My parents are really strict and don’t want to buy me any equipment. Don’t ask about it because it’s complicated. They don’t even allow me to work, so I can’t buy equipment myself.
I really want to stay in shape. I’m a teenager and all my friends are getting fit and looking good, and I want to be stronger too.
What are my options without any equipment besides my body weight and some 10 lbs dumbbells? Any recommended apps or workouts? I can’t do pull-ups either because there’s literally no place to do them.
What can I do?
EDIT: I just want to say thank you to everyone who commented on this post. All your guidance and support have motivated me to keep going. Three days ago, I felt frustrated and stuck in my fitness journey, but thanks to everyone’s help, I feel hopeful about becoming a better person and looking better. Thank you all!
You can also grab their full workout PDF for about £35. I know your parents might not want to spend money, but since it’s a PDF, they won’t have to know, as long as you have the funds and access to your bank card.
Just remember, while working out is essential for muscle growth, nutrition is about 80% of the journey. Counting calories might not be ideal for you, but the hand portion method could work. Just think about it like this: if you want to lose weight, use about two hands for protein and one hand for carbs (like rice or pasta). If you’re trying to build muscle, increase carbs by another hand. It’s not perfect, but it worked for me.
Being a teenager, your metabolism is likely pretty fast. If you’re a hard gainer, you can probably eat a bit more without too much worry.
@Hollis
Everyone here is being so supportive, I’m really grateful. My situation is tough, and I just want to be the best version of myself, so it’s nice to get help.
Zyan said: @Hollis
Everyone here is being so supportive, I’m really grateful. My situation is tough, and I just want to be the best version of myself, so it’s nice to get help.
I think a lot of us can relate. I was really insecure at 15 weighing around 300lbs and started working out because of that. I wish someone had guided me back then, so I enjoy helping others now.
@Hollis
I’m not the original poster, but this information is incredibly helpful for beginners. Sometimes I struggle to understand, but this guide on how to lose weight or gain muscle is easy to follow.
I have a question: What if I want to lose weight and tone up? How do I handle fats in my diet? Is there a method for that as well?
@Rowan
That’s a great question. Gaining and building muscle are pretty much the same. To gain muscle, you need to break the muscle fibers.
For fats, honestly, I’m not entirely sure, but think about a thumb-sized portion of healthy fats, like peanut butter. Try it out and see what works for you! There’s also a good book called Body for Life by Bill Phillips if you want to read more about it. Here’s the PDF: http://library.deep-blue-sea.net/Exercise/Bill%20Phillips%20-%20Body%20For%20Life.pdf
Since you’re looking to build muscle, you might want around one and a half hands for carbs.
@Hollis
I don’t know the right terms, but I want to tone without bulking up. I just want to maintain my size, not go to the gym to transform completely.
I remember my aunt followed that book years ago. I’m sure the hand portions are a good starting point. I bought a scale before to track everything and found it overwhelming.
@Rowan
Right, you want to tone up instead of getting bulky. It can take a lot to bulk up, so don’t worry about it! Try to pack on lean muscle, which helps with toning. Keep your protein up to maintain muscle mass, and try to eat at a 300 calorie deficit to lose weight.
@Rowan
It does take significant effort to build muscle. You don’t have to worry so much about ending up too muscular; it generally doesn’t happen overnight.
Tobin said: @Rowan
It does take significant effort to build muscle. You don’t have to worry so much about ending up too muscular; it generally doesn’t happen overnight.
I totally understand. I was just trying to clarify my goals. I know it takes time to gain noticeable mass and that everyone has their own journeys.
If you find a sturdy tree branch, you can do pull-ups there. Just wear gloves if your hands are soft.
When you finish milk, save the jug, fill it with water, and use that for exercises like squats. Parks usually have equipment you can use for bodyweight workouts too.
If you can find two 5-gallon buckets and a strong branch, you can make a barbell by filling them with rocks. Just get to working out.
Good luck! If you want it enough, you’ll do awesome. Plenty of people get fit without much at all.
You have plenty of options! Bodyweight exercises like push-ups, squats, lunges, and dips can be great. Using 10 lb dumbbells can make things tougher too. Check out some bodyweight workouts on YouTube, and consider yoga or HIIT workouts that don’t need equipment. Stay consistent, and you’ll see results!
