SETTING UP A HOME GYM WITH LESS THAN $1000

Setting up a home gym with $1000

The advantages of having home gym equipment is simply numerous. Most gyms are not located close to residential areas and most times, people have to waste time traveling to their gyms , only to get there and wait for guys trying to show off while using the gym equipment wrongly before they are able to use the equipment. In some cases, if you are not working out at a very expensive gym, you are likely to meet every tom, dick and harry in the gym, trying to workout or just be seen in a gym.
Personal home Gymnasium has seen a steady increase with statista.com reporting about 25.4 million in the us, participating in some form of home gym activity.

Setting up a home gym would eliminate travel costs, subscription costs and of course all inconveniences associated with using a public gym
Another very important advantage of setting up a home gym is that gym equipment mostly last forever except you buy a fake, while a gym membership lasts for only the amount of time , it’s paid for.

RELATED: THE BEST PROTEIN SHAKES

Despite all these advantages, it is pertinent to note that you should only set up a home gym if you meet the following criteria.

       1. You are relatively in shape and have used gym equipment before

       2. You are self motivated to exercise everyday and would feel extremely uncomfortable if you didn’t exercise even for a day.

      3. You have a space where gym equipment can be mounted, either a garage, a spare room, somewhere private

Without meeting this criteria, the home gym equipment would just be another prop on the scene in which your life is played, another useless accessory which would end up in a yard sale or ebay , another piece of crap that would remind you of how you have wasted your money and achieved nothing in return.

Gym equipment are relatively expensive, especially when they have some hyped up celebrity endorsement mixed with marketing gimmicks. It is important however to be able to set up a  home gym equipment that would effectively work all muscle groups of your body without breaking your bank.

First before we start churning out names of gym equipment and what they are used for, it is also important to note that you can be your own gym according to Mark Lauren , the author of you are your own gym. Mark teaches how to  use absolutely  no gym equipment to get in shape.  After a little preamble on how to gain lean muscle , shed fat and boast metabolism, he dives into each muscle group exercises, with detailed explanation and pictorial references.

Who needs a barbell when you've got Mark?

You might also consider taking up yoga with Dean Pohlman, the Manflow Yoga, he is the author of Yoga Basics for men. He also runs Yoga Skype training and  has tons of serious Yoga routines  for men and women. In this case all, you would need is  a    yoga mat, in the comfort of your room with dean's sensual voice ripping your muscles to shreds.

This yoga is not for pussies, just look at his chest.

However if you are dead serious about setting up a cheap home gym, then  here is

HOW TO SET UP A HOME GYM  WHILE ON A BUDGET

Chances are when you want to start buying equipment , you have money for just one equipment. In this case you would need to buy one single gym  equipment that you can use to workout all your muscle groups. Always ensure you workout all muscle groups, that would ensure that you are proportional and you don’t suffer from back pain due to body misalignment.  Here is a pictorial representation of the muscle groups of the body.

This picture belongs to bodybuilding.com, it's just borrowed.

EQUIPMENT ONE: BARBELL $489


One single gym equipment to buy  to    kick start your cheap home gym set up is the International Olympic Set (US version weighted in Pounds) for  $489 or Bodymax 145kg Olympic Cast Barbell Kit (UK version weighted in kg) for $355.  Buying brand new is  usually advised for gym equipment but unless it is bent or had experienced a major defect, you might be able to get something cheaper on Craigslist, yard sales, or someone who had just realized he wasted his money buying a barbell because they were never going to use it.

 Now with this barbell you can work all your muscle groups as follows.

 BICEPS:  Barbell Curl , Wide Grip Standing Barbell Curl, Drag Curl

CALVES: Rocking Standing Calve Raise, Standing Barbell Calve Raise

FOREARMS: Palms-Down Wrist Curl Over A Bench, Standing Palms-Up Barbell Behind The Back Wrist Curl

HAMSTRINGS: Clean Deadlift , Hang snatch

QUADRICEPS: BarBell Squat, BarBell Walking Lunge, Clean from Block

TRAPS: Barbell Shrug, Clean Shrug

ABDOMINAL: Landmine 180, Bar Bell Ab Rollout ,

BACK: Deficit Deadlift , one arm long bar roll

CHEST: Barbell Bench Press (you can use a low makeshift table)

GLUTES: Barbell Glute Bridge

LATS: Bent Arm Barbell Pullover

NECK: Lying Face Down Plate Neck Resistance

SHOULDERS: clean and jerk, clean and press

TRICEPS: Floor Press

 EQUIPMENT TWO: Dumb Bells $49.99 (OPTION TO ONE)

This could pass more for sex toys than gym equipment

If $400 dollars is still way above your initial budget to set up a home gym and you missed out on all Craigslist listing of bar bell sets, then you can opt for dumb bells which start at $10 dollars. Dumb bells is  rightfully called because it would be dumb for anyone not to buy the barbell set instead. Alright, they are so called because when they originated,  the weights were from bells without clappers that couldn’t ring hence were called dumb. With a dumb  bell which you would have to keep buying as you get more comfortable with the weights, you can workout all muscle groups with these exercises.

BICEPS: Flexor Incline Dumbbell Curls

CALVES: Standing Dumbbell Calf raise

FOREARMS: Dumbell Lying supination

HAMSTRINGS: Vertical Swing , Stiff Legged dumbbell deadlift

QUADRICEPS: Dumbell Squat, Dumbell rear lunge

TRAPS: Dumbell Shrug

ABDOMINAL: Spell Caster, Dumbell side Bend

BACK: Bent over two dumbell row

CHEST: Dumbbell Bench Press

SHOULDERS: Arnold Dumb bell Press, Dumbbell shoulder press

TRICEPS: Dumbbell Floor Press

GYM EQUIPMENT CAUTION

Don’t buy into the workout resolution frenzy of buying a treadmill or a spin bicycle. Cardio training is one of the commonest forms of aerobic training and aerobic training causes muscle wasting which leads  to muscle loss and endurance over time except of cause, you want to  look like the Kenyan Olympic marathon runners.

These guys don't even have treadmills and they are not on a budget

Instead of treadmills get a skipping rope and skip in your home gym, do jumping jacks or follow this BeFit 90 days fitness video everyday with Samantha. If you want to run, sprints are much more effective than jogging, running as fast as your feet can carry you ,can’t be done on most treadmills

EQUIPMENT THREE: SUSPENSION ROPE $49.95

As the muscles, keep coming, the money keep coming and you start getting hornier, buy a suspension rope , you can use these videos to  know what to do with them.

How to become a Monkey

EQUIPMENT FOUR: WEIGHT BENCH $160

Weight bench

Next on your list should be an adjustable weight bench, with leg developer, costing just about $160.   and to  top up your home gym equipment purchase, get yourself

EQUIPMENT FIVE: POWER RACK $300

.. A power rack that is well made can be used for pull ups and squats. A power rack towering over your home gym is the mark of home gym greatness and  good financial planning.

Okay this one sells for more than $300 and doesn't even come with the guy.

 Now lets arrange  in order of importance

1.       Olympic bar bell set $ 489

2.       Dumb bells / Kettlle bells $50

3.       Suspension ropes $50

4.       Adjustable bench $160

5.       Power rack  $300

To spice up your gym, you might want to buy good speakers to ease your workouts as music has been known to alleviate workout pain and help people find rhythm in their workouts. Posters of a completely ripped model might also serve as a good motivation. A yoga mat for stretches can also be later added in the mix as well as    foam rollers for self massage.

Finally one health equipment that you can indulge yourself with is the Fitbit HR watch or the more accurate Mio Fuse. It tracks exercises, heart rate, quality of sleep and some other health data that might be useful to a gym junkie.

Sometimes we do

Well your home gym is set up, then in a couple of months you should look like me this

Read More

THE 30 DAY GARLIC CHALLENGE

The Garlic Challenge for weight loss.

Weight Loss enthusiasts, here is another weight loss tip that can help you burn your fat reserves. It’s the 30 day garlic challenge for weight. First off, you must have heard garlic stems come with a lot of benefit neatly enclosed in it’s gloves.

What are the benefits of Garlic?

1.       It facilitates hair growth

2.       It aids  acne removal when you rub raw garlic stems over the face

3.       It eliminates cold sores when they come in contact with them

4.       It prevents and aids  the treatment of cold

5.       It helps remove psoriasis on the skin

6.       It can be used to remove splinters on the foot as well as treat athlete’s foot

7.       It can also prevent mosquito bites as mosquitoes hate the taste of garlic infested blood. Joining the list of living things turned off by the smell and taste of garlic except of course fishes for which garlic may be used as bait

8.       Garlic is used in supplements and medicines used to treat high blood pressure, coronary heart disease, heart attack, high cholesterol and basically most heart and blood related conditions.

9.       Garlic salts are used to de-ice walkways and sidewalks

10.   And the most importantly, as far as weight loss is concerned, garlic aids weight loss, hence the 30 day garlic challenge for weight loss.

                                        LOSE WEIGHT FAST


Garlic is an antioxidant which means it helps eliminate free radicals in the body. 

What is the 30 day garlic Challenge all about?

The 30 day garlic challenge is simply ingesting a glove of raw garlic as the last thing in the night. It takes a lot of energy to completely  burn a garlic glove, just the way, it takes a lot of boiling to completely dissolve a garlic glove in hot water. Taking raw garlic as the last thing at night would ensure that you burn fat while you sleep. This is taking into consideration that you must have eaten at least 3 hours before bed time . Dropping a garlic in the mix would ensure that you’re  keep burning calories while you sleep. Within 4 days there would be some noticeable differences in areas where your body typically stores fat.

Taking it as the last thing before bed ensures, that you don’t get hungry before you sleep and then start binge eating before you finally go to bed which would be counterproductive.


The weight loss properties of Garlic has been proven, a  Korean study with mice eating garlic rich foods showed that  garlic stem  help reduce their weight and fat stores after they have been fed with fattening foods for seven weeks.

FOODS THAT HELP YOU LOSE WEIGHT

 
It is advisable to crush the garlic , then let it sit in room temperature for 10 minutes to bleed (i.e releasing an enzyme trapped in it’s cells.) If you don’t have 10 minutes to waste watching a garlic stem, then crush those smelly rose with your teeth, let it burn your tongue and swallow it.



For the smell, you might want to brush your tongue immediately after and then use Listerine in the morning, use a  good anti body odor toilet soap and a good deodorant but if you live in Asia, don’t even bother, you won’t be the only one reeking of garlic and herbs. Do this every night for 30 days and watch the results. If you notice any reasonable fat storage reduction, go ahead and extend it for 90 days.

Read More

Lose weight fast

Surefire way to burn fat and lose Weight.

Chances are you are trying to lose weight or stay fit and you have started starving yourself or just thinking about it, either way, here are some tips that  would help you burn fat and lose weight.

The very first thing you need to do is calculate your body mass index , to see if you are underweight or overweight. Use the formula

BMI = ( Weight in Pounds / ( Height in inches x Height in inches ) ) x 703

Or

BMI = ( Weight in Kilograms / ( Height in Meters x Height in Meters ) )

Based on your answers and this chart, you should easily find where you belong.

This could be you , in a few years time

Adults BMI:	Women	Men
underweight	< 19.1	< 20.7
in normal range	19.1 - 25.8	20.7 - 26.4
marginally overweight	25.8 - 27.3	26.4 - 27.8
overweight	27.3 - 32.3	27.8 - 31.1
very overweight or obese	> 32.3	> 31.1

This chart and the BMI methods have been recently criticized as inaccurate, but until we find a better replacement,  we are still sticking to this.

Depending on your exercise, you might actually gain weight if you are trying to build muscles, but you would feel your pants become freer as well as your shirts, if you are really burning fat. Now here are some things you need to do based on personal experiences to burn fat and lose weight. 

1. Cut down on calorie intake. Consume less calories than your body burns. Calculate your daily calorie expenditure here and go 300 calories below it, leaving a cheat day where you maintain the calorie amount. Have four meals per day, spaced between four hours.  To achieve your calorie goals, you would need to replace salad dressings, chicken skins and egg yolks with almonds, flank, wild salmon and avocados.(You probably already know this)

2. Reduce the amount of carbs you eat, in order to reduce insulin which is a by product of carbs and is a fat storage hormone. This can be achieved by replacing every thing white from your meal, white rice, white flour, white bread, white potatoes with brown rice, wheat flour etc. Eat protein more, the body burns more calories processing protein than it does , processing carbs and fats.

3. Have a balanced diet all the time, instead of gulping down some sugary drink or soup. Mix your protein, with vegetables and carbs and eat them. Take young coconut water, when you can before a meal, it has very good skin glowing effects and also helps to curb your appetite and sugar cravings. Take proteins when you are about to sleep instead of foods high in carbohydrates. Eat your last meal 4 hours before bed. This is to ensure that the growth Hormone (GH), which the body produces during the first hour of sleep that helps burn fat is not inhibited by carbs.
                           
30 DAY GARLIC CHALLENGE

4. Go to bed on an empty stomach and a capsule of Nitric oxide. It would produce a surge in GH levels and would increase the pump in your excercises. This should be taken before bed on an empty stomach , otherwise you would have just wasted $30.

5. All white carbs should be eaten only after an intensive workout, most trainers recommend eating 6 meals per day, but most people eventually end up over shooting their calorie limits with 6 meals, feeling sleepy and bloated all the time  and eventually gaining weight and losing no fat.

FOODS THAT HELP YOU LOSE WEIGHT

6. Do your workouts on empty stomachs, it opens up your reserves and  burns your fat storage. Also take time once in two weeks to empty your glycogen stores by fruit fasting with a particular fruit like apple or mango, eliminating all carbs from your food for the whole day.

SETTING UP A HOME GYM WITH LESS THAN $1000

7. Drink protein shakes, do cardios in the morning, wear fitted clothes , walk barefoot in the grass sometimes and if you still don’t become trim and fit, then call weight watchers. 

Use this guy as your motivation. Just keep your eyes on the breast flap, and tell yourself, someday, that flap could be mine.

Or just continue to down those super greasy
burgers #YOLO #FuckWeightLoss#TheBiggerThe Better.

Read More