#WORKOUT PLAN FOR WEIGHT LOSS AT HOME HOW TO#
#WORKOUT PLAN FOR WEIGHT LOSS AT HOME FULL#
#WORKOUT PLAN FOR WEIGHT LOSS AT HOME DOWNLOAD#

Put vegetables and fruit on your plate!.

Cut back on sugar and liquid calories wherever you can.

Eat natural, whole foods whenever possible.

We’ve actually developed our own 10-level nutrition system and mindset blueprint in Nerd Fitness Prime, but let me break this down into some basics:

Look into proper portion sizes, like with our healthy plate strategy:.

Track your food by counting calories – you can calculate your daily caloric needs here.

You have two options here to dial in your nutrition: Remember, when it comes to fitness, eating healthy is key! So if you are trying to lose weight, then you need to fix your nutrition first and foremost. This means if you don’t ALSO fix your relationship with food, then all the exercise you do won’t help you get in shape. That’s because a good workout and a crappy diet won’t help you lose weight.Īfter all, one of the Rules of the Nerd Fitness Rebellion is “ you can’t outrun your fork” and you can’t out-train a bad diet! If you don’t…then no, it won’t be your magic bullet. Yep! Bodyweight training can be great for weight loss, as long as you have your nutrition dialed in. Is bodyweight training effective for weight loss? Learn more here! Is Bodyweight Training Effective for Weight Loss? Note: We have helped hundreds of 1-on-1 Coaching clients get started with strength training and other awesomeness – but EVERYBODY starts with bodyweight training like these movements and this workout! “ The 42 Best Bodyweight Exercises You Can Do Anywhere.“

If you are looking for even MORE bodyweight exercises you can use in your workouts, make sure to check out our mega-resource: Use this variation if you can’t do jumping jacks yet. Use a milk jug, suitcase, or actual dumbbell.

#WORKOUT PLAN FOR WEIGHT LOSS AT HOME HOW TO#

If you want even more instruction, here’s how to do a proper bodyweight squat: Use this variation if you can’t do regular bodyweight squats yet. We have a whole article on how to do a proper push-up, but we also cover it extensively in this 5-minute video : Here’s how to do every bodyweight exercise covered today: #1) KNEE PUSH-UP The 12 Best Bodyweight Exercises For BeginnersĪs laid out above in our Beginner Bodyweight Workout video, there are some key movements you can work on to help you get started strength training! I’ll send it to you right away when you sign up in the box below:

#WORKOUT PLAN FOR WEIGHT LOSS AT HOME DOWNLOAD#

In addition to checking out our Online Coaching Program, make sure you download the worksheet for this workout by joining the Rebellion (our free online community)! 20 minutes of interval training the next.Īlternatively, pick one of these fun exercises to do on your off days instead!.Strength training on one day (like this workout).You don’t build muscle when you’re exercising, you build muscle when you’re resting, so try not to do a strength training routine (of the same muscle groups) two days in a row. “HOW OFTEN SHOULD I DO THE BEGINNER BODYWEIGHT WORKOUT?”ĭo this routine 2-3 times a week, but never on consecutive days. You can run in place, jump rope, do a few push-ups, pedal on a stationary bike, do some punches and kicks, jog up and down your stairs, and/or twist and swing your arms and legs to get them moving!Īfter you’ve completed your workout at home, feel free to cool down and stretch. It’s better to stop and take a break than to do an exercise incorrectly.īefore you start, don’t forget to do a Dynamic Warm-Up – Make sure to get your heart rate pumping and get your muscles warmed or you’re just asking for injury. If you’re still able after the 2nd run through, go for a third.īecause all of these exercises come one after another, you’re bound to get tired – and that’s okay!.Once you’ve finished all exercises in the circuit, do it again.In a circuit routine, you’ll do each exercise in succession without a break in between (if you’re able).

#WORKOUT PLAN FOR WEIGHT LOSS AT HOME FULL#

Jump to the “ Best Bodyweight Exercises” section for a full breakdown of each movement. We turned this bodyweight workout into a fun infographic, because that’s how we roll around here: 10 Dumbbell rows (use a milk jug or other weight).

This is the Beginner Bodyweight Workout (3 Circuits): Beginner Body Weight Workout Video & exercises I’m going to take you through a basic home workout today that can be completed anywhere – in your house, apartment, out at a park, in your basement, on the moon, wherever. You just need to make sure you have the right program to follow. Just ask our friend Jimmy here, who got in great shape using bodyweight exercises in his apartment:

Increasing your time under tension (by going slower).

Yep, bodyweight exercises can build muscle mass, as long as continuously challenge your muscles by: Can You Build Muscle Mass With Bodyweight Exercises?Ĭan you build muscle mass with bodyweight exercises?

Workout plan for weight loss at home