The GYM or nothing?
It doesn’t have to be like that
Hello, in this vlog, I want to talk about the fact that for some people, it’s either, they have access to a gym or they don’t exercise and do nothing. This is super relevant to the times we are right now, with so many of us stuck at home and every gym around the country closed.
Talking to many friends and family, I hear some people lamenting that they can’t stay in shape and active because their gyms are close. In my head, I’m thinking, wait a minute, who said, you can’t be in great shape without the gym?
Let’s unpack this. The first reason why so many people choose to not exercise if they can’t go to the gym is to hide the fact that they are not all in, within, so if the stars are not aligned the right way, if the gym is not open, they cannot stay active and fit. This excuse is basically a copout.
The second reason is that millions of people out there are not used to actually exercising at home, they don’t know what to do, we can still say it’s an excuse to not stay active but I don’t think so. I think some people are still not totally all in with a healthy lifestyle. And the environment plays a big factor in helping them tilt the balance and stay active. So the combination of not knowing how to exercise at home plus not being used to it can be enough for you to just lay low and gradually get out of shape.
This second reason is connected to the third reason why some people can’t stay in shape by training at home. Boredom. Some people find it hard to be excited to exercise at home or run outside.
On the topic of running outside, I really understand it because, for the majority of my life, I hated running for the sake of running, I thought it was the most boring way to exercise and get active.
I rather run while playing a sport, basketball or soccer. Because the focus is not on running per se, you are playing a sport, it’s more dynamic.
Many of my friends who are into basketball or just pure fitness, bodybuilding, also hate running outside or find it uncomfortable, unless it’s doing it as a warm-up for basketball, football or soccer.
Anyway, let’s put running outside, aside for a minute because the main point of this video is to give you more options to stay fit without going to the gym. You can stay in tip-top magoo shape without ever stepping a foot into a gym.
As always, I should remind you that fitness and nutrition, being consistent with it is not possible if step 1, the mind is all in, it’s 99% mental.
Now, it’s 1000% possible to never go to the gym and be in excellent shape, no matter your age, sex, or your current level of fitness. I did it for 7 years.
In college, we had access to huge college gyms, it was heaven. But after college, before finding a job, I wasn’t thinking of subscribing to a gym in New York, it was too expensive. Then when I moved in with roommates, we had more space in the apartment. It made sense for me to keep my fitness by working out at home.
At first, I thought I was going to exercise at home for a couple of weeks if not months then get a gym membership. Next thing you know, I started to appreciate the benefits of training from the comfort of my house.
- I had close to the same results I was getting in the gym
- I was saving money and time. Imagine the time spent going to and back to the gym.
- There was no waiting for someone to use a machine or equipment. You can also play your favorite music on the speakers and watch TV.
So I ended up doing it for 7 years, from 2012 to 2019. Once I started working, I realized quickly that exercising at home was a great hack. Because I see so many people who are so tired after work, spending considerable time going to the gym and home after. Speak to people and see how many miss the gym because of commute time.
I didn’t have crazy equipment at home, it’s an apartment, I have some good amount of space but not a full empty garage or basement like many of my friends back in the south or west coast.
Here are the basics you want to know to design your workout from home, or at the gym.
Divide the body into three parts, upper body, lower body, and abs. Or pushing muscles of the upper body, pulling muscles of the upper body and legs.
If you allocate three days a week to exercising at home, you can achieve and maintain a great physique your whole life. You can also add some cardio or just do aerobic cardio three to five times a week if your first goal is to lose weight. Aerobic cardio is the go-to fitness strategy to lose fat because it targets the energy system that maximizes fat burning the most.
Examples of aerobic cardio exercises are walking, jogging, biking, or some slow-paced jump rope. Each of these exercises can be done without access to a gym.
Now, If you want to build lean muscle mass, you can mix your workouts at home. This is what I have been doing for 7 years. You can choose to walk or jog outside from forty minutes to an hour twice a week and take another three days for bodyweight exercises. This was my baseline fitness schedule.
Over the years, I modified my home workouts as my understanding of fitness grew. A big upgrade was adding yoga on days I didn’t lift weights. So let’s say I was training three times a week at home. Monday and Thursday would be upper body, pushing and pulling muscles.
Then Wednesday would be legs. So Tuesday, Friday and Saturday, I would do 30 minutes of yoga, then 30 mins of jogging outside and then come back for 10 mins of abs. Boom, that’s a powerful week. For 7 years, I didn’t go one week without following this routine.
Some weeks I only did the weight body exercises, so 3 training sessions, other weeks, I only did yoga cardio and abs. I adapted it by seasons, with time available and mixing it with basketball tournaments back in Jersey and New York.
Usually, when spring comes back, I start playing more basketball tournaments, so I reduce my cardio and lifting to have enough energy and be fresh for basketball games.
OK, I just gave you an overview of my training routine at home without going into specific workouts, which I will do in another video, there are also a ton of people sharing home workouts online, on Instagram and youtube. What I wanted to share with you is that you can totally be fit and healthy without going to the gym.
Now, some people love the gym and can’t do without it because it gives them so much more, and I truly understand that. But never forget why you are doing this, you want to be proactive with your health, fit and vibrant. If you cannot access a gym for weeks or years, you can still stay fit and healthy.
Now, before we finish, we must talk about the mental aspect of exercising from home, which is the missing link between those who can consistently train from home and those who cannot.
Millions of people out there hate training at home because they simply don’t have the motivation. Going to the gym, having your gym clothes ready, the scenery of the gym, being surrounded by other people exercising, I get it, it’s better than being alone at home.
But I see training at home as mental fitness, besides all the benefits I talked about earlier, being by yourself, motivating yourself to switch from your bed or couch to beast mode and sweating is far from easy. You have to fight off boredom and self-motivate, ignite yourself.
Going to the gym is like going to the nightclub, it’s easier to dance and move around in the night club then doing it by yourself at home. But it’s a skill we all need to develop, being able to flip the switch at will. Because this mental ability will translate to your nutrition, and even better, it’s a way to assert dominance at home, at your home base, HQ.
I say it all the time to clients, the real battle is at home. Home is where people spend the majority of their time, home is where people gain weight, home is where people get out of shape, become unhealthy. For billions of people out there, home is where their inner cookie monster personality resides, he is in total control there.
If you really, really want to sustain a healthy lifestyle, you need to claim back your home territory and set new standards of living. Make it your church of health. Your healthy personality has to be in the driver seat when you are home, this is a must. And exercising at home is one of the best ways to make this happen.
Whether it’s in your garage, basement, living room, or kitchen…the more you can consistently train at your house, the more united toward a healthy lifestyle you will become, within. Because inside your mind is the True home you want to take full control first. That’s step one, 99% of it is mental.
When you are comfortable training at home, you are setting a new vibe, eating healthy will be easier as well because the vibe coming from training at home is already in the air, you are more likely to stay congruent by eating healthy.
It’s up to you, thank you.