Recommendation on Exercise Routine / Plan at Home and Gym.

Dear fellow Oz bargainers,

I am determined to loose some weight (accumulated over years) thus, started home exercises using dumbbells by following random exercise on YouTube. In time, I realized it would be more effective if I follow certain exercise routines and would be more efficient to reach my goals. My goal is to loose fat and gain some muscle. I have never been to a gym.

I would like to ask for recommendations, if there are any fixed routine or plans that you use or follow at home or a gym which is efficient and cost effective?. At this point, I need a set of everyday exercise routine that I can follow along like HIIT training, gym training or something similar.

Someone, recommended me F45 but $60/week is way too much for me.

I am in NSW and currently in lockdown but looking to join a gym soon after it reopens.

Thank you

Comments

  • +6

    100 sit-ups, 100 push-ups, 100 squats, and a 10 kilometer run every day for 3 years.

    • This is something, that definitely works mate, however due to time constraints cant do it everyday. Not a bad idea, to set this aside for a weekend. :)

      • Google that routine….

    • +3

      Possible side effects.

      1. Loss of hair
      2. Becoming the strongest being in the universe
      3. Constant boredom
  • I recommend Les Mills on demand website. You can get a two week free trial but I think the yearly cost of about $250 is really good value (you can pay monthly but it is more to do it this way.) LMOD have all different types of workouts of an hour or less, these workouts are the same as those taught at gyms. I particularly like bodypump (weights) and bodycombat (martial arts style boxing, sort of) because they don't require a lot of room.

    • Thank you @robbyjones I will certainly have a look. Cheers.

  • +3

    What's your Gender, Age, Height, and Current Weight ?
    And what are your goals (and what timeframe) you are trying to achieve?

    As a rule of thumb:
    - weight loss is dictated by your diet +80% (1%-20% are other factors)
    - muscle building is dictated by resistance training +50 (20-50% are other factors)

    Majority people actually don't hit their fitness goals, and the small percentage of people who are successful, these are what they have in-common:
    - schedule (they plan their week)
    - consistency (have a routine)
    - simple (they really dumb things down for themselves)
    - support (have gym-buddies, supportive friends, and push away negative family/people)
    - dedication (they actually want it, not "sorta" want it)

    …so if you want to be successful, spend your focus on things that matter, and what will make your journey efficient. Don't listen to 90% of "professionals" on the internet who don't care about you, and are mostly interested in the clicks, likes, followers, subscribers, sponsors, their online books, and other products because tHeY aRe kiLLiNg yOur gAiNS.

    • Using fake weights is killing your gains

    • Thanks @kangal for your motivational comment . Now, I know the things that I need to fix within my current lifestyle. Cheers.
      I am 30, male, 5' 7" and 74 kg. My goal is to drop to 65 and gain muscle so I look fit. I am after a good routine so I have a consistent sessions every session period.

      • +1

        I would maintain your calories/weight for now, and change your diet to something that's healthy (if you aren't already doing it). Focus on doing safe weights, and building up your strength. In time, you will notice your strength increase but not much muscle growth. It takes time, but eventually you will have the muscles themselves growing in size and have better definition. Then just do a period of fasting so you lose a lot of body fat, whilst maintaining your weight-lifting. In this short time, you will see much better definition (eg 6-pack abs). Congratulations, you've hit your goal/milestone. The negative aspect now is that you need to keep that lifestyle to maintain that body.

        I know every individual is different but I think body recomposition usually goes like: Bulk, gain weight, gain strength, gain muscle, Cut, lose fat, gain definition, then rinse-repeat. It's generally less efficient/slower to be focused on losing weight and building muscle at the same time, that's why they recommend the Bulk/Cut phase. As one person explained to me; "you have to change gears (bulk), before you start revving up (cut) to the redline again".

  • Step 1) Work out your Total Daily Energy Expenditure https://tdeecalculator.net/, workout what calories you need to eat to be in a calorie deficit. There is no such thing as cheat days, you can eat anything as long as you are under your calorie balance. However, saying this, eating healthy will improve your overall health regardless if you are losing weight or not. The reason why you would need to most likely cut back on fast food, junk food a lot is because it is very calorie dense.

    Work out your macros and keep your protein up, don't neglect carbs and fat though, they are pretty important too.

    Step 2) Drink a good amount of water

    Step 3) Aim for 10,000 Steps every day, no matter what

    Step 4) Take progress photos, at least 2-3 times a week, preferably on an empty stomach. Also weigh yourself on an empty stomach so you know what you are working with. Keep in mind your weight fluctuates so some days you will be lighter than others and this is why you take progress photos to notice the changes.

    Step 5) Best workout split for beginners is a 2 to 3 day full body split where you just work your entire body. It is highly unlikely you have all the equipment to replicate the gym experience, so would recommend getting a gym membership at a cheap gym.

    If you live near Auburn or Casula —> Planet Fitness is about $6 a week
    If you are a student Snap Fitness is about $11.25 a week.

    Regardless, it is worth it investing in a gym membership despite the cost seeming extensive.

    Structure your workout with strength training in the beginning followed by HITT or LISS cardio at the end. Again, keep your protein intake steady and high, have plenty of fibre and drink water.

    Once you are serious and want to get some serious gains, consider a 4-6 day split like an Upper/Lower, Push Pull Legs.

    If you plan to solely keep it to home workouts, consider following Calisthenics youtubers, however I do not know your fitness level and a lot of those workouts require beginners to be somewhat fit.

    Your weightloss is a long-term thing and you need to build sustainable habits. Avoid any of the bullshit diets like keto, etc.

    Just train right and eat right. Indulge sometimes and you will be good.

  • +1

    Thank you @thriftysach for your illustrative reply. Yes, its been months in home workout with dumbbells' and weekends 10k run. I can see some progress but minimal.
    Going forward, I will definitely will join a gym and set up a good exercise routine with healthy habits. I will now start to check my calorie intake. Thanks for the link.

  • +1

    Losing weight is 90% diet. I believe simply walking for 30 minutes a day, everyday to kick start your new routine is all you need.

    If you do want to workout, don't use weights. Use the resistance of your own body. Push ups, dips, sit ups.

    • @juiciness are there any certain reasons for not to use weights?

      • +1

        No, just a way to avoid investing in weights at the beginning.

        • That's right @Juiciness, well said.

  • join a group fitness gym like f45, usually you can negotiate a good rate, I've paid $1000 for 7 months each time i've renewed up front. ie 142 a month.

    if you were self motivated and knew what you were doing you wouldn't be in the position in the first place. you may buy all the kit but not bother using it, or know how to use it. Going to a gym gives you access to equipment, social benefits and provides structure which is easier to follow than setting something up at home. if there wasn't in any value in that, people would be fit just by doing body weight exercises, ie burpees, jumping jacks, running up stairs, at home and gyms wouldnt exist.

  • @foolsgood you are right, self motivation can be a big issue just to get things started. Yes, I have considered going to the gym and follow a good exercise routine. I am doing home exercise with random youtube videos however, now I will find a good fixed routine and after lockdown lifts up I will join a gym. Yes, maybe joining f45 for few weeks to start things out is a very good idea.

  • Mate, you are only 74kg @ 5'7" that is really not so overweight.. I would say first go to YouTube and start there, there is incredible free content in the fitness realm. I have spent a lot of time looking at many different channels, these are the ones that have helped me so much in the last year. In looking for a channel the things I want are people who put educating folks first rather than making money (many of these channels do have a program to sell, yes, but their main focus is to try to make you better, money is second…. so many channels out there just want to make money off people, I avoid these as they are a waste of time). Don't overlook the calisthenics/plyometrics guys too, you might not think you can build muscle with bodyweight but you absolutely can and bodyweight is free :)

    -Anabolic Aliens (follow alongs, home workouts)
    -ATHLEAN-X (Jeff is the guy I most admire in this genre, mainly weights)
    - Chris Heria (bodyweight)
    - Gravity Transformation
    - Hybrid Calisthenics (calisthenics)
    - Ryan Humiston (no nonsense beast, deadpan humour is his shtick)
    - The Bioneer (plyometrics/bodyweight/weight training, this guy is amazing)
    - Tom Merrick (bodyweight, seems like an awesome bloke)
    - Jeremy Ethier
    -Jeff Nippard (body building referencing scientific studies)
    - Calisthenic Movement (calisthenics obv, excellent channel)

    Good luck and enjoy the journey :)

    • +1

      @Stoffo that is a nice list. I will definitely give them a go. Thank you.

  • +1

    If your aim is to lose fat more than gain muscle, simply eat less til your weight starts to drop. Aim for a small drop each week for a long time. If it's not dropping, have one less snack per day, or smaller portion in a main meal til it starts dropping.

    Don't let yourself get too hungry or you won't last. If you get too hungry, have a boring snack on hand that you can have. Like a tin of tuna. Over time you will prefer to be hungry than eat another tin of tuna!

    • +1

      This is true, losing weight is primarily an eating less game in the short term - but there is significant evidence that people who exercise whilst reducing caloric intake are more likely to keep the weight off longer.

  • +1

    Peloton App. Free trial. You dont need a peloton bike. They have all sorts of other workouts on there as well as various lengths of time, and it keeps a track of your consistency, which is the hardest thing about exercising.

  • +1

    There’s a few free apps around with exercise ideas and programs.
    - Nike Training Centre
    - 7minute workout (good if you’re time poor) I know a few people have have done this consistently and lost a heap of weight, probably a few times a day at least is better
    - Daily workouts

    There’s also free telephone coaching as part of the get healthy service in NSW https://www.gethealthynsw.com.au/ most states have something similar.

  • +1

    Hey I went through a similar phase as you at your age and height.

    If you have never lifted at a gym before you will experience some quick gains if you just focus on compound lifts (squat, deadlift, bench, overhead press, rows, chin ups) for three months.

    I followed greyskull lifting program (google it) as a complete newbie and my body changed a lot over that time. All it takes is one hour a day three days a week for those lifts with steady progression.

    After 3 months the progress sort of slows down and you need to figure out what works from that point on but I can recommend this as a novice program that I found on reddit.

  • Thank you all for your feedbacks and recommendations.

  • Thanks a lot for all the suggestions