How To Build Muscle And Lose Fat At The Same Time: Step By Step Explained (Body Recomposition)
The coach answers: how to become a jock without leaving home?
In the heading # Coach answers , the elite trainer World Class Anton Kotov shares his life hacks with us again. In his last article, he told how to gain weight, and today he will explain if it is possible to do it at home on your own.
The coach replies: how to gain weight?
Life hacks from a professional trainer. Who will gain weight easier, and who will have to sweat?
Training in a fitness club has become an integral part of the life of a modern person. Their positive effect lies not only in pumping muscles, but also in the development of internal qualities, such as perseverance, dedication, discipline. Of course, this has a beneficial effect on all areas of life, helps to be successful and effective. But what if you don't have the opportunity or time to work out in a fitness club? I do not argue that when there is a real need for something, a person can always find the resources to get what he wants. However, if you are still thinking about home workouts instead of visiting a fitness club, this makes sense. In this article we will look at how to do at home, what is necessary for this, and whether such activities can replace going to the fitness club.
How to train at home?
Let's start with the general question - how to train at home? And the answer, on the one hand, will be very simple, and on the other, difficult to implement. In fact, to train at home, you just have to start training. That is, decide on a goal, choose a training program, draw up a schedule for your classes, find time when no one will interfere and distract you with other things (or maybe, on the contrary, someone will join the classes with you), and begin to work hard. That's all! Although, of course, you will need inventory.
What equipment do you need to purchase?
The choice of equipment you need will depend on the goals you want to achieve. If the task is only to keep yourself in good shape, then you can do with functional training even with your own weight and do not purchase equipment at all, or get some minimal set - a jump rope, rubber shock absorbers. If you have the opportunity and desire, here you can add medballs, fitball, barefoot, gymnastic rug, sandbag, kettlebell. By the way, TRX loops are perfect for home functional workouts, which in general may be the only equipment that you purchase to build a complete training process with a variety of activities.
How much does it cost: calculate an approximate budget
If we talk about your investments in such training, then they will be quite feasible. The cost of equipment will vary from 100 rubles. for a rope up to 4-5 thousand rubles. for bags and weights. The most expensive will be the original TRX hinges - their price varies around $ 200-300, buto you can find their analogues, or look at sites with advertisements for sale and buy used ones.
If you want to gain muscle mass, then you cannot do without purchasing strength equipment. The required minimum can be reduced to a dumbbell row (or two collapsible dumbbells with a set of discs) and a horizontal bench. Fitball can replace the bench, although it requires a little more dexterity to work in power mode. If you add a barbell with a set of discs here, then you will have a set that will allow you to perform a wide variety of training programs to increase muscle mass.
This option can cost you 15 thousand rubles at a cost:
- Collapsible dumbbells, each weighing 20 kg - 5 thousand rubles.
- Bench - 3 thousand rubles.
- A barbell bar with a set of discs (in addition to dumbbells) can be added to the remaining 7 thousand rubles.
In terms of budgeting, you need to take into account a simple thing - the heavier the free weights (dumbbells, barbells, discs), the more they will cost.
If we talk about the equipment of a full-fledged gym at home, here we will talk about purchasing a line of at least 5-6 simulators, the cost of each of which will be from one to several thousand dollars, depending on the chosen brand.
Here it is important to remember that more expensive is not always it's better. A brand that has been on the market recently, for a number of reasons, can offer a similar solution as the sharks of the market, at a lower price, not much inferior in quality and even, perhaps, providing better service.
Choosing a place for training
Another point that must be taken into account - for simulators you need a room. If there are certain limitations with this, it may be a good solution to purchase multifunctional stations, which, in essence, can replace a number of simulators, and some even an entire gym. An example is such a multifunctional station as dual variable draft (DRT) - quite a few manufacturers can offer such equipment, each of them has its own pros and cons.
About the cost of this type of equipment, we can say the same thing that was said earlier about the line of simulators. Everything will depend on the set of functions, brand. But in general, in the latter case, one multifunctional station can replace a full-fledged gym, although sometimes it requires a lot of investment.
In general, it is worth noting that from a technical point of view of achieving your goals, home workouts will be able to replace in 99% of cases going to the fitness club. However, this is true if you have enough motivation and discipline to study at home on your own. Very often, it is the last factors that are the missing links on the path to the coveted results, therefore, subscriptions for membership in the fibusiness clubs. It is in them that the supportive environment is created that will help you join the workouts, achieve your goals and improve the quality of life.
Not instead of, but together
Home workouts can be an excellent addition to classes in hall. For example, if you still do not have the opportunity to go to the fitness club with the necessary regularity or one day you have to skip a workout, you can always work out at home. Or, say, if your goal is weight loss, then total physical activity and total energy expenditure will matter. In this vein, additional workouts at home will always be relevant.
Exercise Without Equipment: Circuit Training
Speaking of exercising without equipment, I would recommend doing a set of simple exercises for 30-60 minutes in the afternoon or evening. At the same time, it is extremely important to follow the execution technique so that the classes are safe and effective. For this, it is important to contact a qualified trainer who will teach you the correct technique. In the morning, it is better to avoid intense loads.
A brisk walk or light jogging for 15-30 minutes (for those who are prepared) will be an excellent workout. The same activity can be carried out in the evening. And if you understand that after a workout there are less than two or three hours before bedtime, it can be completely replaced with an evening 30-60 minute walk, which at the same time will have a positive effect on the quality of sleep.
The main thing, in any mode do not forget about recovery and rest - this is as much a part of the training process as the training itself.