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** LIFTING HEAVY WITHOUT A GYM **
If you can't get to the gym to lift heavy weights, improvise!
Lifting weights isn't about "how much can you lift".... it's a matter of attempting the impossible sometimes. Push that immovable object! Even if you never move it, your stressing the muscles and THAT is the key!
Here are some exercises that will serve you very well if you can't get to a gym. If you've never tried anything like this, I guarantee soreness (look up DOMS on the internet) - it will happen! Be careful and don't hurt yourself!
Deadlift:
Glove up for this one... open the front door of your car, bend at the waist with your legs straight and grab with an underhand grip just under the door frame. Feet shoulder width apart, keep your back straight, tighten your core, squeeze your butt cheeks together and flip the car over/lift it up. Exert full effort and hold at peak contraction for as long as possible. Relax for a minute, then do it again! (I better not get any claims from your insurance company - don't get too strong!) As an alternative, put some heavy stuff on the end of your couch and do the previous steps. This will develop your lower back.
Floor Chest Fly:
Lay on your back on the floor with arms out to the side with a (full - don't cheat) gallon of water in each hand. Keep your arms straight and bring them directly up over your chest and squeeze tight for a great chest exercise.
Modified Skull Crusher:
Sit on a chair with arms straight up and the water jugs over your head, palms facing each other. Once they're stable, SLOWLY lower them behind you until your forearms are parallel to the ground (your upper arm and shoulders should not move)... quickly push them back up above you and repeat for working your triceps.
Squats:
Fill a trash can with water (up to you how full). Feet shoulder width apart, bent knees, butt as close to the ground as possible, back straight, and give that can a big bear hug and pick it up! Hold this strenuous position as long as possible, take a break and repeat to develop your hamstrings (back of your upper legs), quadriceps (front of your upper legs), butt, and a little in your lower back.
Curls:
Get those water jugs again. Arms at your sides, elbows glued tight to your hips jugs in hand. Without moving any part of your body except from your hands to your elbows, bring the jugs to your shoulders. Instead of going all the way down, only lower them until your forearms are parallel to the ground, then bring 'em back up! Your biceps will get strong fast, so have more gallon jugs ready in a couple weeks!
DO IT! 💪
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68.7 kg
Lost so far: 2.9 kg.
Still to go: 0 kg.
Diet followed: Reasonably Well.
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View Diet Calendar, 07 November 2018:
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1145 kcal
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Fat: 36.14g | Prot: 156.30g | Carbs: 43.02g.
Lunch: Borden Half & Half, Coffee (Brewed From Grounds), Nature's Best Isopure Low Carb Dutch Chocolate. Dinner: Vlasic Zesty Dill Wholes, Kroger Vitamin D Whole Milk, Isopure Zero Carb Whey Protein Isolate (Strawberries & Cream), Isopure Zero Carb Whey Protein Isolate (Strawberries & Cream), Daisy Low Fat 2% Small Curd Cottage Cheese. Supper: Dr. Tobias Triple Strength Omega 3 Fish Oil, Vitafusion Melatonin Gummies, Vitafusion MultiVites Gummy Vitamins. more...
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3118 kcal
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Exercise:
Watching TV/Computer - 7 hours, Sleeping - 6 hours, N.E.A.T. - 15 minutes, Resting - 4 hours and 30 minutes, Showering - 30 minutes, Driving - 15 minutes, Housework - 5 hours and 30 minutes. more...
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steady weight
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