So stay tuned…

Ok… Back on track…
It’s been a long while seen I updated this body for life blog, and I’ve decided that this blog will not only contain my thoughts about BFL but also others…

So… Diana Gibson is living by body for life and has posted her BFL commitment statement on her blog. You can check it out on the link above… and it would be nice to leave her a note…

I guess I needed a rest.
I hope things will not turn even worse since it would be like taking this month and half of hard work and just throwing it away. This is not my intention.
In the meantime I’m trying to keep up with the workouts and eat as good as I can.
I hope to cross this barrier on my way to a better looking me in the mirror.

The solution to many have been to exercise at home.

While I chose going to the gym - many want to build a home gym - so this is where the following article steps in. Enjoy!

“So You Want To Build A Home Gym” by Kyle Battis CSCS, L/ATC, NSCA-CPT, The Home Gym Expert, www.HomeGymSecrets.com

I walked into the commercial gym yesterday after a long day of work excited to begin my workout. After warming up I proceeded to the squat rack to start my resistance training workout. I unfortunately ran into a bit of a roadblock. I was planning on starting with some Back Squats but there was a young man in the power rack performing barbell biceps curls with horrible form (a definite no-no!).

I decided to go to Plan B and rearrange my workout only to find that the flat benches were all occupied as well. This trend continued and everywhere I turned the equipment I desired was being used. I was happy that so many people were working out but at the same time I was frustrated that my well-laid plans were spoiled. I learned a long time ago that it is wise to have a back-up plan in place for situations like this so I decided to head home and revert to Plan C, which was my home workout routine.

I have found that having the option to workout at home is essential for people with busy schedules, for others who do not like going to crowded gyms, or for people who need a contingency plan for just-in-case situations (that’s me!). Another reason to have a home gym is that warmer weather has finally arrived and you may be less likely to go to your commercial gym.

I have helped people design expensive, well-equipped home gyms and I have helped others design very cost-effective, space-saving workouts areas. My personal home gym consists of a Stability Ball, 5lb to 95lb Dumbbells, some Kettlebells, an adjustable Weighted Vest, Adjustable DB Handles, Elastic Bands, 2kg to 10kg Medicine Balls, Ankle Weights, an AB Roller, a variety of Exercise Videos, and a minimal amount of space!

Anyone can have a Home Gym and there are many reasons to have one. The following list of questions should help you design a Home Gym that will suit your needs, your space, and your budget!

Questions To Ask When Building Your Home Gym:

The First Step: Ask Yourself Why?

Why do you want a home gym? What will it give you that you do not already have? What is your empowering vision of your ideal physique or athletic accomplishment? What are your short and long term goals? Always begin with a vision of the end results in mind, as this will guide you in your efforts. If you have not developed a vision of what you want to accomplish at this point, then that is the first thing you need to do. Develop a plan of attack for building your body and building your home gym.

Without a plan you might end up disappointed with the lack of results and frustrated that you bought the wrong equipment. Ask yourself what kind of results you expect your home gym to deliver? Is your home gym going to supplement your commercial gym membership (as a contingency plan)? Will you be doing your cardiovascular exercise outside or inside on a machine? Will you be doing stretching, strength training, or both? Is your home gym going to be the only place that you work out? Think about these things when designing your home gym.

I. How much are you willing to spend ($$$$$$$)?
How much do you want to spend, plain and simple? If you are just starting out with an exercise program, you might consider starting small with a simple, yet very effective, pair of Dumbbells. You can perform a full-body workout with a pair of dumbbells, some bodyweight exercises, and with a little knowledgeable of proper exercise technique. If you want to do it inexpensively, hire a knowledgeable fitness professional to design an individualized exercise program that you can do with a pair of Dumbbells in the comfort of your home. I have listed a variety of items that you might consider adding to your home gym.

Equipment Considerations:

A. Cardiovascular Machine

If you insist on performing your cardiovascular exercise routine at home be prepared to spend some money! Be aware, a gym quality treadmill, stationary bike, rowing ergometer, or elliptical trainer is going to cost you. You can buy used or refurbished gym quality equipment for a discounted price and if I wanted a cardio machine for my home this is probably the route that I would take. If you are thinking, “I’ll just save a few hundred dollars and buy an inexpensive treadmill at the mall,” make sure you do some research and ensure that you will buy something that is going to last and that will fit y our needs. I know many people who have purchased flimsy treadmills and regretted it soon thereafter. There are quality treadmills out there you just have to know where to look. I would recommend talking to my friend Bob McKinnon at McKinnon Technical Services (603-644-7539) who knows gym equipment like the back of his hand. He can point you in the right direction if you want to!

B. A Multi-Purpose Home Gym Machine

There are numerous multi-purpose gyms on the market and some are better than others. Chances are, if you turn on your television late at night and flip through the channels, you will be exposed to clever marketing using beautifully sculpted fitness models promising results in six weeks or less if you purchase their machine! Guess what. You can get results without a two thousand dollar machine that will most likely be collecting dust in a year anyway! Why not begin your quest for improved fitness with a modest investment in a pair of Dumbbells? Why not purchase a $20 book on how to get into shape? How about meeting with someone who specializes in coaching people through the process of positive physical change such as fitness professional or Registered Dietician? Infomercials are notorious for clever marketing and they can be very compelling. Avoid impulsive buying and do some research first before purchasing an expensive multi-gym. I recommend consulting a qualified fitness professional about the usefulness of such a machine, interviewing people who have that machine, and possibly even test-driving one before you make this decision. I have to mention that every Spring and Fall I see countless multi-gyms sitting out on someone’s lawn as part of the annual yard sale. I wonder why that is?

C. Barbells

If I had the room in my apartment, I would go out and buy a Barbell today! With a 45 lb. Olympic Barbell you can perform a wide variety of exercises in a variety of different ways. If you are an athlete, you have the space available, and you want to improve your sports performance, learning how to correctly perform the Olympic Weightlifting movements (Clean and Jerk, Snatch, and all the variations) can take your performance to the next level! To name a few, exercises such as Squats, Overhead Squats, Deadlifts, Bent over Rows, Bench Presses, Overhead Presses, and Upright Rows can be performed. I would recommend having an adjustable Power Rack and adjustable bench to augment the versatility of the barbell. Space and total cost are big factors when considering purchasing a barbell.

D. Dumbbells

If you want to save money and space, dumbbells are the way to go. You might consider two to three sets of dumbbells (they can be purchased at a sporting goods store for any where between $.35-$.75/pound (In Concord, NH, Check out Olympia Sports in the Mall, Sears, Target, Walmart, Northeast Fitness, or check out the newspapers for the least expensive way to go!). I prefer the metal dumbbells but there are also rubber coated and adjustable dumbbells available. “Power Blocks,” (perform a search on the internet to learn more about these) are adjustable dumbbells and are a great tool that take up a lot less space in your home gym, offers great versatility, and offers adjustable resistance to suit your needs. There are also other forms of adjustable dumbbells that consist of two handles, collars, and series of different size weight plates.

When selecting weights, it wise to start light and gradually purchase heavier dumbbells as you need them. I am able to perform wide variety of exercises with Dumbbells. If your goal is fat-loss, then a properly designed resistance training program that incorporates multi-joint Dumbbell exercises will help you achieve your goals more efficiently than many gym machines that “isolate” certain muscle groups. Remember, the more muscle groups that you incorporate, the more energy your body burns, and the better your results will be! Exercise technique is a factor but I’ll happily let you know that I have taught 90-year-old women and 11-year-old boys how to perform the most “difficult” Dumbbell exercises with pristine form.

E. Medicine Balls

Medicine Balls are a great tool depending upon your fitness goals and your current training level. For an athlete in search of sports performance enhancement, Medicine Balls are a great tool because they can be accelerated in a rapid fashion through many planes of motion. If general fitness is your goal, you can perform many traditional gym exercises with a Medicine Ball as well. Medicine balls come in all shapes, sizes, weights, and colors. Be sure that the ball you pick suits your needs. By the way, these are also great for outdoor workouts on a sunny day!

F. Benches and Stability Balls:

A bench can be a great tool that will allow you to perform more exercises during your home workout sessions. Some benches are adjustable and offer great versatility while others are just fixed benches. Space is a concern for many people and that makes the Stability Ball (a.k.a. Swiss Ball) a great alternative to a bench. With a Stability Ball you can perform inclined, seated, prone, supine, floor, and a number of lower body exercises. A knowledgeable fitness professional could teach you how to perform a full-body workout with a Stability Ball and a pair of dumbbells. There are a number of different ways to use it in order to maximize your home workout routines. Not only can it replace a more expensive exercise machine or bench, but it can also double as a chair, take up less space, and challenge your body’s balance in ways that a stable bench/machine cannot.

G. Resistance Bands/Tubes:

The cable pulley system at your local gym offers a number of exercises that can increase the variety of your workouts tremendously. An alternative to the cable pulley system for your home gym could be resistance bands or tubing that you can tie to a pillar in the basement of fix in a closed door. You can buy tubing that comes with handles already attached in some fitness catalogs or you could just tie a loop in one end to make your own makeshift handle. It is important to mention that elastic resistance training has many benefits and many inherent flaws. If you understand how to properly combine elastic resistance training with inertial (free weight training) you can maximize your results! A knowledgeable exercise professional can help you design your home gym to take advantage of these tools.

H. Exercise Videos:

There are many great exercise videos out there (and a lot more bad ones!). There are videos for Yoga, Step Aerobics, Tae-Bo, Pilates, Strength Training, Stability Ball Training, and every other imaginable fitness topic out there. Check out your local sporting goods store or Borders for a selection of exercise videos. The key is to find a couple videos that you enjoy and that give you the workout that you are looking for.

I. Other Fun Tools:

If you walk into a sporting goods store or open a fitness equipment catalog you will see a variety of toys that can supposedly enhance your workouts and deliver unbelievable results. Buyer beware! No one piece of equipment can solve all of your home gym needs and you must consider how this piece of equipment will fit into your complete program. Watch out for gimmicks and miracle exercise machines. Ask a fitness professional their opinion before you buy and you may save yourself some money! Do a little research before purchasing equipment for your home or you may run the risk of buying an expensive coat rack!

II. How much square footage do you have?

Simply put, how much space do you have available? Do you have enough room for an adjustable bench or a mutli-purpose exercise machine? Is the area well ventilated? How much ceiling height do you have? Are your floors solid? Do you have neighbors that might not appreciate you jumping up and down? Will you have room for all of the equipment you want to get? Thinking about these issues in advance will save you a lot of hassle in the long run. Finally, determine what else your home gym is used for? Will your home gym also be used for family gatherings, a playroom for the kids, an office, a gathering area to watch the Final Four, or strictly as a home gym? These are some other aspects to consider when designing your home gym.

III. Do you know your way around the gym?

Are you a beginner, an intermediate, an expert, or an advanced exerciser? A beginner might start out with an exercise tape, a Stability ball, and a couple of 5 pound dumbbells where as a more advanced exerciser might have a Barbell, Olympic Bench, a Stability Ball, an Adjustable Step, a Selectorized Weight Machine, a Power Rack, and a variety of Dumbbells. Have you been properly trained in the use of Free Weights or do you feel more comfortable using a machine? What kind of equipment does your plan of attack call for? The answers to these questions will help you better choose a home gym that works for you.

In closing, be sure to spend considerable time looking into the process of designing and constructing your home gym as it can be a very important addition to your life and to your home. Consider consulting an exercise professional to make sure that your gym will suit your individual needs, your budget, and your home. There are many reasons to have a home gym and it can be designed to help you achieve the results that you are looking for!

ATTENTION: “To build a home gym that really delivers results or to learn how to crank up progress from your current home gym go to www.HomeGymSecrets.com and you’ll receive a FREE special report valued at $15 just for stopping by!

Stay fit!

The Home Gym Expert
www.HomeGymSecrets.com

About the Author

Kyle is a fitness professional that has been in the trenches teaching his clients how to get amazing results from their home gyms for the past 6 years. Kyle started www.HomeGymSecrets.com to help people really understand what it takes to build a great body by using their home gyms. No matter what kind of equipment you have you can achieve great results if you know these secrets. Kyle may be contacted through e-mail kyle@homegymsecrets.com.

Elliptical Trainer Benefits by Gary Gresham

There are so many elliptical trainer benefits to list that some would say it’s the perfect way to exercise. Elliptical exercise trainers meet the overall need of any exercise program. They combine a weight bearing exercise that limits the impact on the body while optimizing the cardiovascular benefits creating a total body workout routine.

One of the best elliptical trainer benefits is the weight bearing exercises that help in maintaining and improving bone density. Elliptical cross trainers burn more calories and make you feel like you have been on a brisk walk with all the benefits of a good jogging session.

The elliptical motion of the machine provides low impact because your feet never leave the footpads. It creates a smooth and continuous movement that eliminates the stress on your joints. This provides a totally impact free cardio workout routine.

The elliptical exercise trainers are programmed with different training settings to help monitor your cardio workout routine and allow you to set one, two or all three of the following: resistance, speed and ramp. The workouts can be very intense or relatively easy depending on the training program you select.

Elliptical cross trainers provide a great workout for your lower body as well as toning and building leg muscles. It’s ideal for losing weight because it burns more calories that a treadmill or exercise bike. If you are overweight it helps you burn calories while you seem to be leisurely gliding along. Grab the moving handles and work the upper body muscles for a total body workout routine.

Elliptical cross trainers are one of the best pieces of exercise equipment to hit the fitness industry in years. They provide a relatively easy and enjoyable form of exercise that you will look forward to coming back to over and over again.

Several gyms are buying more elliptical exercise trainers because the demand is so great. Once you use one you’ll be hooked because thirty minutes is all it takes for a total body workout routine. You exercise at whatever level you are or whatever level you want to achieve.

You can challenge yourself on your high energy days or you can just maintain on other days. The choice is up to you. Getting fit, losing weight and improving your overall health are only a few elliptical trainer benefits.

Copyright © 2005 Treadmill Info.com All Rights Reserved.

About the Author

This article is supplied by http://www.treadmill-info.com where you will find valuable information, ratings, reviews, articles and buying tips before you make the investment in quality fitness equipment. For more fitness related articles go to:
http://www.treadmill-info.com/articles_1.html

This has become a habit for me! I hardly pay attention to it now.
People say that if you keep doing something for more than a month is will become a habit, and I guess this is what had happened to me.

In the past few days, I’ve been working quite hard and have not been able to go to the gym in the morning like I wanted.
The thought of skipping the workout for the day had not even crossed my mind.
Fitness is now part of my daily routine, which is great!

This Body for Life transformation is starting to show it’s results. Day by day progress. Feeling healthier. I’m happy to be where I am now.

Small updates about the current challenge:
I’m starting to rotate different exercises so that my body will not get used to the same routing every day. Rotating with different machines at the gym and with different cardio workouts, will force my body to adapt and improve which is exactly what I want to happen.

That’s it for this short body for life update…
Hope all is well with your challenge.

Week 5 is known for it’s high drop-out rate. Let’s face it. It is great to exercise, it is great to feel healthier and stronger and it is great following a fitness program like Body for Life and a diet like Eating for Life - BUT - The only reason we’re on this program is to see the results!!!!

If you’ve been following my blog you must’ve noticed my fight with the scale. It is 5 weeks already and my scale has hardly shown a drop in my total weight…
So my only consolation was waiting to see my progress pictures. Well… exactly 4 weeks after taking my “before pictures” on day 4, I took my week 4 + 4 days progress pictures. Hoping to see some significant change in the way I look. If the scale had not dropped, I should at least expect to look better in the mirror. Health is nice… but I’m doing this to look GOOD!

Rushing to my computer after taking my 4 weeks pictures, I uploaded the digital images, to compare them to my week 1 pictures and to find… a very very very slight change.

This was a great disappointment for me. I gave up on the scale because I had my hopes up for the progress pictures! But there I was and the progress was minor. So this has sent me again to the very well known body for life challenge week 5 depression.

You can sum it up in a few words: “I’ve worked so hard and this is all I get???”

When something like this happens. The best option is to go to the forums. My favorite one is at: Body for Life Tracker. It wasn’t very difficult finding threads about other people in the same situation…. Reading the replies there had also encouraged me. So I stuck on… as I promised you I would.

And now I’m about to start week 6. My body is really feeling different. It is unbelievable the progress I had made in the gym.
But what I really want to tell you is that my pants are fitting much more loosely and that I’ve almost dropped 1 full belt hole. I guess it would take another 2 weeks for that.

So even if you’re at the 5 week blues… Don’t give up!
Stick with me… It will be worth it!

I used my digital camera and eagerly uploaded the pictures to check my progress…
:-( To tell you the truth - it was very disappointing.
There were only minimal signs of any visible weight loss. For at least 2 hours I was feeling down. I just didn’t know what I was doing wrong.

Am I eating more than I should? Am I eating less? Am I taking in enough protein? Am I doing the workouts as I should have…

So this is when I hit the forums for some encouragements and inspiration.
One post was linking to the Hussman site, and there I found my much needed encouragement. So many people are experiencing this on their 5th week of their body for life challenge. So I know I’m not alone.

I have to trust the program (check myself that I’m doing this as I should) and just move on. I’m on the right path and I know the results will soon show.

So this is where the going gets a little tougher… and you just hang in there and trust yourself with what you’re doing.
I know my body is changing. I can feel my muscles growing. I can’t quite see it already since the change starts from within.

At night, after work, I was back on track. I went to the gym and did my hiit cardio workout. It was important that I don’t skip this workout, especially today.
So we’re moving on…
Next progress pictures will be taken on week 6…
I hope I’ll have better results to report by then.

Well… let me tell you this.
It is getting easier and easier with every week that comes. My main goal with the body for life plan was to make this - not a 12 week challenge - but a lifetime habit.

When I wake up in the morning - do I ask myself if I want to brush my teeth? Do I ask myself if I have the strength to take a shower or go to work?

Mike Litman is always saying:
“Successful people - make a habit of doing things, they don’t like to do”

Make the Body for Life Plan a habit in your life. Make eating healthy a habit.
Eliminate the nagging thoughts in your head… should you go or shouldn’t you?
Just go to the Gym.
You will always always always feel better after working out than if you decided to cut yourself some slack and not go at all.

In the meantime I still have hardly lost any weight. But I’m feeling much better in my clothes… So I guess the progress is still there somewhere.

Onwards to week 5!

First of all scale-wise - my weight has hardly changed. If you read my blog you’d know that in the beginning I had problems with this, but for now I can safely say that this is not the case.

I have been getting stronger with each workout. The progress you can make in your body for life workouts is amazing. The weight that you can lift, the cardio effort you can endure. Your body is truly getting in shape and it feels amazing.

I was running the other day to my car (in a rush home after work) and I could not believe how “lighter” I felt, how easy it was for my body to do this little workout.

The big challenge for me with this program was keeping up with the same intensity during all the workouts. It is hard to give it your best 6 times a week. It is hard knowing that you’re working your butt off and the results are slow - steady - healthy and gradual.
The same can be said about the intensity of keeping with the eating for life method. I can’t safely say that the way I was “guarding” my meals on week 1 is the same as it is now on week 4, I started adding meals together… I let myself grab a bite from other people around the table.

- But But But -
With all that being said. It’s important to note.
That - I stuck with the program, and plan on sticking with it. This is my new way of life, this is me chasing my dream of a thinner, healthier me. This is me wanting to be happy, and this is me continuing on this long journey for a better life.

It is a well known phenomena, that most people who quit their body for life challenge do this around weeks 4 and 5. This is mainly caused by the little visible progress one can see after only 4 weeks. I am not going to be one of those people. I’ve made this mistake before and I’m not going to make it again. I know this is a marathon run, this is a long run.

I know I look better know than I did 4 weeks ago, so I know I will look better 4 weeks from now… and this is all that matters.

Good Luck for us all on our journey.
Nadav