Buff On A Budget! – Get Into A Fitness Routine
Being fit and healthy doesn’t have to be an expensive pursuit. For a lot of us, we just don’t have the time or the money to go to the gym 3 to 4 times a week to get those washboard abs or toned arms. But with a few simple tricks, you can get into a fitness routine that works really well for you without having to spend time and money.
If you have space, setting up a little pull-up bar in the garage that fits in a door frame, resistance bands and a kettlebell will be all you need to get yourself to a base level of fitness. Pull-ups are fantastic for the whole of the upper body, and once you get proficient enough, the resistance bands make it much more difficult, so you gradually start to increase your strength in a natural way. A kettlebell is a great option that costs very little. You can work a whole load of muscles by doing kettlebell swings. The kettlebell swing muscles worked include the abs, shoulders, and if you integrate a squat into the routine, you’re working your whole body. As far as starting an exercise routine is concerned, these few items are all you would need at home.
Even if you have no space, you can do high-intensity interval training outside. It’s very popular. Because it is a quick way to get in shape without any sort of a fad attached to it. It’s extremely hard work, and it gets you fit if you put in the effort at the time. For those that don’t take part, you could do this once a week. It’ll work well enough to establish a basic fitness. The basic premise revolves around sprinting at your maximum effort, with intervals of moderate effort. Popular versions include Tabata sprints which explain it in more detail. But all you would need, to begin with, is 20 minutes a week, and it would kick your butt!
The “Body By Science” Method
Building muscle is just simple science. You tear the muscle fibers by piling them under pressure, so they grow back bigger. This method, popularized by Dr. Doug McGuff, involves lifting a machine weight (free weights would not be safe) really slowly over a prolonged period, the concentric (the lifting bit) part would take around 45 to 60 seconds. You then hold the weight just before the “tower on tower” part i.e. where your bones rest on each other. Then the eccentric (the lowering) part takes another 45 to 60 seconds. It’s done with a weight that’s approximately 75% of your body weight, so it’s difficult!
Going through the 5 basic routines that are designed to work every part of your body, it doesn’t take long for you to hit the wall. In fact, the whole exercise routine is done in 20 minutes. So, as a time saver, and a money saver, it’s great. Because you’d only pay for one gym session every 7 to 14 days because that’s how long it would take to recover!