You don’t need more training, you need more recovery!
The most common question I get asked is “How much does it cost?”
Well, let me tell you right now, if you are like me and have no money to spend on your own training regimen then this is not going to cut it. I am here to show you how to train with minimal equipment and still reap the benefits of proper nutrition and rest.
I will give you some examples of what I mean. Let’s say you want to start weight lifting but you don’t have any equipment or even a gym membership. Here is what I would suggest:
Get yourself a cheap set of dumbbells (or kettle bells) and go out there and lift weights for at least 30 minutes every day. You’ll probably feel sore the next day, but that’s all part of the learning curve. If you’re lucky enough to have access to a gym, I highly recommend getting a beginner’s bodybuilding routine.
These routines are designed specifically for beginners and they include everything you need to get started. They usually consist of 4–6 basic exercises followed by 3–4 sets of each exercise. After about 6 weeks you should notice significant improvements in strength and size.
You might be thinking that 6 weeks is too long to wait, but trust me, it isn’t. Your body needs time to heal in order for you to gain size and strength.
Another way you can train without equipment is running. I know what you’re thinking…you can’t be serious. However, if done properly, running doesn’t just strengthen your cardiovascular system; it also strengthens most muscle groups.
All you really need is a pair of good sneakers and maybe even a GPS watch. It doesn’t hurt to have some water and maybe some sport beans either.
If you’re serious about training, then you need to have a well balanced diet. It’s true that you need to eat every couple of hours in order to keep your energy up during training sessions. Try to have some protein within 30 minutes of your training sessions and then have a full meal as soon as you can.
After that, have another protein rich meal before you go to sleep at night.
Between meals, try to always carry some sort of healthy snack with you. Personally, I like to carry some nuts or raisins with me. They’re convenient, nutritious and taste great!
I mentioned having a well balanced diet and that is very important if you want to succeed at anything in life. Make sure you have a variety of foods in your diet. Don’t eat just junk food all the time and don’t just eat salads all day either (although that would probably be better for you.
If you really want to take your training to the next level, you need to ensure that your rest and recovery are on point. This means getting a good night’s sleep (7–9 hours), eating plenty of food (particularly protein) and drinking plenty of water (at least a gallon a day).
These are just some of the things I do to train effectively without going broke or even using a gym membership. I realize that not everybody has the time or the motivation to train in their basement like I do. This is why I recommend getting a gym membership as it’s more convenient and you’ll most likely go more often.
If you really want to take your training to the next level then I also highly recommend looking into creatine and whey protein supplements. These supplements can be an extremely useful tool for gaining strength and size. You can pick these up at just about any grocery or drug store.
No matter what you do, never sacrifice your safety. I’m not just talking about avoiding stupid things like using a weight that’s too heavy for you or not wrapping up your knees before playing soccer. I’m also talking about things like eating enough.
Many people (especially teenage boys) have a hard time eating enough food each day. This can be extremely dangerous as your body needs the nutrients in order to repair itself after training.
I hope some of you found this article helpful. I’m sure my parents would prefer that I not tell you all that I do to stay in shape, but I think it’s important that you all know. Thank you for reading and have a nice day!
“I’m not old; I’m vintage!”
An old man sits in a run down house on a dusty old couch. He stares blankly at the old TV sitting on a milk crate in front of him. His face is weathered and his hair is a pure white.
A record player sits beside him with a record on the turn table. He is listening to Frank Sinatra sing “My Way”. The man seems lost in thought and memories.
“Hey Grandad!” A teenage girl shouts as she runs into the room.
The man snaps out of his daze and smiles at the girl. “Hey there Kelso! I thought you were at your boyfriends house.”
The girl, Kelso, rolls her eyes. “Ugh, don’t remind me. I can’t stand that boy.”
The man smiles slyly. “
Oh yeah? Why’s that?”
“Because he’s a stupid boy, that’s why.”
“Hm, sounds like love to me.”
“No Grandad, it isn’t love. It’s…uh…well it’s hard to explain.”
The old man laughs. “Try me.”
Kelso thinks for a moment. “Alright, I’ll try. You see there’s this girl named Wendy who is –”
the man asks cutting her off. “
As in your mother?”
“No, Grandad. She doesn’t have a name like that.” Kelso laughs. “I’m talking about this girl in my class. She has brown hair and likes to wear floral dresses…”
Sources & references used in this article:
More people, less erosion: Environmental recovery in Kenya. by M Tiffen, M Mortimore, F Gichuki – 1994 – cabdirect.org
Is the repetitive training of complex hand and arm movements benefi cial for motor recovery in stroke patients? by H Woldag, G Waldmann, G Heuschkel… – Clinical …, 2003 – journals.sagepub.com
Service for recovery trainers by CR Bell, K Ridge – Training & Development, 1992 – go.gale.com