Getting healthier and stronger without gym

[Raymond Reddington]

Hi all,

I'm not really the biggest fan of going to the gym, and the nearest one to me is a bannatynes which isn't really cost effective.

I want to sort myself out a bit, without going to the gym. I want to lose a bit of fat and gain a bit of muscle, nothing crazy, I'm not trying to get massive or anything.

For context, I'm 29, 5ft10 and 12st11lbs at the moment, and the only exercise I'm doing is going for a walk at weekends maybe 4 miles max, so not overly healthy.

I don't really enjoy running as much as I try, so I'm thinking of purchasing a mountain bike which I do enjoy. Didn't get on with road biking so much, so sold my road bike a few years back.

That's the cardio sorted for now, can anyone recommend some exercises to do at home to build a little bit of muscle? I don't have ample space or budget but I was thinking some kettle bells, push up bars etc and get a little routine going, but as you can tell from my post I don't really know what I'm doing or where to start!

If the answer is that it's pointless and I should just join the gym and get a program written for me by the gyms PT then perhaps I can consider it but I'd sooner not go if I can help it.

Cheers,

RR

[jontysafe]

I hate gym too

You'll be amazed what you can manage at home. If you have the room get a bench, dumbell set, bar, some plates and get on YouTube for some workouts.

Even just bodyweight workouts will get you great results.

Get out on the bike and enter some competitions.

[gregs656]

Definitely don't need to go to the gym if you don't want to.

There have been a few threads on this topic over the last year (no surprise there).

You can achieve a great deal with fairly basic kit. With a pull up bar and a suspension trainer (TRX type thing) or some gymnastic rings (my preference) your upper body is sorted.

Legs is a bit more difficult but pistol squats, lunges etc is better than nothing and you can add weight as your progress.

[Strudul]

For fat loss, you can just eat less.

As for strength / health...
Cycling covers legs.
Pull up bar for back.
Couple of chairs for dips.

[mcelliott]

Just to reiterate what's already been said, pull ups press ups and squats of any variety, be consistent with this type of exercise, and you will over time build a very good physique, of course food type will also play its role for getting healthier too...

Edited by mcelliott on Monday 17th May 20:00

[Hoink]

I purchased a Pull Up Mate. Highly recommend and it packs away for easy storage.

I can set it up in less than 3 minutes and have used it twice a week since lockdown first kicked in over a year ago.

[TheThing]

Pull up bar, rings, couple of kettlebells. Use the Pull up bar to hang a pair of rings from. You can use the rings for Pull ups, inverted rows, dips and press ups. Kettlebells for overhead presses, squats and swings. That's your whole body covered with the basics. If you get bored then there are hundreds more movements you can do with them, just search Google and YouTube.

[SlimJim16v]

Strudul said:

For fat loss, you can just eat less.

As for strength / health...
Cycling covers legs.
Pull up bar for back.
Couple of chairs for dips.

Perfect, nice and simple, covers all you need.
I'd add crunches, and add press ups as an alternative to the dips.

[anonymous-user]

Skipping

[redrabbit29]

Strudul said:

Why are his pecs all red? Should mine do this when dipping as well?

[Strudul]

redrabbit29 said:

Strudul said:

Why are his pecs all red? Should mine do this when dipping as well?

It's vital that after performing any chest exercise you beat your chest like a gorilla to fully activate the muscle. This is what gives them that rosy glow.

[Raymond Reddington]

Thanks everyone, very helpful, plenty to get going with

[popeyewhite]

redrabbit29 said:

Strudul said:

Why are his pecs all red? Should mine do this when dipping as well?

You need to lea forward more to bring the lower chest into dips. The picture is inaccurate.

[jontysafe]

popeyewhite said:

redrabbit29 said:

Strudul said:

Why are his pecs all red? Should mine do this when dipping as well?

You need to lea forward more to bring the lower chest into dips. The picture is inaccurate.

and what perv exercises in his pants......

[Scabutz]

Strudul said:

For fat loss, you can just eat less.

As for strength / health...
Cycling covers legs.
Pull up bar for back.
Couple of chairs for dips.

No fking way I am trusting two chairs to take my weight like that/

[Prof Prolapse]

Scabutz said:

Strudul said:

For fat loss, you can just eat less.

As for strength / health...
Cycling covers legs.
Pull up bar for back.
Couple of chairs for dips.

No fking way I am trusting two chairs to take my weight like that/

Whilst you lean forward don't forget.

Two new chairs and a mandible required.

[HTP99]

What about group bootcamp sessions for getting fitter, they are great fun and needn't be too costly if you find the right group?

[gazza285]

When you do that dip thing, are you expected to push yourself back up?

[HTP99]

gazza285 said:

When you do that dip thing, are you expected to push yourself back up?

LOL!

[Deanf]

What are your eating habits like? You've covered everything else that you want to change.

Instead of walking max 4 miles on a weekend, how about getting up an hour earlier and doing 4 miles (or equivalent steps) a day?