Home Gym Workout

Home Workout: Introduction

When training at home becomes the preferred option – or the only one – your first concern may be what to do to make the time spent worthwhile. Can you get a good workout in at home? How much equipment is needed? The answers are a resounding yes, and just a few pieces. Your ultimate success lies in how much you put into your effort. If it’s half-hearted, your results will be the same.
Taking the minimalist approach, all you need to get started are a bench, a barbell or Bodybar and a set of dumbbells, preferably in varying weights. Choose weights that will challenge your muscles and bring them to momentary failure at the lower end of the suggested rep ranges. Also keep in mind that you can always add more equipment later to increase your choice of exercises.

Strength Training: Introduction

Below, we’ve put together a very simple, easy-to-follow routine where you’ll do 3-4 sets of 10-20 reps, depending on the exercise. To make the most of the program, follow a three-on, one off, two-on, one off schedule. It may seem a little confusing, but here’s what it means: Out of a seven-day week, you’ll get two days off and work most bodyparts twice. The two or three muscle groups you miss will be picked up again the following week.

Take a look:

Day Bodypart

1 Back, tris, abs, cardio

2 Legs delts, cardio

3 Chest, bis, abs

4 Rest

5 Back, tris, abs, cardio

6 Legs, delts, cardio

7 Rest

The next day you’ll pick up where you left off, which in this case, will be chest, bis and abs, and continue the cycle.

Cardio Training: Introduction

Do cardio four times per week, alternating activities each time. You can choose your own or pick from these fun, fat-burning selections:
Stairs
Sports training
Play
Sideways
Disco dancing
Walking
Favorite sport

Home Workout Tips

Never train a sore bodypart. If it's still hurting from your last workout, skip it until next time or swap it out for another bodypart you aren't scheduled to train that day.
Always warm up before beginning. Do 5-7 minutes of light cardio to get those muscles ready to work.
Adhere to proper form. Move through full range of motion, and avoid using momentum to lift the weight.
Stretch. The best time is after your cardio workout, when your muscles are already warm. Move into position and hold for 30 seconds. Make sure to stretch all the muscle groups you train during the week.
Change your program every 4-6 weeks to continue your progress. You do this by integrating new exercises into your program, increasing reps or weight, supersetting or changing the bodypart combinations.

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Top 9 Tips For Beginners
( The following tips writen by and courtesy of,

Raphael Calzadilla, B.A., CPT, ACE
Chief Fitness Pro
eDiets.com )

"In the midst of winter I finally learn that there was in me an invincible summer."
-Albert Camus

1. DON'T WORRY ABOUT FEAR -- Understand that it’s OK to feel somewhat unsure of yourself prior to starting an exercise program. The psychological aspect is the first thing to accept. There will be a lot to learn concerning weight training, cardiovascular exercise and nutrition. However, recognize that as you begin the process, you will continually learn, get more comfortable and, most importantly, make progress.

2. DECIDE -- In most articles this point is referred to as goal setting. However, I prefer "DECIDE," because I see too many people fail with goal setting. I realize it’s a play on words, but it seems to work. You’ll need to write down and DECIDE what you want to accomplish.

For example, you may decide you want to lose 30 pounds and gain five pounds of muscle. Maybe you’ll decide you want to be able to walk five miles without losing your breath, or possibly fit into that size 8 dress or 31" inch waist pants. Write it down and make it quantifiable. Just saying, "I want to get in shape and lose weight" is not quantifiable. There’s no target!

3. GET A CHECKUP -- It's wise to have a physical. It will help assure that you attain the most benefits with the least amount of risks. If you smoke, have high blood pressure, high cholesterol, diabetes or are overweight it’s doubly important. Remember, this is about starting right!

4. GET REAL! -- Take a close look at your schedule and be realistic concerning how many days and how much time you can realistically devote to exercise. This is going to be long-term, so it has to be based on reality.

Too many people start working out every day and think that’s the best approach. Wrong! Maybe you only have two or three days to devote to exercise and for only 45 minutes at a time. It’s the combination of efficient nutrition and exercise that will yield the greatest benefit, not simply excessive exercise. That’s a sure way to burn out.

5. EDUCATE YOURSELF -- You’ll need to develop an understanding of concepts such as repetitions, sets, cardio etc.

6. EAT -- Begin to get an understanding of how food affects the body. I’m not asking you to become a nutrition guru. Simply try to understand, for example, what happens to your body when you have a big bowl of pasta compared to a smaller amount of pasta combined with chicken and a small Cesar salad.

Become familiar with the affect elevated blood sugar has on storing fat.

7. MOVE -- No, not geographically! Start to workout... start to move! Your weight training won’t take a lot of time as a beginner, nor will your cardiovascular exercise. You’ll focus on form, technique, precision and breathing correctly during your workout.

8. BEWARE OF THE MAGIC POTIONS -- Don't get hooked into supplements that magically reduce body fat or infomercials that sell ineffective products to get your abs flat. Remember, these companies are just in it for a quick buck and most don’t provide all the information you require to make a wise decision. They prey on emotion and impulse buying. Stay far away!

9. COST EVALUATION -- It’s important to get the most effective nutrition and workout plan for your needs. In business it’s called cost versus benefit, but I like to call it "What the heck do I get for my money?!" It’s also important to get ongoing education that doesn’t require this to be a full-time endeavor. You need quick and timely information that won’t break the bank.

The 20-Minute Home Workout!

Ok, let's go! :) (Yea Right* :)

1. DECLINE PUSH UPS -- Place your feet hip width apart on a bench or chair. Place your hands shoulder width apart, with elbows bent at 90 degrees and the upper arm parallel with the floor. Your thumbs should be lined up with your chest, and your upper arm should be parallel to the floor.

Be sure to maintain proper alignment throughout the entire range of motion. Avoid sagging in the midsection of your body. Contracting the chest muscles, raise your body until your elbows are slightly bent. Slowly return to the starting position. Exhale while pushing up and inhale while returning to the starting position.

2. LUNGE -- Stand straight with your feet together and hands on your hips. Step forward with the right leg and lower the left leg until the knee almost touches the floor. Contracting the quadriceps muscles, push off your right foot, slowly returning to the starting position. Alternate the motion with the left leg to complete the set. Inhale while stepping forward. Exhale while returning to the starting position. The step should be big enough that your left leg is nearly straight.

Don't let your knee touch the floor. Make sure your head is up and your back is straight. Your chest should be lifted, and your front leg should form a 90-degree angle at the bottom of the movement. Your right knee should not pass your right foot, and you should be able to see your toes at all times. If you have one leg that is more dominant than the other, start out with the less dominant leg first. Discontinue this exercise if you feel any discomfort in your knees.

3. ABDOMINAL BICYCLE MANEUVER -- Lie on a mat with your lower back in a comfortable position. Put your hands on either side of your head by your ears. Bring your knees up to about a 45-degree angle. Slowly go through a bicycle pedaling motion, alternating your left elbow to your right knee -- then your right elbow to your left knee. This is a more advanced exercise so don’t worry if you can’t perform a lot of them.

Don't perform this activity if it puts any strain on your lower back. Also, don’t pull on your head and neck. The lower to the ground your legs bicycle, the harder your abs must work.

4. BENCH DIPS -- Using two benches or chairs, sit on one. Place both palms on the bench with your fingers wrapped around the edge. Place both feet on the other bench. Slide your upper body off the bench with your elbows nearly, but not completely, locked.

Lower your upper body slowly toward the floor until your elbows are bent slightly more than 90 degrees. Contracting your triceps, extend your elbows, returning to the starting position and stopping just short of the elbows fully extending. Inhale while lowering your body and exhale while returning to the starting position. Beginners may want to start with their feet on the floor and knees at a 90-degree angle. As you progress, move your feet out farther until your legs are straight with a slight bend in the knees.

5. ABDOMINAL DOUBLE CRUNCH -- Lie on the floor face up. Bend your knees until your legs are at a 45-degree angle with both feet on the floor. Your back should be comfortably relaxed on the floor. Place both hands crossed on your chest.

Contracting your abdominals, raise your head and legs off the floor toward one another. Slowly return to the starting position, stopping just short of your shoulders and feet touching the floor. Exhale while rising up and inhale while returning to the starting position. Keep your eyes on the ceiling to avoid pulling with your neck. Your hands should not be used to lift the head or assist in the movement.

There you have it! Five exercises performed for two cycles in just 20 minutes! You'll begin to notice a tighter feel in your muscles in a few weeks, and you will naturally perform more reps as time progresses. All in 20 minutes!

Tricks Of The Treadmill

It’s by far the most popular piece of equipment in the gym and at home. And studies have shown that running on the treadmill is one of the highest calorie-burning workouts out there. But are you really getting the most for your effort?

Consider this: When you go for a walk, you walk faster on some days than you do on others. Does it make a difference in the calories you burn? It sure does! When you walk on a treadmill, the speed is constant, so you feel like you get a better, more consistent workout than you would walking around your neighborhood. That’s a perk of the treadmill.
On the other hand, when you walk outside, you might walk uphill and downhill, which acts as interval training.
In a nutshell, the speed of your walk doesn't matter as much when you walk outdoors or on a track, since you're propelling your weight with every step. On the treadmill, however, the belt is moving and helps to bring your foot back. You may have noticed that you feel a bit more tired after a walk off the treadmill.
We’re not putting down the hottest piece of fitness equipment out there, but we would like to make it a more effective workout for you.
To approximate walking outside, a treadmill requires two-degrees of incline to compensate for the movement of the belt -- so crank it up. Better yet, choose a program that adjusts the incline and speed. You’ll begin to notice a difference in your program very quickly!
If you've ever reached a plateau in your fitness program, where no matter what you do, you seem stuck at a particular weight or cardio fitness level, this will come in handy here, too. Variety is the spice of your treadmill workout!
In addition, if you're using a treadmill during every one of your workouts, it's a good idea to take a step off the belt from time to time. Get on a bike, an elliptical trainer, a rowing machine or a stepper.
Muscles adapt to the same routine fairly quickly, so find two-pieces of equipment that you like and mix up your program. How can this help? When you're on a treadmill, your body interprets the walking motion as a linear movement. When you get on a bike, upright or recumbent, however, the movement becomes rotary.
Muscles don’t have eyes -- they can’t see. Muscles can only interpret movement. When you go back to the treadmill after switching things up, the body says, "We’re not doing a rotary thing, this is linear." The changes are subtle but the results can be great.
Add variety and mix up your workout. Don’t become attached to a single piece of equipment. Keep your body guessing as to what’s coming next!
Source: Jeff Dirgo = Fitness Director with Lifestyle Dynamics LLC, his own education, training, and consulting business in New Jersey. Jeff is reaching out to assist other fitness professionals. He holds numerous certifications including the Master Fitness Specialist and Health Promotion Director certifications from the Cooper Institute for Aerobics Research, and is certified by the American Council on Exercise, and the American Academy of Health and Post Rehab Fitness Professionals.

Row, Row... Row Your Way To Fitness

While cross-country skiing may hold the record for the most aerobic benefits of any exercise, rowing may well be next on the list. The rowing machine is one of the most effective total body workout machines for aerobic benefit and power in your gym’s arsenal.

One of the best rowing machines on the market is made by Concept II of Morrisville, Vermont. While treadmills, stair climbers, and bicycles are all excellent cardio machines, they focus solely on the large muscles of the legs. The rowing machine, on the other hand, targets both the lower and upper body simultaneously.

The rower is also a low-to-no-impact workout. So why is it these machines are not used as frequently as others? One of the most common reasons is probably that most people are less familiar with how to use them. So we've put together all you need to know to try it out on your next trip to the gym. The rowing motion can be broken down into four basic steps:

1. In the starting position, commonly called the “catch,” your knees are bent, the seat is slid all the way forward, and your arms are extended. You want to keep your back in as neutral a position as possible and avoid hunching over.

2. For the “drive,” the legs extend and the seat is pushed backwards, while arms remain extended. This movement targets the quadriceps, glutes, and hamstrings.

3. As the legs reach a fully extended position, draw the handle towards the body, remembering not to hunch over. The upper body muscles doing the work are primarily the lats (muscles of the middle back) and biceps, with assistance from the rhomboids, middle traps, and posterior delts (all muscles of the back and shoulders).

4. The recovery involves slowly returning to the starting position. If you choose to use the foot straps, your anterior tibialis muscles (the ones at the lower part of your shin) will become involved when you flex your ankle to draw back to the starting position. You are now ready for the next drive.

Go slow. It's easy to overdo it the first time and you'll know it the next day if you do. Try rowing for 3-5 minutes, then take a break. Stretch and walk. If you’re feeling good, then repeat the cycle again. After about 15 to 20 minutes of these cycles you’ll have had enough for the first day. As you get more familiar with the machine you’ll increase your time and power.

To further enhance your workout, the machine can give you numerous readouts of calories, distance, time, and strokes.