What is going on, everyone. Welcome to the fit, healthy, and most of all happy podcast. I'm your

host, Josh, here with my co-host. KG in the house. Today we're going to teach you eight of our

favorite ways to maximize your home workouts because we want everyone getting the best results from home.

They physically can. You know, most of us are really, you know, kind of limited there. Some of us are us are in the gym that's absolutely okay you can take these tools and tricks and apply them to the gym as well so without further ado let's jump right into it what is number one number one is just having a schedule i mean we are so so passionate about just having a consistent schedule when you start your week you know we love it on Sunday and just programming, hey, what days am I actually going to work out, when am I going to do it, what time am I going to do it, and what program above all am I actually going to be doing? I do believe that having, you will get the best results possible if you have something to follow. And if you're not just picking random exercises and saying, you know what, I'll do three things,

then I'll stop.

If you have a full-on program like ones that we could provide for you, you will get tremendous results. And that's the number one most important thing for your home workouts. And that's exactly it. We've been talking about schedules a lot lately. And more than ever, you know, if you're at home, you're working from home, it's very important you treat it just like you would the gym you're going to go before you can go after you're going to go at lunch what are you going to do instead of just saying i'll do it eventually you know that's exactly how you end up not doing it or doing a five-minute workout and said say hey i'm going to dedicate 30 minutes 45 minutes an hour to what i've been doing and a good rule of thumb i I have is do at least half the time you were doing

in the gym, but do it with more intensity. So if you're working out for an hour, make sure you're doing at least 30 minutes of a home workout. If you've been doing an hour and a half, 45, etc. You know, you just don't want to go from someone who was doing an hour and a half killing it, doing power and doing all this stuff to doing a little 10 minute circuits

because that's not going to give you enough stimulus that you would need.

Yeah, that one's big.

Everyone, like, I just feel like a lot of people are stuck right now and they just like, they need to know exactly like, is it, is it going to be at 7 a.m. when I wake up, I'm going to do it my lunch hour. One cool hack is like if you want to do it after work like number one create a really inviting and awesome space but also like

lay out your clothes afterwards because if you're just at home and you're not leaving to go anywhere and you don't actually have to physically get in the gym, having a simple cue of like having your workout clothes laid out, like right where you're going to see it after work could be a good cue just to get right into it and not put it off and not struggle with kind of like procrastinating within your workout. That's exactly it. And yeah. So now number two, experiment with tempo. So those are our next big fan. So for those of you that don't know what tempo is, there are two components to any movement. Well, typically with hypertrophy movements. So when you're lifting,

you know, doing body weight things, you have a concentric and an eccentric. So in layman's terms,

you have the part we're actually flexing the muscle and the part we're expanding it. So think

of contraction and expansion. So those of you know, you always breathe out on the contraction,

breathe in on the expansion. So that's exactly what you're kind of working with. And the best thing you can do is play with tempo. Now that you have less weights, let's say I have five pound dumbbells. If I want to absolutely destroy my arms, you know, I perhaps could do a two second contraction, which would be very slow for contraction. Generally, contractions would be at a one pace. You know, it's A, B. You're just trying to get it up. But on that negative, you're trying to rip all those fibers and go as slow as you can. So for instance, if I have five pound dumbbells and I went one, two contraction and then I counted one, two, three all the way to six or so on the negative. That's how I can actually make it a lot more challenging with significantly less weight. So this is a

great little tip and trick you can do same with pausing reps, especially for squats. You know, you can just add a whole new variable to it and really increase the difficulty of them. Yeah, I love it. Like honestly, I've just been saying even to a lot of people like if you if you don't have weights, you can just just control it on the way down like if you're used to doing like a fast like pace like

like down up um and then you actually don't have weights, you can just control it on the way down. Like if you're used to doing like a fast,

like pace like down up and then you actually spend time like being able to create more tension,

like time under tension within the movement, like counting five seconds on the way down. Even like with

body weight, a squat could potentially be pretty tough in that case. And like you're actually going to be doing a lot of good things because like when you get back into the gym if you've done so much time with tempo and really spent like time learning how to do the movements without too much load when you do have load introduced back in you're going to be like holy crap like this is easy like i've spent so much time just going like slow and just like creating tension without much weight now

i can just absolutely crush it with more weight so yeah it's a really good tip and a lot of people

should be incorporating it next up is periodize your program um with new stimulus so periodization um is

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