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
>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.
>what are Bulgarian squats
The revolutionary concept of squatting on one leg with a pair of dumbbells in your hand
pull up bar / rings and maybe dumbbells+barbell+some weights, also resistance bands, yoga mat, foam roller
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)
>Get a pair of 20lb, 10lb and 5lb (9kg, 4.5kg, 2.5kg or whatever) dumbbells
Literally pointless
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
Does anyone have that screen cap where the guy says that a can of soup will make you ache?
have a nice day larping homosexual nerd
Qr system for what?
see pic rel
Their vaxx passport thing.
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.
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.
Do you have a better quality?
That's the original size, I'm afraid.
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
Door frame pullup bar
Rings
16kg & 24kg kettlebell
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
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.
I would suggest investing in really nice shoes and insoles, because by the time you do start feeling it it will be too late
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.
$200 squat rack off amazon
$200 olympic bar weight set
practice pushups, pullups, bodyweight squats, planks, sprints, bodyweight stuff in the meantime.
https://www.angelfire.com/ny5/shenandoah/CA/Charles_Atlas.pdf
You don't need equipment at all.
Very few carbs? mate, you need carbs and protein, Carbs for energy and protein for building muscle! You shouldnt avoid them
But i'm fat. Why should I eat more carbs if i am over weight and in OMAD?
Explain me please
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
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.
No abuse of* carbs
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.
Do farmer's carries rather.
Check if you have any park around in your city with some bars. You can do a lot there.
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!
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.
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.
Also be sure to stretch before and after, flexibility is just as crucial as muscle tone.
Get a bench you can do many weightlifting exercises with a bench and the dumbbells already listed here. Start off with smaller weights.
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)
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
dumb question, what's the big diff between bulgarian squats and your standard lunges?
How much weight the trailing leg supports. BSS makes it more difficult to put much weight on the passive leg.
thanks for the explanation, bless up anon
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.
If i start to run I will frick 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?