HomeGym

HomeGym

Are you thinking about creating a new homegym? In this article we will discuss types of equipment you could use for your home gym, with a focus on body building equipment.

HomeGym – Body Building Equipment

Generally, people think of body building equipment as weight machines. While weight machines are some of the best ways to work specific muscle groups, there is still a lot of other body building equipment you can use to help tone and work your muscles to their fullest potential. Having a complete homegym dedicated to this would be wonderful, but you may not have the space or the budget to buy something of that size right away.

A good alternative to a homegym, is having some type of weights to help you with your body building goals. A stable weight bench and some barbells as well as dumbbells will help you workout at home. These types of weights at home allow you to set up a gym in a corner of your basement for example. Plus they will allow you to create a good workout program that helps you build your muscles in an amazing way.

homegym exercises

An exercise ball is a cheap way to work your ab muscles and make them strong. You simply roll over the ball and perform sit-ups while using the resistance that the ball can give you works your abs. Exercise balls can be purchased in many places including discount stores like Wal-Mart, and are relatively inexpensive when you consider what they can give you in the long run.

Body building equipment doesn’t have to be expensive. You can actually come across some great deals when you search out the types of machines that you want to enhance your workout. Check online and look in the classified ads of your local newspaper to find Nautilus machines as well as treadmills or stair step machines.

You should look for reliability in body building equipment before you buy. This is especially true if you are buying a machine with pulley systems. Look at the cords and see if they are strong and not frayed. If there is any sign of stress on the pulleys, don’t buy it. Purchasing used equipment can be a great way to create that homegym you have been wanting. Just do your research and test out the machine to ensure it works before making a purchase. When you buy used gym equipment you won’t beable to ask for a refund.

If you are looking to buy some body building equipment from a large company, be sure that they are reliable and offer a guarantee. It’s convenient to have your own weight machine in your home, but if it doesn’t give you the workout that you need, you’re just throwing your money away. Try and test out the machine first and make sure it accomodates your current fitness level, plus the level you want to work up too.

The homegym equipment you use when you are undertaking a body building program can be very important. You will want to choose the type of equipment that will give you maximum results and contribute to your goals not take away from them. There are many places you can go to get this type of equipment, but know what you are looking for before you buy.

Body building equipment can greatly enhance your workout sessions and tone your body to new proportions. Use the equipment that will work the parts of your body that you want to concentrate on and then watch your muscles thrive!

Tips for Creating Your Body Building Program

Once you have your homegym equipment in place, your next step is to create your own body building program. So what makes an effective body building program? Well, it’s not all about just lifting weights. A good and efficient body building program will encompass various parts of the body as well as good nutrition and lifestyle habits. What do you need to know to make a good body building program? Actually, you need to know a lot!

home gym equipment

First and foremost, you need to pay attention to what your body is able to do. Work slowly and work your way up to lifting the big weights. And yes, lifting weights is a big part of a good body building program, but it’s certainly not everything. You want to be sure that you start small and work your way up so that you don’t risk injury and hamper your progress. Make sure that your home gym equipment is solid enough so that as you advance, the equipment can still offer you the training you need.

A good body building program will contain a variety of exercises meant to work specific parts of the body at any given time. Your muscles will grow when you provide an adequate amount of resistance that is provided by the weights that you are asking your muscles to lift. Don’t overdo it, though. If you get injured, you will hinder your progress and not be able to grow in the ways you want to.

Good nutrition is important in any body building program. You need to be sure that you are getting the appropriate nutrients you need to be sure that your muscles are being given what they require to grow to new proportions. That means loading your diet with lots of protein and lots of carbohydrates. Fats are important as well – but be sure they are unsaturated fats which are actually good for your body in moderation, of course.

Be sure you schedule some rest days in your body building program. Your muscles need time to heal and to grow. The only time they will get that advantage is when you are resting. Muscles grow when the body is in a sedentary state, so be sure that you get a minimum of eight hours of sleep a night to help your body building program work to its full advantage.

You should also choose a variety of exercises that will focus on specific muscles. Your body building program should work every single muscle in your body, so choose exercises that will tone and work every muscle group possible.

A great body building program will make your muscles toned and fit. But more than that, it will make YOU toned and fit. If you are wanting to sculpt a beautiful body, pay special attention to the body building program you undertake. A good program, combined with a solid homegym systems will allow you to sit back and watch your dreams become a reality.

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Basic Items For Your Incredible Home Gym

Basic Items For Your Incredible Home Gym

Building a home gym does not need to be expensive and it does not need to take up a lot of space. In order to create a gym you can use to work out from home, you just need to be smart and you need to fulfil a number of specific requirements. Read on and we’ll look at some of the ways you can do this without breaking the bank. Ultimately, it comes down to just buying a few items, each of which is highly affordable and can be easily stored to avoid taking up too much space…

Home Gym Equipment

Pull Up Bar

The first item you’re going to need is a pull up bar. Before you get a pull up bar, you’ll be able to train almost every muscle group using only your own bodyweight. The only exceptions to this are muscles involved in pulling. That means things like your biceps and your lats, which require you have something to hang off of.

And that’s where the pull up bar comes in. With a pull up bar, you’ll be able to start performing not only pull ups but also chin ups, rows and even hanging sit-ups. This now means that you really can train every muscle group, even if you are still limited to using only bodyweight.

pull up bars dumb bells

Dumbbells

This is where the dumbbells come in. With these, you can now start using weights and you will be able to train every single muscle group. Dumbbells simply allow you to add a weight to either hand, which means you’ll be able to perform not only curls but also tricep kickbacks, tricep extensions, dumbbell presses, shoulder presses, upward rows, shrugs, weighted squats, lunges and all manner of other exercises. Effectively, nearly anything you would normally be able to do with a barbell can be done with a pair of dumbbells – as well as a lot more besides.

What’s important for your long term success here is that you have enough weight that will allow you to up the challenge as you progress. The good news, is that you can buy dumbbells that have adjustable weight and this will allow you to add and remove weights plates as required in order to consistently keep increasing the challenge.

Bench

All that’s left is to add a bench, by which I mean a weights bench and preferably one that will allow you to alter the angle. This way, you can then perform not only dumbbell presses and flyes but also isolation curls (sitting with your back supported by the bench), decline and incline presses, shoulder presses and all manner of other things using much heavier weights.

With just these three items, you now effectively have everything you need to create a fully functional home gym. No matter how much you progress, this will offer enough challenge to keep you on your toes and keep you growing!

Of course where you expand from there is then up to you…

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Why You Shouldn’t Discount Your Garden During Home Workouts

Why You Shouldn’t Discount Your Garden During Home Workouts

When we think of the term ‘home workout’, we tend to imagine people working out in their living rooms or in home gyms. Home implies ‘indoors’ and thus we assume that a home workout will most likely take place in one of the rooms of the house.

But this is not always the case. In fact, the best way to perform home workouts is often going to be to train outdoors and there are a couple of good reasons for this. Read on to discover what those are…

Home Workout Ideas

What is Functional Strength?

The idea of functional strength is that you’re trying to build strength that you can actually ‘use’ in a real-life setting. This means that the strength you’ve developed can translate to better lifting when you’re moving house, or better grip in a sparring match. This is sometimes viewed in the context of evolution – what type of strength is our body designed to develop? What kind of strength would be useful when we were in the wild for hunting, foraging and building?

It’s often said that the best way to build functional strength is to perform deadlifts and bench presses. That way, you can train in such a way that you’re using multiple muscle groups in unison and combining that with good form, good grip strength and more. These are compound ‘big’ lifts and they tend to get universal praise.

functional training

But actually, you can make the case that these aren’t really functional in the context that we’ve described them. Why? Because there is no point in the wild where you would be tasked with picking up a perfectly straight bar from the ground with perfect technique.

In the wild, you’ve have been picking things up in a hurry, at the wrong angle and with poor grip. When you climb a tree for instance, you might be performing the equivalent of pull ups – but every single branch is going to be a slightly different shape and a slightly different width. No two branches are the same and the angle you’ll grab the branch each time will be different as well.

This is true functional strength.

And this is why you need to start training in your garden! Not only will training in your garden help you to build more muscle by challenging yourself in unique ways every single time – such that you never plateau but it will also expose you to training in different weather conditions and it will ensure you’re getting a good dose of vitamin D. In short, this is far healthier for you and it poses a unique challenge.

So on sunny days, step out of your home gym and try lifting some logs or bricks in the garden, or performing chin ups from that tree! You can skip, jog round the garden or even just try moving a pile of bricks from one side to the other. With more space and less chance of breaking things, you can also get a lot more creative with the way you’re training out here!

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Why Aren’t You Seeing the Results You Want?

Why Aren’t You Seeing the Results You Want?

A lot of people mistakenly believe that they need to have a highly complex training program with an elaborate list of supplements and an iron will in order to get into shape. This is why people will spend so much money on personal trainers, on gyms, on creatine, on protein shake and on programs like ‘Insanity Workout’.

But that shouldn’t be true. In reality, as long as you stick to a relatively decent training program and you’re consistent, you should see results. Even if you are just doing a few press ups every night, this should be enough to bring about some positive change in your body. Could it be better? Sure. But it should be enough to do something.

The Truth Behind the Reasons

So if that’s what you’re doing and your training is genuinely consistent… why aren’t you seeing any results? Well, there’s a few reasons…

You’re Not Giving it Your All

The first and most likely cause here is that you aren’t giving your training enough effort. It’s not enough to simply go through the motions when you lift weights or perform CV; you need to really push yourself and you need to work hard enough to feel the burn or the pump in your muscles and you need to feel the sweat forming on your body.

One big mistake you might be making then is leaving the TV on while you train! This can distract you from your workout and prevent you from really focussing on and engaging the muscles while you’re lifting or moving.

exercise for results

The Rest of Your Life is the Problem

If you’re training as hard as you possibly can and you just can’t seem to shift those last few pounds, then you might need to take a look at the rest of your training regime. What you’ll probably find is that you aren’t as active the rest of the time as you could be.

We are not designed to be largely stationary 24 hours a day and then to workout intensively for 30 minutes. If you really want to be healthy and fit, then you should be constantly resting or training. Take a look at your routine then and see where you could fit in more walks, more runs or perhaps an exercise class.

Your Hormones Are Getting in the Way

If you have the wrong hormone profile, then your body will be prone to burning fat and muscle for energy rather than storing it. That makes you an ectomorph. Or perhaps you’re someone who stores fat very easily and can’t lose any weight.

This could be caused by some kind of medical condition. Speak with your doctor about the possibility that you might be suffering with low testosterone, hypothyroidism or polycystic ovaries.

Even if you aren’t clinically ‘unwell’, it may still be the case that you have low testosterone, low T4, or poor insulin sensitivity. Luckily, there are normally things you can do about this situation. One of the best options is to train more regularly. Another is to eat more. Fix your hormones and you’ll make training much easier.

Home Training Routine Jogging

Home Training Routine Jogging

Do you enjoy to jog? Or are you worried that it will cause you joint issues, or is just too difficult to do? It’s true jogging has been getting a lot of bad press lately.

That’s because jogging is an example of ‘steady state cardio’. That means that it involves exerting yourself at a low level for a long period of time – running for 30-50 minutes for example. This is something that fewer and fewer people now advice with the advent of HIIT (high intensity interval training) and it has something that has been shown to be less efficient than that alternative. If you want to build muscle as quickly and effectively as possible, then you should be alternating high intensity with periods of recovery. This will burn more fat in the long term, it will increase the health of mitochondria and it will be less likely to burn through muscle.

Jogging Tips & Benefits

Or at least that’s the theory. But actually, there are a lot of good reasons to carry on using steady state and we’re going to take a look at those now.

HIIT is Brutal

The first reason to keep on doing steady state training is that HIIT is brutal. A lot of people paint HIIT as this ‘quick fix’ for muscle, pointing out that it lets you burn more fat in less time. In 20 minutes of HIIT, you can get a full workout and burn a lot more calories than you would on a 30 minute run.

jogging for fitness

But actually, the difference isn’t that big and it’s not as profound as most people make it out to be. What’s more, HIIT is really, really unpleasant. While you might think that HIIT is the ‘easy option’, the reality is that it is far more gruelling and most people just won’t be able to maintain it as a regular part of their routine. Jogging on the other hand is something that everyone understands, that you can do anywhere and that can be quite fun. Just pick a destination and run!

Running Boosts Anabolism

And what is more, is that running can actually help you to increase your anabolism and build muscle in the long term. This may go against everything you’ve been told but it actually makes a lot of sense.

That’s because running trains the heart. Specifically, it helps you to enlarge the left ventricle, which enables you to pump more blood around the body with each beat. This is good news, because it means you’ll have a lower resting heartrate, which in turn will translate to lower stress and lower cortisol.

And that means you’ll spend a lot more time in a ‘rest and digest’ state, flooded with anabolic hormones like testosterone, growth hormone and more. It also means that more blood, more oxygen and more nutrients can make it around the body when you’re resting and when you’re training to power more brutal workouts.

It’s a Good Way to Get Cut

Running long distances is still a good way to get cut. It will burn a lot of fat and if you run for 40 minutes, you can expect to burn anything up to 700 calories. The negative effect on muscles is far more negligible than most make out too.

So in short: get running! What have you got to lose?

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