rate. From brisk walks to jogging, swimming or almost any sport (out of all these I think swimming is the one that helps most).
you can also do cardio inside, if the weather isn't your buddy.
you can do circuits of various exercise (e.g. burpees, jumping jacks, ball jumps, etc.) or jump rope.
you should also do weight lifting to increase your BMR and your overall body shape.
You should do Dips, push-ups (feet elevated preferablly), diamon pushups, pull-ups. chin-ups, inverted rows, squats, lunges, glute-ham raises (start with negatives), calf raises, donkey calf raises, the list is endless.
don't overdo the weight lifting part. you should give your muscles 3-5 days (depending on the intensity they were woked with) to rest before training (the same group) again.
now to the tricky part.
Diet.
you should first calculate your BMR and TDEE (use google)
then substract 500 out of the final result.
that number is your goal of calories for one day.
eating 500 kcals under your TDEE means that you will lose 1 pound each week (1 pound of fat = 3500 calories).
less than 500 kcals (like 1000 or 750) could result in more weight lost, but you will also lose muscle.
you should eat more vegetables (they are good carbs, that will give you energy throughout the day)
also, don't forget the protein, which is the building block for your muscles (it can be found in fish, chicked, pork, beef - any kind of meat actually- diary, eggs)
you should also consume fats (20% of your daily calorie intake) - good fats can even help you!
good fats can be found in fish, nuts, seed, ect.
bad fats can be found in diary, pork, egg yolks, ect.
also you might want to know that 1g of protein=4kcals, 1g carbs=4 kcals and 1g of fats=9kcals.
you should also consider rest - don't underestimate it. it's vital for muscle building and fat loss.
also, stay away from alcohol and smoking.
hope this helped!