4 Tools to Successfully Start the Workout Lifestyle:
1) Home Gym
2) Mirror Workout Machine (MWWM)
3) Bodyweight Exercises (BBE’s or BEE’s)
The home gym is a great way to get fit without spending a fortune. You don’t need any expensive equipment and it doesn’t require much time either.
You just need to have a place where you keep your body weight at all times. For example, if you are 5 feet tall and weigh 150 pounds then you will need a home gym that allows you to perform exercises with weights up to 100 pounds. If you want to start working out at home but don’t have any equipment, then use a MWWM or MWTWM. These machines allow you to do various exercises like squats, push ups, pull ups etc. You can even do cardio such as walking around the house or doing some light jogging.
Mirror Workout Machine (MWMM):
A mirror workout machine is similar to a home gym except instead of using weights, you use mirrors to see how you look while performing certain exercises. A mirror workout machine is very useful when you want to work out in private because it makes it easier for others not familiar with working out at home.
For example, if you have a large mirror where you can stand in front of it then you can do crunches by looking at your stomach. Or you can lie down on a bench and do push ups by looking at your chest to see if it’s going up and down.
Why are these types of exercises better than exercises that use free-weights?
The reason is because they may be easier to do and require less effort. They also do not distract you from focusing on your form, which can cause injury or make the exercise less effective. For example, if you are using barbells for bench pressing then you would need a spotter to help you put the bar back on the rack. This could cause you to lose focus and even get distracted when dropping the bar on your chest.
Another advantage is that you can do these types of exercises without lube. If you’re using free-weights then you need to make sure you have the right kind of lube for your skin.
If you have eczema or dry skin, then look for a water based lube that is hypoallergenic. If you have sensitive skin, then you need to get a lube that is fragrance free.
The main disadvantage of using a MWWM is it takes up a lot of space in your home and they can be very expensive. They can also be inconvenient if the nearest gym has any equipment that you would like to use.
It’s also less convenient if you would like to walk or jog.
If you want to work out at home and don’t have any equipment, then you can use bodyweight exercises (BBE’s). These exercises do not require any special clothing or shoes.
All you need to do is find a safe place in your home where you can do these exercises without running the risk of falling or knocking something over.
The advantage of doing BBE’s is you save money. The disadvantage is you can’t work out as intensely and won’t see as many results as you would with equipment.
Another disadvantage is it takes up more time because you have to do more BBE’s to compensate for the lack of weight resistance. The best types of BBE’s are ones that work your muscles through a full range of motion (ROM).
For example, if you’re doing a BBE for your chest, then you want to do things like pushups, bench pressing, or anything that focuses on your pectorial muscles. The same concept applies to other muscle groups as well.
If your goal is to build strength or muscle then you want to focus on quality over quantity. The way you measure the quality of these bodyweight exercises is by how many reps you can do with perfect form. If you’re only able to do 1-3 reps of an exercise, then it’s probably too easy for you. If you’re able to do more than 10 reps of an exercise, then the exercise is too easy for you.
Remember, when doing BBE’s, go at your own pace and listen to your body. It’s better to take longer breaks than it is to rush yourself and get injured.
If you have a question about whether or not a particular exercise is right for you, then you should consult with your physician or physical trainer.
Strength Training Guidelines:
In this section, I’m going to provide you with some strength training guidelines that are designed to get you started and keep you on the right path. These guidelines apply specifically to the types of exercises listed earlier in this chapter (i.e.
free-weights, machines, and your own bodyweight). These guidelines do not apply to other types of exercises such as cardio vascular exercise or stretching.
If you’re a beginner, then I would suggest that you focus on learning and mastering about 5-10 different exercises before moving on to anything else. These 5-10 exercises should be a good mix of vertical and horizontal motions.
For your first couple of workouts, I would focus on doing 2 or 3 sets of 10 reps for each exercise (i.e. 10 reps, 10 reps, 10 reps, take a quick break, and then do it again). The quick break that I mentioned should only be 30 seconds to 1 minute.
After a couple of months, if you feel as if you’re ready for a little more then you could increase your sets to 3 and then eventually 4 sets. You can also experiment with increasing the weight or difficulty level of your exercises.
I would advise that you do not work out every day. At most, you should work out every other day.
You can also split your workout routines and do upper body one day and then do lower body the next day. This will help prevent over-use injuries as well as give your body time to recover in-between sessions. If you work out every day, your muscles will not have sufficient time to recover which could lead to strains and tears.
If you’ve been working out for a year or more and you find that the same routine is getting easy for you, then you should either increase the weight or difficulty of your exercises or do something else to “mix it up.” For example, you could change the order in which you do your exercises or add another set to each of your routines.
There are literally hundreds of different exercises that you can do for each muscle group and these routines are only guidelines. I always encourage people to once in a while try doing something different.
For example, if you usually do 20 reps of a certain exercise, you could try 8 reps one time and then next time try 12 reps.
Make sure to always check with your physician before you start any new exercise routine. Tell him exactly what exercises you plan on doing and ask whether or not it’s safe for you to do them.
The Importance Of Nutrition.
As I said earlier, there is no such thing as a miracle pill or potion. If someone is telling you that they have the latest and greatest fat loss supplement, then more than likely it’s a load of crap.
What is it that they always say, you can’t out-train a bad diet?
Well, it’s true. You can have the best training program in the world but if you’re eating junk food then you won’t get the results you want.
Eating healthy isn’t horrible or dreadful though. There are several delicious foods that are very good for you.
Try searching the web for some healthy recipes and experiment with different foods. If you’re really averse to trying new things, then at least eat foods that you like. If you don’t like eating a certain food, then don’t buy it for your house. When you go out to eat, order something that won’t kill your diet. It’s not that hard if you really make the effort to do it.
There are many online guides to nutrition and I suggest that you check some of them out. For the purpose of this guide, I’m just going to give you a quick run down on what foods are good for you and which ones aren’t.
Fruits and vegetables: Obviously these are good for you. You should try to eat all different kinds of fruits and veggies since some are better than others.
Grains: Whole grains are very nutritious and they keep you feeling full longer. You should definitely incorporate them into your diet.
Proteins: You’ve probably heard a lot about protein and how it’s important to your body. By eating lean sources of protein, it can help you in burning fat and building muscle.
There are also certain foods that you should avoid. They are:
Processed foods: Stay away from these if you can since they are very high in calories and can cause major health issues. If you absolutely must eat something from a package, make sure to read the nutrition facts and ingredients on the back.
Alcohol: Most people know that alcohol contains a lot of calories but they don’t think about the other negative effects it has on your body. Not only can it really screw up your digestive system but it can also make you gain weight.
Sugary Foods: Candy, pastries, soda, etc. Obviously, these are very high in calories and not good for you at all.
Fried Foods: Most of these are very high in fat and they can cause heart disease and a slew of other health issues.
If you want to learn more about eating right, I would check out the nutrition section of your local library. There are also some great books on the subject that you could buy as well.
Also, don’t be afraid to ask your doctor whether or not you should be eating something.
The Benefits Of Exercise
As I mentioned earlier, there are many different reasons why people exercise. For some it’s about getting into competitive sports, for others its about staying in shape and maintaining a healthy lifestyle.
Whatever your reason is, there are going to be some benefits no matter what type of exercise you’re doing.
Exercise can help to relieve stress, it can make you feel happier, it can give you more energy, and it also can help you sleep better at night. There’s also evidence that shows that people who exercise are less likely to get diseases such as heart disease and cancer.
The type of exercise that you do is completely up to you. The key thing is to find something that you enjoy doing.
If you don’t enjoy it, you’re never going to continue doing it for very long.
Some people like to go running, some like to go swimming, and some even like to play competitive sports such as basketball or football. Just make sure you find something you like to do because otherwise you’re just going to give up on it.
One issue that a lot of people have is that they want to lose weight and get into shape but they just don’t have the time to exercise due to their schedule. But the fact of the matter is, you make the time.
You Make The Time
This is something you hear all the time and it’s really true. You make time to do the things that are important to you.
If you want to get in shape, you need to set aside some time to exercise. It really is that simple.
Everyone has the same amount of time in a day. Some people just have more hours in their day than others.
I know people who work 8 hour shifts and still find time to exercise because it’s important to them. They make the time because they know the benefits are worth it.
Sources & references used in this article:
Exercise and older patients: guidelines for the clinician by C Christmas, RA Andersen – Journal of the American Geriatrics …, 2000 – Wiley Online Library
Chick clique: persuasive technology to motivate teenage girls to exercise by T Toscos, A Faber, S An, MP Gandhi – CHI’06 extended abstracts on …, 2006 – dl.acm.org
The exercise addiction inventory: A new brief screening tool by A Szabo, MD Griffiths – Addiction research and theory, 2004 – Citeseer
The Diabetes Prevention Program (DPP): description of lifestyle intervention by Diabetes Prevention Program (DPP) Research … – Diabetes …, 2002 – Am Diabetes Assoc