Amanda Bisk on how to get a “better than gym” workout from home


While gyms play an important role in workouts, there is no genuine need to attend a gym to reach your fitness goals. Exercise physiologist and elite athletics coach Amanda Bisk explains how to get an effective workout from the comfort of your own home. 

Like working from home, working out at home comes with upsides and challenges. The great thing is that the benefits far outweigh the challenges, which really just boil down to commitment and motivation. These are no small feat, but they are faced no matter where you undertake your workout. The key is to set things up around you to make it easy to just get started.

I’m living proof that you can get a matched gym workout at home. I used to be an elite athlete, training two to three times a day, forty hours a week. Now, like most, I’m a busy person trying to multitask my way through life! I no longer have a coach telling me what to do and I don’t have the luxury of my own regime being the sole focus of my day. Yet, I’m fit, healthy and as strong as ever – and I’ve maintained all my fitness skills by training from home.

From HIIT and strength training to yoga and classes, you can easily do it all anywhere from the living room to the backyard. And you should.

Take advantage of the time saved from getting to and from the gym, then take the time to add a new skill or an extra-long wind-down stretch and meditation (we all know flexibility training is the first thing to go when we are low on time, but being mobile is just as important as working on our fitness…so, no excuses!).

The top four fitness goals that people share with me are all absolutely achievable from home:

  • Trim down: lose some weight after a lifestyle change
  • Tone up: build muscle to achieve a strong, healthy physique
  • Functional moves: like flexibility (and stamina!), picking up and carrying kids around, getting up and downstairs, and bending down to tie shoelaces with ease
  • Learning and mastering fitness skills: working towards a challenge, for example, doing a triathlon or achieving a handstand

These are my top tips for how to get it done:

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Schedule it in

Commit to yourself the way you commit to others, like important work meetings and paid gym classes. Setting regular times might seem basic, but it’s a really effective way of ensuring the day doesn’t run away from you – which is what often happens when you say “I’ll do it later… or after…”!

Before too long, you’ll find you have a routine, and then a positive habit.

Mix it up

You’ll achieve fitness goals quicker than you realise – and be inspired to make new ones – if you always have something to look forward to. If doing the exact same workout every time works for you, then great. But for most people, too much of a good thing can get old, fast. Use your schedule to plot out a variety of workout types. And I recommend trying new things often. You never know what you might discover that you really enjoy.

Track your workouts

An incredibly powerful tool for effective workouts is being able to see tangible outcomes on a micro-scale. It might take weeks and months to reach big goals – you’ll be motivated to stay on those paths if you can see incremental day-to-day improvements. You might have apps on your fit watch that help with this. For me, the new Vitruvian Form is an incredible new smart fitness device that tracks my personal workout data, so each time I step on the V-Form Trainer and look at the connected app, I know how much harder to push to make small gains every day. It all adds up!

Get lift!

Not sure if weights are your thing? I promise they are. Lifting the right amount of weight, in the best way that suits your body and soul goals, is going to benefit you more than you realise. Beyond increasing tone and strength, you’ll improve your posture, sleep wonderfully, gain bone density and more. Resistance training can help you to continue to burn fat for long after your workout has finished, too.

If you have a home gym or free weights and a helpful spotter in the house, that’s fantastic. Most of us don’t. The V-Form Trainer is a super slim-line platform that is easily stored away, yet can generate up to 200kg resistance. Importantly, the smart tech responds to your capabilities, meaning you can lift safely on your own.

Stay balanced

Finally, it’s really important to be balanced in your workouts. You might have goals for specific body parts, but skipping major muscle groups isn’t healthy. There are plenty of amazing trainers out there online, whose job it is to help you make sure you’re training your entire body equally and with the right form.

Find a program and instructor with a vibe that matches yours. The community using my Fresh Body Fit Mind app not only have access to real-time home workouts and yoga (which allow them to find a balance between pushing their body and also giving back) but they also get to do each class from start to finish with me guiding them. This makes it super easy and encouraging to know they are training with the right technique and focus.

Working out from home can really be the key to your training success if you take the right approach and stay committed. I hope that with these tips, you find the right plan of action to get motivated and most importantly feel confident in achieving all of your fitness goals. Happy training!

Amanda Bisk is an exercise physiologist, elite athletics coach and yoga instructor. She is the founder of the Fresh Body Fit Mind app and ambassador for Vitruvian Form.



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