This winter was a long one. It kind of feels like it’s still going. The sunshine and warm weather have peaked from behind the clouds a few times, but the rain and cold temperatures are making it seem like summer will never arrive.
With all the cold and dreary weather, it’s easy to forget that lake season is right around the corner. Soon it will be time to strut that summer bod. Are you ready?
Here are a few tips to get you going on your summer workout routine. You’ll be rocking that new swimsuit, enjoying a nice pina colada, and soaking up the sun in no time.
Working Out Doesn’t Require a Gym: Natural Resistance
With the constant Instagram feed, new training fads springing up left and right, and all of the pseudo fitness gurus out there, you may feel like you need to spend a ton of money to get fit.
You absolutely do not.
In fact, understanding that you don’t need a gym to get fit is one of the most important aspects of long term fitness. Getting creative with the space of your apartment teaches you that there’s no real excuse to skip a workout.
Your body is the only piece of fitness equipment you need. Think of how gravity is forcing itself upon you while you read this. It will open your mind to the possibilities.
Every time you get out of bed, you’re doing a squat. Every time you pick up something off the floor, you’re doing a deadlift. You may not be applying as much resistance to your body, but who says you need to?
TUT (Time Under Tension) and Bodyweight Exercises
Studies have shown that increased time under tension (TUT) is a great way to reach your muscle tone goals. The idea is that your muscles have to stabilize resistance for a long period of time.
The longer forces act on your muscles, the more calories you burn, and the more your muscles adapt to the resistance.
These are easy workouts to do at home because they require very limited equipment. All you need is your body.
4 exercises that will bring results with TUT
- Squats: The simplest and most effective full body exercise out there. If you’re looking for rocking glutes and slender legs, try 5 sets of continued squatting with good form and good tempo.
- Planks: Another excellent exercise that engages the whole body. If you’re looking for rock hard abs, planking is a sure fire way to get you on the right track. Try five sets at 30 seconds to start off. Gradually increase the time while keeping good form.
- Push-ups: A great upper body work out to tone the shoulders, triceps, and chest. No, these will not make you bulky.
- Pull ups: This is the only exercise that requires a piece of equipment. However, there are ways to get creative while trying this exercise out. I.e. using your door frame or putting a bar across two seats to do inverted pull-ups. The list goes on.
Flexibility and Cardio Training
You may be wondering where all of the cardio is in this workout regiment. You can’t do the following types of cardio in the comfort of your home. But since summer is almost here, you should be outside anyway.
Cardiovascular training shouldn’t be about pushing yourself until you can’t go any longer. It should be structured and regimented to obtain optimal results.
HIIT or High-Intensity Interval Training-
This style of training is all the rage, and for once, the hype is well deserved. High-intensity interval training is fairly self-explanatory. Instead of jogging for three miles at a slow pace, you sprint for a minute and then walk for one, sprint for a minute and then walk, etc.
The science behind this stems from the fact that when you run for long periods of time, your body burns the energy from good sources such as protein. This makes it hard for you to tone muscle. HIIT burns calories from fat, giving you the toned look you so desire.
A little Cardio goes a long way for cardiovascular health-
Let’s say you’re not very concerned with how shredded you are and you just want to feel better. You don’t need a gym to feel healthy. Walking every day goes a long way. It’s a great stress reduction technique and it also burns calories.
The difference between working out intensely and working out minimally is for the most part, aesthetic.
The difference between working out minimally and not at all can have life threatening implications.
Don’t let anyone dissuade you or belittle you into thinking that your form of exercise is pointless. The only thing that matters while you exercise is that you’re safe and having fun.
Perhaps the best all around practice to commit to when it comes to working out in the comfort of your own home.
With its stress reducing effects, improvements on flexibility, and muscle toning effects, there’s no wonder why it’s been around for so long.
There’s loads of accessible videos on the internet that are free. An added bonus to any form of exercise.
A Little Equipment Goes A Long Way
These forms of exercise should show you that fitness is well within your reach without expensive equipment. However, simple equipment investments can take you the extra mile. And they don’t take up too much space like Bowflex.
One of these pieces of equipment is a TRX band. The band was designed by a former Navy
S.E.A.L. and takes body resistance training to the next level.
One of the key secrets to getting results is taking simple exercises and making them a little more complex. TRX does just that.
Another smart investment is a kettlebell. These hunks of metal look more brutal than they are. Despite their clunky appearance, they can easily be hidden in closets so that they aren’t an eyesore.
The advantages of kettle bells come from their versatility. As with the TRX training system, there are literally hundreds of exercises to choose from.
Kettlebells can be incredibly cheap as well. Go to your local thrift store you’ll find plenty.
Yoga mats are also a great piece of equipment to invest in. Not only because of their in-home utility, but also because you can go to the park and decompress on a sunny day.
Get Your Summer Bod the Right Way
Trying to look and feel healthy should always be approached the right way. Crash diets and over training may earn you results in the short term. Eventually, however, they will have negative outcomes.
You don’t need a gym membership to get the physique you’ve always dreamed of. You do, however, need a healthy mindset and a structured routine. You can easliy do this from home. Don’t let anyone tell you otherwise.
Last but certainly not least, while being healthy, don’t forget to get out and enjoy the wonderful weather!