Introduction

There are quite a few things to consider if you are thinking about building a home gym but perhaps one of the most important things is safety, particularly if you are going to train on your own. If you do not have a training partner to spot for you, you need to make sure that the kit you buy has spotter bars, such as those on the Powertec Half Rack.

How Much Will I Have To Spend?

A simple bench and some weights are probably enough to get you started but lower cost equipment may not have spotter bars and you could be risking injury. Furthermore, cheap kit will often not last as long as good kit. That does not mean you need to spend a fortune to set up a useful home gym but you are probably looking at somewhere around $400-$500.

Space Needed

A home gym will fit into a spare room, small garage or basement although obviously the more space you have the better. Avoid putting your gym on an upper floor though unless the floor is reinforced – dropping a heavily loaded barbell onto a thin floor could end up in disaster.

Essential Equipment

Minimally, you need a rack with spotter bars, a bench, a barbell and some free weights. A good rack will allow you to bench press, shoulder press and squat in safety and free weights give you the flexibility to use them in many different ways.

As for your free weights, you need to think about whether to buy standard weights or Olympic weights. A lot of good quality rack systems will only take Olympic weights, so this might be the deciding factor. You can get dumbbells and all sorts of other equipment for Olympic weights so it is not a problem although it does tend to be a little more expensive than non-Olympic kit.

Depending upon where you are training you might also consider putting something on the floor. If for example you are training in a garage with a concrete floor you might consider putting some cheap underlay on the floor.

Expanding Your Gym

If you have the essential equipment you will be able to have perfectly good workouts but if you have the money and space you might also think about expanding your gym at some point. A Smith machine might be a useful addition for someone training alone and you might also consider a leg press machine, a calf machine and – if it did not come with your rack – a pulley system for pull-downs, rows and such.

Always Consider …

Safety first! If you are training alone make sure you get the right equipment to allow you to train to failure without hurting yourself! It is a good idea for raw beginners to start off by going to a gym regardless of any plans they may have to train at home. This is because it is important to learn how to perform the various exercises properly, which is not always as easy as it might at first appear.

Something like the Powertec Half Rack and some free weights is a good combination to get your home gym started with.

You need to be fairly self-motivated to train on your own at home – so it does present some challenges – but it is extremely convenient to be able to get to your gym in seconds and train whenever you like.

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Many more people are rediscovering the outdoors these days and taking part in alfresco sport. Just ask yourself if you would prefer being confined to an indoor sport hall or out in the fresh air and wonderful sunshine. That said, there are many more sports that you can so outside that give the lower body a good work out, but not many that focus on the upper body.You could just throw a ball about a bit or stick to push ups to help work the upper body, but lets take a look at real sports that work really well?

Kayaking. Sports like kayaking or rowing are fantastic for toning every muscle in the upper body. As well as providing most of the stability, the upper body is the driving force in the sport of kayaking and soon becomes very efficient with practice. The most attractive part of kayaking though has to be the ability to stop paddling and just bob about for a bit when you get fatigued. If your not keen on water however, this sport might be best avoided to be honest.

Rock Climbing. If you are looking for a sport that works every muscle in the body then rocking climbing is the one for you. That said, your legs are not actually worked as much as you might think as a lot of the grip comes from special sticky slim line shoes that look like cycling shoes. However, the arms are responsible for a substantial amount of work when climbing. Simply keeping yourself vertical on a climbing wall can be an effort and the muscles of the lower arm and shoulders will be toned in no time.

Hand Biking. Bike riding is without doubt the most poplar of the outdoor sports. That said, its not the best sport in the world getting your arms in shape. Hand bikes however such as Pinarello ones are geared in such a way that you can pick up some great speed just by turning your arms. They are often used by those who cannot use their legs, so have been designed with usability and endurance in mind.

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Instead of paying /month to go to the gym, exercisers can get many of the same style workouts with Bodylastics Home Gym Exercise Systems. These high-tech elastic bands offer varying resistances for a full body toning and strengthening workout. Beginners, the elderly and the out-of-shape can all use these bands, simply by clipping on the most lightweight bands. On the other hand, body builders, athletes and fitness fanatics can clip on additional weight for a more hardcore workout too. Bodylastics comes with a DVD, a manual and a whole website full of exercises to perform with the systems.

Bodylastics Home Gym Exercise Systems come with four color elastics (with different tension levels), two handles, two ankle straps, door anchor, user manual, instructional DVD and a travel bag. The $49.95 Basic Tension system offers up to 44 pounds of resistance for each side. Maximum Tension, which is their top-seller, accommodates up to 67 pounds per side. Their $104.81 Terrell Owens Super Strong Man gives up to 127 pounds per side for the professional bodybuilder workout. With any of these systems, exercisers can perform many of the same workouts as they would at the gym. They can sit on the floor, using the bands and the door anchor to mimic the row machines or they can hook the door anchor up high to turn the torso like a Bow Flex machine. These bands can work the biceps or the triceps, the glutes or the quads, the back or the chest, the shoulders or the abs.

More than 25 consumers at www.amazon.com have given Bodylastics Home Gym Exercise Systems positive five-star reviews. The overwhelming sentiment is that people just can’t believe a system so inexpensive can work so well! One personal trainer reported: “It’s certainly the best set of exercise bands I’ve ever seen, and in fact, it’s one of the best fitness products I’ve ever seen: modestly priced, infinitely versatile, well-constructed (very durable materials), and very cleverly designed with the foam door attachment and interchangeable handles.” Exercisers were also impressed at how portable the system is. “I purchased the max tension set originally for travel after becoming frustrated with the quality of equipment in hotel gyms,” a three-year Bodylastics veteran said. Another user wrote, “I have a fair amount of exercise equipment at home… but I was stuck in a routine and needed more variety, something that didn’t take up much/any space, and that I could take on the road or on vacation. This nifty little set of exercise bands is perfect!” Some workouts on the DVD are easy enough for beginners, but the intermediate workout “will kick your butt,” as one person commented.

Bodylastics Home Gym Exercise Systems can be used with a number of popular workout videos. Exercisers can choose from The Gaiam Resistance Cord Workout, Denise Austin’s Best Bun & Leg Shapers, Band Camp With Paul Katami, Stephanie Huckabee’s Power Fit, Cathe Friedrich’s Butts & Gutts, Leslie Sansone’s Walk & Firm, Amy Bento’s Advanced Step Challenge 3, Prenatal Workouts with Summer Sanders, The Firm: Sculptilates with Band, Karen Voight’s Ease Into Fitness, Michelle Dozois’s Slim, Strong & Sexy Body, 10 Min Dance It Off & Tone It Up and Core Attack with Trish Muse. To purchase these DVDs, visit www.collagevideo.com. For more information on the Bodylastics system, visit www.bodylastics.com.

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If you want to build a significant amount of muscle using natural methods, you have many healthy options to choose from. However, there are some methods of building muscle that are not only safe and natural, but actually proven to work faster than other methods.

Start with the food that you eat. Eating right is essential to building muscle. Expert bodybuilders agree that you should be consuming one gram of protein for every pound that you weigh – every day. This means that if you weigh 190 pounds, you need 190 grams of protein each day.

Bodybuilders also fuel their bodies with protein immediately before and immediately after workouts. Remember that liquids digest faster than solids, so go with liquids before and after a workout for best results, but make sure that you are eating good solid foods at other times of the day. Talk to a nutritionist to find out what is needed for your muscle building goals.

You should also do away with the three square meals theory and instead opt for six meals a day. These meals should, of course, be small meals – just enough to feel full, without feeling overstuffed. Don’t eat to the point where you are gaining weight, but fill up on protein and carbs to fuel your body properly for muscle building.

If you don’t have any fat that needs to be lost, don’t do any cardio training at all. If you do have some fat to lose, do so with interval training about three times per week. Also work with a personal trainer – at least once – to find out exactly which exercises you should be doing, the number of reps needed, and the length of the sets for the results that you hope to achieve. A great deal can be learned from a personal trainer in one or two short hours.

Make sure that you are getting enough rest. Workouts are important, but workouts that last all day, or for several hours, are not good for you at all, and usually result in injuries that keep you from working out altogether. There must be a healthy balance in your life, and sleep is a big part of that as well. When you sleep, the body takes stock and starts making needed repairs, and this is important in the world of body building. 

Finally, you have to be willing to change your workout routines up about once a month. You don’t want those muscles getting too used to what you are doing to them. Keep them guessing! When you change your routine, and start using your muscles in different ways, you will notice more significant growth for a period of time.

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You’re trying to make sure that you keep your figure intact, so you’re thinking about joining a pilates class. One of the things that you’ll learn in pilates is the 100 abdominal exercises. This series of workouts was created to warm up the body, and to target all of the muscles in the abdominal area. Here is some information that you’ll need to know before you join the class, so that you can prepare your mind and body for getting in shape.

Keep in mind that watching the 100 abdominal exercises may give you the impression that the workout is effortless. However, if you do the exercises correctly, you’ll find that they are definitely a challenge. And if you’re starting a class soon, modifications can be made to the workout plan if you’re a beginner. This will help you to prevent injury and muscle damage. Don’t be intimidated by others in your class that may have mastered some parts of the exercise. You’re there to get in shape, and competing with others may cause more damage to your body.

To start the 100 abdominal exercises, you should lie on your back. For beginners, feet should be flat on the floor. Keep your knees bent. This should be the position your body is in for at least the first two weeks of pilates. If you’re looking for a more challenging position, you can raise your legs, but be sure to choose an angle that is comfortable for you. The closer your legs are to the floor, the more challenging the exercise will be for you, which means your muscles will start to gain more definition quicker. Be sure that your arms are close to your sides, and extended flat on the mat.

Now you’ll need to concentrate on your breathing. Inhale deeply, and pull your belly button into your spine. Keep your abdominal muscles tight, then exhale and lift your head. Keep your shoulders and arms off the mat, and make sure that your eyes are focused on your abs. For this part of the 100 abdominal exercises, you should make sure that your arms are even with your shoulders, and that your palms are face down. Your neck should be comfortable during this workout as well, and the lower part of your shoulder blades should be touching the mat throughout the exercise.

Make sure that your abdominal muscles are being pulled and worked during each phase of the 100 abdominal exercises. This will help you to see results quicker, and will tone your figure in ways that you may start noticing right away. You can find examples for how to do the exercises when you visit www.ivillage.com.

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You will now be introduced to the absolute basics of muscle building. Muscle building is helped both by a workout plan and a balanced eating system as well; a fact many people are not aware about.

Of course we need to work out to build a muscle, but if we don’t eat the right foods that enhance muscle growth, we are going to be very disappointed with our results.

Check this out for a comprehensive muscle building guide.

Proteins are famously recognized for helping with muscle growth. Carbohydrates help to keep you energetic in order for you to perform well in your workout exercises. Consuming carbohydrates earlier on in the day is especially recommended.

Including both fruits and vegetables can help with your diet too.

Apart from breakfast, the most important meal of all, is the post workout meal. Healthy post workout meals are essential to muscle builders in several ways.

Do not tend to skip post workouts as they assist with your muscle building process. This meal can be something as simple as a protein shake, if you don’t have the time (or the energy!) to make something more comprehensive.

Your post workout meal may include foods such as:

- Frozen or fresh fruit (bananas, pineapples or raisins).

- Quickly digestible protein – the best source of this is a quality whey protein isolate (this is important).

- Fat free/low fat yogurt.

- Natural maple syrup.

- Waxie Maize Starch (’The’ most effective way to replenish the body’s glycogen).

Insulin boosts by simple sugars can help with muscle development and repair.

Additives such as creatine, arginine, or glutamine may also be added to your diet to aid with the muscle gaining activity.

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A good workout arrangement must be a part of your daily lifestyle to assist with the muscle growth. You may want to consider the following guidelines to obtain boosted muscle growth:

- To help with the muscle gaining process, you might think of doing daily workouts with an occasional day off between every two days for the muscles to recuperate.

- It’s in this rest period in which the muscle grows the most.

- Do work out with your most extreme potential for much more effective results.

- Daily workouts will not present to you the outcome you have aimed for, so do not over-work yourself.

Any muscle building guide will tell you that overtraining your muscles actually sets you backwards. Your muscles need time to rest, in order to grow.  If you don’t give them this rest, then you might end up being sadly disappointed.

Many good muscle building guides will also tell you that your nutrition forms the most important part of your routine. If you want to build muscle, combining good nutrition with a sensible workout schedule will help you get excellent results within only a few short weeks.

Still hungering for more on bodybuilding? Then this would definitely help you a lot.

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