When weight loss is one of your goals, it is important to switch up your gym routine on a day-to-day basis to ensure your entire body stays active.
However, it can be tricky to fit in a trip to the gym several times a week, especially when your to-do list feels endless.
Although every moment of activity can assist weight loss, it is widely advised that adults go to the gym three to five times a week.
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Livvy lost three stone over the course of a year
|@livvywolfie/TikTok
But staying active doesn’t have to be a scheduling struggle. In fact, fitness fiend Livvy Wolfie has shared an at-home workout that helped her lose three stone over the course of a year.
Armed with just barbells and dumbbells, Livvy (@livvy.wolfie2) took followers through her upper body routine, showing that it is certainly achievable to lose weight at home.
“All you really need is barbells and dumbbells and you can pretty much work out every single muscle,” she said, with one commenter lauding her "insane transformation".
First, she completed 10 reps of shoulder presses three times over. “I try to control the movement and to go slower on the eccentric,” she explained.
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“I make sure every exercise I do, to choose a weight where about rep six onwards, I’m really struggling.”
A firm advocate of lifting heavy and pushing herself to build muscle, Livvy explained how she found the “most effective way to train” was to “progressively overload”.
By this, she means increasing weights or increasing the number of reps she completes if she is unable to boost the weight.
On the final set, she recommends training until “failure”, which means simply continuing the exercise until you exhaust the muscle.
A superset is a combination of two exercises, one after the other
|@livvy.wolfie.2/TikTok
The second exercise she demonstrated to followers was a “superset” of a lateral pull down (3x10) and a front raise (3x15).
Although it might sound intimidating, a superset is just a combination of two exercises, one after the other.
“I absolutely love supersets, I feel like they just exhaust the muscle which is what I’m looking for to try and build them,” Livvy raved. “So if you’re strapped for time in the gym, supersets can save you so much time.”
The next superset she completes is a lateral raise (3x12-15, followed by three bicep curls). The final exercise is a tricep overhead extension (3x10).
While it is important to stay active, please consult a seasoned exercise professional or a doctor to ensure that certain exercises are appropriate for your fitness level before going ahead.