If you’re short on time or don’t have access to a gym, it’s hard to know what you should be doing for your exercise. Is walking enough? What about running? How can I build muscle with no equipment?

Just as resistance training is best when you’re at the gym, it’s also the best when you’re at home. Building muscle not only speeds up your metabolism and allows you to enjoy more food, it also gives you the lean, defined figure everyone’s after.

Fat loss is a combination of movement/activity and nutrition. Get both right and you’re well on your way to achieving the body you desire. In regards to your nutrition, you need to ensure you are eating enough food to give you energy throughout the day and to provide you with the vitamins, minerals and nutrients your body needs. You’ll also need to ensure you are not over-eating.

You need to be in a calorie deficit. This means that you are consuming less energy than you burn.

Eating the right foods in the right amounts is the best thing you can do for your fat loss progress. So let’s say you have that down-pat and want to start training. While lifting weights may eventually be necessary to stimulate growth and progress, you can make great progress and get quite far without any equipment.

Resistance training

Depsite not having equipment at home, the plan of attack doesn’t really change whether you train from home or the gym. You want to place enough stress on your muscles to stimulate growth and cause your body to get stronger, leaner and start burning more calories.

This is achieved through resistance training. Bodyweight movements such as squats, lunges, push-ups, sit-ups, planks and heaps more can all provide you with the tools you need to place enough stress on your body and start this growth process.

Staples on my Steel Home program are the Bulgarian Split Squat and the Hip Thrust. 

The Bulgarian Split Squat is a fantastic variation on the squat that challenges you in a completely different way. Once you have mastered the basic bodyweight movements like the squat, you can change them up and increase the difficulty even without equipment or adding heavy weights.

Try throwing 8 of these on each leg into a workout followed directly by 15 Hip Thrusts!

That’s a great way to target the quads, glutes and hamstrings with no equipment at all.

But what happens when you are too strong for bodyweight exercises? Is there a limit on how many reps you can do?

Yes, there is a limit on how many reps you could do before the effort outweighs the reward. But this is a loooong way down the track. You’ll be surprised at how far you can come with just bodyweight exercises when programmed correctly.

And that’s the key to it all — programming.

Get the sets, reps and rest spot on and your body won’t even be able to tell the difference between a workout with equipment and one without. My Steel Home program is a testament to this fact, check it out HERE and sign up for your free trial to download a sample week of programming.

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