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Things I can do at home?

A

Alone

Diamond Member
At the current time, I`m stuck in the barracks on base. This limits my ability to go out and get healthy food to prepare for myself. This also means that any PT I do is not of my choosing, but rather scheduled by my instructors. Soon I`ll be going to the gym in the afternoon (once my schedule gets a little consistent), but in the mean time, what can I do to get in better shape?

I`m really looking to gain a bit of mass and a bit of muscle (or a lot of each, but that`s not realistic right now). Cardio isn`t an issue right now, so I don`t plan on running more than I already do.

What are my options in an environment with no exercise equipment?

EDIT: At the current time, I'm doing pull-ups/chin-ups from my door frame, push-ups, and dips. I have a hard time with situps because I still need my feet held to get the most out of them.

Also, I imagine taking whey protein would be pointless since I can't really "workout"?

EDIT2: In addition to all this, I've got one odd target area. My damn face. Seriously, I have a strange amount of fat in my neck/jawline. I'm not overweight, and don't have a double chin (yet), but I'd still like to cut it a little bit. How on earth can I do that?
 
Alrighty, first of all, you're starting at the right place with pullups, dips, pushups, etc. However, it's gonna be a hard to gain much mass while only being able to do bodyweight exercises. Do you have a backpack you could put some books, sand, or any kind of dead weight in? That would do wonders for you. For other options, you have squats, lunges, burpees (google them, they're great). I can't think of many right now but I know others will come in here with a ton of other suggestions.

Also, you don't need whey, but if you could get some kind of protein in ya after you eat, that would better your chances of having good muscle repair. You can continue to gain mass but you're gonna have to eat quite a bit and definitely find some way to weight the exercises down a bit.

To address your face: there's not much you can do. You can't "spot reduce" fat from a certain portion of your body. It is either genetics or bone structure. Sorry to bring the bearer of bad news. You would have to reduce your overall body fat % to reduce an equivalent proportion off of your face.
 
Originally posted by: Alone
Also, what's best, overhand or underhand pull ups?
Click to expand...

Your question implies that you think they could be used interchangeably, but I think including both is best as they each stress your muscles in different ways. OH pullups get to my lats to a much greater degree than my biceps, while underhand seems to have more bicep involvement. I'm a believer of attacking your target muscle groups from as many different "angles" you can, so I do both.
 
Originally posted by: Alone
I`ve got a Rucksack. That should help.
Click to expand...

Awesome, should work great. I'm sure you have some heavy crap to put in it too if you need it. That'll definitely help with your goals, I would imagine.

Also, as the other two posters have said, try a mix of both pronated (palms face away) and supinated (palms facing you) grips. They should both help you out. Make sure you utilize a full range of motion because 1) that'll be more useful to you in the field, 2) it'll allow for fewer weaknesses when you actually go to do it. Good luck, man, let us know how the weight in the rucksack works.
 
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