Lose Weight with Top 4 Healthy Homemade Shakes
No, this doesn’t mean you have to get natural grass-fed free roaming cows who get messages every day and free range chickens who get to walk the beaches to benefit from eating whole foods.
Learn to Cook
Cooking isn’t as hard as you may think. I never was allowed in the kitchen as a child so trust me when I say anyone can do this with some patience. The trick is learning technique and then going after the complex meals.
Don’t get me wrong, I don’t know how to cook 5 course gourmet meals, but I have no problem eating enough varieties of a protein and vegetable to keep me happy. I made a pretty good meatloaf and lasagna once.
Long story short here is the sooner you learn to cook, the sooner you will notice changes in your performance and physique.
Recommended Supplements
Note: If you cannot get good foods into your mouth, this section is irrelevant. You really can’t out train and out supplement a crap diet.
Pre-Workout
I personally like apple mango, but all flavors are good.
This is a great blend without too many stimulants.
So far I’ve had Red Velvet and Cookies and Cream. Both are A+.
BCAA
Marc Lobliner has his sweetening on point with these supplements.
I’ve used mixed berry and grape and I love them both.
Multi-Vitamin
Once you get your diet on point, taking a multi-vitamin is important as a strength athlete.
I’m going to provide some (affiliate) links to a few pieces of equipment that I’ve used or recommend using. This equipment will help you get the most out of training at home and using this routine at home.
Dumbbells
There are a lot of adjustable dumbbell sets out there and from my experience I recommend a set like .
These dumbbells are cost-effective and you can basically use as much weight you can put on them.
What sucks about these?
The only thing that sucks about these is having to change the weights. If you’re used to going to the gym and having a full rack of dumbbells, this may be a bit of an inconvenience to you.
One pro tip that I learned when training in a basement gym was to buy a couple sets of the handles and plenty of plates to have multiple sets of weights.
This way you can set up a set for curls, a set for shrugs, and a set for 1 arm dumbbell rows without having to switch weights between each exercise.
Bench
“You get what you pay for” is a saying that generally is true… especially with gym equipment.
You can get adjustable benches everywhere and if you aren’t too serious about training… I guess any bench would do.
If you are working on starting your own home gym or you really want a quality bench, York Barbell has some amazing products. I’m not an affiliate (I don’t think they have a program) but I will tell you if I could sell their equipment I would. I plan on buying this equipment if I get another place that I can build a home gym again.
Anyways, check out the bench . The site is definitely not award-winning and the lone picture definitely doesn’t show off what you would think a $200 bench would look like but if I could bench 500+ pounds I would trust that bench with my life.
It’s sturdy, wide, and perfect for anyone.
Again, I’m not telling you what to buy because I’ll make a buck, it’s because I stand by that product.
Workout Schedule
Here is a sample schedule:
- Day 1: OFF
- Day 2: Legs
- Day 3: Chest
- Day 4: OFF
- Day 5: Back
- Day 6: Shoulders
- Day 7: OFF
Ideally have at least 1 day of rest in between your 4 days, I would highly recommend running the schedule like this.
If you decide to do this routine, be sure to know your limits. Performing the exercise correctly at a lower weight will build more muscle and strength than it will trying to push as much weight as possible. When you concentrate on every rep of every set of every exercise, you are making a better mind and muscle connection. With this power you can grow your muscles and create the physique you’ve always wanted.
Far too many people do not realize that you must add weight to each workout and progress so your body can adapt to the stress that is being put on it so always strive to add weight.
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