I want to get fit at home

Dear anons,
I realized that <<you are ok just the way you are>> is a crime and it is my fault that I belive it so many years, despite the evidence outside.
So yes, I'm a wizard.

I do not want to go to the gym because the BS qr code system that has introduced here in Italy.

How I can get fit at home that doesn't cost me a fortune?
what should I buy?

ps.: I started from couple of weeks an OMAD diet, very few carbs and I started to lose weight.
Current weight: 104kilos / 229.4pounds
height: 184cm / 6 ft

  1. 3 months ago
    Anonymous

    >what should I buy?
    Pull up bar, that's literally it. Do pull ups and push ups. You can use a back pack to increase weight if they start getting easy. Can't really train legs at home but who cares.

    • 3 months ago
      Anonymous

      >what are Bulgarian squats
      The revolutionary concept of squatting on one leg with a pair of dumbbells in your hand

  2. 3 months ago
    Anonymous

    pull up bar / rings and maybe dumbbells+barbell+some weights, also resistance bands, yoga mat, foam roller

  3. 3 months ago
    Anonymous

    Get a pair of 20lb, 10lb and 5lb (9kg, 4.5kg, 2.5kg or whatever) dumbbells for your arms, shoulders and legs, along with a door frame pull up bar and do drop set lifts and body weight exercises (push-ups, planks, pull-ups)

    • 3 months ago
      Anonymous

      >Get a pair of 20lb, 10lb and 5lb (9kg, 4.5kg, 2.5kg or whatever) dumbbells
      Literally pointless

      • 3 months ago
        Anonymous

        Says the guy who thinks you can't train legs at home and suggests using a "backpack" filled with Funk Pops instead. For the record I don't train legs usually but it's because I run 4 miles a day and I don't feel like it lol

    • 3 months ago
      Anonymous

      Does anyone have that screen cap where the guy says that a can of soup will make you ache?

      • 3 months ago
        Anonymous

        have a nice day larping gay nerd

  4. 3 months ago
    Anonymous

    Qr system for what?

    • 3 months ago
      Anonymous

      see pic rel

      Their vaxx passport thing.

      • 3 months ago
        Anonymous

        Damn I was already forgetting about it. Is the rest of the world still worrying about the vax shit?

        I’m in Russia and everything coronavirus related is over.

        • 3 months ago
          Anonymous

          Here there starting with the 4th shot. This is mandatory for some work field too.
          Only those three countries Germany, France and Italy were the least ones to lift those policies...cause these three put their foot in too many shoes and now they do not know what to do about it.

      • 3 months ago
        Anonymous

        Do you have a better quality?

        • 3 months ago
          Anonymous

          That's the original size, I'm afraid.

        • 3 months ago
          Anonymous

          Here's the PDF, much higher quality
          >https://drive.google.com/file/d/0B2oknZg-EI8xZFVkemhWMWlkVDg/edit?usp=sharing
          Here's the source, it's a solid program but calisthenics have limits
          >http://www.startbodyweight.com/2014/01/basic-routine-infographic-poster.html?m=1

  5. 3 months ago
    Anonymous

    Door frame pullup bar
    Rings
    16kg & 24kg kettlebell

  6. 3 months ago
    Anonymous

    the bare minimum is

    accessories:
    >1 towel/some kind of mat (to rest weights on)
    >1 pair of running shoes for cardio (if you wanna do cardio too)

    essentials:
    >2 dumbells that are adjustable + 4-15 kg of weights per dumbell
    >pullup bar you can hook into doorway

    if you want to build on to this, maybe later:
    >basic bench + weights
    >barbell

    building on even more:
    >bench that's adjustable for incline+decline
    >leg extension/leg curl thing on the bench
    >full on rack for squats and putting bar on for benching

    • 3 months ago
      Anonymous

      Do running shoes actually matter? I've been running ~20 miles a week in tennis shoes for almost a year and have never particularly had my feet or hips bother me except when I first started out.

      • 3 months ago
        Anonymous

        I would suggest investing in really nice shoes and insoles, because by the time you do start feeling it it will be too late

    • 3 months ago
      Anonymous

      basically what I use.
      Would recommend BFR bands, an adjustable weighted vest and a kettle bell (15-20kg). If you have a garden try to put up a rope.

  7. 3 months ago
    Anonymous

    $200 squat rack off amazon
    $200 olympic bar weight set
    practice pushups, pullups, bodyweight squats, planks, sprints, bodyweight stuff in the meantime.

  8. 3 months ago
    Anonymous

    https://www.angelfire.com/ny5/shenandoah/CA/Charles_Atlas.pdf

    You don't need equipment at all.

  9. 3 months ago
    Anonymous

    Very few carbs? mate, you need carbs and protein, Carbs for energy and protein for building muscle! You shouldnt avoid them

    • 3 months ago
      Anonymous

      But i'm fat. Why should I eat more carbs if i am over weight and in OMAD?
      Explain me please

      • 3 months ago
        Anonymous

        As long as you eat more than a minute amount of carbs, your body won't use nearly any stored fat, or the fat you eat. It will use carbs, to make glucogen. Then it wil use protein, to make glucogen. You need to get off any carbs, for a couple weeks, to start seeing results. Your body will then use fat to make ketones.

        d.com/diet/ss/slideshow-ketogenic-diet

      • 3 months ago
        Anonymous

        Oh, sorry, youre fine then. Protein and control carbs intake and youll get where you want to be. No abuse or carbs, but still, get a good routine that goes along with your goal.

        If you want to lift right away, start with exercise that involves large group of muscle and youll see results in no time (not miracles but with consistency i can garantee) No shortcuts mate.

        • 3 months ago
          Anonymous

          No abuse of* carbs

  10. 3 months ago
    Anonymous

    Chin up bar is a must, hindu push ups, archer push ups, narrow push ups, pull ups, chin ups, commando pull ups, maybe some dips and handstands if you plan on getting parallettes.

  11. 3 months ago
    Anonymous

    [...]

    Do farmer's carries rather.

  12. 3 months ago
    Anonymous

    Check if you have any park around in your city with some bars. You can do a lot there.

  13. 3 months ago
    Anonymous

    I did during lockdown with just 40lbs dumbbells, a bench, whey’n’casein, and some creatine. Below is my old routine, I’ve moved on to SS and then bodybuilding, but as a start this is all you need.

    All 12x3 40lbs seated besides Squats

    Rest :30, 1, 1:30
    Between sets 3:00

    Concentrated Curls
    Lateral Raises
    Reverse Curls
    Forward Row into Dumbbell Shrugs
    pulls
    Tricep Press
    Hammer Curls
    Overhead Press
    ***Move to bench 5 minute rest***
    Chest press
    Fly Press
    Goblet Squat into hamstring raise
    Lunges
    Sit up
    ***10 minute rest/refuel***
    2.5 mile light jog (5K steps)

    Yoga/recovery Sunday
    Planks leaver posterior pelvic tilt 20-40 seconds 3x

    Weekend Workout 1x

    Abduction+Contraction

    Walk
    Sit-ups
    Dumbbell Press
    Dumbbell pullover
    Cavalier Crossover
    Squats

    GO FOR FAILURE

    30,000-60,000 steps a week!

  14. 3 months ago
    Anonymous

    [...]

    Rucking, as it's called, can be bad for your joints if you overdo it. Better to do something lower impact like swimming or bicycling to start with.

  15. 3 months ago
    Anonymous

    I'm by no means anyone to take advice from but I've always felt a good calisthenics routine is all you really need.
    Push-ups
    Crunches
    Squats
    Pull-ups
    Lunges
    Planks
    Burpeez
    Hi-knees
    Leg raises
    Overhead arm claps
    Etc
    Etc.

    • 3 months ago
      Anonymous

      Also be sure to stretch before and after, flexibility is just as crucial as muscle tone.

  16. 3 months ago
    Anonymous

    Get a bench you can do many weightlifting exercises with a bench and the dumbbells already listed here. Start off with smaller weights.

  17. 3 months ago
    Anonymous

    Based unvaxxed fellow, cringe pass isn't needed for gyms since 1st of may
    Btw fellow italian
    buy a machine for cardio if you have the space (not a treadmill nor a cyclette since you can do this outside with a real bike or with your based feet. an elliptical bike would be my choice)
    buy weights or cement bags or even gather sand from the beach with bags and lift
    if you want to talk to a based italian leave your email here (not the main one or the one with your real name)

    • 3 months ago
      Anonymous

      Really sand? how so? I live in a city close to the beach in Liguria.
      do you use telegram? if so it's https://t.me/m1st3r_D33

  18. 3 months ago
    Anonymous

    dumb question, what's the big diff between bulgarian squats and your standard lunges?

    • 3 months ago
      Anonymous

      How much weight the trailing leg supports. BSS makes it more difficult to put much weight on the passive leg.

      • 3 months ago
        Anonymous

        thanks for the explanation, bless up anon

  19. 3 months ago
    Anonymous

    A pair of running shoes to start. I think running is good because it builds up your cardio and gets you into the habit of an exercise routine. Remember to do your research about macros and nutrients, then if you feel like doing lifting also you will have a strong foundation to begin buying weights/gym membership knowing that you won't quit because it got hard or you are too tired.

    • 3 months ago
      Anonymous

      If i start to run I will fuck up my knees.
      So I think I must add long walks around the city maybe adding later a weight to carry in front of me instead of the back.
      What you think anons?

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