Easy programme to build muscle at home?

[EmmaGracemum]

Hi,

I am ‘skinny- fat’ … well sort of. I’m not actually skinny at all, but I’m not overweight either. I look okay with clothes on but underneath I am super flabby and have NO muscle. I am super sedentary and have been for the past 8 years since leaving teaching and getting an office job, even though prior to that I was quite fit and healthy. Now I cannot do a single pushup.

I am 37 and I know that I need to build up muscle in order to be healthy and keep the weight from piling on, just dieting won’t be enough.

I HATE the gym though and those horrid machines. I have a set of 0.5 dumbbells at home but don’t know what to do with them and researching exercises to do at home is just too much effort (and boring)

So can anyone recommend an engaging youtube series or DVD with muscle-toning exercises for women who want to get stronger, fitter, more flexible and toned - but who don’t want to be bodybuilders or weightlifters? And it needs to be beginner level or I’ll just give up or maybe injure myself!

Many thanks in advance!

Go on YouTube and search 'body weight exercise workouts'. There are load.

Thanks @zafferana, I was wondering if anyone here can recommend any that are good though? As you say there are loads and I am overwhelmed with choice!

I’m hoping for a programme that will look at all different muscles groups and aimed at overall health, not just getting a flat tums or toned arms in isolation, if you see what I mean?

Fitness Blender on YouTube

Very good no nonsense.

@EmmaGracemum I'd recommend Pilates - it's absolutely great for exactly what you're describing. It gives you long, lean muscles. Really helped me tone up post-baby and I felt so much better about myself.

They do a full body work out or you can target certain areas.

Keep some dumbbells in the kitchen then do some exercise while kettle or pasta boiling.

I also do walking squats around the kitchen table.

Invest in a decent mat too!

I also rate Davina's DVDs and you can add weights to the cardio sessions.

Thanks @RiverSkater I’ll look them up!
And I’ll research pilates too. Thanks

I'd start with Pilates. Lottie Murphy (free on youtube and a paid version if you like her) is good I think.

Caroline Girvan- there is seriously no one more effective

Fitness Blender as per PP are really good. You're likely to need some more weights though.

Get some rubber fitness bands and a chin-up bar - there are plenty of exercises you can do even if you cannot do chin-ups. I have a set up in my kitchen doorway with bands and gym rings.

Having to start again too post COVID.

I subscribe to a mixture on YouTube rather than following one program. I like Hasfit, Fitness Blender and Bodyfit by Amy the best. I have a collection of dumbbells and kettlebells in different weights that I've gradually build up over the last year or so. Or as pp said, you could do bodyweight exercises for now if you don't want to invest in weights yet. There are lots of bodyweight videos on YouTube.

For Pilates, I really recommend Pilates and Yoga with Katja. She explains every move so well. Since I've been doing her workouts, I've really notice an inprovement in my core, balance etc. She did a Pilates advent calendar in December, which was amazing.

I’m hoping for a programme that will look at all different muscles groups and aimed at overall health

"Full body" workouts, or "compound moves" or "compound lifts."

Ooh thank you everyone

@BigButtons

Caroline Girvan- there is seriously no one more effective

Thanks for this.

I use the Hasfit strength training ones on YouTube. They have a beginner one.

Check out LaThoma Gustin on YouTube and her Instagram. Loads on there, really suited to women and she currently is focusing on post partum as she just had a baby

Her YouTube is called Dare to be active, and she has an app as well although you have to pay to get full access

She often puts workouts on Instagram.

@coodawoodashooda come on over to our Caroline Girvan thread!

Caroline Girvan on YouTube. I'd suggest starting with Epic Beginners (and don't get put off by the weights she uses !)

m.youtube.com/watch?v=z3KYIe5ptQw

This Joe wicks one on youtube. 4 rounds. 2 x per week. I started with 3.5kg each hand and worked up. Made a big difference. I also did hiit, a bit of jogging and lots of walking.

There are probably better ones but I’m limited on time and 4 rounds of 7 mins feels about right! Plus by repeating the same one for a few months I can play my own music over it and now I can do it from memory.

@Figgyroller

Caroline Girvan on YouTube. I'd suggest starting with Epic Beginners (and don't get put off by the weights she uses !)

Is it really proper beginners.

I think you should give the Les Mills on Demand trial a go. I joined in 2017 and haven't looked back. You could use your weights to do Bodypump although it's aimed at a barbell they show you how to do it with other weights and would be a good starter. It covers all parts of the body and more importantly it's fun!

They also have all sorts of programs on there and many of them incorporate a bit of weight E.g. tone and then body weight for things like attack and combat. I love it all!

'I use the Hasfit strength training ones on YouTube. They have a beginner one.'

I did their most recent strength workout this morning. It was great. I love how they work out each muscle group with lots of compound moves and always include a decent warmup and cool down too.

@coodawoodashooda well no but you can modify a lot. It’s free and she does have a beginners series. If you stick at it your strength will grow hugely. Her programmes are superb and she is lovely.