This post is mostly for those asking me how they can workout without going to the gym. There is a lyric in Stic.man’s health inspired album Back on my Regimen where it goes
‘I can get it in anywhere the world is my yard
I can get it any day in a park free of charge’

You can use anything and just need to remember to include:
– a push exercise like pushups, benchpress, squat etc
– a pull exercise like lat pull downs, rows, chin ups, dumbbell leg raise etc

In this video I was working out in the park and with some kids around. That always helps change the energies to make you more active lol. My shoulders were on fire after the inclined pushups and since it didn’t workout my lower chest that well I do straight bar dips.

Progressive Overload and making sure you are just one rep better than the last time will get you where you want in no time. With bodyweight exercises you can make them harder in different ways. Say squats are getting too easy, do one legged squats. In one of the videos I’m doing just that, working towards doing pistol squats which are the hardest.

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Remember to be wise about it, no need pushing yourself more than required and having to lose days recovering or injured. I had to remove one paver from the backpack as I was pushing myself more than needed in this one.

What doesn’t get tracked doesn’t get managed so take a paper and pen with you and start taking progress pictures to see the difference. Both of these will be great motivation. Sample workouts

• 2015 11 2 x 5days.pdf

The first half of the video I’m using a machine to work up to a unassisted strict muscle up. The second half of this video was such a great achievement for me in 2016 and all I did was start with hanging leg raises which I could only raise past 90 degrees first and gradually worked up to get my toes to the bar I was hanging off. In no time I could do windshield wipers and the thrusts in the video.

And of course end it with some yoga asanas/poses I always end with this set of asanas called Padma Sadhana

Building muscle should not be your only goal, a lot of people compromise their health just to get the look. My own experience was pretty bad overdoing windshield wipers and abs just to get the adonis belt and took me over a year to recover.

I think even if you’re not working out you can still be physically active with cycling, stretching and even just doing physical things like gardening etc. The most important bit I tell everyone is that their stomach is the size of their heaped palm. If you’re eating more than that you’re added extra work for your body and it doesn’t know where to store the extra calories. You know where all that goes.

If you’d like me to help you please get in touch. I have helped people find programs right for them but more importantly I’ve helped them stay motivated and keep at whatever their physical goals are. I also have experience with various diets and don’t think there is one magical diet. Different goals, different bodies, different outcomes. Just contact me.

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Message for Gym haters
Ok so you don’t like the gym. You don’t like people who go to the gym. And you don’t understand why someone would pay to go somewhere to lift the same thing again and again. I’ll tell you what it did for me. It stopped me from doing the wrong things with the wrong company in the start. More and more it reduced my screen time and so much other time that I used up doing useless things. Gradually the paper and pen made me realise that tracking anything can help me achieve so much. I won’t even get into all the health benefits as new studies keep coming up on how good it is. I think if you don’t like something don’t hate on others for doing it or try to put them down for it… unless it’s watching soaps and reality shows ;oP

Bonus:

• Exercise is Better than Medicines & Cutting Out Smoking – Best Exercises for Longevity – Peter Attia
• Don’t resist resistance: get lifting as you get older – CSIROscope
• Lifting Weights As You Age Cuts Your Risk Of Early Death By 46%

Motivation and Science
WHY Exercise is so Underrated (Brain Power & Movement Link)

My Workout Playlist