It’s Monday morning. You’ve decided
that TODAY is the day to start a new lifestyle.
This new lifestyle includes healthier eating habits and a more
regimented workout routine (or maybe just a workout plan in general that has
never existed in your life before!). But
wait, there’s not a gym for 30+ miles around.
Or maybe there is, but that gym is charging an arm and a leg just for
basic membership. What now?
Several Body-for-LIFE participants and champions have achieved the success they
have without ever having stepped foot inside of a gym! These particular folks
have been able to transform their bodies right in the comfort of their very
own homes! A home gym is a wonderful
investment to look into, especially if finding/joining a gym in your area is
more stressful than it is exciting.
Often times in suggesting the use
of a home gym, the next concern becomes “Well there’s just so much equipment
out there! It’s too confusing! What type of equipment should I invest in to get
the BEST results possible?” Unfortunately, there is not a black and white
answer in regards to exactly which pieces of equipment will guarantee the best
results on the Body-for-LIFE program.
Results vary tremendously from person to person; but each person will
get results if he/she follows the program to a tee! Additionally, make sure
your plan is well-rounded. For continual stimulation to the muscles try using a
variety of equipment
(machines, dumbbells, barbells, angles, etc) and choosing 2 new exercises for
each muscle group every 3-4 weeks.That being said, here is a helpful list of
suggested equipment to include in your home gym:
- Adjustable bench--different
angles (flat, incline, decline) provide different stimuli to the muscles
- Dumbbells--You will get stronger
as you progress in your program. It is therefore advisable to invest in a wide
range of dumbbell weights (5-35lbs to start).
- Barbell with weight
plates--optional as an addition to dumbbell weight set. Will stimulate muscles
differently by forcing each side (left and right) to work bilaterally
(together) rather than unilaterally (isolated/separately)
- Yoga ball/stability ball and
Medicine ball(s)--Helpful for abdominal exercises
- Resistance Bands--optional for
variation and/or for travel
- Total Body Gym--optional, to
provide variation by combining machine exercises with free-weight exercises
- Cardio machine--Bike, Elliptical,
and/or Treadmill for cardio designated days
Voila! The only thing that stands
between you and success is 12 weeks!
I have a treadmill, a spin bike, a heavy bag, TRX straps, resistance bands, some motivational picture and posters and a stereo in my dungeon. It's great for the days I can't make it out and gives me a wide variety of options. Oh yeah, there might be a mirror or two in there as well! A tad narcissistic but I LOVE to watch my veins POP while I lift.
And if the power goes out like it did for me today?? What you going to do on a cardio day?? I used a routine from this website I have posted http://www.bodyrock.tv/ and did it in the dark!! All I needed was my skipping rope and my body weight for a fierce tabata style cardio workout...no electrical power needed!!
I have a great adjustable weight bench and power blocks. Although I could use lighter weights for some exercises, I instead do forced reps by controlling the descent of my weights with help on lifting them back into place.
For cardio I use the stairs or use a rowing machine or go walking. I'm too heavy at this juncture to run on an arthritic ankle but speed walking is working too.