Aug 12
22
How To Set up a Basic Gym at Home
I have been getting a lot of emails recently from women who are inspired by the pics on my facebook and blog.
They are mainly asking if they can achieve those kind of results from working out at home.
The answer is YES
You just require the right equipment, the right training program as well as the right nutrition plan.
In my FITspiration posts I only use pictures of women who are well toned with a lean muscle composition and have a healthy low body fat percentage.
This look can only be attained thru clean eating and strength training – lifting weights.
Traditional exercise like running for hours or just doing endless gym classes with a restricted diet is a painful way to lose weight.
Even if you keep going with it for a long time you wont change your body shape, you will just end up a smaller skinny fat version of your shape
Eating clean and strength training with short sharp cardio intervals is the fastest way to sculpt your body.
When I say sculpt I don’t mean big
I mean lean, tight and defined arms and legs and a super flat stomach with definition.
No wobbly bits, no backfat, no dimply thighs and certainly no belly roll….
And YES you can achieve this look at home
For years I wanted to just be thin and then once I implemented dynamic training and strength into my regime that was when I noticed the biggest changes with my body and was the happiest ..
A strong fit body like the pics in my facebook and blog require you to spend more time focussed on your nutrition followed by the right type of training..
Strength Training – Weights – Cardio Intervals
So how do you setup an ideal basic gym at home?
I have a setup at home in my double garage that is way beyond what you need as I have acquired many pieces handed down from my studio.
It works well for me as I actually do every workout or program I write myself before I get a client to do it to make sure it flows and I understand the intensity.
But for your own use and to get started I have photographed the basic equipment from my home gym that I would recommend you start with for immediate results…
The Essentials:
Dumb bells or Handweights
The minimum would be 3kg handweights
Ideally you will have 3kg, 4kg and 5kg
An optional extra and something I like for variety and hitting muscles in a new way is an adjustable barbell – these are great for when you start to increase strength – also if you are doing weighted squats it will need to be heavier then when you are doing barbell bicep curls. (awwe – isnt my Butchy so CUTE)
A bench is perfect as you can do all your support work as well as stepups, tricep dips, incline pushups, bench hops and so much more..
A cheaper option to a bench is a fitball (Swiss Ball) – although you will not be able to do steps on the ball.
The final thing you need to decide on is what you are going to use for cardio.
All the cardio should be in intervals of around 5-10mins
By intervals I mean 50secs intensity 10 sec stop rest and repeat OR 30secs power 30secs easy repeat
The cheapest option is short sprints outside or up and down steps at home followed by steps up on your bench or doing things like mountain climbers or start jumps
The next is a $14.00 boxers skipping rope
And the final option is an investment into a piece of cardio equipment – treamill, bike, x-trainer, rower
A spin bike is my favourite – I picked up a top of the line reconditioned ex commercial spin bike for $600.00 delivered to my door –
Often you can pick up 2nd hand cardio equipment cheap on Ebay or gumtree (craigslist in USA) – often people purchase a piece new with good intentions and it sits there for a year or two as they dont know what to do wit it – no plan – no program – no nutritional support and they finally sell it for 1/3 of the cost.
So there you have it a great little home gym that will get you lean and toned.
All of the workouts in my Flat tummy Solution Program can be done at home – so what are you waiting for?
Need any further help just leave a comment or email me vix@missfitnesslife.com
