This article will explain the most important steps I suggest you take if you’d like to know how to get in shape at home. The process is quite simple and straightforward.
The only difference between getting in shape at home and the gym really is the workout equipment you have access to.
The most important element of the process is your diet. This is true whether you work out at home or at the gym. You may have heard of the 90/10 rule. 90% of your success comes from developing proper eating habits, while 10% comes from exercise.
As far as exercise goes, there are a few pieces of equipment that I strongly suggest you have handy at home. However, they’re not necessary. This also makes your workouts portable.
If you take the steps below to heart, you should have no trouble getting into shape. Depending on how much weight you have to lose, (or gain), it could take as little as 3 months to see some very significant results. For others, it may start to happen around the 6-month mark.
It really all depends on where you are in your journey. So, without further ado, let’s discuss how to get in shape at home.
Develop Proper Eating Habits
First and foremost, it’s important that you pay attention to your eating habits on a daily basis. What you eat and why you eat it are very important.
This also seems to be the one part of getting into shape people tend to skip over or not take seriously. It is not enough to just “eat healthily” because there are no measuring points in place.
I can’t stress this enough. What you eat matters. In fact, it matters more than anything else. It is what is responsible for the majority of your success getting into shape.
What are you trying to accomplish? What does it mean to you to get into shape? Do you want to lose weight or gain weight?
Are you looking to build lean muscle while stripping off unwanted fat? Do you know how many pounds of fat you’d like to lose and by when? If you’re looking to gain weight, how much muscle would you like to put on?
These questions are important and addressing these issues all start in the kitchen. It all begins with dialing in your daily calories based on your goals. It’s also very important that you dial in your daily protein.
Whether your goal is to lose weight or gain it, getting sufficient protein ensures that you maintain lean muscle mass.
So, below are the steps to take, whether your goal is to lose unwanted fat, or pack on lean muscle.
Steps To Lose Weight
If your goal is to lose unwanted fat, the link below will teach you step by step how to set up a simple calorie deficit. It’ll set you up to lose approximately 4 – 5 pounds per month.
If you have more than 20 pounds to lose, the deficit will be a bit more aggressive and you’ll lose more weight.
You’ll learn how to track calories properly. All that’s required is an inexpensive food scale and MyNetDiary, which is a free health and fitness app that you download to your phone.
This is the food scale I use. It’s less than $10, and it’s worked perfectly fine for me for well over a year. I’ve seen so many people have light bulb moments the instant they realized how powerful a food scale is in transforming their physiques.
The combination of a food scale and MyNetDiary makes it simple to develop new eating habits. It’s amazing how taking 5 – 10 extra minutes per day to track your food intake can absolutely transform your body in only a few short months.
The idea of tracking calories freaks a lot of people out. The very concept of having to use a food scale made me hide away too initially. But trust me. This is the most effective method for weight loss. You’ll bypass all the headaches and frustration of traditional dieting and restrictive eating.
When you make the decision to learn this stuff, you’re going to hit your fat loss goals in ways you never knew possible, and much more quickly than you could have possibly imagined.
Steps To Gain Weight
Maybe you’re on the other end of the spectrum and you want to gain weight in the form of lean muscle. In that case, I suggest eating at a lean bulk.
This needs to be strategically done because you are going to be overeating on your daily calories. The goal is to pack on about 1 – 2 pounds of lean muscle per month.
When done correctly, that’s what should happen. When done incorrectly, it’s easy to pack on a lot of extra fat.
So, the link above will explain in detail how to do this.
Follow A Solid Resistance Training Routine
When the pandemic was at its worst, I got into the best shape of my life. Calisthenics was a huge game-changer for me, and I did it all from home.
Following a simple routine can truly help you transform your body in ways you had no idea possible, all with minimal equipment.
What’s amazing is that a solid calisthenics routine can actually help you build lean muscle more effectively than going to the gym and lifting heavy weights. The reason for this is that you are working exclusively with your body weight, which is an incredible amount of tension.
A lot of folks at the gym aren’t utilizing their full potential during their lifts. However, with bodyweight training, you don’t have another choice. You can’t really half ass a move, because your entire body is in the game.
I follow a full-body workout routine 3 days a week, which targets all your major muscle groups in your upper and lower body, as well as your core. The beauty of the program is that it is tailored to complete beginners as well as advanced. So, moves can be altered to your skill level.
What Equipment Is Needed To Get In Shape At Home?
In truth, you can do almost all the exercises listed in my calisthenics routine with little to no equipment, but I do suggest a few items that will make your life a lot easier.
The pull-up bar I recently purchased is inexpensive and attaches easily to my door frame. It also disconnects without much effort at all. It’s portable and works on almost any door. I also have this one, which I installed myself. But the detachable bars are far more convenient.
I also use a pair of Gold’s Gym adjustable dumbbells, which I’ve had for years, and they’re great for my needs. If I travel, I take my resistance bands with me. If you’re on a budget, the resistance bands will do just fine.
Also, there are some great alternatives to doing biceps curls by using a pull-up bar. I’ve found that close grip chin-ups actually develop your biceps just as effectively if not more so than doing traditional curls with weights. You can learn how to do close grip chin ups here.
One thing that completely blew my mind is the power of walking daily. While I used to go to Kickboxing classes, jog 6 days a week, and work myself to death in Shaun T’s Insanity programs, I no longer do any of these forms of cardio.
Believe it or not, you can burn off more unwanted fat more quickly by simply walking 10,000 steps per day. You can do this at home on a treadmill, or take a stroll around the neighborhood.
I usually do a combination of both. Also, it’s important to note that every step you take counts. Each time you head out to the mailbox, to the car, or run errands, you’re taking steps, and they count. The app mentioned above, MyNetDiary, tracks the steps for you.
Simply leave your phone in your pocket, and let the app do all the work for you. 10,000 steps burns about 400 – 500 calories each time you do it.
You could simply follow the calorie deficit instructions above combined with daily walking, and you’d see amazing weight loss results in a very short time.
Getting In Shape At Home In Summary
If it seems too simple, that’s because it really is. I believe the hardest part most people have with getting into shape is with developing solid eating habits. The eating plan listed above is far simpler to follow than any kind of fad diet because there are no restrictions as long as you monitor your calorie intake.
Take a little bit of time to learn and implement, and you’ll be far ahead most people on their weight loss journeys.
I want to stress that eating low carb isn’t necessary to get into shape. There’s no need to follow any kind of fad diet or restrictive eating plan.
All your exercises can be done from home, with minimal equipment, thanks to the power of calisthenics.
If you have any questions or comments regarding anything written in this article, please let me know in the comment section below, and I’ll make sure to get back to you as soon as possible. Thank you so much for reading!