After what feels like the longest 8 hours ever at work, nothing will sound worse than the idea of 2 hours at the gym. Except maybe the huge dent it will leave in your pay packet.
However, there are loads of workouts you can do in the comfort of your own home or out in the big wide world, and without a treadmill in sight. There are also lots of natural supplements available too, to help optimise your performance.
We’ve compiled a list of the most effective ways to bulk up without a single trip to the gym, which even the exercise newbies amongst us can soon master:
1. The equipment-free six pack routine
There’s no excuse for skipping sessions with this one, as all you need to rely on is your body strength and weight. By combining a regime of press-ups, plank walk-outs, rolling and bear crawls, you can soon have the washboard abs of a god. Personal trainer Peter Parasiliti gives you the low-down on perfecting the techniques in this simple but effective workout.
2. Invest in a set of dumb-bells
Ok, I know we said we were aiming to keep the funds in our bank account, but a decent set of dumb-bells can be a really good investment in your goal for the ultimate physique. By mixing up a regime with a range of reps working on your chest, biceps, back and triceps, you’ll soon reap the benefits. Also with a combo of lunges and squats, dumb-bells can also be used to target leg muscle build-up. Aim for between 8-15 reps and between 2-5 sets working on each area, and you’ll soon see what we mean by investment.
3. Take up an alternative sport
If the idea of hitting the gym and weaving between sweaty men staring at themselves in the mirror as they lift fills you with dread, you could try a sport instead. And we’re not talking just football, cricket or basketball. There are thousands of sports out there that are more exciting, and provide a more intense workout. Search what’s available in your local area, and you could soon be kayaking, snowboarding, mountain biking or even scuba diving in no time.
4. Get out doors
Apart for being great for appreciating the wonders of nature, exercising outdoors has a number of benefits for both our physiques and our health. Especially at this time of year, going for a run in the cool outdoors has been said to improve your endurance rates, boost your immune system and increase your blood circulation; reducing your risk of heart disease. Going for a sprint in the cold can also help train your body to use oxygen more efficiently, and can therefore increase your speed and your general fitness, which will be great for your dumb-bell routine.
5. Don’t forget the importance of progression
Progression of the weight that you lift and the intensity of your workouts are crucial for muscle building. Pushing yourself that little bit harder at each workout can be anything from adding/lifting extra weight, an extra couple of reps or a few more minutes on the sprint. However, it’s important to realise your limit for a certain time, ensuring that you don’t cause an injury.
6. Find a good protein supplement
Using a whey protein supplement isn’t cheating; it’s a natural tool to aid you on your hunt to perfection. Find a reliable one and you will find your recovery time improves, allowing you to train harder and build more muscle at no extra effort to you. Proven to be 70% better than egg whites, LA Muscle whey protein is a one-of-a-kind supplement for this type of goal, and the best form of protein that your muscles crave.