Fat loss weight training program – in your own home

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These are some scary times going on with the Corona-virus pandemic, it’s got people locked in their own homes too afraid to go out and with so many non-essential business closed down, it can be difficult getting a workout in if you are accustomed to going to the gym.

This doesn’t mean that you need to skip getting your workouts in all together, there are some great ways to tone and develop those muscles without ever leaving the house. Today we are going to discuss a fat loss weight training program that you can do in your own home.

Is this too good to be true? Absolutely not! There are many great ways to get in shape, lose weight or build muscle right in your own home without having to worry about social distancing or wiping down and disinfecting every workout machine before you can even use it.

What is your goal?

There can be a diverse range of goals that a person can set for themselves, but what is your goal? If your goal is to lose a few pounds and firm up, this is a very achievable goal you can set for yourself when working out in your own home.

The subject of this article is to lose fat with weight training, and there are definitely good approaches for losing weight with weight training, it basically involves using lighter weights for higher reps, moving more swiftly between exercises and resting less between each set.

If your goal is to lose a few pounds, you can set up a training program in your own home that involves exercises that involve working your entire body such as the deep knee bends, this exercise involves more than your quads, basically it involves your entire body so this will help you to burn more calories than if you did an exercise like the leg extensions.

Do you need to lose a few pounds?

So if you need to lose a few pounds, weight training can be a great approach to burning some extra calories, but is weight training enough? An ideal approach would be to involve cardio with your weight training, because this will intensify the amount of calories that you burn.

When you approach weight training with the right intensity, such as using lighter weights and higher reps with less rest intervals, this can be a great approach to burning calories, but to burn calories at a high enough rate, you will need to incorporate other tactics such as cardio and a proper diet.

A workout with weights

A workout with weights can be a diverse way of training, it can mean free weights, weight machines or body weight exercises, body weight exercises I will get into a little further but for right now I am going to weigh out the variables between using free weights and weight machines.

Free weights have always been viewed as the approach taken for building muscle, they trigger the use of the balancing muscles needed to stabilize the weight throughout the exercise.

Free weights are great for performing compound exercises which are great for building muscle and strength and you can load up the bar for heavy lifting which promotes muscle size and strength.

Although training with free weights has been typically viewed as the approach that a weight trainer would for building muscle size and strength, free weights can also be used for training at a higher frequency with lighter weights.

This simply means that you can train with higher repetitions and less rest between each set which will help to improve your cardiovascular system as well as burning more calories.

How about body weight exercises

Bodyweight exercises are a perfect example of exercises that you can do at home that will help you to burn calories at a higher rate, because typically body weight exercises involve more than one muscle group and will burn more calories at a time.

Perfect examples of body weight exercises that will firm and strengthen your muscles, plus will also help to burn calories at a higher rate are push-ups, wide grip chins, lunges and any other exercise that involves the entire body.

Bodyweight exercises are a perfect example of training that you can do either in the gym or at home. Some exercises may be hard to perform for everyone such as push ups, if you have a difficult time performing this exercise, you can position your hands on a kitchen counter, table or even the back of a couch.

Another exercise that may be difficult for everyone to perform are the wide grip chins. Especially if you workout in your own home it may be difficult to come up with a place to do the wide grip chins, the best way to get around this is to have a door jam chinning bar.

If you are new to doing wide grip chins, you can either use a (stretchy band) this way you can attach one end to the bar and the other end you hook under your knee, or you can set up a chair or bench and place one or both of your feet on in order to assist you in pulling yourself up.

Other exercises that might be a little easy like deep knee bends you can either hold a dumbbell on each side of you or you can simply use your body weight but do higher repetitions and rest for shorter intervals between sets.

Do it because you care about yourself

First of all, if you want to get started with a weight training program that will build muscle and help you to lose weight, you need to do it for yourself. It can be very difficult to stick with any kind of training program if you don’t have the incentive to do it.

Anyone can talk a good game and start a workout program, whether it be at the gym or in your own home, but it takes someone who is determined to make a positive change for themselves to stick with it.

If you are someone who wants to start a workout program but is a little short on the drive, there are different approaches to this. Next I have a list of a few things that you can do to help inspire you to stick with a training program once you have started one.

  1. Have a training partner
  2. Keep a designated program for each day
  3. Keep daily goals
  4. Keep weekly and monthly goals
  5. Keep a training journal
  6. Watch motivating YouTube training videos
  7. Listen to positive affirmations every morning and night
  8. Change your exercises frequently to keep from stagnation
  9. Keep a specific time every day to train
  10. Keep telling yourself, (you can do it)


If you are thinking about starting up a training program in your home to lose some weight, it takes a wide array of different approaches to successfully lose weight.

The gist of this article is to lose weight with weight training, this can involve free weights, weight machines and body weight exercises which are all good approaches to lose weight.

In order to lose weight with weight training, you will need to keep one thing in mind, and that is to keep the weights light enough to perform 20-25 repetitions per set and keep your resting periods low between sets, anywhere between “moving swiftly from one exercise to the next” to 10 and 15 seconds.

Also in order to successfully lose weight, you will need to follow the following-

  1. Follow a nutritious diet filled with fresh fruits and vegetables, lean protein for muscle such as chicken, turkey, fish and tuna and cut out anything that is high in fat, sugar, sodium, along with other products such as soda, excessive bread and pasta.
  2. Keep a daily food journal that will keep track of what you eat throughout the day, an idea of your caloric consumption and keep track of any extras such as desserts. You can have a cheat meal once in a while, but try to keep it to a minimum like once a week.
  3. Include cardio in your daily program. Cardio can be anything from biking, jogging, walking, swimming, high activity sports, this can include indoor cardio such as stationary bike, treadmill or any other various indoor cardio equipment. Another excellent option is HIIT training, and other various activities such as aerobics and yoga.
  4. Keep a goal. Set goals for your training and diet. Don’t just set a goal that is a long range goal, but also set daily and weekly goals.

As I stated earlier, set a program up for yourself because you care about yourself, do you want to be healthier? Do you want to have a better body than what you have now? Do you want to be thinner? Do you want to have more muscle? Do you want to have sleek and tone muscles? Or would you like to have more heads turn when you walk down the street?

All of these things can be achievable if you set your mind to it and make the determination that you will do it and do it for yourself because you care about yourself.

Along with everything that I have already covered, it can also be a good idea to include supplementation with your diet. You should never solely rely on supplementation alone because you realize the importance of following a healthy diet as I have already covered, but supplementation can have it’s many benefits when coupled with a healthy diet.

To see one of my reviews on supplementation, you can check it out here.

If you have any questions or comments, please feel free to leave a comment in the box below and I will be sure to get back to you as soon as possible.

8 thoughts on “Fat loss weight training program – in your own home”

  1. Hi Neil

    This recent period of lockdown has definitely been lethal for my waistline and having noticed my clothes feeling tigher recently I am definitely on the look out for a way to lose some weight while working out at home.

    I dont have access to much in the way of equipment so I appreciated your ideas for body weight exercises. I know I need to have a closer look at what I am eating so thanks for the reminders about the foods to eat and what to avoid.

    Would you recommend any specific exercises that are good for shifting stubborn belly fat for guys like me in their late 40s. I just cant seem to get rid of the old love handles!



  2. Keeping fit is a challenge these days for those who like exercising outdoors or with a bunch of friends. I too have gained a few pounds from staying at home for too long. I’ve been wanting to do weights to train my core and upper body but would like to start with something easy. Will check out some of the training programs you suggested.

  3. Losing weight and fat is usually everyone’s dream come through..there has never been any positive fact regarding having fat, so it’s no use to us… with the ravaging pandemic, alot of us who usually do go to the gym to work out aren’t going anywhere and this has made a negative impact on them ….here today we are talking about online fat loss weight training programs you can take from the comfort of your home….. Am certain it without a long so do give it a try…

  4. Thank you very much for this article.

    We are forced to stay at home due to the pandemic. I noticed that you eat more when you are at home doing nothing and thereby gaining more weight. 

    I will try out the excercises you have listed here, setting a daily goal for myself and fulfilling them because I am doing it for myself! Thanks

    • Thanks for your reply. Yes, this is a difficult time we are going through right now and just to keep your own sanity, it can be helpful to do as many things as possible that will benefit us to our greatest advantage, so keeping a daily exercise regimen and fulfilling our goals is the best thing we can do for ourselves, our sanity and our health when things are at such a low.


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