Why You Should Skip the Gym and Build Your Own Home Gym Instead

Is this a home gym or a science experiment?!

There are many reasons people look to build a home gym. Time, money, intimidation, music selection and distractions are usually the main ones. As a certified trainer, former owner of three personal training studios and former avid gym member, I have a unique perspective on typical "big gyms". It's a perspective that has allowed me to see all sides of the commercial gym versus home gym argument.

Why Build a Home Gym?

Save Time

One of the biggest benefits of building a home gym and performing home workouts is a tremendous time savings. First you have travel time to and from the gym. Then you have the time you waste waiting on line for equipment.

Lastly, you end up having conversations at the gym that waste your time.

The beauty with having a home gym is that you can get more done in much less time at home, and you can workout whenever you want and anytime that you want.

Save Money

Let's face it; going to a commercial gym is not cheap. There are many costs associated with joining a commercial gym.

First you have the gym membership itself. Often it is either a large annual fee up front ranging from $400/year to thousands of dollars a year or you pay an up front registration fee, followed by a $30 to $200 a month recurring fee. Either way, it's certainly not inexpensive.

In addition to the membership fee, you actually have to pay to get to the gym. The cost of gas to and from the gym should always be considered when calculating what membership to a big gym actually costs you.

You also have to consider the wear and tear on your car. Although not an immediate cost, all those miles back and forth from the gym certainly add up.

Lastly, and the one thing almost no one considers, is the cost of your time. Most people don't think of time as having a cost, but the truth is that time is the most valuable and precious asset we have.

Unlike money or any other resource, once a minute, hour or day is gone, it's gone for good and you simply can't make anymore.

So this must be treated as your most precious commodity.

You should always put a cost to your time, always. Think about what is the maximum you make in one hour at work. Additionally, think about what ELSE you could be doing during that 30 minutes to and from the gym. If you could be performing a task that is going to make you money during that time, that makes it even more valuable.

The Intimidation Factor

For many people big name commercial gyms are intimidating.

When I had the opportunity to open my own gym, I decided that instead of opening a "big gym", I would focus on one-on-one personal training with private suites because so many people found big gyms intimidating and I felt that they were the LEAST effective way of getting people results. They would join a gym to lose weight and they would never go because they found them menacing or ineffective.

In my experience, I have found that many women found comfort in their own private training suites because there was no one staring at them (which is what you typically get in a big commercial gym). However, this is a very expensive option at $60 to $150 per training session.

Even many men, myself included, dislike commercial gyms. Depending on the gym, you might find a large bodybuilding contingent that can alsobe very intimidating.

Additionally, you'll often find rude and inconsiderate members who might stay on one machine for long periods of time or even worse, don't wipe down equipment after they use it.

Distractions

Lastly, the gym is full of distractions.

Sometimes it's as simple as the music. Many people don't own an MP3 player or don't want to have an mp3 player attached to their bodies when they work out. This means they have to listen to whatever the gym is playing. It's not pleasant when you're trying to focus on your workout and you're not enjoying the music that's playing or the volume it's playing at.

Many gyms are also affectionately known as "meat markets". In other words, people join the gym for the sole purpose of finding a date. For some people, that's a plus. However, if you're serious about losing that belly flab, you can't be distracted by figuring out who you might want to date at the gym.

Now that we understand some of the reasons people decide to build a home gym versus joining a big, name brand facility, let's talk about exactly how to build a budget home gym, without breaking the bank.

How Do I Build a Home Gym?

When building a home gym, the truth is that to effectively lose fat and build muscle, you don't even need equipment. You literally can BE the gym! I realize many people find this very difficult to believe, but the reality is that almost anyone can get by with a very small ten-by-ten space somewhere in their home performing body-weight only exercises.

But yet when people hear the phrase "home gym" they automatically think of those large, bulky multi-exercise gyms that would take up half a room or more.Not only do those large multi-function home gyms take up a lot of space, but they are often very expensive.

There is absolutely no reason for one of those archaic machines. While most people believe that they need all the different pieces of equipment to get a good total body workout, it's absolutely untrue.

So what do you REALLY need to build an effective home gym so you can build muscle, lose belly flab and get that six pack you've always wanted? Here's the list:

1)Dumbbells: Dumbbells are a key piece of equipment for people who need to add weight to their workouts for extra resistance. In fact, a set of dumbbells is the centerpiece of your home gym, especially if you're on a budget. You can get great and varied workouts with just a pair of dumbbells and nothing else. If you're going to buy dumbbells, I highly recommend buying a pair of adjustable dumbbells which will save you space.

2)Stability/Exercise ball: These balls are very popular among fitness enthusiasts and for good reason. They are excellent for abdominal work because they support the spine and isolate the stomach muscles. For many exercises, the ball may even take the place of a bench.

Here's what I would consider optional or "nice to have" for variety's sake:

1)Pull up bar: A pull up bar is a great, low cost piece of equipment that could really help with the development of your upper body, abdominals and arms.

However, many people, especially beginners aren't strong enough to perform pull-ups or chin-ups.

2)The Lebert Equalizer: This is one of my all time favorite pieces of equipment because it fits into my three criteria for home gym equipment: It's versatile, it's inexpensive and it can be stored away easily and doesn't take up much space. The Equalizer works the arms, chest, back and core muscles.

Again, you don't need any equipment to build muscle and lose fat. However, using equipment will allow you to more easily change your workouts because you'll have more options and changing your workouts every four weeks is a must if you really want results.

Building your own home gym could not only save you time, effort and frustration, but it can actually provide you with a more conducive environment and more effective method to lose weight and build muscle.

And of course, always consult your physician before starting any exercise program!

Three Tips on How to Lose a Dress Size

Those of you who know me, know that I almost never promote other products. However, Jayson Hunter is someone I've met and talked to in person, was able to ask questions and get them answered. Jayson is the real deal and his information is excellent and most importantly, it works.

I recently asked Registered Dietitian Jayson Hunter (aka, America's Trusted Weight Loss Expert) for some quick weight loss tips to help women lose a dress size fast.

He came back with three killer tips. In fact, Hunter challenges any woman that wants to lose a dress size fast to put these three quick weight loss tips to the test and prove him wrong.

Be sure to let me know what happens when you incorporate these tips into YOUR weight loss plan:

"Lose a Dress Size Fast" Tip #1
Eating non-starchy vegetables increases women's fiber intake which, in turn, makes them feel fuller quicker. Additionally, vegetables are energy consumers. It takes more energy to digest a vegetable than any other type of carbohydrate. Obviously, this helps them look great in a sexy, little mini-skirt.


"Lose a Dress Size Fast" Tip #2
One could argue that nothing will help women lose a dress size faster than eliminating simple carbohydrates from their weight loss plan. Large amounts of insulin promote fat storage and fast digesting or simple carbohydrates produce large amounts of insulin. Women want to limit or avoid these fast digesting carbohydrates for quick weight loss.

"Lose a Dress Size Fast" Tip #3
Looking great in a sexy, little mini skirt requires women to STOP skipping meals. This is because skipping meals tends to cause women to overeat at later times during the day. Additionally, women who want to lose a dress size fast that skip meals actually lower their metabolism. That means their body needs fewer calories and overeating leads to gaining fat faster.

If you're really serious about losing a dress size - or two - fast then you want to get Jayson's entire program. His formula for rotating carbs is a PROVEN way to melt fat fast. And even better, it's a true HEALTHY eating plan that you can live with. Check it out here: CARB ROTATION DIET

PS - My favorite part about The Carb Rotation Diet, is that it teaches you how to KEEP the pounds off your belly.

Avoid These Demons for Accelerated Fat Loss - Part Two

Yesterday I talked about the first "food demon", refined carbohydrates. Today's monstrosity is even worse. Say hello to one of the biggest poisons in today's foods, trans fat. Trans fats have a double whammy effect on your health. They increase your bad cholesterol (LDL), and they even lower the good kind (HDL)!

Trans Fat

Trans fats are artificially made fats that actually increase the amount of bad cholesterol in your body. Found in many oils and margarines, trans fats extend the shelf life of products but have been linked to clogged arteries, diabetes, increased risk of heart disease and other serious health conditions. 

Trans fats are actually a chemist’s creation and like most things artificially created, can cause havoc to your internal systems. A combination of vegetable oil with hydrogen creates a partially hydrogenated oil, or trans fatty acid. Once the hydrogen is added, the liquid oil turns into a solid at room temperature. 

The worse part is what happens when trans fats enter your body. Because these fats were once liquid, instead of dissolving inside of your body as they would in their natural state, they try to revert back to their solid state – inside of your arteries. Not exactly conducive to achieving optimal health let alone trying to lose fat.

Since trans fats are so inexpensive, versatile and seemingly have a long shelf life, the food industries love them. Because of this trans fats seems to get added to everything from baked goods, potato chips, fries and all sorts of supermarket shelf products.

What can we do about the seeming proliferation of trans fats everywhere? California recently became the first state to ban trans fats in food sold in restaurants. California Gov. Arnold Schwarzenegger, known for being health-conscious, signed the bill into law and by Jan. 1, 2010, California's restaurants are required to use margarines, oils, and shortening that contain less than half a gram of trans fat per serving; deep-fried bakery products must also adopt the standard by Jan. 1, 2011.

Although we are seeing some progress in the war against trans fats, we have a long way to go. What can you do to protect yourself?

Become a label detective: Read the labels on the foods you buy. Other names for trans fats are “shortening”, “hydrogenated” or “partially hydrogenated”. If you absolutely MUST consume a food with trans fat, make sure it is at the end of the ingredient list. When ingredients are listed at the beginning of a label, it means that they are contained in a larger quantity then the rest. 

Be an informed diner: Refuse to eat at restaurants or fast food establishments that haven’t yet banned trans fats. When you’re not sure, ask if the waiter is using olive oil (and not one of the other aforementioned names given to trans fats). You also want to try and avoid the bread which is often filled with trans fats (not to mention the margarine, also trans fat guilty). Sticking to soups and salads is your safest bet.

Stick with high protein meals: I give this advice all the time as it is, but this is just another reason to do so. Turkey, chicken, eggs, bacon are all good choices.

Follow this advice and in the long run, it could make a significant difference in your overall health and well being.

Tomorrow, I'll introduce the third in the series, saturated fats.