If you workout at home and aren't seeing consistent steady gains from those workouts then you're
going to want to see this video.
We're going to cover the top 4 biggest home workout mistakes.
What's up guys, Jeff Cavaliere, ATHLEANX.COM
Today we're going to talk about the top 4 biggest mistakes you could be making if you're
training at home.
Now first and foremost, I think one of the things we have to point out right away is
working out at home does not mean that you can't be working out with equipment.
Right, matter of fact with the ATHLEANX program I made sure that you could do the workouts
entirely at a gym or at home.
It was up to you to decide where you were going to train and where you were going to
be most consistent with them.
However most people do associate home workouts with complete bodyweight only workouts.
And I'm a big fan of those as well as you know.
Our ATHLEAN XERO program completely 100% bodyweight.
That being said, the biggest mistake guys will make when they are looking at home workouts
as bodyweight workouts is overlooking their surroundings.
And what I mean by that is if you look at some of these clips I'm showing you here,
you can take ordinary exercises that give you ordinary results,
and make them extraordinary exercises that give you extraordinary results.
Because we're able to create overload by actually utilizing our surroundings.
Even here, I'm utilizing a staircase to intensify a push up well beyond what it would normally
do and tax me on a regular push up on the ground, right.
We know we need overload and to overload muscles we need to introduce new stimulus and to do
that guys a lot of times we want to utilize the things around us to do that.
So start looking at ways you can intensify your exercises with the things you have around
your house to make these ordinary exercises deliver extraordinary results.
Number 2 on our list of the top 4 biggest mistakes that you could be making working
out at home is Ignoring your back.
Now this is a problem that we see even when we go to the gym and look at the guys that
are training there.
Most of the time guys are favoring those show muscles, you know what I'm talking about,
chest, abs, arms.
In favor of developing their back.
And that imbalance my friend is going to lead to a lot of problems.
Not just from an esthetic standpoint of how imbalanced you look'd if you had a well developed
front side and a poorly developed back side.
But as a physical therapist I can tell you that not paying attention to your back is
going to lead to a lot of problems down the line.
As you get this anterior, posterior big time imbalance set up.
So, what you want to do is, realize that even if you're training at home, that importance
is just as high and you don't need equipment, right.
Because the first thing I'll hear is, Well, I want to workout at home and I don't have
a pullup bar?
Guys, first of all that is just an excuse because you know it is a very easy problem
to solve.
One quick trip to Walmart and you've got yourself a pull up bar, probably less than 20 bucks.
But if that's the case and you don't have anywhere to anchor it let's say, there still
are plenty of options.
And I'm showing you some right here.
Again, doing what we said in number one, utilizing your surroundings, you're going to unlock
a whole lot of exercise potential and possibility just by opening your eyes.
But beyond that in our ATHLEAN XERO program that I referenced before I wanted to make
sure that you have bodyweight options too.
No excuses, the ability to actually train your entire body, front to back, top to bottom,
utilizing nothing but your own body.
So as you see, it's extremely important guys and you don't want to slip that imbalance
but make sure that no matter what you have at your disposal, equipment or non, you're
never overlooking the back.
Number 3, picking the wrong room to workout in.
We know that one of the biggest things and challenges that we can have when we're working
out at home is finding the right intensity.
And I think that one of the issues there is guys are choosing the wrong room.
Right, they think that pushing the coffee table aside and standing up in your living
room is the perfect workout environment.
Now I'm not saying, if that 's all you've got, then that's what you've got to do.
But if you have the opportunity to head down into a nice dingy basement where you can create
your own, sort of workout room and aura.
Then that's what you should do because you want to make it feel disassociated from where
you feel most comfortable, right.
We're not talking about doing the commercial break workout, alright.
Where I'm going to just stand up and do a couple pushup or a couple sit ups in between
every commercial,
and feel like I'm getting a great workout.
Guys, that's not going to generate, I feel, the intensity that's needed to produce serious
results.
And I think if you're watching this video and you're working out at home, you're looking
for serious results.
So don't think that in between commercial breaks of Modern Family you're going to get
this really kickass workout in, most likely you're not.
So try if you can, to produce a room in your house that feels a little bit uncomfortable,
in the sense that I don't want you to feel like it's just one step away from you sitting
on your sofa.
alright.
Make it feel like it's time for you to go to work and you're going to increase the intensity
of those workouts immediately I can almost guarantee it.
Number 4, the final one on our list here, is repeating the same workouts over and over
again.
This is what I call the DVD phenomenon.
Now most of the popular home workout options that we have are on DVD's.
And that makes guys feel as if it's the best option.
But I can tell you there's some major flaws with that.
As I've covered even before in some of our other videos.
The problem with DVD workouts are, they're basically serving up the same workouts to
you over and over and over again.
You quickly accommodate to this guys, your body is pretty damn smart.
.
Your muscles are going to accommodate to the loads in those DVD's and a lot of times the
programming in the DVD does not allow you built in ways to continually progress.
So what you're left with is a plateau, after maybe even the first time through the program.
And that's when guys stop seeing any kind of results.
Certainly not getting muscle building results because that progressive overload is absent.
So, what's most important here guys, is you want to have your workouts continue to be
different.
Continue to challenge you, continue to increase the intensity.
To continue to increase the options for the exercises that you could be doing, ok.
Because, if you think about it, it's like the guy that says, I do a 100 push ups and
200 sit ups everyday.
Alright,at some point that 100 push ups and 200 sit ups he's accommodated to that.
There's nothing that's going to challenge him anymore.
So you want to make sure guys, first and foremost that when you are working out at home, you're
constantly providing your body with something new and different.
And that's not doing the same workouts over and over again.
And that's not following the same DVD over and over again.
You're going to plateau, you're going quickly become unsatisfied with the muscle that you're
building.
And I'm telling you that's the exact reason why.
So with that being said guys, those are the top 4 home workout mistakes that you could
be making, I feel that could be holding you back from building muscle.
Because there's no reason, absolutely no reason why you shouldn't be building muscle at home
either if you're working out with equipment or not, ok.
You could be doing and getting substantial results training in either environment with
or without weights.
So that being said guys, as you know here at ATHLEANX, I try to cover all the bases
for you, provide you with those options.
Depending upon what's most convenient for you and what you're certain circumstances
are that you're going to train in.
So if you decide you're going to train at home with absolutely no equipment at all,
then I would definitely recommend the ATHLEAN XERO program to you.
Because I've got over 160 exercises in there, 6 weeks intense training, no two workouts
the same to make sure it continues to push you each and every time, exactly as I've stated
here.
And of course for you guys following ATHLEANX, we do require limited equipment.
there.
But it's equipment that anybody can have access to.
They can do them in the gym, they can do it at home.
If you prefer to workout at home, for schedule or whatever reasons, you can do that there
as well.
Alright guys, that's it.
If you want to tell me what some of the challenges that you're still facing at home, I'll cover
them in another video.
If there's something that I haven't mentioned here, let me know below and I can cover that.
In the meantime, if you've found this helpful, let me know, leave me a thumbs up below.
And again, we'll keep trying to make some videos to address your biggest needs.
Alright guys, I'll be back here in just a few days.
Meantime, enjoy the superbowl.
Have a good weekend.
Let's go Denver.