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Resistance training at home for weight loss

Are you doing resistance training at home for weight loss?

You most definitely should and I will tell you why.

When you go on a diet, your calorie intake decrease and you lose weight.

But, when you lose weight you lose muscle as well.

So, what can you do to prevent muscle loss?

You guessed it, resistance training. And, you can do it in your undies.

Table Of Contents

Resistance training at home with and without equipment

Resistance training at home on Youtube – Refer to timestamps for different exercises

As long as you’re training your muscles, you will preserve your muscles during weight loss. You can also save your muscles by consuming a lot of protein. But, too much protein can lead to metabolic disorders. 

[source: Preserving Healthy Muscle during Weight Loss]

So, the safest and cheapest way to keep your muscles during weight loss is resistance training.

Worried you don’t have the equipment?

Good news. You don’t need equipment for resistance training. 

You can use your body or things around the house to create resistance. 

But, it is more effective and convenient with equipment to train your muscles.

Resistance training at home with equipment

My resistance training at home equipment are as follows, and I went over them in this post:

  • Dumbbells
  • Curl bar
  • Skipping rope
  • Mat
  • Shoes
  • Phone

You can buy them one by one or all at once. But, these are what I’m continually using to train my muscles.

There’s not a doubt in my mind that the dumbbells are the best equipment to workout at home. 

They are light, small, and can replace almost every resistance training machines at the gym.

If you have some dumbbells, grab them, and put them to use.

Weight training at home with dumbbells

There are many things you can do with dumbbells. The following are just some of them:

  • Chest press
  • Chest fly
  • Standing chest fly
  • Squats
  • Lunges
  • Shoulder shrugs
  • Shoulder press
  • Front lateral raise
  • Side lateral raise
  • Arm rows
  • Bicep curls
  • Alternating bicep curls
  • Triceps extension
  • And so many more…

Chest press

  1. Grab the dumbbells and lay flat on your back. 
  2. Lift the dumbbells close to your chest, both palms facing each other.
  3. Lay your elbows on the floor while holding the dumbbells straight up in the air.
  4. Push the dumbbells straight up, then slowly bring it back down to its starting position.
  5. Repeat.

Chest fly

  1. Grab the dumbbells and lay flat on your back.
  2. Lift the dumbbells close to your chest, palms facing each other.
  3. Push the dumbbells straight up into the air and slowly lower them to your sides, keeping your arms slightly bent and perpendicular to your chest. Lower the dumbbells as close as possible without touching the floor.
  4. Slowly raise the dumbbells back up in the air keeping your arms a bit bent. 
  5. Slowly lower the dumbbells to your side, keeping your arms slightly bent again. 
  6. Repeat steps 4 and 5 until finish.

Standing chest fly

  1. Start by standing up and holding the dumbbells on your side.
  2. Turn your palm, so it’s facing forward.
  3. Keeping your arms slightly bent, lift the dumbbells forward just past your shoulders.
  4. Slowly lower it back down to the starting position.

Squats

  1. Stand straight with the dumbbells on your side.
  2. Position your feet at shoulder width.
  3. Don’t look down, don’t look up, keep your head looking ahead.
  4. Keep your back straight.
  5. Slowly lower your butt until your thighs are parallel to the floor.
  6. The front of the knee should be in line with the front of your toe.
  7. Raise your body back up by straightening your legs to the starting position.

Lunges

  1. Stand in a neutral position with the dumbbells on your side.
  2. Keeping the dumbbells to your side, step forward with one leg.
  3. Lower your body down, not forward, keeping your back straight.
  4. Your knee shouldn’t go past your toes.
  5. Lift your body back up to the starting position.

Shoulder dumbbell shrugs

  1. Keep the dumbbells on your side and feet together.
  2. Keep your shoulder blades together and arch your back slightly.
  3. Lift the dumbbells by shrugging your shoulders upwards.
  4. Lower the dumbbells back down by relaxing your shoulders.

Shoulder dumbbell press

If you have a bench with a backrest, I highly recommend you use it. Otherwise, you should keep it light.

  1. Sit on a bench, chair, or any flat surface without armrests.
  2. Hold the dumbbells with your palms facing forward.
  3. Bring the dumbbells up to your shoulder height.
  4. Push the dumbbells up.
  5. Bring the dumbbells back down to your shoulder height. 
  6. When you bring the dumbbells back down, keep the dumbbells in front of your shoulders. Never behind your shoulders. This will put too much strain on your rotator cuffs.

Front lateral dumbbell raise

  1. Stand in a neutral position. 
  2. While holding the dumbbells on your side, your palms facing each other.
  3. Raise the dumbbells forward while keeping your arms straight until chin level.
  4. Slowly lower the dumbbells back down to its starting position.

Side lateral dumbbell raise

  1. Stand in a neutral position.
  2. Hold the dumbbells on your side, palms facing each other.
  3. Raise the dumbbells sideways up to your chin height.
  4. Slowly lower it back down to your side.

Dumbbell rows

  1. Place one knee on an extended bench.
  2. Place your left palm on the bench.
  3. Straighten back and keep it straight throughout the movement.
  4. Never hunch your back or vice versa. Keep it straight.
  5. Grab the dumbbell with your free hand.
  6. Lift the dumbbell up slightly backward.
  7. Slowly lower it back down and lift it again.

Bicep curls

  1. Stand with the dumbbells on your side.
  2. Simultaneously lift the dumbbells by bending your arms and turn your palms to face upwards until your arms are fully bent.
  3. Slowly lower the dumbbells back to your sides.

Alternating bicep curls

  1. Stand with the dumbbells on your side.
  2. Lift the dumbbell with your right hand forward while turning the palms facing up.
  3. When you start to bring the dumbbell down, at the same time lift the other dumbbell forward, turning your palm to face up.
  4. When you do it right, one dumbbell should be curled all the way, and the other is back to its starting position.

Triceps extensions

  1. You can do this by standing up or sitting down.
  2. Stand up or sit on a chair.
  3. Grab a dumbbell and raise it over your head.
  4. Drop the dumbbell behind your head down. Don’t whack your head.
  5. Raise it back up over your head and repeat.

There are many more exercises you can do at home with dumbbells. These are just the tip of the iceberg.

Resistance training at home without equipment

Ok, so you don’t have any money to buy equipment. That is ok. You don’t need equipment to get a proper workout. All you need is your body and a spark of creativity.

Well, you don’t need creativity because I will lay it all down for you.

The following is how I work out at home without equipment:

  • Squats
  • Lunges
  • Bulgarian split squat
  • Pushups
    • Normal
    • Wide grip
    • Diamond
    • Decline push up
  • Crunches
    • Normal
    • Side crunch
    • Reverse crunch
  • Towel curls

Squats

  • Stand with feet shoulder-width apart.
  • Pretend there is a chair behind you and slowly lower your bum to sit.
  • Stop when your thighs are parallel to the floor.
  • You can straighten your hands in front of you for balance.
  • Slowly raise your butt up to your starting position.

Lunges

  • Start by standing in a neutral position.
  • Take a step forward with one leg and hold this position.
  • Lower your back knee as close to the floor as you can and stop.
  • Raise your knee back up and repeat the process.
  • When you had enough, repeat the process with the other leg.

Bulgarian split squats

  • Start in a neutral position with a chair behind you.
  • Place your left foot behind you on the chair, resting the top of your foot on the chair.
  • Lower your left knee close to the ground.
  • Ensure your right knee doesn’t go past your right toes when lowering your left knee to the ground.
  • Raise your left knee back to the same position.
  • Repeat the process with the right leg.

Push-ups

Push-ups are great for building chest muscles as well as your triceps. The following is the traditional pushup.

  • Lay on your stomach.
  • Place your hands just beside your chest, palms down.
  • Tighten your butt and abdominals to keep your body straight.
  • Push your body up.
  • Keep the body, butt, head, and legs straight. 
  • Lower your body until you are almost kissing the floor.
  • Push your body up.

Wide grip pushup

Similar to the regular pushup, but your hands are at a wider stance, past your shoulders.

Diamond pushup

Similar to the traditional pushup but with your hands forming a diamond shape and doing a pushup.

Decline pushup

Again, similar to a pushup. But, you place your feet on a chair.

Crunches

  • Lay on your back.
  • Bend your knees.
  • Lay the back of your hands on your forehead.
  • Using your upper abdominal muscles, lift your upper body off the floor by a few inches.
  • You should feel the burn on your upper abs.

Side crunch

  • Lay on your side.
  • Turn your upper body, so it’s flat on the ground.
  • Place the back of your hands on your forehead.
  • Lift your upper body using your abs.
  • Lower it back down and repeat.

Reverse crunch

  • Lay on your back and bend your knees at 90 degrees.
  • Your feet flat on the floor. Keep your arms near your sides with your palms down.
  • Keeping your knees bent at 90 degrees, raise your legs off the ground and your thighs are vertical.
  • Try to reach your face with your knees as you can comfortably go without lifting your middle back off the mat.
  • Your hips and lower back should be off the floor.

Towel curls

Towels aren’t just for drying yourself off. You can also use towels to train your biceps.

  • Sit on the floor.
  • Grab each end of the towel with your hands.
  • Put your left leg in the middle of the towel.
  • Lift your leg by bending your hands.
  • You can add resistance by pushing with your leg.
  • You can adjust your grip to target different bicep muscles. Neutral grip for the long head. Supine grip for the short head.
supine grip to target the short head of the bicep muscle
Supine grip

neutral grip to target the long head of the bicep muscle
Neutral grip

You can also do this standing up.

Yup, there are two muscles in your biceps. One is the short head and the other, the long head. When you start targeting both muscles, your biceps will grow even more.

a skeletal diagram showing the short head of the biceps and the long head
Long head and short head of the biceps

Superman back workout

No, you won’t turn Superman with this workout, but you do get to train your back without equipment.

  • Start by laying on your stomach and pretend you’re flying like Superman. Arms and legs stretched out.
  • Now, relax and drop your arms and legs if you haven’t already done so.
  • Lift both your arms and legs up in the air while keeping them straight.
  • Hold for as long as you can.
  • Slowly relax and drop your arms and legs.
  • And repeat.

You can also do this exercise by lifting your left leg together with your right hand. Alternate with the other arm and leg.

Conclusion

There are many ways you can do resistance training at home. And it doesn’t matter whether you have the equipment or not.

If you are going to buy equipment, invest in dumbbells. Make sure you buy dumbbells that can grow with you. 

Dumbbells have different sizes. I found out the hard way that each manufacturer does it differently.

I wanted to have more weight plates because the weights I had were insufficient. Yup, I was getting HUGE! Ha!

So I bought weight plates without considering the size of my dumbbell handles. What a big mistake.

I had to return the weight plates because it wouldn’t fit my original dumbbell bar. Tracking down weight plates to fit your old handles is a lot of hassle and frustrating.

So, buy the dumbbells all at once or stick to one brand.

If you don’t have the money for dumbbells now, you can use your body weight to train your muscles. 

As you get stronger, invest in resistance training equipment. And, hopefully, you’ve been saving all this time for dumbbells.

In this day and age, everyone can just Google something, and you’ll become an expert. For example, search “how to lose belly fat” on Google, and you get a plethora of answers from health websites.

Everyone knows how to lose weight, yet, why are there so many people that are struggling?

You know what to do, you know what to eat, so why the heck are you having a hard time losing the kilos?

When I was younger, I used to work out daily. But, that everyday thing did not last. I would quit after 1 or 2 months then start again when I feel like it. It was a cycle that prevented me from finding success.

Today, I am older, hopefully, wiser. I get up looking forward to exercising, and if I miss one session, I will make up for it by doing extra. So, what changed? It was my mindset.

Many things can impact your mindset—people around you, work, and yourself.

Get the right mindset to beat the fat. Unbound the pounds that are crippling you. Finally, achieve your ideal body and the life you truly deserve.


“I have the metabolism of a sloth and a body that hates putting on muscles. This curse motivated me to study weight loss and nutrition. I want to share my experiences and knowledge to help you achieve your ideal body.”

— Christian Tanobey

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