“So You Want To Build A Home Gym”

Written by Kyle Battis CSCS, L/ATC, NSCA-CPT, The Home Gym Expert, www.HomeGymSecrets.com


I walked intorepparttar commercial gym yesterday after a long day of work excited to begin my workout. After warming up I proceeded torepparttar 112917 squat rack to start my resistance training workout. I unfortunately ran into a bit of a roadblock. I was planning on starting with some Back Squats but there was a young man inrepparttar 112918 power rack performing barbell biceps curls with horrible form (a definite no-no!).

I decided to go to Plan B and rearrange my workout only to find thatrepparttar 112919 flat benches were all occupied as well. This trend continued and everywhere I turnedrepparttar 112920 equipment I desired was being used. I was happy that so many people were working out but atrepparttar 112921 same time I was frustrated that my well-laid plans were spoiled. I learned a long time ago that it is wise to have a back-up plan in place for situations like this so I decided to head home and revert to Plan C, which was my home workout routine.

I have found that havingrepparttar 112922 option to workout at home is essential for people with busy schedules, for others who do not like going to crowded gyms, or for people who need a contingency plan for just-in-case situations (that’s me!). Another reason to have a home gym is that warmer weather has finally arrived and you may be less likely to go to your commercial gym.

I have helped people design expensive, well-equipped home gyms and I have helped others design very cost-effective, space-saving workouts areas. My personal home gym consists of a Stability Ball, 5lb to 95lb Dumbbells, some Kettlebells, an adjustable Weighted Vest, Adjustable DB Handles, Elastic Bands, 2kg to 10kg Medicine Balls, Ankle Weights, an AB Roller, a variety of Exercise Videos, and a minimal amount of space!

Anyone can have a Home Gym and there are many reasons to have one. The following list of questions should help you design a Home Gym that will suit your needs, your space, and your budget!

Questions To Ask When Building Your Home Gym:

The First Step: Ask Yourself Why?

Why do you want a home gym? What will it give you that you do not already have? What is your empowering vision of your ideal physique or athletic accomplishment? What are your short and long term goals? Always begin with a vision ofrepparttar 112923 end results in mind, as this will guide you in your efforts. If you have not developed a vision of what you want to accomplish at this point, then that isrepparttar 112924 first thing you need to do. Develop a plan of attack for building your body and building your home gym.

Without a plan you might end up disappointed withrepparttar 112925 lack of results and frustrated that you boughtrepparttar 112926 wrong equipment. Ask yourself what kind of results you expect your home gym to deliver? Is your home gym going to supplement your commercial gym membership (as a contingency plan)? Will you be doing your cardiovascular exercise outside or inside on a machine? Will you be doing stretching, strength training, or both? Is your home gym going to berepparttar 112927 only place that you work out? Think about these things when designing your home gym.

I. How much are you willing to spend ($$$$$$$)? How much do you want to spend, plain and simple? If you are just starting out with an exercise program, you might consider starting small with a simple, yet very effective, pair of Dumbbells. You can perform a full-body workout with a pair of dumbbells, some bodyweight exercises, and with a little knowledgeable of proper exercise technique. If you want to do it inexpensively, hire a knowledgeable fitness professional to design an individualized exercise program that you can do with a pair of Dumbbells inrepparttar 112928 comfort of your home. I have listed a variety of items that you might consider adding to your home gym.

Equipment Considerations:

A. Cardiovascular Machine

If you insist on performing your cardiovascular exercise routine at home be prepared to spend some money! Be aware, a gym quality treadmill, stationary bike, rowing ergometer, or elliptical trainer is going to cost you. You can buy used or refurbished gym quality equipment for a discounted price and if I wanted a cardio machine for my home this is probablyrepparttar 112929 route that I would take. If you are thinking, “I’ll just save a few hundred dollars and buy an inexpensive treadmill atrepparttar 112930 mall,” make sure you do some research and ensure that you will buy something that is going to last and that will fit y our needs. I know many people who have purchased flimsy treadmills and regretted it soon thereafter. There are quality treadmills out there you just have to know where to look. I would recommend talking to my friend Bob McKinnon at McKinnon Technical Services (603-644-7539) who knows gym equipment likerepparttar 112931 back of his hand. He can point you inrepparttar 112932 right direction if you want to!

B. A Multi-Purpose Home Gym Machine

There are numerous multi-purpose gyms onrepparttar 112933 market and some are better than others. Chances are, if you turn on your television late at night and flip throughrepparttar 112934 channels, you will be exposed to clever marketing using beautifully sculpted fitness models promising results in six weeks or less if you purchase their machine! Guess what. You can get results without a two thousand dollar machine that will most likely be collecting dust in a year anyway! Why not begin your quest for improved fitness with a modest investment in a pair of Dumbbells? Why not purchase a $20 book on how to get into shape? How about meeting with someone who specializes in coaching people throughrepparttar 112935 process of positive physical change such as fitness professional or Registered Dietician? Infomercials are notorious for clever marketing and they can be very compelling. Avoid impulsive buying and do some research first before purchasing an expensive multi-gym. I recommend consulting a qualified fitness professional aboutrepparttar 112936 usefulness of such a machine, interviewing people who have that machine, and possibly even test-driving one before you make this decision. I have to mention that every Spring and Fall I see countless multi-gyms sitting out on someone’s lawn as part ofrepparttar 112937 annual yard sale. I wonder why that is? C. Barbells

If I hadrepparttar 112938 room in my apartment, I would go out and buy a Barbell today! With a 45 lb. Olympic Barbell you can perform a wide variety of exercises in a variety of different ways. If you are an athlete, you haverepparttar 112939 space available, and you want to improve your sports performance, learning how to correctly performrepparttar 112940 Olympic Weightlifting movements (Clean and Jerk, Snatch, and allrepparttar 112941 variations) can take your performance torepparttar 112942 next level! To name a few, exercises such as Squats, Overhead Squats, Deadlifts, Bent over Rows, Bench Presses, Overhead Presses, and Upright Rows can be performed. I would recommend having an adjustable Power Rack and adjustable bench to augmentrepparttar 112943 versatility ofrepparttar 112944 barbell. Space and total cost are big factors when considering purchasing a barbell.

D. Dumbbells

If you want to save money and space, dumbbells arerepparttar 112945 way to go. You might consider two to three sets of dumbbells (they can be purchased at a sporting goods store for any where between $.35-$.75/pound (In Concord, NH, Check out Olympia Sports inrepparttar 112946 Mall, Sears, Target, Walmart, Northeast Fitness, or check outrepparttar 112947 newspapers forrepparttar 112948 least expensive way to go!). I preferrepparttar 112949 metal dumbbells but there are also rubber coated and adjustable dumbbells available. “Power Blocks,” (perform a search onrepparttar 112950 internet to learn more about these) are adjustable dumbbells and are a great tool that take up a lot less space in your home gym, offers great versatility, and offers adjustable resistance to suit your needs. There are also other forms of adjustable dumbbells that consist of two handles, collars, and series of different size weight plates.

Don't Allow Your Food To Control You!

Written by Lee Smith


Food addiction isn'trepparttar problem.

Pretending like you can't live without eating however, ISrepparttar 112916 problem. If you're stranded on a desert island without food, what would you do? Your body can survive well over 24 hours without food if you're drinking water.

How about if someone offered you 50 million dollars to not eat? How addicted would you be then?

Personally, I'll be upfront and tell you that I think that it's utter nonsense to believe that food is addictive. Food is fuel forrepparttar 112917 body and that's it. There is no such thing as an "addiction fairy" sprinking his magic dust on a Big Mac so you're forced to eat it.

In today's society, doctors have made it easier for people to indulge in self-destructive behaviors by saying they are "addicted" to it.

Personally, I thinkrepparttar 112918 people who diagnose these addictions are addicted to "ease of ignorance and influence". Saying that you're addicted to lots of food is like Osama Bin Ladin saying he's addicted to spelunking.

When it comes to eating too much and you feel that you're gaining weight, remember this:

IT'S ONLY FOOD!!

That's right! It's not a ticking time bomb that's going to self destruct in 5 seconds if you don't eat it. Anyone in their right mind can easily realize that an inanimate object like an cheeseburger or a snickers bar has no control over you. However, if you do feel it does, then I'm addicted to your brand-new car.

If you know you should be eating better, then simply do it. If you know you shouldn't be eating a certain type of food, then don't do it!

Allrepparttar 112919 great tastes and wonderful flavors have been created to entice your taste buds andrepparttar 112920 food's emotional appeal. Natural foods don't need to be "processed". They provide a filling sensation and a healthy solution on their own.

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