Archives for Home Gym Equipment Central

Weight Lifting for Weight Loss

Published on March 12, 2010

Many people in America are trying to improve the health and fitness. One of the main reasons people try to be more active and take control of their diets is to lose weight. There are many different ways to lose weight efficiently but it is important to do some sort of weight training to help preserve the muscle that you already have. If you are trying to lose weight, you should be trying to drop fat and preserve muscle. This article is going to try to cover some of the ways to maximize fat loss while maintaining the muscle you already have.

Diet

Diet is responsible for almost 90% of weight gains or losses. If you do not have your diet under control it is hard to maintain consistent progress to reach your goals. If I could suggest one thing to help people, it is to track their diets. Knowing exactly how much you are eating, and how much you are gaining or loosing you can tell if you need to eat more or less to achieve your goals. It’s important to determine how much you need to eat to maintain your current weight. This can be found from online calculators or be found from trial and error. Once you know this number you can simply eat more or less if you want to gain or lose weight.

Lifting

Keeping weight training you’re your weight loss routine is very important. When you are trying to lose weight, you are trying to lose fat not muscle. To give your body a reason to hold onto the muscle that you already have, you should do some type of resistance training. Not only will this help you hold onto your muscle but it might also build some muscle if you have never properly lifted before. Like I said earlier, don’t worry about getting bulky muscles over night from weight lifting. It takes time to build muscles just as it takes time to lose fat. Be sure to take your time when you are working towards your fitness goals, this is a marathon; not a sprint.

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6 Tips to Naturally Ramp Up Your Metabolism

Published on March 9, 2010

6 Tips to Naturally Ramp Up Your Metabolism

When I used to compete in Cross Country and Track I could eat whatever I wanted and I would never gain any weight.  In fact, when I started lifting more I TRIED to gain weight and couldn’t because my metabolism was in overdrive.  Before it used to be a curse, but now I want it back.  What steps can I take to rev up my metabolism?  What foods are better for my metabolism? Below are six steps I found to do just that.

1.  Eat 3 Small Meals and 2 Snacks.

If you want the food you eat to be used as it was intended then try eating more meals throughout the day instead of two really big meals and a snack.  Most people wait till they are hungry to eat, but when your are hungry more of the food is stored as fat instead of used as energy.  Also, people tend to over eat.  A person is often full 15 before they actually feel full.  That means you were likely eating for 15 minutes when you should have stopped eating.

2.  Morning Workout Routines Will Burn More Fat.

You will burn more fat throughout the day if you do your workout in the morning instead of the evening.  The idea behind this is that you will be active after a morning routine as compared to an evening workout where you are likely to rest or even go to bed afterward.  If you don’t have time to do a full routine in the morning try and do some push ups and sit-ups right before y8ou jump into the shower.

3.  Add Some Intensity Into Your Interval Training.

Instead of going for a nice leisurely jog, try and add some spurts of sprinting or uptempo jogging to rev up your heart.  You don’t have to do this every workout but it is great to shock the muscles and add that little extra something to a workout.  You will find the “after burn” affect will increase as you continue to do this.

4.  Two A Days – Workout Multiple Times A Day.

If you workout out more often but for shorter periods of time will greatly increase your ability to sustain the “after burn” affect and keep your metabolism pumping all day.  It is much more likely to sustain an higher intensity throughout your workouts if they are shorter.

5.  Make Constant Trips to the Water Cooler.

Basically, if you want your metabolism to kick in you have to feed it water to work.  Preferably colder water.  It has been researched that every time a person drinks a 7oz glass of water their fat burning metabolism increase to around 30%.  Seriously, by only drinking water you can increase your fat burning power!

6.  Find Foods That Will Work For You – Fiber and Protein

Foods, like fresh veggies, turkey, protein bars, fiber one bars, ans so on are proven to burn more calories than other types of food.  In fact, celery and carrots actually burn more calories than what you are taking in.  Fruit is good at times but the sugar can be harmful, so try to base your diets around fiber and protein.

With just a few adjustments to our daily life we can help our body help us lose the weight we so desperately want to shed.  My suggestion is pick 3 to 4 of the above and focus on them.  In a short period of time you should start seeing results.

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Shopping for Cheap Treadmills

Published on March 8, 2010

Cheap treadmills are great to have at home due to their ease of use. In poor weather, having a treadmill at home is a lifesaver. Combine treadmill exercises with abs and strength training, and you’re on the way to getting in shape and staying that way.

Using a cheap treadmill is wonderful for people who are on a budget. If you’re on a very tight budget, older used treadmills would be wise investments compared to the newer, more expensive treadmills. Used treadmills can have their fair share of problems, however. You should always have any used treadmill properly inspected by an authorized service person before using it for your workout.

You can purchase these treadmills at larger department stores (as well as at well-known exercise equipment stores), but it is best if you wait until they are on sale either online or in a trusted store. Doing your research prior to going to the store will give you a better idea about which treadmills will suit your needs; the last thing you want to do is buy the first one you come across in the store. Often, you can get that same treadmill for much cheaper elsewhere.

When you do have the chance to check out some cheap treadmills, take the time to test them out in person; you want to be comfortable while working out. Make sure to test your chosen treadmill brand, particularly when you order it online; if you decide that it doesn’t suit your workout needs, returning these treadmills can be very difficult. The best way to do this is going to be to visit your local treadmill retailer. While you might not be able to get a full workout done on one of their floor model machines, you’ll at least be able to do a quick test to determine if it’s right for you.

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Circuit Breaker Exercise Routines

Published on March 7, 2010

The Circuit Breaker is a gym exercise routine that works all of the body’s major muscle groups while providing a solid cardio workout. It is called a “gym” exercise routine because a long time ago, the Circuit Breaker workout can only be achievable with commercial gym equipments. Now with new technology in modern home gym equipment (like a Bowflex system), you can follow this elite exercise routine from the comfort of your own home.

The basis behind the Circuit Breaker is not lifting heavy weights, but the repetitious act of each individual exercise. Combining a full body workout with cardio is an optimum way to train the body in its entirety. Also if you are trying to find the quickest way to lose weight, you should definitely try working the Circuit Breaker into your weekly workout schedule. You can achieve good results by performing it just three days per week.

The major muscle groups that the Circuit Breaker workout focuses on include the chest, shoulders, back, legs and arms. The workout can begin with any muscle group and use many different exercises. The key is to select an exercise that is enjoyable to do. For the chest one of the many forms of bench pressing can be used along with traditional push ups. Shoulder exercises can include the military press or pull ups. For the back, a rowing exercise is always good. The legs can be worked out with a traditional squat technique or simple leg extensions or curls. Arm exercises may include bicep curls and triceps push-downs. The key is to perform the exercises slowly and deliberately, with good form and breathing techniques. There is no need to rush through it the workout. Doing any form of weight bearing exercise haphazardly can lead to serious injury or death.

Each individually selected exercise must include 12 repetitions. There are only one to three minutes of rest between each exercise. The rest interval is dependent upon the fitness level of the user. After each exercise has been completed, a six to ten minute rest usually works best. The entire circuit of exercises should be repeated three times. It is important to stretch thoroughly and warm up prior to beginning the Circuit Breaker routine.

Those who use the Circuit Breaker routine should consult their physicians first. This workout is not recommended for anyone with heart conditions or muscular-skeletal problems such as osteoporosis, and some forms of arthritis. All forms of exercise should be discontinued upon any feelings of acute pain, dizziness or nausea. This workout is not for everyone. Therefore, great care must be taken when engaging in weight training. It is imperative for those who are new to weight lifting, to be trained thoroughly on any exercise by a professional. That includes the proper safety practices that can prevent injuries.

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Back Exercises on a Back Extension Bench

Published on March 7, 2010

A lot of people suffer from back pain as they get older. That is just the reality of the wear and tear in life along with the lack of good posture practice and back muscle development at an earlier age. As we get older, the use of posture support braces can help these correct issues. However, it is better to meet the problems head on and that is with back exercises that help strengthen the lower back muscles. For this purpose it is best to set up a home gym so we don’t get into any excuses for not exercising.

A good exercise apparatus for the lower back is a back extension bench. On it, a suitable exercise for the beginner to develop his back muscles is to do the back raise. Here’s how you do it.

  1. Step into the bench and hook your feet under the anchors.
  2. Settle your thighs on the pads and place your hands behind your head.
  3. Bend forward until your upper body is at a 90 degree angle to your hips.
  4. Slowly raise your upper body back again until your back is in a straight line with the rest of your body.

The back raise is a great exercise for targeting the hamstrings, the glutes and the lower back. For those who are more advanced, they might benefit from holding a weight in their hands instead of having their hands behind the head.

With all exercises, it is best if you consult your doctor first especially if you are prone to back injuries. The doctor might prescribe you a lumbar back brace while performing these exercises just as a precaution and to give your back extra support. Back injury is not to be taken lightly and you need a healthy back to enjoy all life has to offer.

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Cardio Exercise With Manual and Electric Treadmills

Published on March 6, 2010

If you have decided that the time is right for you to get on track and meet your fitness goals than you might have decided to purchase some cheap cardio equipment to help you in your endeavor. If that’s the case then there is a good chance you are going to opt for a home treadmill, it is after all one of the most popular options, and for good reason. Anyone who can walk can use a treadmill machine to great effect thanks to the fact that they can already perfectly execute the range of motion required. There is very little learning curve for those that decide to get fit with a treadmill over something like an elliptical machine which will take a little more effort.

Once you have set your heart on the treadmill you will have a couple of important questions to answer if you are going to make the best choice possible. First off, you have to think about whether you want to go for an electric treadmill, or the simpler manual version. There are advantages to both, but which is the best?

Manual treadmills have one main selling point, and that is their price. You can actually pick one of these up for just $100 so they’ll affordable to just about anyone who wants to get fit at home. Unfortunately the low cost is just about the only thing they have got going for them. With a manual device you have to get the treadmill going with your own steam, and keep it going. This can make using on a bit of a chore and its the reason most people want to go motorized.

If you have the money to spend then there is no doubt that the electric treadmill machine is the one to go for. The are a joy to use as the machine starts up all on its on and allows you to get on with the running. They also usually come with all manner of extra features, such as fully functioning computers to track your progress and a much more comfortable running track. For people with several hundred dollars to spend on home fitness equipment, the electric treadmill is the only choice.

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Mistakes people make when Looking for home Fitness Equipment

Published on March 4, 2010

Not know where to start is difficult if you want to setup your home gym. Many people make the same mistakes and fail with their fitness goals. Try to avoid these common mistakes.

1. Choosing the wrong equipment
Choosing equipment can be confusing as there a hundreds of different types of machines you can buy. You dont need 10 different types of workout machines. You need to split your workout into a few phases which are warmups, weights and ab workouts.

2. Not doing a warmup

Warming up is important when you are exercising to increase the blood flow of into your muscles. It is easier to strain a cold muscle than a warm muscle that has been slightly stretched for 5-10 minutes before you start with heavy weights. Using tredmills or elliptical machines are good exercise machines for warmup.

3. Not doing weights

Weights are very important and you should be scared that you will grow into the Hulk because you lift a weight. Anyone who has a fit healthy body will have used weights in some way. Dont avoid weights they should be the most important part of your home workout. Use a workout bench with dumbbells or a home machine like a bowflex that has resistance levels that cacn be adjusted.

4. Not changing Your Diet

You must eat a healthy diet. This includes eating more protein like chicken, fish , lean meats and healthy oils from fish and nuts. Also vegetables are very healthy because they are low in calories and have many vitamins in them. Drink more water than any other beverage. 80-90% of your faily fluid intake should be water. NOT coffee!

5. Not exercising your Abs

Your ab muscles are at the center of your body often called the “core” you need to have strong core muscles to support the weight of your body and also to avoid back/ posture problems. Abs can easily be forgotten but should be added to every home workout. I prefer doing situps with added weight on your stomach or leg ups with added weight on your legs.

If you avoid the above mistakes you will be well on your way to a fit healthy body! Find more info on treadmills for sale and eliptical trainer reviews

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Lose fat from your arms, abdomen and hips

Published on March 3, 2010

Arms, abdomen and hips are the areas where fat is deposited very easy, but unfortunately for us, it is very “stubborn” and difficult to eliminate.

A series of exercises specially designed for these problem areas help us act directly on target.

Perform the exercises listed below regularly and combine them with cardio-type activities, which allow you to burn fat more efficiently throughout the body.

These free workout routines are extremely useful not only if you want to lose belly fat, but to improve muscle tone throughout the body. You need two 3 lbs weights to do these exercises.

Exercise 1

Lie on your back with the knees bent at 90 degrees. Hold weights in your hands, overhead with the palms facing inwards. Raise dumbbells in front, at chest level while lifting and straightening your legs.
Return to starting position and repeat this motion 15 times.

Exercise 2

Sit with the legs apart at a distance slightly larger than that of the shoulders, feet pointed outward with the tips at a 45 degrees. Hold one weight in each hand. Keep your hands glued to the body, in front of your thighs. Lean your torso forward, keeping the legs and back straight. Lower weight at the chin, arms should be perpendicular to the floor. Repeat 12 times.

Exercise 3

Sit with the legs apart at a distance slightly larger than that of the shoulders, feet pointed outward with the tips at a 45 degrees. Hold a weight in each hand, arms at your sides with palms facing inwards. Make a lunge while keeping your feet stuck to the floor, lowering your bottom as if you were sitting on a chair. Maintain this position and perform two movements of lifting and lowering of the weights: you arms attached to the body and lift weights to the shoulder level. Return to starting position and repeat 5 times.

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Juicing Recipes to Aid Muscle Recovery and Growth

Published on March 1, 2010

When it comes to building stronger muscles most of us understand that we need to consume an adequate amount of protein each day and enough overall calories. Besides protein and calorie intake there are also specific nutrients and antioxidants that we can supply ourselves that can be of great benefit too. So what are they?

Vitamin A
Vitamin A has the surprising ability to help increase testosterone levels in the body, a study has found. Teenage boys were separated into two groups. One group were given testosterone supplements and the other group were given vitamin A supplements. After a few weeks of undertaking the same weight training program, the teenage boys who were given vitamin A were only marginally behind the other group when it came to muscle growth. So vitamin A is a very effective and safe method for helping to boost testosterone levels!

Vitamin C
A high intake of vitamin C post workout is an essential part of many serious body builders and athletes nutrition programs. So what is the deal with this vitamin? Vitamin C is one of the most powerful anti-inflammatory antioxidants. Many studies show that high vitamin C intake after a workout can greatly increase the speed of muscle recovery. The anti-inflammatory effects of vitamin C really helps to ‘cool off’ the muscles so they can repair quickly.

Vitamin C is also an essential nutrient for creating collagen, a sticky substance that acts like glue to hold muscle cells together. This helps to strengthen the structural integrity of muscles and helps prevent injury.

Vitamin E
Just like vitamin C, vitamin E is also an anti-inflammatory antioxidant that can help with muscle repair. The difference is that vitamin E works within fat based cells and vitamin C works within water based cells. Together they cover a lot of ground!

Muscle Juice Recipes
Making your own homemade juicing recipes is a great way to get an abundance of vitamins A. C and E, and there are a few fruits that are a great source of all three of these vitamins – kiwis and blackberries. You can make a great post workout drink by juicing 3 kiwis and 2 cups of blackberries and then add then mix in 1 scoop of flavorless protein powder. You now have a juice that is a great source of carbohydrates, protein, vitamins, minerals, antioxidants and living enzymes! Enjoy!

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Berry Juicing Recipes for Intense Workout Recovery

Published on February 28, 2010

Many of us know that achieving an adequate intake of protein is essential for developing muscles, especially post workout. In addition to this there are nutrients and antioxidants that can greatly aid in the speed and effectiveness of recovering from a weight lifting session or any other kind of intense workout. So what are they you ask?

Vitamin C
For many body builders and serious athletes taking a high dose of vitamin C after a workout is a fundamental. Vitamin C is a potent anti-inflammatory agent. Many studies show that vitamin C helps in reducing the inflammation and painful symptoms of arthritis sufferers. Other studies also show that vitamin C significantly improves the rate at which muscles recover post workout by reducing the inflammation that occurs in spent muscles. Vitamin C also creates collagen, a sticky substance that holds muscle cells firmly together and helps to protect them from injury. Any joint pain experienced during workouts is also benefited! So vitamin C should not be overlooked!

All fresh berries are a good source of vitamin C, especially blackberries. Making  berry juicing recipes will provide an abundance of vitamin C in your post workout drink.

Rutin
Rutin is an anti-inflammatory antioxidant that is found abundantly in berries such as blueberries, blackberries and raspberries. Research has found rutin to be one of the most effective of anti-inflammatory agents in animal studies. Although not official tested in human studies, many people claim that taking rutin if of great benefit to their anti-inflammatory disorders like asthma and arthritis. It would be fair to conclude that rutin would also be of great benefit to post workout inflammation.

Just like vitamin C, berry juicing recipes are also a great way to get an abundance of rutin into your diet. Add in some protein powder and you will be in great shape!

Vitamin E
Yep, vitamin E is an anti-inflammatory too! The difference with vitamin E is that it works within fat based cells, whereas vitamin C works in water based cells. So making sure you have an adequate amount of both these vitamins in your postwork out drink will cover a lot of ground.  And yes, berries are also a good source of vitamin E, especially blackberries.

Post Workout Berry Juice Recipe
2 cups of blackberries
1 cup of  blueberries
10 strawberries

This juice will provide you with stacks of vitamin C and E and also rutin. Enjoy! If you are looking for a juicer check out Jack Lalanne Juicer.

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