Building a home gym is a great way to get in shape for those who dread going to their local gym every day. Home gyms are extremely convenient, and can be just as effective as a commercial gym if done properly. So what gym equipment will get you closest to achieving your goals?
I would consider a power rack one of the best pieces of gym equipment you can get because they provide a safe way to complete a large variety of different exercises. Most importantly, you can do the “Big 3” when it comes to lifting weights: Squats, Dead lifts, and Bench press. Many power racks even have a bar up top that allows you to do chin ups, or pull ups.
Power racks are also ideal in terms of safety. A good power rack will have adjustable bars that can catch the barbell if you fail a rep.
Olympic Size Barbell
Without this essential piece of gym equipment, your power rack will basically be useless. A barbell will allow you to do a variety of workouts like bench press, shoulder press, curls, squats, deadlifts, and more. Given that you can train every part of your body with a barbell, it will be an essential addition to your home gym.
In order to maximize the amount of exercises you can do, you will need a bench. Ideally, you want a bench that is able to do incline, flat, and decline. An adjustable bench will greatly increase the amount of exercises you can do. Look for a quality bench that provides a lot of stability.
All of the above pieces of equipment will be pretty useless without some Olympic size weight plates. You can buy these individually or by the set (much cheaper this way).
A good set of dumbbells will basically complete your home gym. It will greatly increase the amount of exercises you can do. Some exercises include: curls, dumbbell flys, military press, lateral Raises, dumbbell rows, tricep extensions, and much more.
This is not a totally necessary piece of gym equipment but it is good to have. It can definitely add a variety of exercises to your arsenal. Be sure to get a curl bar that will be compatible with your weight plates.
Cardio Equipment of Your Choice
When it comes to cardio, it is important to choose a piece of equipment you enjoy the most. Some people prefer a stationary bike over a treadmill, or vice versa. Maybe you like the elliptical the best to burn those calories. Choose the one that you can see yourself doing for a long period of time. This will allow you to stay more consistent and help prevent you from dreading your workouts.
These are some of the best pieces of gym equipment you can have for a good home gym. You will be able to complete a huge variety of exercises within the convenience of your own home.
You have been working your butt off trying to lose weight. You have reached your goal weight, but there is that one area where the fat just won’t disappear. Is liposuction a good idea?
First of all liposuction is a cosmetic procedure. It also falls under the name “suction-assisted lipectomy” or even “lipoplasty”. If you are thinking about it as an option, you should understand that liposuction is not a form of weight loss. It is only design to remove stubborn fat areas that just won’t respond to exercising and dieting. In other words, it is to be treated as the ultimate last resort if you are really intent on removing the fat areas.
Some of the most common areas targeted for the liposuction procedure are:
- Inner Thighs
- Love Handles
Liposuction is a great option for those who want to remove just a small amount of fat tissue in a certain area. It can be a real confidence booster for many people who are self-conscious about those problem areas. It is not an option for those looking to lose a large amount of fat. The procedure itself is time tested and safety has improved dramatically over time, but just like any other such procedure, it is surgery and there are risks involved. If you choose this route, be sure you get n authorized and well qualified surgeon. For example, if you are looking for liposuction Michigan, perform the search online and look for reviews and customer before/after pictures from each surgeon before making a decision.
Choosing a surgeon based on the lowest price might end up being the most costly choice. There is such thing as a good surgeon at a lower price, but when shopping around, just be sure you don’t put your body on the sale rack.
Some of the unsatisfactory outcomes include:
- Incomplete lipo where it is difficult to tell if there was even anything done
- Excessive lipo which leaves an unnatural look for body proportions.
- Asymmetrical or uneven results
- Abrasions in the skin
- Huge scars
So just be careful when choosing a surgeon if you decide to take the surgical route.
When setting weight loss goals a lot of people want to know – how much should I weigh for my height. How much you should weigh depends on a few different factors such as your height, weight and age. One method of determining your ideal weight is to use the Body Mass Index (BMI). Whilst this is a fairly accurate way of determining how much you should weigh it is not perfect as it doesn’t account for muscle mass, which is one of factors that should be taken into account.
Often people wonder if there is a correlation between their age and how much they should weigh. There is no definitive answer to that question as everyone has a different physiological make up and will be at different levels of activity and fitness at different points of their life. Whilst it is assumed that as people get into middle age they will weigh more as generally they will be less active this often isn’t the case as diet is a much bigger factor in weight maintenance than exercise.
Coming back to the BMI scale – The BMI scale gives you a point score that is based on your weight and height. There are four classifications in the BMI scale -
Underweight – Your BMI score is less than 18.5
Normal Weight – Your BMI score is between 18.5 and 24.9
Overweight – Your BMI score is between 25 and 29.9
Obese – Your BMI score is 30 or more
If you’re curious as to what your BMI score is there are many good calculators online. They are not as accurate as visiting a doctor would be however as they don’t take other factors into account. They are simply using your weight and height together. It should be anyone’s goal to be in the normal range of the BMI scale. This will at least ensure that you are at less risk from weight-related diseases. The best way to achieve an ideal weight is with a balanced diet consisting of good quality food and taking regular exercise.
There are many factors that can contribute to your weight. A few of the obvious ones are your height, body fat percentage, and muscle mass. Weight can also fluctuate a bit during the day due to water retention. If you are retaining a lot of water, the scale may show that you are a few pounds heavier than normal. For this reason, you should weigh yourself in the morning to get the most accurate measurement. To get even more accurate, weigh yourself a few mornings in a row and take the average.
Many people ask the question — how much should I weigh? There are BMI calculators all over the internet, but you should use discretion when using them. They only account for your height and weight, and do not factor in muscle mass. If you have above average muscle mass, these calculators might actually indicate that you are overweight even though you are in great shape and have a lot of muscle.
Use this chart to get an estimate of how much you should weigh based on your height and weight:
Summer is coming to an end, and fashion is about to take a turn for the seasons. I dread this point of the year, primarily because it marks the shift between wearing cool loose clothes, to wearing warmer and tighter clothes. Each year has had the potential to wreck havoc on my wardrobe, as last year’s clothes may not be in touch with the latest style, or might not fit just right thanks to those extra few pounds I put on. Either way, we can find ourselves throwing away clothes that don’t make us look as fabulous as we feel.
This year, I will be taking a couple precautions to ensure that next year’s wardrobe will survive the shift. First, I am resolving that any new clothes I buy are going to fit well. I’m not going to buy clothes for the future when I might have lost weight in the parts of my body that I am hoping I will. Instead I’m going to buy clothes that fit now.
The next thing I am going to do is get a Tummy Tuck Belt. The reason for this is simple. Next year can hold 3 scenarios. First, I might weigh exactly the same as I do now. This is unlikely, so I will quickly move to the other two scenarios. The next scenario is that I weigh less than I do now. This is a great problem to have, and I will enjoy buying new clothes for my now smaller frame; I can carry on this procedure for the following years. Finally, I might weigh more than I do now. That is where the belt comes in. Even if I have gained a few pounds (so long as I don’t go crazy with it), I can still fit into my clothes that may be just a little tight, without looking as if I am about to spill out of them at any second. I’m confident that this year will be the first of a long and happy life for my wardrobe. I hope you do the same!
There are a ton of fat burners on available in the weight loss and fitness supplement industry today. Many of them can work, but they are by no means magic weight loss pills. These fat burners can only really work if you supplement them with proper dieting and exercise. You can’t just take the fat burner everyday and follow it up with 3,000-4,000 calories. This would only lead to weight gain, not weight loss.
Many fat burners work because they suppress your appetite and cause you to eat less each day. By eating at a calorie deficit, you are burning more calories than you are taking in. This will force your body to metabolize fat for energy. When eating at a calorie surplus, your body never has the chance to use fat for energy. Instead, it will store the extra calories as fat.
Do I need a Fat Burner?
Just like any supplement, you don’t necessarily need it to accomplish your goals. They are only meant to supplement your current diet and weight loss plan. Many people use them for convenience purposes. However, you can most certainly still get great results without the use of supplements. After all, many people simply do not have the budget to buy supplements. If this is the case for you, don’t worry! You can still accomplish your goals without them.
So before you buy Phen375 or any other fat burner, you need to decide whether or not you really need it to accomplish your goals. It is also important to do your research and maybe ask others who have tried the particular supplement you’re looking at.
If you do decide to take a supplement, you still need to put in the effort! There are far too many people who think that the supplement will do all the work. So if you have yet to put in the hard work, I would suggest that you try that before trying to rely on a weight loss pill.
The nature of our culture today causes many people face problems with managing their weight. As a result, there is a huge market for supplements claiming instant results just by using their product. The truth is, no supplement can single-handedly result in a significant amount of weight loss if any at all. There are some that can help some when combined with a good diet and exercise plan, but they should only be used as what they are called: a supplement.
When we get down to the truth about how to lose weight, we need to somehow dig deep through a gigantic industry spreading false information and look at the science behind losing weight. In short, losing weight comes down to burning more calories than you are taking in. The idea is that your body then uses stored fat for energy once all of the calories you have consumed have been used. In order to do this properly without losing muscle mass and body composition is to properly structure your diet.
Structuring your diet
First, you are going to need to figure out your BMR. Your BMR is the amount of calories your body uses to maintain itself throughout the day. There are many BMR calculators you can find by searching online.
Now that you know how many calories your body uses for energy, you need to adjust your total calorie intake for the day slightly under your BMR. This will result in a calorie deficit which will help your body burn fat. Continue reading
There are many different philosophies and diet plans that make it difficult to decide what needs to be done in order to start losing weight. Although knowing how to lose weight and taking action in order to lose weight are two very different things, it helps to first learn how to lose the weight so you can make the action of losing weight a lot easier.
I believe it is important to try to simplify things when it comes to weight loss because making so many drastic changes to your diet at one time often leads to a short lived attempt at weight loss followed by a re-feed or gaining all of the weight back.
The first step is to tweak your diet so you are eating at a weekly calorie deficit. A good way to start is to calculate how many calories your body uses to function on a daily basis. You can find many BMR calculators online that will tell you approximately how many calories your body uses each day. From there, you will want to keep track of your calories and eat under that amount. For example, if your BMR is 1900 calories, then a good target to hit would be something like 1700 calories total for the day.
Balancing Your Diet
There are likely some immediate changes to your diet which will greatly help you eat under your BMR each day. For example, if you are consuming 4 regular sodas each day you should definitely try to eliminate the habit. Eat soda is 140 calories and consuming 4 brings it to a total of 560 calories. A great alternative would be to try one of the zero calorie sodas instead.
Make sure you try to include high protein for each meal. Foods like chicken and fish are very lean sources of protein. Another great source of protein is cottage cheese. There are a number of recipes out there to make any of these taste great. If you still don’t think you can add enough protein to your diet, then you can consider a whey protein supplement.
Try to get solid exercise at least 2-3 times per week. Even if you are only able to workout for 30 minutes it is still going to help you lose more weight. Just make sure you are pushing your limits during those 30 minutes to get the best workout each time.
Also, consider weight training for weight loss. Many people overlook it, but weight training is arguably even more effective for weight loss than cardio. This is because your body burns more calories when it is in the process of repairing muscle tissue after resistance training.
I have been asked by many about natural compounds that can be used as a fat burner. One topic that has come up a lot recently due to media buzz is raspberry ketones. A Raspberry Ketone is an aroma compound from red raspberries. There was a study on mice that showed raspberry ketones helped prevent mice from putting on weight due to a high fat diet. There are many studies in Asia that showed signs of fat burning and increased insulin sensitivity. However, there has been no studies that showed this same effect in humans. This did not stop the media and buzz that was created in the weight loss industry after Dr. Oz said they were the number one miracle in a bottle to lose fat. Raspberry ketones have now become a widely popular way to try and lose weight.
Heath Benefits of Raspberry Ketones
Since this compound is very rich in anti-oxidants, there are some health benefits. Along with a healthy diet and lifestyle, raspberry ketones can be a great addition. You may notice increased energy levels.
As with any supplement, you will not see any weight loss solely by taking this one. A supplement is only meant to do just that — supplement an already healthy diet to achieve your goals. Weight loss can occur with this supplement as long as the rest of your diet is in check. You may have seen amazing before and after photos of people losing a lot of weight while using raspberry ketones. It is important to note that these people already took on a well balanced diet and exercise regimen.
Should I Take Raspberry Ketones?
Before deciding whether or not you should take raspberry ketones, you need to weigh the cost versus the health benefits. If your diet is already full of anti-oxidants, you may not notice much of a difference. If you are looking to lose weight with this supplement, give it a shot and see if it works for you. Be sure to supplement it with a well balanced diet.
The supplement market is flooded with thousands of different types of diet pills, but do any of them actually burn fat?
Before even considering a diet pill, you should always ask your doctor or pharmacist to see if there are any negative interactions with the supplement.
If you are someone who wants to take diet pills, but does not make any effort in areas such as diet and exercise, then diet pills will do very little to help you lose weight. The ultimate way to lose weight is not by taking a magic pill, but by:
- Eating Less Calories than your BMR.
How Do They Work?
There are many different types of diet pills out there so it’s hard to put them under one category. Some are made of only natural ingredients (Acai for example) and some are more like prescription drugs. Many diet pills available on the market are designed for appetite suppression. They work because they help you avoid overeating and control your calorie intake more. Others pills are stimulants that elevate your heart rate in an effort to help you burn more calories.
Are they Worth It?
There are some pills that might help to accelerate weight loss when you are taking them in addition to a healthy diet and exercise plan, but it may not be worth the risk. It is important to do your best research before taking anything. Fat burning pills will never make up for a poor diet. Change your eating habits to a healthier one and eat high protein foods and exercise regularly. It may not seem like it, but there are plenty of healthy meals that taste great.
After you are able to consistently do these things, then you have the choice to consider supplementation. If you do choose to take fat burning pills, just make sure you take all of the necessary safety precautions by asking your doctor and researching the ingredients.