5 reasons why home workouts don't work

Working out at home can be just as effective as working out in the gym. But still, many beginners give up in a few months and buy a subscription to the simulator. Below we discuss why homework can be frustrating and how to fix it.

1. You have chosen the wrong program

Typically, home workouts are comprised of simple exercises such as push-ups, squats and lunges, stretches, and light weight dumbbell presses. This program is suitable for those who want to maintain health, strengthen muscles and slightly increase overall endurance.

If your goals are to lose weight, build muscle, or develop strength, you need a specific program.

How to fix it

Take some time to find the right training format:

• To build muscle inChoose exercises that can bring them to near failure. If it's not that difficult with the upper body (pull-ups and push-ups to help you), then problems with the legs may arise. Buy expander, do exercises on one leg, use drop sets with two different movements to "finish off" the muscles. If they don't get tired, they won't grow.
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• Slimming choose a combination of strength and cardio workouts, try high-intensity interval training (HIIT) - they don't last long, but they really burn a lot of calories. And don't forget about nutrition: it means more than exercise.
• To adjust the shape, look for the best pumping exercises for the desired body part. For example, if you dream of a gorgeous ass, it is better to do steps on a chair, not squats. And also buy an elastic band-expander and finish off the gluteal muscles by lifting the pelvis and other effective movements. Any part of the body has exercises that pump it better than others - recognize them right away so as not to waste time.

2. You do not increase the load

Often people find some kind of training program, get used to it and do not want to change anything.

The exercises seem difficult at first. You have difficulty completing sets, the next morning you suffer from muscle pain and rejoice in small positive changes, whether it be an increased biceps or minus a centimeter in the waist.

Over time, the body adapts, and for further progress you need to increase the volume of training, but you are already used to the program and perform it automatically, without thinking about more.

The body is comfortable and good, but progress stops.

How to fix it

Follow a simple rule: as soon as you have easily completed the approach, increase the load. Add more reps, take weights, try a harder variation of the movement.

When it comes to cardio, you can always add intensity to your program. For example, when it comes to running, alternate quiet sessions with interval training.

If you do HIIT, you can always change the time of work and rest or increase the speed of execution.

3. You don't have the right equipment

At first, you can practice without any equipment, but over time, it will become more difficult to properly load the body. Moreover, you cannot pump some muscle groups at all without sports equipment. For example, you won't be able to load your back without a horizontal bar, and your legs - without weights.

How to fix it

If you want to progress, buy the minimum set of equipment for home workouts: a horizontal bar, collapsible dumbbells and a weight of 16 kg, a rope, a set of expander bands with different resistance, training loops.

All this equipment can be placed in a small bedside table. At the same time, training will be many times more effective - no worse than in the gym.

4. You don't have a workout schedule

As a rule, people go to the gym at the same time - for example, after work or before it. Workouts are built into the regime, the person gets used to it and does it “on the machine”.

Exercising at home saves time and gives you more freedom. At the same time, a floating exercise schedule and a relaxed environment make it difficult to form a habit and make fitness a part of the routine.

As a result, you skipping workouts, and it hits the performance.

How to fix it

Do a few important things to help create the right atmosphere and get in the mood for activity:

• set a clear time for classes in your schedule and do not disrupt the schedule;
• determine the place in the apartment or house where you will study. Choose an area where there is enough free space and you can freely open the window;
• change your household items to workout clothes;
• ask your family not to interfere;
• Prepare a water bottle so you don't run to the kitchen every time.

5. You do not follow the diet

Most people start at home workouts to get rid of excess fat. In this case, the results directly depend on nutrition. Much more than exercise.

So, in the reviewD. M. Thomas, C. Bouchard, T. Church. Why do individuals not lose more weight from an exercise intervention at a defined dose? An energy balance analysis / Obesity reviews: an official journal of the International Association for the Study of Obesity 15 studies have found that exercise creates a deficit of less than 500 kcal per day - the "gold standard" for fast weight loss.

Moreover, even regular intense exercise does not necessarily make you slim. In one experimentN. T. Broskey, C. K. Martin, J. H. Burton. Effect of Aerobic Exercise-induced Weight Loss on the Components of Daily Energy Expenditure / Medicine and science in sports and exercise people spent six months on 20 kcal per 1 kg of weight per week to lose weight. It is as if a 70 kg person would run for 30 minutes five days a week. As a result, the participants lost about 2 kg - much less than they hoped for.

Exercise increased their energy consumption per day by 4%, but when scientists tested their metabolism in breathing chamber, it turned out that energy expenditure in 24 hours was reduced by the same 4% compared to original. They spent more on classes, but at the same time spent less on living in general.

In another experimentT. S. Church, C. K. Martin, A. M. Thompson. Changes in Weight, Waist Circumference and Compensatory Responses with Different Doses of Exercise among Sedentary, Overweight Postmenopausal Women / PLoS One overweight participants worked out 72, 136 or 194 minutes a week for six months. Scientists predicted how much they should lose weight at the rate of 7,700 kcal per 1 kg of fat.

As a result, women from groups 72 and 136 minutes per week lost exactly that much - 1 and 2 kg. But those who did 194 hours a week lost only 1.5 kg, while according to the calculations they should have lost 2.7 kg.

Thus, it will not work out to lose a lot of weight only through physical activity. You will either have to change your diet, or get ready to lose a maximum of 2 kg in six months and stop there.

How to fix it

Review your eating habits. It is not necessary to thoroughly calculate calories and go on a rigid diet, but it does not hurt to get a rough idea of ​​the energy balance.

Try to exclude sources of fast carbohydrates: starchy foods and sweets, soda, alcohol and fast food, try to consume more vegetables, lean meat and fish.

Try to get used to not only exercise, but also to a healthy diet without excess calories and constant snacks. This approach is more likely to help you shed those extra pounds, and exercise will help you not gain them again.