ArchiveCategory Archives for "Fitness"
Human growth hormone (HGH) is naturally produced by our body. Today, it has been a subject of debate whether it can be used therapeutically to help people lose and manage weight. I know you came here because you are exploring the possibility of using it.
I know you have questions in mind before trying it out, right? Let us help you figure out whether HGH is for you. Aside from that, is it safe to use HGH for weight loss? Concerns about its efficacy and safety must be answered too, right? Let’s find out!
Dieters sometimes find it difficult to curb their cravings, especially if they are adhering to a very strict diet. But that is old school. New methods and techniques to lose weight are proven more effective.
Many nutritionists and dieticians recommend eating about six smaller portions of healthy food each day, including a selection of healthy snacks rather than bingeing at mealtimes and starving yourself the rest of the day.
According to the assistant director of the UCLA Center for Human Nutrition, Susan Bowerman, RD, when you snack right, you avoid adding more calories to your daily diet. Healthy snacking gives you additional opportunities to supply your nutritional needs and keep up your energy levels.
Have you decided to finally lead a healthy lifestyle? Do you want to finally eat right and exercise regularly? Congratulations! You have made the right decision.
But please do know, making that decision is only half the battle. You also need to stay motivated so you can stick to the change that you want. But sadly, going to the gym or running outside on a regular basis is not an easy thing to do. There are lots of factors that can hinder you from doing so travel time, weather and the crowd are just some of them.
Lots of people would like to get back in shape, but sadly, they get overwhelmed with everything that is happening in their lives that finding time to go to the gym becomes too hard for them. Instead of trying hard to bring yourself to the gym, why don’t you bring the gym to you?
Yes, the answer to your exercise dilemma is no other than to build a gym at your home! If you are looking for garage gym ideas, we are here to help you out. Throughout this article, I will be sharing with you what are the fitness equipment and accessories along with the information you need to know to set up the ultimate home gym.
Before we proceed on the fitness equipment that you need. Let us first tackle the two basic items every home gym could never be complete without. Here they are:
Choosing the right gym flooring is important because the gym flooring can easily accumulate wear and tear. The right gym floor can also withstand possible damage brought about by heavy equipment. In addition to that, the right flooring can minimize the noise and sounds you will make while doing your exercise. In order to avoid damage, make sure to install proper floor mats in it.
The use of this mirror is not just about vanity. It is important that you take a look at yourself while you are performing an exercise. In this way, you can be able to determine if you are practicing proper form and posture. That’s why a gym mirror is one thing you should not forget when building a home gym.
When building your home gym, the first thing you need to determine is your fitness goals. If you wish to build a well-rounded gym, you must equip it with three types of fitness equipment—free weights, cardiovascular fitness equipment and equipment for compound exercises. With that in mind, here are some of the equipment under those categories.
If your goal is to lose weight, there is no doubt that cardiovascular exercises are what you need to perform. Here are some of the equipment that can help you with this type of exercise.
If you want to shed off some excess body weight or you just need to manage your weight, an exercise bike is a great choice. This machine has a great advantage over road bikes. For one, you won’t be needing cycling gears.
Secondly, you will eliminate the risk of getting run over by a speeding vehicle. There’s no chance you will be hit by a car when you're cycling at home!
Aside from this advantages, you also get to do cardio whenever you want! Heat wave, rain, or snow will not be an excuse not to work out!
An avid cyclist will not agree with all of these, but hey, I know you realize that these advantages are for real and not made up! An exercise bike experience is incomparable with cycling outdoors, but hey, you can ride this machine when the weather doesn’t favor riding out!
Running is a great way to maintain weight and lose a few pounds. A treadmill is an important equipment you need in your home gym. Like an exercise bike, you will enjoy all the benefits of doing cardio indoors without worrying about rain and getting run over by a car.
Even if you are not fond of long runs, you would love the idea that having it at your home gym is convenient.
* Tip: If you are not in the mood to workout, just run for 5-10 minutes on your treadmill. Eventually, when you start to get a little sweaty, you can be able to do the full workout!
The vertical climber is a nice addition to your home gym. They are neat and don’t consume much space. It simulates wall climbing and rock climbing in the comfort of your home. You won’t even need to worry safety lines and accidental falls!
A few minutes in and you will feel the burn in your arms and legs. It’s a great exercise that involves the whole body. With the involvement of the whole body, your heart must pump more blood and pump faster. This gives you an effective burn.
An elliptical machine is designed to simulate stair climbing without placing much pressure to the joints. This is another great machine to manage your weight. Though it’s a little space consuming, it’s worth the cardio workout you get.
The workout is like climbing up on an infinite flight of stairs. But the great part about it is that you won’t have to worry about tripping and falling a few levels! One more thing, you don’t have to worry about your joints.
You can work out forcefully with your leg muscles without worrying about impacts on your ankle, knee, and hip joints.A lot of people don’t realize that an elliptical machine is a great workout equipment. If you are up to the challenge, you can do some HIIT on it and lose some weight!
If you don’t have much space for a cardio machine, a mini stepper will give you no excuse not to have one! It takes up very little space. A one square foot space is all you need to have this. You can stow under a chair, and it’s gone.
It’s a great cardio exercise that can help you shed some weight and strengthen your legs. This machine is so convenient you can work out in front of a TV. You can watch the news and update yourself while working out or just tune into your favorite channel and watch TV programs.
If you are a bit daring, a punching bag can extract a lot of sweat from you and give you an awesome workout. It is a well-rounded equipment that can help you strengthen a wide selection of body parts while losing some weight.
Although, this may require a larger space to move freely around it. You will also need something you could hang it on. But hey, you know what? This equipment can help you manage your weight and learn some real life useful skills.
You can improve your fitness level while learning a few tricks that can help you defend yourself in real life. Now, isn’t that nice?
I know you have seen speed bags on many, many, boxing and martial arts movie. They seemed kind of fun and easy, right? Seeing speed bags on this list made you excited. Now you have a reason to have one at your home gym! I know! Don’t buy it just yet! Let me tell you a few things about it first.
Speed bags can give you excellent cardio workout. Well, it takes a few whiles to get used to it, but, you will manage. Aside from getting your heart pumping stronger, you learn a few good skills from this. Your reflexes, hand-eye coordination and reaction time improves a great deal!
Another thing, since it’s hung on the wall, it won’t take up much space. And besides, it would be cool to have a home gym with speed bags and punching bags.
Squat Rack / Power Rack
For me, a home gym will not be a true home gym without a power rack. There’s just too much good stuff you will miss without this! Why would you need it? Well, for one, this makes heavy lifting safe without all the complex mechanisms of a smith machine.
A good power cage is equipped with a sturdy catch bar that can withstand a beating. Some models have pullup bars built with it. Now, if you can get an adjustable bench, you’re in for some great tough workout!
I’m so excited to list down the exercises you could do in a power cage I’m running out of words! This equipment deserves a mini section in this post! Here are a few ways to maximize your squat rack.
Cable And Pulley Machines
Another indispensable home gym equipment is a cable and pulley machine. As the name suggests, this machine specializes on pulling exercises. This means that the back muscles, triceps, and chest can get a good workout.
But aside from that, you will most likely be in a standing position. This means that your core will also get an awesome strengthening workout. You will be using your core muscles to keep your balance and your back straight.
With a cable and pulley machine, you can do the following:
Lat Pulldown Machines
This machine is a great addition to your home gym especially if you are not that confident with your upper body strength yet. The lat pulldown equipment allows you to do a variety of grip to activate the lateral edges of the muscle fibers.
You can gently work your way up with this machine until you are ready for the pullup bars.
Pull Up Bar
Many people would agree that pull ups are one of the best workouts you can do for the upper body. It involves almost all the muscles in the upper body to lift yourself. The core is also engaged to keep your spine aligned. This may not be the easiest workout, but it can build huge and strong muscles.
Having it at your home gym is a must. You can mount it on your wall or combine it with the other equipment in your gym. Power racks usually have on option to upgrade with a pull-up bar.
To save more space, a power tower can be a sleek equipment. It doesn’t take too much space, and you can do great upper body and core work out with it.
Now, we are talking about some real work out here. Compound exercises are the best workouts that give the best and probably the fastest result. This involves equipment using large muscle groups to perform. Essentially, you will be lifting the big plates. Don’t be surprised if your muscles grow quickly with compound exercises!
To further your muscle definition and profile, you may need some isometric machines that can focus workouts on a small group or single muscle. These isolation exercise machines can bring out more size and a great variety of your routine.
Leg Extension Machines
If you want huge popping strong legs, there are some exercises you can add to your squats. A leg extension machine is a good isolation work out machine that can develop your quads further.
With this machine, you can isolate the contraction of your quadriceps enabling you to squeeze this huge muscle to its full potential.
This does not take much space at your gym and they are most commonly combined with a leg curl system.
Leg Curl Machines
With a leg curl machine, you can work your hamstrings intensely without running the risk of hurting your back. These leg machines have a lot of value when you put safety your top priority.
The prone position you assume with a leg curl machine essentially eliminates the weight bearing on your spine and isolates the movement of the hamstring muscle. Don’t be surprised if you can only lift a lot less compared with your squats. Remember, this is focused on a single or small muscle group.
Leg Press Machines
If you can’t afford to pump iron that involves too much stress on the spine, a leg press machine can help you with the benefits of the squat without the pressure on your spine. A regular squat distributes the weight you are lifting to the spine. If you have back injuries, you may not be able to load up more iron with a regular squat.
With a leg press machine, you can further your squat goals without a risk for worsening your injury.
Hack Squat Machines
This machine can help you develop your quads and glutes better as you will be putting more weight on those muscles as compared with a regular squat or a leg press. Using this machine may be a little awkward and a bit difficult to do without a machine.
With a hack squat machine, you will be able to load up more weights and develop these target muscles safely. To save more space on your home gym, you can look for a leg press and hack squat combo.
Peck Deck Machines
This machine can help you build bigger and more defined chest muscle. Unlike pressing on a bench, a peck deck machine works out your chest muscle in a seated position. The peck deck machine isolates the chest muscles as you perform a fly. The shoulder muscles and triceps are disengaged and make this workout more difficult and intense for the chest muscle.
With this machine, your chest will have a better definition and deeper cuts. You may not be able to start with huge weights in this one.
Preacher Curl Benches
This simple equipment is specially designed to emphasize the contractions of your biceps. The name of this machine is after the stance you take when you do bicep curls with it. You are positioned as if you are praying, thus, preacher curl benches.
The platform catches your triceps and prevents other muscles in the arms, except the biceps. This focuses the weight bearing on your biceps and gives makes the routine difficult. Well, the best things are hard to get, right? If you want big guns, you need to work out like crazy!
Sit-ups and crunches are a great way to improve and strengthen your abdominal muscles. But aside from those basic workouts, abs exercise machines can help you develop and gain insane core strength.
Aside from growing your muscles with heavy lifting and compound work outs, balance and flexibility is something you should improve too! Gaining flexibility and balance is an integral part when developing yourself holistically.
Balance and flexibility are most often neglected because of the awkward exercises you do to achieve it. But, since you’re just at home, you exploit the benefits of this equipment to gain perfect balance and better flexibility without feeling awkward!
If you will be setting up a home gym, it wouldn’t be completed without the weights, right? These equipment are essential in any home gym. Even with all the machines, nothing compares to lifting weights freely.
Freely lifting these weights simulate real life activities. Essentially, while training with this stuff, you are improving your overall performance.
In addition to equipment, you will also need a few fitness accessories. Some of these accessories are designed to help keep you safe during your workouts. On the other hand, there are also some accessories that can help you maintain the right form.
You can also find some accessories that can help you comfortable during your workout and a few accessories are recommended to help you keep track of your performance.So what are these accessories? Read on and find out!
Do you plan on working out this summer? If you do, do you already have a game plan on how you can survive the summer heat while doing all your exercises? If you don’t have any, then you will be happy to know that is the very purpose of cooling vest—to help you stay cool during your summer workout.
In addition to that, it has also been noted that a cooling vest can help prevent unwanted injuries and reduce the soreness you will feel after working out. And just recently, studies have shown that the use of these vests can also aid in losing weight faster.
If you are not familiar with suspension training, it is the type of training wherein you will be using a system of straps and ropes to support your body weight while as you perform different types of exercises. This is said to enhance the core, boost the cardiovascular systems and makes muscles stronger.
If you wish to improve your balance and stability, you definitely should try suspension training. For this workout, you may need high quality and durable suspension trainers.
These days, most weight lifting pros use lifting straps due to a lot of good reasons. For one, lifting straps can allow you to lift with relaxed arms.
The use of these accessories also helps to reduce the neurological stress that your hands and legs may receive in your exercises.Be sure to invest in a high quality lifting strap to avoid any unwanted accidents.
Knee wraps closely resemble a bandage, but they are a lot thicker and more durable. They are also made from the same material as wrist wraps and have the same width as wrist wraps but are a lot longer.
The knee wraps offer two purposes. The first is to prevent possible knee injury during squats.
Second, it can allow you to lift more weight. When the wraps are tightly wrapped around the knee, it locks the joint at a certain angle. So when you bend your legs, the pressure will cause the knee to spring back to original position, giving you the assistance you need when lifting more weight.
An ankle brace has two functions and that is to prevent injury or rehabilitate the ankle after an injury. This type of brace is recommended for types of work out wherein there is a chance that you might twist your ankle, like running or walking.
In weightlifting, a knee brace is used as a prophylactic against injuries. In addition to that, this accessory also helps in maintaining the health of the ligaments and muscles in the legs. And the least obvious benefit of the knee brace is that it can help improve your posture.
Knee Sleeves For Squats
Many people think that knee sleeves and knee squats are quite similar but they are actually quite different. Knee sleeves are made of neoprene material and is not designed to protect the knee from injury in the same way a wrap does.
Instead, is main goal is to provide compression to the knees in order to promote the blood flow and minimize swelling and pain in the joint after the workout. In short, it helps to recover a lot quicker.
Do you feel as if you are already hitting a fitness plateau? Do you wish to take your exercises to a whole new level? You can add resistance or challenge to your exercises simply just by wearing a weighted vest.
A weighted vest is a type of vest made from durable material and has small pockets which can be filled with small steel bars or sandbags or any other type of weighted objects. According to research, adding an extra load or weight during your sprinting will require the lower body to generate more force, making it stronger and more agile.
But please take note that you should only start wearing a weighted vest once you have gotten used to your workouts. Do not wear this if you are just starting out.
The use of this stick is still vague to many people, If you are one of these people, let me help you understand what this stick is for.
This stick is used by pressing it against a body part to add pressure then running the whole stick along the entire muscle. This is done to enjoy a few benefits. One, the roller stick can help make the muscles more flexible by stretching the fibers, tendons, and ligaments of your muscle.
Second, it can also boost blood circulation. Third, it can help reduce muscle pain as the stick can help pinpoint the knots of your sore muscles. Lastly, this stick can also help warm up the muscles.
Well, the foam roller is very much like the roller stick, but it is a lot softer. But in addition to giving you all the same benefits as a roller stick, you will be surprised to know that foam roller can also be used in workouts!
If you wish to know how you can use your foam roller to tighten your booty, you can research about the foam roller workouts that fitness expert Lauren Roxburgh has introduced a few years back.
Sweet Sweat Waist Trimmer
From its name, you already know that the waist trimmer is designed to be worn, well, around the waist and its main objective is to increase the temperature in your midsection. The increase in temperature is expected to burn the excess fats in your abdominal area, helping you to stay in shape.
In addition to that. There are also a few other uses for the waist trimmer. When worn under normal clothing, the trimmer is said to create an illusion of a slimmer waist as it can compress the abdominal area.
In addition to that, wearing this trimmer can also prevent you from slouching as well, helping to practice proper posture at all times.
Weight Lifting Belt
Do you even lift, bro? If you do, then you may want to include the weight lifting belt in your garage gym purchases. Many weightlifters may think that there’s no need for this, but experts vouch for its use. This is because it gives you three key benefits.
For one, the belts can stabilize and minimize the stress on the spine as you lift. Because of this, you can decrease your risk of having an injury, nor matter how heavy the weights you are lifting are. In addition to that, wearing the belt can help to create better body mechanics.
Lastly, wearing a weight lifting belt can help boost your strength, power and ultimately, muscle growth.
Heart Rate Monitor
Many fitness coaches and trainers recommend the use of heart rate monitor during workouts. This is because this accessory is a great tool in evaluating your cardiovascular condition during your workouts.
In addition to that, the heart rate monitor allows you to measure your performance and how much benefit you are getting from your workout. Lastly, having a heart rate monitor ensures that you are exercising safely.
The use of inversion tables is quite controversial. It is true that these tables are not recommended for people with hypertension, glaucoma or heart disease but these offer a wide array of benefits to users who do not have such conditions.
The inversion therapy has become quite popular lately because of the benefits like back pain relief, better lymph and blood circulation, headache relief, posture improvement, muscle pain relief and the elimination of joint pain. Just make sure that you will consult with your doctor first before trying out this therapy.
There is no denying the fact that proper posture and form is a must when you lift weights or perform any types of exercise and that is what the posture corrector is for. The posture corrector looks very much like a back brace, but it has straps in the shoulder areas and a padding on almost the entire back.
In addition to correcting the posture, the fitness accessory is also said to provide relief to back pain, prevent fatigue, correct the abnormal position of the spine, develop a stronger core, and also improve breathing.
When it comes to lifting weights, we should put utmost priority in keeping our back safe. The main purpose of the back brace is to keep your back in place, preventing it from any sudden movements that may cause pain and injury to your back.
In addition to that, the use of this brace can also help you practice proper posture as it can compress the abdominal area ensure that the spine will always remain upright. And when you have the right form, injuries can be prevented.
Are you into CrossFit? If you are into CrossFit, it is a must that you protect your hands at all times and the best way to do this is to wear CrossFit gloves. As compared to the usual gloves, these gloves are a lot less bulky and are more durable.
They are often made of lightweight materials and breathable fabrics that can prevent the hands from sweating.The gloves are designed to provide superior protection to the hands.
This fitness accessory is highly recommended for weight lifters as it provides them with a wide array of advantages. The wraps are designed to provide added support to the wrist, preventing it from twisting the wrong way.
The wrist wraps can correct the form and position of your wrist during your lifts. Additionally, it also stabilizes the wrist, keeping it tight, strong and secure.
Elbow Compression Sleeve
These sleeves are usually worn by athletes to prevent or address the injury, but it can also be worn by fit enthusiasts so they can enjoy the wide array of benefits that they offer. The first thing that the sleeves can give you is no other than protection from injury, scratches, bumps and much more.
Second, the compression can help maintain the warm temperature which can keep the muscle relaxed, preparing it to take action anytime. Third, the elbow compression sleeves provide compression which can boost circulation, allowing you to maintain your heart rate during exercise.
There are three main reasons as to why you should use a shoulder brace. For one, it is for protection. It secures the shoulder comfortably in its place, limiting its range of motion and minimizing the risk of dislocation.
Second, it can also be an exercise support. Third, it is said that wearing shoulder braces can also boost the muscle strength along that area, reducing the risk of injury in the future. Last but not the least, it can also help promote proper posture.
Now that you know what are the equipment and accessories you may need for your garage gym, the next issue that you have to deal with is where you can find a reliable vendor of everything you need.
The simplest way to find these vendors is to ask for referrals or recommendations from your fitness enthusiast friends. They might know a reliable retail fitness store that has everything that you need.
If all else fails, you can always look for online shops or third party retailers that offer the said equipment. One of the best shopping site that you can buy these items from is Amazon. Even though it is a non specialty store, you can buy almost anything from this site.
With the wide selection of items that they have, you are bound to find the equipment that you need. Just make sure to read the reviews to ensure that the vendor you are buying from is legit and reliable.
Building your own gym at home is not easy, but with all the benefits that it can give you, it is well worth it! You can choose to buy all or some of the equipment and accessories mentioned above. You can also customize the list according to your preference and needs.
We often judge how healthy we are based on our weight alone. However, this is not an actual indication of your fitness, your fat percentage is. Find the best body fat scale with the help of this guide!
Body fat scales are the most convenient methods to measure your body fat relative to lean body mass. Obesity, which makes you prone to various chronic diseases, is based on body fat rather than weight.
Aside from tips to find the best one, this guide will also introduce you to body fat scales, how they work, and how to maximize their use. So, read on and let’s get into it!
**Below, you'll find more detailed reviews, but you can also click links above to check current prices and read customer's reviews on Amazon.
Are you wondering what your weight is but you do not have a weighing scale on hand? There are times when this happens to us, and oftentimes, we just let go of the idea of determining our weight because after all, we have no weighing scale, it is impossible to do that, right?
Before you totally give up on the idea of determining your weight without a scale, let me tell you that there are actually two ways on how to weigh yourself without scale. Yes, it may not be as convenient as just simply stepping on a weighing scale, but these two methods do work!
So are you excited to find out how you can do this seemingly impossible feat? If so, continue reading!