are you wanting to start a body recomposition meaning gain muscle lose body fat to appear
leaner and stronger but you don't really feel ready to go to the gym you don't feel
comfortable lifting weights at the gym you're a beginner and you don't really know where to
start or maybe you just don't have time to go to the gym and you prefer working out at home
are you wondering if you can even do a successful body recomposition from home if you have minimal
or zero equipment and you don't really have a lot of experience strength training in today's
video I'm going to explain it all for you I'm going to go over if it's actually possible to
do a successful body recomposition at home with minimal or zero equipment and zero experience
and I'm gonna break down the simple steps of how to start a successful body recomposition
at home for beginners in that I'll include five main things that you want to focus on if you're
working out at home and you're trying to do a body recomposition then make sure you watch
all the way to the end I'll give you guys my top recommendations if you're looking to start
buying equipment from home to help with your body recomposition and strength training workout we're
gonna get right into it but of course if you're new here make sure you subscribe to my channel
and hit that Bell so you get a notification when I release a new video every single week just like
this one to help you on your Fitness and fat loss Journey my name is Michelle Roots kinesiologist
personal trainer nutrition coach and fitness and fat loss motivation specialist and Mama of two
beautiful baby boys I created this channel to help break down all of the information about Fitness
and fat loss in the simplest and easiest way to understand so if you find this video helpful make
sure you give it a like leave me any questions in the comments below I'm always happy to help
you guys out but let's get right into it can you do a body recomposition at home with minimal or
zero equipment yes yes you can 100 especially if you are a beginner and new to strength training
a lot of people think that in order to see gains or build muscle you need to go to the gym and do
the bench presses and the deadlifts and lift all the heavy weights yes that will work very
well but if you don't have access to a gym you can't afford a gym you don't have time to go to
the gym that doesn't mean there aren't other ways to get you the results maybe you just don't feel
comfortable strength training in a gym I hear this very very often from women you should never feel
uncomfortable but I completely understand why some women would feel uncomfortable strength training
especially if you're a beginner at the gym so if you don't want to go to the gym body weight
workouts at home can be very effective in helping you build overall strength and lean muscle maybe
you only have resistance bands at home or a set of dumbbells perfect you can get a lot done and
I'm gonna break down for you later in the video of what you can do with minimal equipment to
really get the most bang for your buck from all of your strength training workouts and make sure
you're still following some form of progressive overload with minimal equipment so talking about
Progressive overload if you don't know what that is I talk all about Progressive overload in this
video right here I'll link that in the description below if you have minimal equipment or you don't
have any equipment there are still ways you can apply Progressive overload without just always
increasing your weight every time so of course there's increasing your reps there are things like
doing eccentric training so for example if you're doing a body weight Squat and those start to get
easy you can start to incorporate something called eccentric training so you're going down nice and
slow firing up fast you can also add an isometric hold at the bottom of your squat so you could go
down slow or go down at regular Pace fold at the bottom in squat position for five seconds and then
drive back up and repeat that you're just going to challenge the muscle in a whole new way again just
using your own body weight if you have lighter dumbbells and you're getting too strong and you
don't necessarily want to buy heavier dumbbells you can use tools like supersets so super setting
two exercises back to back to really maximize The Strain on the muscle you could do something like
a drop set where you are lifting say the heaviest weight you have is 30 pounds maybe you're doing a
dumbbell row this is what I do at home all the time because my heaviest weight is 30 pounds
you could do six dumbbell rows with your 30 pound weight six dumbbell rows with your 25 pound weight
and then six dumbbell rows with your 20 pound weight to really maximize Again The Strain on
the muscle I like to use myself as an example in all my videos because I literally walk the
walk in everything I preached to all of my clients and you guys here on YouTube let's flash back two
years it was the year 2020. I'm sure we can all understand what I'm about to say so I had
a baby in April 2020 so my second son was born right at the beginning of the madness although
I had a gym five minutes down the street again my business was closed so the gym wasn't open
training clients but I had access to that gym I still had a toddler and a newborn baby and I
didn't have a lot of time to get out of the house to go and do my strength training workouts once I
was ready to start working out again a lot of my workouts were literally just my YouTube videos
that you find on this channel here my follow along bodyweight strength workouts I did those
religiously two three four times a week sometimes to help get my strength back after having a baby I
Strength trained throughout my whole pregnancy right until I want to say about two or three
days before I gave birth but that's me I'm just different it felt good but I still lost a lot
of muscle mass right after I had my baby I knew that building my core back up and building back
my muscle was the way that I was going to lose my baby weight I talk all about that in this video
right here how I got lean after having my second son I didn't rush the process I didn't hop on
a treadmill I didn't go outside and do Sprints and run for hours and hours I focused on build
my strength back and again at that point I didn't even have a fit bench in my basement I had a TRX
suspension trainer and my own body weight so I used my own workouts followed along with those
as well as a few other workouts that I used to do but for the most part I want to say I was able
to build my strength back up using only my body weight so I'm a walking advocate for body weight
strength and really learning how to push yourself and increase your strength by using just your
own body let's move on so if you are looking to start a body recomposition and you're gonna work
out from home with minimal equipment what steps should you take to make sure you are successful
and make sure you are focusing on the right things in order to continue to build muscle and decrease
your body fat to get stronger and leaner one you need to find a strength training program
that you can do consistently three to five times a week three times a week is great if that's all
you have time for 30 to 45 minute sessions if you can get five in a week that's grade two just make
sure you're doing some form of a split rate you're not really destroying the same muscle groups back
to back you're giving yourself enough rest and Recovery if you are a beginner three to four days
of strength training is the perfect amount to get you started so you want to look at your schedule
and schedule those workouts in making sure you are consistently getting those workouts in week
after week I have a free four-week body weight strength training program it's including all of
the follow-on workouts already on my channel here they're super easy to follow along and perfect if
you are a beginner so if you want to download that free four week calendar check out the link in the
description below to grab that free download next you want to make sure you are following some form
of progressive overload so even if you are doing a body weight workout you want to try and continue
to challenge yourself for example in the body weight workouts that are on my YouTube channel
already a lot of the exercises are timed so you're doing 30 seconds of squats 30 seconds of push-ups
45 seconds sometimes it depends on the workout but let's say you are doing a workout that has 30
seconds of squats what I want you to do is one of course focus on form two count your reps how many
reps are you able to get with good form in that 30 seconds before you say burn out or have to stop to
take a break so one form of progressive overload if you were able to do maybe 15 seconds of body
weight squats before you have to stop for that set and take a breather if you build yourself up
to being able to do 30 full seconds of body weight squats that's a form of progressive overload and
that shows you are challenging yourself and you are getting stronger then once you're able to do
that you can start finding things around your house to hold in your hands kids work as great
weights let me tell you that as long as they're small MILF jugs water jugs anything if you don't
have dumbbells you can find ways to continue to make that squat harder then once you've got the
workout set you've got it all in your schedule you want to figure out your calorie deficit so
in order to have a successful body recomposition meaning we need to be eating enough to be able
to build muscle and fuel our body through our workouts but we need to be eating in a slight
deficit in order to help our body I burn fat so I talk all about calorie deficit in this video right
here if you're looking to learn how to calculate your calorie deficit for fat loss go check out
that video I'll link it in the description below you can go watch that after this one and the very
last thing you need to do is be consistent and be patient which I say probably in every single video
I post on this channel everybody wants results fast fast fast fast fast don't work out for a
week and eat healthy for a week and think that you're gonna start all of a sudden be ripped and
have a six-pack it's not going to happen so just put your head down make sure you're continuing to
eat in that calorie deficit hitting your calories hitting your protein and getting your workouts in
as scheduled continue to do that five weeks six weeks and then check in with your progress the
scale inches how your clothes feel your energy levels pictures it cetera so just to summarize
all what I just said what are the main things you want to prioritize and really focus on if
you are doing a body recomposition prioritize strength training so if you only have a few
hours a week to work out I want you to really push the strength training and focus on building lean
muscle of course cardio is great it's great for your health but if you really want to build lean
muscle prioritize strength training first so even if it means you're doing three strength training
workouts and one longer cardio workout a week that's completely fine because again that aligns
with our goals of trying to increase your lean muscle later on when you've built some lean muscle
and you're stronger we can start to work in more cardio but focus on the strength training number
two prioritizing protein and fueling your body not starving your body or looking to build lean muscle
you need to get your protein so minimum 0.7 grams per pound of body weight you want to be getting
every single day of protein so calculate how many grams you should be getting to fuel your body so
remember we are not looking to diet we are not looking to eat 1200 calories a day and starve
ourselves to try and see that number on the scale go down the mindset in a body recomposition is the
long-term goal of building lean muscle which takes time and in order to build lean muscle we need to
strengthen it and we need to eat protein to fuel our bodies number three movement I mentioned that
earlier so making sure you are hitting minimum seven thousand steps a day whether it means you're
going for a 15-minute walk before work a 15 minute walk after work you're parking further away at the
grocery store whatever you need to do of course 10K steps is great but think minimum 7K and even
if you're just starting if right now you only get 2 000 steps a day slowly increase your steps so
start your goal at 4 000 steps a day once you're able to consistently get four thousand steps a day
you increase it to six thousand and repeat repeat repeat so just trying to continue to increase your
daily movement because that is going to increase your total daily energy expenditure in turn
create a larger deficit and hopefully help with decreasing your that and the fourth priority sleep
seven to nine hours a night this is something that's often overlooked with people on a body
recomposition Journey when we are sleeping that is when our body is recovering and our muscles
are recovering so that's where it's really really important again if you haven't slept Cravings go
up energy levels go down energy to push in the gym goes down you don't feel as strong so we need to
give our body the rest and Recovery it needs to really go hard in the gym lift heavier weights
none of this grind all day every day go hard or go home blah blah blah blah blah yeah work hard but
also chill just chill take one to two days a week to just rest recover stretch foam roll do some
Mobility work all of those things are going to really help you and number five important thing I
believe I just mentioned it but it is so important I'm gonna say it again patience and consistency if
you are not consistent with your strength workouts meaning you one day you're doing once a week the
next next week you're doing two a week and then you do five one week and then you're back to one
that's not consistency if some days you're hitting your protein goal and then some days you're so far
from your protein goal and it goes up and down like this that is not consistency so you want to
try your best again everything in moderation and I always say try to be perfect about 80 of the time
because nobody is perfect so if you're hitting around your protein goal consistently So within
10 to 20 grams you're still crushing it you're still doing great and you can continue to work
on that so let's wrap this up here so as promised the last thing I want to talk about is if you have
no equipment at home but you are looking to buy equipment or you want to have a little bit more
to be able to challenge yourself and learn how to use different pieces of equipment but you don't
want to invest a lot of money to literally buy an entire garage gym here are my top recommendations
of things that are easy to have at home don't take up a lot of space and don't necessarily
cost a lot of money so one of the things I would recommend is adjustable dumbbells they are great
great they're fairly reasonable price they don't take up a lot of space because they're all in one
spot and you usually have 10 pounds to 50 or 60 pounds depending on the dumbbells you buy and
they're easy to put away and that will help you really start to increase your strength at home
number two if you don't have them yet resistance bands or mini bands those ones that go around your
thighs that you see everybody using also known as booty bands those are also great tools and easy to
just shove in an ottoman and put away and they're super cheap third thing I would say a small bench
or even a small box I personally before I had my FIT bench in the basement I used to use an ottoman
and that worked out great it was a long ottoman I could do bench press on it I could do step UPS on
it and that worked out fine and I stored all my equipment inside it but you can get a small bench
or a small box even from Amazon in order to do step up exercises bench press dumbbell rows and
then my last thing is something that I love and I use at my studio all the time but I also have
one down in the basement hooked around a door is a TRX suspension trainer or just any any off-brand
suspension trainer that you are able to Anchor to the ceiling or if it comes with a door anchor they
are great tools to use it is just a way of making training against your body weight that much harder
I think if I could pick one tool and only one to have for my home workouts I would definitely pick
a suspension trainer because of the variety of exercises you can do how easy it is to use and
how it can literally just be packed away into a little bag and shoved in a bookshelf or a basket
so there you go those are my recommendations if you're looking to build a little mini home gym for
yourself but as I said earlier even if you don't have equipment and you're at the beginning of your
journey body weight is totally fine and as long as you focus on form mind muscle connection so if
you're doing certain exercises talk to the muscle that you are working really squeeze and activate
that muscle you can get a lot stronger by just training with your own body weight so don't think
that you have to go rush out and buy all of the equipment I have a lot of online personal training
clients who only have a few dumbbells resistance bands at home and they're still seeing great
results because of the way they are programming their workouts and they're being consistent and
challenging themselves in different ways so there you go guys body recomposition at home is possible
if you're willing to put in the work follow the steps and again be patient and be consistent are
you sick of me saying that yet you guys are gonna hear me in your sleep so as I mentioned earlier if
you want that free four-week workout calendar I'll link that in the description below I've
also got an eight week strength training program that follows Progressive overload two four week
phases showing you how to strength train I have one for the gym but I also have one if you only
have dumbbells you can choose between a three day and four day split I'll link that program
in the description below as well so you can find out more if that might be the right program for
you but if you want more personalized one-on-one Fitness and Nutrition coaching check out the link
in the description below as well I will put more information about where you can find out more
about working with me one-on-one to really lock in your workouts lock in your nutrition and be
successful in your body recomposition so as always thanks so much for watching today guys
I really hope this video was helpful and I will see you all with another one next week