Help me with home workouts.

[Neon]

So I have a 30-40 lb dumb bells, 5-45 plates no barbell, and some bands, what do I do to get ripped.

 

[Best in Show]

Literally don’t need any of that.. you can lose as much weight as you want running long distance or sprints, I prefer sprints, and also hiit training. Look up the app “ cardio App” on your apple store or app store, I do 10 minutes of hiit training right out of bed fasted cardio and 10 minutes before I shower at night and do around 2.5 miles of jogging every other day. Never been in better shape. Hope this helps

 

[Chops]

dont eat like an asshole and go play a sport

 

[Jabz]

If u want to get ripped mainly diet tbh..but u can do alot with just a set of dumbells...do you have a bench?
If not
Shoulder - dumb standing shoulder presses/ dumb laterial raises / dmb front raises
Chest - lying dumb chest press/ lying chest flys
Back - dumb bent over rows/ dumb deadlifts
Arms - dumb bicep curls / dumb hammer curls / dumb concentration curls/ overhead tricep extensions/ lying tricep extension
Legs - dumb weighted squats / dumb walking lunges
Traps- dumb shrugs
Plenty more just look it up heaps of info

 

[Neon]

Literally don’t need any of that.. you can lose as much weight as you want running long distance or sprints, I prefer sprints, and also hiit training. Look up the app “ cardio App” on your apple store or app store, I do 10 minutes of hiit training right out of bed fasted cardio and 10 minutes before I shower at night and do around 2.5 miles of jogging every other day. Never been in better shape. Hope this helps

Can I look ripped just eating less and doing nothing?

 

[Cattywompus]

So I have a 30-40 lb dumb bells, 5-45 plates no barbell, and some bands, what do I do to get ripped.

If the 45 plates have slits in them you can use them to do quite a few things. Ideally do whatever you can to get a squat rack that you can use for benching and squats, but what you have now you can use for alot of things.

Legs- you can do lunges, you can grab the sides and do lunges, or hold them up and do lunges, you can hold the plates and do front squats with them(goblet squats)

Chest- you can lay flat and press the plates, or hold a plate together with your hands(like you are praying while laying flat and push it up for an intense middle chest workout) if you lay the plate on your chest and press up, you will really feel it on your upper pectoral muscles. Combo that with pushups.

Back- you can do dumbbell rows, bend over a chair and arch your back, have a 45° bend in your elbow, and slowly pull the dumbbell parallel to your side, be sure to engage your lats and don't yank the weight.

Arms, you can do overhead tricep extensions with the plate, and overhead extensions with the dumbbell. You can also do rear extensions with the dumbbell as well(same position as the row but instead up pulling it parallel, you extend your arm back to have your arm parallel to your side) the weight might be heavy, if that's the case try and use both arms and do the overhead extensions. If you have steps, or a sturdy chair, you can do dips, and you can put the plate in your lap to make it a little more intense.

For biceps you can do all kinds of curls with the dumbbell, you can definitely YouTube that one, there's a million and 1 different ways to curl a dumbbell, just start off with the traditional way of doing it, and you can evolve from there!

Shoulders- there are many parts to your shoulder, and you really want to be delicate with them until they are strong because a shoulder injury is not something to take lightly. Try and just do shoulder presses with the plates and dumbbells, if you get some lighter weights and can do rear extensions and side extensions. You can also do shrugs with the 45 pound plates. Just grab through the holes in the plates, have them at your sides while standing up, and slowly try and lift the weight up.

Abdominals, you can do planks, crunches, leg lifts, hello dolly's, tons of ab workouts. You can YouTube tons of those as well.

Cardio is always good, if you are trying to be lean and shredded, definitely just do some running 3 times a week, more or less, whatever you feel like doing.

I apologize for being all over the place, but you have tons of capabilities with what you have. I would definitely try and get a barbell for your plates asap, and a rack so you can do squats and bench. Feel free to PM me if you have any questions man, but YouTube is your friend, and there is alot of information on the internet.

Don't go through the motions, engage your muscles, and really feel it. You'll feel the desire to feel a pump, and really fall in love with the act of working out, and not just the results. Good music really helps too.

 

[Light]

My mom said I was getting fat yesterday

 

[Neon]

I don't want to train like a strength athlete or power lifter. I just want to look as jacked as I can with what I have btw.

 

[LecolaEU]

The question is what's your goal for workouts? Do you want sixpacks, shredded body and lower body fat? or Do you want to be bigger and muscular?
-Check google/youtube for Bulking programs for being larger. Bulking diets, bulking workouts...
-Check for definition diets and workouts for lower body fat, sixpacks etc..

 

[Neon]

The question is what's your goal for workouts? Do you want sixpacks, shredded body and lower body fat? or Do you want to be bigger and muscular?
-Check google/youtube for Bulking programs for being larger. Bulking diets, bulking workouts...
-Check for definition diets and workouts for lower body fat, sixpacks etc..

I want to be lean and six pack, I been bulky my whole life.

 

[Cattywompus]

My set up. I don't have time for gym membership anymore, I just do it at home.

 

[Chops]

I don't want to train like a strength athlete or power lifter. I just want to look as jacked as I can

got some bad news for ya, buddy

 

[Neon]

got some bad news for ya, buddy

I want to look the best with what I have, I don't want to bench,deadlift or squat.
[doublepost=1563797649,1563797588][/doublepost]

My set up. I don't have time for gym membership anymore, I just do it at home. View attachment 12210

Me either I want to get ripped at home with what I have.

 

[LecolaEU]

I want to be lean and six pack, I been bulky my whole life.

Stop eating sugar...This is the main step. Limit your carbonhydrates. Eggs and low fat meats will be your best friend. Loose weight slowly, hard diets end up loosing too much muscle. Walking is the best way for burning body fat. (google: steady cardio)

 

[Neon]

Stop eating sugar...This is the main step. Limit your carbonhydrates. Eggs and low fat meats will be your best friend. Loose weight slowly, hard diets end up loosing too much muscle. Walking is the best way for burning body fat. (google: steady cardio)

I will do a if it fits your macros diet and get ripped eating mcdonalds.

 

[LecolaEU]

You'll eat too much trans-fats and saturated fats with Mcdonald's and fast food types. Eating quality fats are very important for hormones. I advice olive oil or peanuts. Hormones are very important. Mcdonald's make us happy but low quality fats are big deal...

 

[Neon]

You'll eat too much trans-fats and saturated fats with Mcdonald's and fast food types. Eating quality fats are very important for hormones. I advice olive oil or peanuts. Hormones are very important. Mcdonald's make us happy but low quality fats are big deal...

Idc man gonna do iifym diet, thread is not about diets.

 

[Chops]

I want to look the best with what I have, I don't want to bench,deadlift or squat.

Alright, I'll stop being pithy and actually give you a real answer.

So you know Im not talking out my ass I was, until very recently, a professional weightlifting coach and personal trainer. This isn't a "this works for me" recommendation but rather "this has worked for the hundred of people I've coached in my life" including national athletes, SWAT team members, D1 football players, etc.

When I say dont eat like an asshole, I mean it. Eat meat, lots of it. Protein intake is the single most important factor for body composition. Veggies? with reckless abandon. Fruit? maybe every now and again. Carby foods like rice, potatoes and bread? Only if you earned it. If you want a solid diet template, I HIGHLY recommend the RP Diet app. I've been using RP with clients for years. Its real food, no gimmicks, just macro tracking and meal timing. It's great. I've had athletes drop 15 kilos while adding 20+ kilos to their totals on RP. It's insane. best $15 a month you'll ever spend.

Working out is really whatever is gonna keep you interested (thats why I said "play a sport" but also because you strike me as a guy that needs a competitive outlet) But with dumbbells you can do a lot. 4-5 sets of 10-15 reps of things like goblet squats, lunges, DB romanian deadlifts, side lunges, etc will do wonders for your legs and hip girdle. Overhead presses, floor presses, lateral flys, DB rows, etc will do great for your shoulders and arms.

That said, large compound movements with a barbell (squats, deadlifts, Bench, RDL, power cleans, etc) are gonna get you better results and faster. Do consider a gym membership.

Do abs every day. And do it like Ali. Dont start counting reps until it starts to hurt. Russian twists, weighted sit ups, planks, etc. Go for a jog for ~30 minutes every 2 days or so.

The fundamental thing you need to keep in mind is that with weight training and working out, the body will adapt to the stress youre giving it. So every week or so, you need to give it more stress. Not much, maybe just a heavier dumbbell, an extra rep on every set, and extra set, etc. Small, sustainable jumps.

 

[LecolaEU]

thread is not about diets.

Low body fat = diet + workouts
The thread is about loosing fat.

 

[Neon]

Alright, I'll stop being pithy and actually give you a real answer.

So you know Im not talking out my ass I was, until very recently, a professional weightlifting coach and personal trainer. This isn't a "this works for me" recommendation but rather "this has worked for the hundred of people I've coached in my life" including national athletes, SWAT team members, D1 football players, etc.

When I say dont eat like an asshole, I mean it. Eat meat, lots of it. Protein intake is the single most important factor for body composition. Veggies? with reckless abandon. Fruit? maybe every now and again. Carby foods like rice, potatoes and bread? Only if you earned it. If you want a solid diet template, I HIGHLY recommend the RP Diet app. I've been using RP with clients for years. Its real food, no gimmicks, just macro tracking and meal timing. It's great. I've had athletes drop 15 kilos while adding 20+ kilos to their totals on RP. It's insane. best $15 a month you'll ever spend.

Working out is really whatever is gonna keep you interested (thats why I said "play a sport" but also because you strike me as a guy that needs a competitive outlet) But with dumbbells you can do a lot. 4-5 sets of 10-15 reps of things like goblet squats, lunges, DB romanian deadlifts, side lunges, etc will do wonders for your legs and hip girdle. Overhead presses, floor presses, lateral flys, DB rows, etc will do great for your shoulders and arms.

That said, large compound movements with a barbell (squats, deadlifts, Bench, RDL, power cleans, etc) are gonna get you better results and faster. Do consider a gym membership.

Do abs every day. And do it like Ali. Dont start counting reps until it starts to hurt. Russian twists, weighted sit ups, planks, etc. Go for a jog for ~30 minutes every 2 days or so.

The fundamental thing you need to keep in mind is that with weight training and working out, the body will adapt to the stress youre giving it. So every week or so, you need to give it more stress. Not much, maybe just a heavier dumbbell, an extra rep on every set, and extra set, etc. Small, sustainable jumps.

Will apply everything but my diet will be eating whatever I want just eating 500 less calories under tdee.
[doublepost=1563798930,1563798884][/doublepost]

Low body fat = diet + workouts
The thread is about loosing fat.

I will get to low bodyfat eating whatever I want just 500 calories under Tdee.