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Exercise & Fitness

13 Home Fitness Machine Ideas

men enjoying his meal while watching tvSo you think you’re other half could do with a bit of toning, maybe a bit of muscle development. Perhaps put on a few pounds of muscle or take off even more of fat.

If so check out these 13 fitness home workout pieces of equipment that will create a monster. They include some that are discrete and inexpensive to others that are flash and full on saying you mean business.

Bowflex SelectTech 552 Adjustable Dumbbells (Pair)

Each dumbbell adjusts from 5 to 52.5 pounds; adjusts in 2.5-pound increments up to the first 25 pounds.
Lets you rapidly switch from one exercise to the next.
Combines 15 sets of weights into one, using a unique dial system.
Eliminates the need for multiple dumbbells cluttering your workout space.
Two year warranty on weight plates and parts.

“I used these without the stand, if you do as well make sure you lift with your legs and not your back. If you have a bad back, or just want to be safe, you may want to go with the stand. (Though theres nothing wrong with a little extra leg work with the proper form 😉 ) In summary, if you’re doing P90X, or any other home workout routine that requires you to switch weights quickly, this is the dumbell for you.”

Bosu Balance Trainer by Bosu

BOSU Balance Trainer combines all the elements of fitness cardiovascular toning and flexibility into unique and highly effective combinations.
Challenging and fun, the BOSU Balance Trainer gives a whole new meaning to “moving with control” as you work out on an unstable, dynamic surface.
Includes BOSU Balance Trainer, 4-in-1 workout DVD, 2 workouts from the Xplode Series DVD, owner’s manual and foot pump.

“It’s a great aide if you do some at-home exercising. I recently had a private trainer start me on a weight training program but for days I don’t go to the gym, I use my Bosu and I love it!”

Perfect Fitness Ab Carver Pro

KINETIC ENGINE Carbon Steel Spring turbo-charges abdominal and arm workouts
ULTRA-WIDE WHEEL Stabilizes movement to carve left, right and center
PERFORMANCE GRIPS Rubberized, non-slip ergonomic grips for stability control
FOAM KNEEPAD High-density foam for superior comfort

The Perfect Ab-Carver Pro will carve your core and help you get ripped abs and sculpted arms. The kinetic “engine” uses a carbon steel spring to turbocharge your abdominal and arm workouts. It provides resistance as you roll out and assistance when you roll back. The ultra-wide tread provides maximum stability when carving left, right, and center. Ergonomic hand grips are angled to help activate arm and core muscles. Download the digital workout to get a 21-day plan to a stronger core and sculpted arms. The workout is designed for all fitness levels, from beginner to advanced.

Powerline BSG10X Home Gym, Short Assembly, 160-Pound Weight Stack

The Powerline BSG10X home gym was designed to provide challenging, muscle-building workouts in a limited amount of space. For maximum convenience right out of the box, the gym ships 90% assembled and is ready to use after installing nine simple bolts–for most users, the process takes as little as 30 minutes. Plus, a compact frame that’s less than four feet wide and 6.5 feet tall allows you to use the gym almost anywhere.

But assembly and space-saving convenience aren’t all the unit has to offer. Although compact, it’s a sturdy, full-body-challenging workout station. A stable platform and multiple seat adjustments accommodate fitness enthusiasts of all shapes and sizes, while the 160-pound adjustable weight stack; high, mid, and low pulleys; eight-position, adjustable press arm; and leg developer station all add up to more than 40 exercises.
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Powerline BSG10X Home Gym, Short Assembly, 160-Pound Weight Stack

SPRI Deluxe Vinyl Kettlebells

Combines function and fun for exciting and efficient workouts
Develops muscular strength, power and endurance while burning calories
Wide authentic kettlebell handles for comfort grip
Encased in a durable vinyl coating to help prevent floor damage
Color-coded by weight

Use for squats, throws, cleans, jerks, snatches and rotational swings. The SPRI Kettlebells have handles designed for comfort and fully vinyl coated iron bells to help protect floors. Ideal tool for both personal and group training. Available in 5, 8, 10, 12, 15, 18, 20, 25, 30, 35, 40, 45, 50lbs.

Weider Power Tower

Pull-Up Station: Padded hand grips, Add definition to your biceps and forearms
Push-Up Station: Padded hand grips, Work your biceps, shoulders and core
Dip Station: Padded hand grips, Build your triceps, chest and shoulders
Vertical Knee Raise (VKR) Station: Cushioned arm rests, Padded hand grips, Isolate your core to develop lean, sculpted abs
Sewn Vinyl Cushions: Comfortable material, Durable, built to last

Let the versatility and engineering of the Weider Power Tower smooth out your exercise program. The independent utility bench and uprights accommodate Olympic bars for your total strength-training commitment. Build strength in your quads, hip flexors, and hamstrings with the six-roll leg developer. The curl yoke helps develop the muscles in your upper body. And the safety spotters help you stay safe while working out.

The Finger Master Hand Exerciser Comes With FREE Instructional Videos

Revolutionary 5 finger pistons with key lock feature to ensure all hand sizes are catered for.
Adjustable tension (3 to 8.5 lbs of tension) means you don’t need to buy devices as your grip strength improves .
Fits in your pocket so you can use it anytime and anywhere (e.g. in the office, on the bus)
Soft malleable rubber for supreme comfort and quality copper core (not cheap steel) for maximum durability.

– Guitarists & Pianists: Want more dexterity in your fingers to play longer without getting sore?
– Arthritis to Carpal Tunnel Rehabilitation: Need to exercise your hand or ease the pain?
– Rock climbers: Need extra strength and endurance in your hands to finish a climb?

Ab Wheel Roller

Do You Want To Take A Look At The Advantages of Six Pack Abs.

Here’s the Least Expensive, Most Potent Way to Get Your Body Pulsating with Strength, Endurance and Life Long Vitality…..At Home!

Benefits:

* Improved Posture
* Increased Basal Metabolic Rate
* Better Sporting Performance
* Looking Good
* Lower Risk of Back Injury
* Reduced Risk To Disease
* Rapidly dissipates lactic acid build up
* Increased Sports Efficiency and Reduced Risk of Injury

The Elite Ab Wheel:

* Is made of high quality material
* Has dual wheels for stability
* Quickly gives a whole body workout
* Convenient in size

Power Press Push Up – Complete Push Up Training System

Revolutionary color-coded push up board targets specifics muscles worked (chest, shoulders, back, and triceps)
Heavy duty “Plug & Press” push up board system with multiple positions and angles that sculpt and maximize upper body definition
Free Tone and Burn Workout DVD focuses on total body strength and conditioning, designed for all fitness levels
Portable, Simple Assembly and Storage
Premium, Cushioned, Non-slip Hand Grips

Power Press Push Up is an innovative color-coded pushup board training system that strengthens and sculpts your entire upper body (chest, shoulders, back, and arms), while engaging your total core.

Ultimate Body Press Wall Mounted Pull Up Bar

Includes pull up bar, parallel grips, mounting hardware and installation instructions
Padded foam grips
Heavy-duty steel construction
Gym quality pull up bar designed for easy home installation
Gun-metal gray powder coated finish

The Wall Mounted Pull Up Bar from Ultimate Body Press is the highest quality and most affordable wall mounted pull up bar available today. This is a gym quality wall mounted pull up bar that is designed for easy home installation.

The heavy duty reinforced support beams and the parallel grips extend out 20 inches from the wall giving plenty of room for your pull ups. This pull up bar is made of heavy gauge steel with foam padded grips for more comfort and less irritation on your hands. The grips of the pull up bar are positioned at 10, 24 and 36 inches apart. The parallel grips that are spaced at 16 inches on center. The parallel grips are also padded and work great for neutral grip pull ups and knee raise exercises. 

Gold’s Gym XRS 20 Olympic Bench

6-Roll Leg Developer -Build and develop your quads, hamstrings, glutes and hip-flexors with this 6-roll leg developer.
Rolled Preacher Pad – Isolate your biceps and forearms, while ensuring proper exercise form with this preacher pad that’s been rolled at the top for increased comfort.
Adjustable Safety Spotters – Get a safe, effective workout with these 9.5″ spotters that support you during bench press and squat-type workouts.
600 Lb. Weight Capacity – With a 300 lb. user capacity and a 300 lb. weight-set limit, this club-quality design won’t let you down.
Detachable Curl Yoke – Attach this curl yoke to develop a stronger, more defined upper body and then quickly remove it when you’re ready to switch gears and work out on the leg developer station.

WOSS AttacK Trainer – Best PRO Trainer System with Rubber Grips

WOSS Professional grade System – Made in the USA, using 1st Grade US Military Webbing.

This Trainer comes with Rubber Sleeve Grips usually only found on $200+ Trainers – Ours come with extra strong cores.
All WOSS Trainers are strong enough for anyone working out with them!! This system takes PRO Trainers to a new level – for an unbelievable low price – by the Best Trainer makers – WOSS!
The Center Strap goes through our WOSS D-Ring which makes this Trainer more instable than other systems out there. This will give you the results you are looking for in no time at all!
The black Military Anchor Strap with built-in Door Anchor is perfect for tree trunks, branches, rafters, open beams, even a door. Take it to your local Gym and anchor it to their bar – fast and easy. Each handle is made with 3/8″ black cord, 1-3/8″ Rubber Sleeve Handle and with a 1-1/2″ wide soft foot loop for easy and comfortable support.
Made in the USA.

Ader Fitness Arm Blaster

Constructed with thick gauge aluminum.
Padded elbows for comfort, support, and stability.
Contoured design to isolate arms and shoulders while keeping the back and elbows locked in curling position.
Adjustable belt made of webbed nylon.
Thick, neoprene neck pad for added comfort.

It’s an ingenious device which prevents the elbows from moving backwards and takes the lats out of the equation- which in turn forces just your biceps to do all the work. The device is simple to use and as soon as you try it, you’ll immediately feel the difference.

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Exercise & Fitness

Running: Is It The Best Way To Lose Weight?

The elite long distance runners and marathon runners are slight people. The average top marathon runner today is around 56kg (120lbs) and although one of the best of his day in the 1980s, Rob De Castella was over 65kg around 140lb, a veritable fatty.

And now they are even smaller, small being the size you need to run marathons successfully. But you don’t start running any distances if you’re overweight.
runnerba

For one thing it isn’t going to do you any favours on the joints carrying all that weight, pounding away, doesn’t matter what the surface is. It’s like squash, you don’t get fit by playing, you have to get fit to play.

Health enthusiasts often look to weight-loss success stories for motivation to fuel their own transformation or to keep their motivational flame sparked. But, many folks find themselves becoming discouraged when they realize that some of these success stories include formerly overweight people who have run marathons.

Often, people see my own story of transformation and react in the same way. Much of the time, these articles include photos of me running a race. To the reader, this triggers the thought: Oh, she ran a lot … that’s how she lost weight.

But that is not at all how I lost weight. We all start somewhere … and it’s usually at a much different place from where we are at now.

Here’s the truth: I lost nearly 100 pounds before I ever even started jogging!

There was just no way that someone my size (at the time) could push that much weight around so quickly. Running creates a lot of extra stress on the body when you are already overweight to begin with! If you happen to be morbidly obese like I was, running is not such a swell exercise to start out with … I don’t care what The Biggest Loser tries to tell you.

What did I do before I became a runner? I focused on low-impact exercises daily.

Things to try:

brisk walking
skating
bicycling
swimming
rowing
using an elliptical machine at the gym
This is not to say that these exercises aren’t challenging. They are just as difficult as you make them. If you only pedal a bicycle once in a while and coast most of the time, you’re not really exercising, but if you turn up the resistance and pedal harder, you’re getting a great workout.

While I may not have been a runner to begin with, I challenged myself with almost every workout I did.

Each day, I tried to improve one of these variables: my overall distance, my overall speed, or my resistance. A great way to improve any of these three measurements is to work on interval or pyramid training.

Intervals

Intervals are easy. Start off at an easy pace for a few minutes, and then throw in 30-60 seconds of an all-out effort. Return to the easy pace for a bit of recovery. Repeat this pattern for as many sets as you feel like doing.

Pyramids

Pyramids are best when used on cardio equipment. They also start out easy — but with each passing minute the intensity or speed increases a notch. When you’ve reached about 85% of the maximum you could possibly do, start bringing the intensity back down just as gradually as it went up.

Working intervals and pyramids into any low-impact workout will get you closer to your weight loss and fitness goals than starting out thinking you’re going to run five miles every day.

What can you do to start where you are at today?
Author: Naomi Teeter

runninga
Whatever you choose start slow and steady, ease your way in and that way you won’t be discouraged by flailing about after a couple of hundred metres into a 10 mile run. You’ll be surprised how fitness is improved by being consistent and just gently increasing the length and intensity of the workouts.
A marathon awaits.

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Exercise & Fitness

7 Steps to Lose Fat The Easy Way

A different approach to losing weight…

The title may sound like there is a new magic way to shift the fat but as is often the case things just ain’t that obvious sometimes. What follows is more of a simple but effective approach to losing weight, one which involves of state of thinking rather than a super new pill.

And it’s an approach which will turn frustrating visits to the scales and looks in the full length mirror into a pleasing means to an end – I stopped myself using the “journey” word – it’s an overused cliche although, in this case apt.

Weight loss is always a subject talked about in the extreme and especially in the USA where eating habits have become out of control.

Unfortunately, many people will attempt to lose fat rapidly and in an unsustainable way. They’ll revolve their life around a diet and rigorous gym schedule, no doubt.

gymworkout2

But today I’d like to propose a much better approach to fat loss. When done this way, you can lose fat without even trying. That’s because even though your goal is to lose fat, you’re not going to try to lose fat.

Confused yet? Don’t be.

It all begins with an intense focus on your actions.

Focusing on actions (e.g. strength training three times per week) instead of outcomes (e.g lose 15 pounds of fat) is a not only more effective, but it can also be enjoyable.

Exercise
What? Have fun while losing body fat?
No, I’m not going crazy, and I’m not pulling your leg.

You’ve been led to believe that losing fat is a grueling, miserable process that leaves you exhausted and hungry. (Or “hangry” as some people say: hungry + angry). It’s why people unenthusiastically mutter, “Ugh, I have to go on a diet” instead of screaming with the utmost joy and excitement, “I get to go on a diet!”

But it’s just not true. You don’t have to succumb to dietary misery or work out for hours and hours every week to achieve your fat loss goals.

All you need to do is follow seven simple steps:

1) Stop focusing on fat loss

It sounds counterintuitive, but this is important. Stop thinking about losing body fat. Focus on your performance instead.

When you’re in the gym your main concern should not be burning fat and calories. Your sole focus should be improving your performance. Getting stronger. Doing just a little better than last time.

Not only is this more positive (focusing on getting stronger instead of thinking “I need to look better”) and enjoyable, but it’ll also allow you to reap the physique changes you desire along the way.

Focus on goals like deadlifting one a half times, or double, your bodyweight, performing several chin-ups, pressing and pulling progressively heavier dumbbells, running more hill sprints, etc.

Put the focus on what your body can do, and strive to get stronger, gradually.

Do this and fat loss becomes a side effect.

2) Get off the scales and track what really matters

Don’t rely on the number on the bathroom scale, or other numbers, to indicate your success.

Instead, pay attention to the actions that will lead you closer to your goals.

Some examples include:

Performing three strength training workouts per week
training
Going for a 15-45 minute walk on non-lifting days
Eating whole food, filling, delicious meals
Eating enough protein (which we’ll cover in a moment)
Savoring your food (as opposed to just shoveling it in your mouth while watching TV)

If you focus on those things — the actions — and keep track of your progress, then you’ll know if you’re moving in the right direction.

A great way to ensure you track your actions is to keep a notebook or record these things in a calendar. For example, you can write down the three days each week you’ll strength train and go for a walk, so you can check them off as you go.

3) Eat your protein

When fat loss is the goal, the one macronutrient I like to be aware of is protein. Aim for 0.6 – 0.7 grams of protein per pound* of bodyweight as a daily average. If you’re obese, then eat approximately 0.6-0.7 grams per pound of your general-target bodyweight. For example, if you weigh 210 pounds and know 160 pounds is a healthy body weight for you, then eat 0.7 grams per pound of that 160 pound target (in this example that would be about 96-112 grams of protein).

This level of protein has been shown to increase satiety and aide in fat loss while preserving muscle mass. The crew at Examine.com put together some great research regarding protein intake if you want more information.

This may mean you need to track your protein at first, but after a week or two you should have a good idea of how much you need to eat to hit this recommendation.

As a general guideline and to make this even easier, be sure to include a good protein source in every meal and snack you eat. When you do this, hitting the 0.6 – 0.7 grams per pound of bodyweight target is usually easy.

*Unless you have pre-existing kidney issues or your doctor tells you not to eat this much protein.

4) Follow a workout program that fits your schedule

This is very important.

You shouldn’t revolve your life around a workout program. It needs to fit into your life if you want to achieve results, and maintain them long-term.

You can check out these program design options to get you going with some sample workout programs. One of my preferred programs for fat loss is to perform three total body strength training workouts per week. Focus 100% on those workouts and make it your sole priority to improve your performance when possible.

And here’s a minimalist routine you can use too.

And then supplement that routine with some extra physical activity such as going for a brisk walk on non-lifting days, engage in a fun, physical activity, or if you prefer, sprinkle in some higher intensity work like hill sprints.

Even though fat loss is your goal, how you eat and work out should enhance your life; not dominate it.

5) Enjoy the journey

Don’t obsess over the goal of losing body fat and looking better.

eatingEnjoy the journey and make the most of it. Have fun with your workouts and be proud of what you accomplish in the gym. Relish your strength gains. Eat delicious, satisfying meals, and enjoy them.

Be proud of what you’re doing and choose to love yourself and your body right now — don’t wait until you reach your goals.

Life is too short, and too unpredictable, to wait to be happy or to be miserable. Enjoy the journey. Choose to be happy now.

6) Focus on the few things that truly matter

It’s easy to get overwhelmed with the tiny details of a health and fitness regimen. In fact, this is where people most often experience stress and frustration.

They simply focus on too many things at once.

If you want to lose fat (and keep it off!) do yourself a huge favor and focus on the few things that will provide the majority of the results. This is the powerful 80-20 rule at work: 80 percent of your results will come from 20 percent of your actions and efforts.

Begin by applying the steps in this article and you’ll do incredibly well. If you need some more information, check out these sane and simple rules.

Keep it simple, stick to the basics, and…

7) Be consistent

Apply the previous steps consistently and you’ll get results. And this shouldn’t be difficult because you’re going to follow guidelines that are tailored to your lifestyle and preferences, as explained above.

Are these seven steps different from most everything you’ve ever learned about fat loss?

Most likely.

But I think that’s a very good thing. Chances are you’ve tried other diets and workout routines that either didn’t work or they were so grueling that you quickly abandoned them (and I don’t blame you!).

It’s time to do something different. It’s time to take the simple, sustainable approach.

Remember, focus on the actions you can control and track such as:

The workouts you perform
Going for a walk on non-lifting days
Eating delicious, satisfying meals
The outcomes will happen, but they shouldn’t be your focus; they’re just going to be amazing side-effects.

I hope you see now just how simple fat loss can truly be, and that dieting and working out non-stop is not mandatory. Apply the seven steps above, and you can achieve fat loss, simply, and maintain it long-term. And let’s face it — that’s something crash diets and crazy workout routines can’t do.

Author: Nia Shanks

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Exercise & Fitness

Burn 500 Cals Per Hour With Just A Rope

Young fitness woman used a skipping rope, sun and sea on background, copy space

If running outside is not your cup of tea, and steep gym prices prevent you from hitting the pool or a spin class, you’ll need an inexpensive and easy way to keep up with your cardio sessions. You may associate a jump rope with school-aged girls, boxers, or those in the military, but jump ropes are a great tool to keep in your home gym and here’s why.

  1. Cheap way to save time while burning major calories: For about $8 and 30 minutes, a 130-pound woman can burn 330 calories – running at a pace of 10 minutes per mile (six mph) only burns 270 calories.
  2. You can do your workout anywhere: Whether you’re in a hotel room on a business trip, outside on your deck, or inside your home because of bad weather, you can jump rope — just make sure the ceilings are high enough. Since a jump rope takes up so little room, it can easily be stashed in your suitcase, gym or yoga bag, or even your purse.
  3. Jumping is good for bone health: If you’re young, you’re not exactly worrying about osteoporosis yet, but what you do now can help prevent this condition. It turns out that simply jumping up and down helps strengthen your bones.
  4. It tones your legs and booty: Who doesn’t want a tight and toned tush? Just like running and biking, jumping rope requires mostly leg strength. You can jump up and down, side-to-side, or forward and backward, jump while moving around the room, jump with one leg, or jump with both legs together. Varying your steps will target different muscles and also prevent boredom.

Author: Jenny Sugar

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Exercise & Fitness

5 FAT Female Fitness Myths Exposed

When it comes down to health, fitness and weight control what are the disadvantages or advantages of being a women?

strength

Well intuitively we know that men are stronger than women – but are they?

Here is the answer to that and to some other myths that might surprise you.

thin-gray-next-button-th

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Exercise & Fitness

Raising the Barre – Not Just For Ballet

Barre ClassBarre… A different kind of happy hour. You may have been afraid to tap your toe into this fitness trend, but don’t be intimidated by the tutu. Barre isn’t just ballet, it’s fused with Pilates and yoga for a total body workout.

Barre Class might be for you if…

You’re not really a runner or fasten a jazz belt for step aerobics. In fact, you prefer no impact what so ever. You want to exit class sweaty, panting, and fully trained from eyeballs to toenails. If you’ve always wanted a dancer’s body, sign up for Barre. It’s a hyperactive ballet barre routine that requires no previous dance technique. The exercises lengthen and tone while burning fat and working the joints gingerly.

What to expect…

The class warms up before increasing intensity with absolutely zero impact. Most exercises target a specific muscle group with a tiny movement. The added challenge is to maintain body placement while working the targeted muscle. You’ll stay the barre for legs, glutes, and a light cardio portion, using your own body weight. Some exercises utilize a playground ball while others step away from the barre to incorporate light weights for upper body sculpting. The class typically ends on the floor with Pilates inspired abs, inner and outer thighs, before finishing with a much-deserved stretch.

Don’t be intimidated…

It’s definitely NOT a dancer’s only club. The instructor keeps the energy going and motivation up while giving helpful corrections and noting targeted muscles to insure proper execution. After just one class you’ll feel lifted, sculpted and above all, worked out from head to toe. Barre Class is a ballet boot camp worth checking out. See you at the barre!