Why train at home rather than going the grind with a bunch of like-minded people at the public gym?
If you want to get fit, strong and healthier, you don't need to invest in a gym membership. You may get a great workout with just a few essentials at home.
Here are a few reasons:
- Cost- A gym membership for a year can seem costly against
buying equipment that will last longer.
- Privacy- If currently unfit it can seem more attractive
to train with privacy.
- Time restraints- Busy lifestyles may mean odd hours to
train, which may not fit into opening hours.
- No pressure- watching others train at a higher level can
sometimes put undue pressure on us to perform before
- Less complex- often, walking into a public gym can seem
overwhelming trying to work out which machine does what and
where to start.
- No waiting- At home you never need to wait for equipment
to be free.
- Convenience- no travelling, no packing gear, no shared
amenities, no forgotten water bottles.
Take care to eat well, and get good advice on safety.
Starting out can be on a small scale, and gradually build
up the equipment.
Never start out blind, without a sensible training plan and
correct technique. If you cause yourself an injury, or
don’t get the desired results, any effort will be wasted
and that can be disheartening. If overweight, or haven’t
trained in a while, a quick checkup at the doctor is
Home gym offers many positive points, provided you get
proper advice beforehand. Buy good equipment, or be
prepared for cheaper to last a shorter distance.
Beware of “dog eat dog” theory where everyone else is fighting just to get ahead. This is where non-appreciative people usually thrive. No one will appreciate your contributions even if you miss lunch and dinner, and stay up late. Most of the time you get to work too much without getting help from people concerned. Stay out of this, it will ruin your self esteem. Competition is at stake anywhere. Be healthy enough to compete, but in a healthy competition that is.
Bulldozers, brown nosers, gossipmongers, whiners, backstabbers, snipers, people walking wounded, controllers, naggers, complainers, exploders, patronizers, sluffers… all these kinds of people will pose bad vibes for your self esteem, as well as to your self improvement scheme.
You can’t be a green bug on a brown field. Changes challenge our paradigms. It tests our flexibility, adaptability and alters the way we think. Changes will make life difficult for awhile, it may cause stress but it will help us find ways to improve our selves. Change will be there forever, we must be susceptible to it.
It’s okay to cry and say “ouch!” when we experience pain. But don’t let pain transform itself into fear. It might grab you by the tail and swing you around. Treat each failure and mistake as a lesson.
Look at what you’re looking at. Don’t wrap yourself up with all the negativities of the world. In building self esteem, we must learn how to make the best out of worst situations.
The way you are and your behavioral traits is said to be a mixed end product of your inherited traits (genetics), your upbringing (psychic), and your environmental surroundings such as your spouse, the company, the economy or your circle of friends. You have your own identity. If your father is a failure, it doesn’t mean you have to be a failure too. Learn from other people’s experience, so you’ll never have to encounter the same mistakes.
No. Programs inside Beachbody on Demand’s digital library come with a membership toTeam Beachbody Club.
No. Unlimited access is included in Team Beachbody Club membership at no extra cost.
Yes. You will be able to stream abroad as long as you have a valid
Is the consequence of personal effort. You fight for it, strive for it, insist upon it, and sometimes even travel around the world looking for it. You have to participate relentlessly in the manifestations of your own blessings. And once you have achieved a state of happiness, you must never become lax about maintaining it. You must make a mighty effort to keep swimming upward into that happiness forever, to stay afloat on top of it.
Long gone is the notion that weight training will lead to a bulky body that’s unfeminine. Actually, research shoes that women who do moderate strength training on a regular basis enjoy more health benefits than just doing nothing but cardio all the time. And women don’t normally bulk up like men when they use weights because women have less of the hormones that actually make men bulk up.
If you’re looking to lose weight, not only should you be doing cardio, but also fit in some weight training since it will actually help you lose more fat! Research shows that women who incorporate strength training into their workouts two to three times a week for eight weeks actually gain 1.75 pounds of lean weight or muscle while still losing 3.5 pounds of fat. So if you’re looking to shed a few extra pounds around your waist, pick up the weights and go at it!
But weight training is essential for women because it will help make them stronger. Studies actually show that moderate weight training can actually increase a woman’s strength by 30% to 50%. All this new and extra strength will make everyday activities a whole lot easier! You’ll be picking up your kids as if they weighed as much as a newborn and you won’t have to nag your husband about picking up things in the garage because you’ll be able to do it yourself without breaking a sweat.
Weight training is also great for your health. Lifting weights can actually benefit your bones since studies have found that it can increase spinal bone mineral density by up to 13%, making it a powerful agent against osteoporosis when you get older. It can also reduce your risk of diabetes and will help fight against heart disease (especially when done with cardio and flexibility training). Other health benefits include beating back pain and even easing arthritis pain since weight training can strengthen joints.
No matter what your age is, you should include weight workouts whenever you go to the gym. Or even buy fitness videos that incorporate weight training into their programs and do it at home a few times a week. Women well into their 70s and 80s are living longer and fuller lives because they still work out with light weights! And if they’re doing it, so should you.
Above all, weight training not only strengthens your muscles, but also your mental health, too. Exercise releases endorphins and that boosts your mood, thus reducing depression symptoms in women. You’ll fell more confident and capable once you start weight training, so buy some weights and start pumping some iron!
We hope you’re not sitting down for this: Most of us sit too much. Sedentary behavior
Exercise makes us feel great. It makes us less hungry. It helps us perform everyday tasks better. Besides our health and the way we look, feeling great, being less hungry, and performing better are exactly the reasons we put ourselves through exercise. However, en route to ultimate fitness, there are some hurdles we all need to clear. Mainly, they include being faced with the opposite of our intended goals. Enter the trilogy of grumpiness: getting sore, slow, and hungry. We tend to look at these as negatives, but how about a little New Year's spin? You want these feelings because they're clear signs your program is working.
Before we analyze why you need to embrace "going backward," let's answer the obvious question: why would we design this type of program? Certainly, there are exercise programs that don't put you through torture. Could we have chosen such a path with P90X®?
The answer is that programs lacking this trilogy don't provide you an incentive to get in top shape. In the early stages of any exercise program, it's possible to structure the schedule and diet around making small improvements. I call this the Curves® template. You push your body above its normal output, though just barely, and you keep it there. If you are greatly deconditioned, it will yield improvements. This approach doesn't hurt, and frankly, it helps people who've never exercised—mainly due to the mental boost they get from feeling they can exercise. It's a nice alternative for some people. But let's be realistic. None of them would sit through a P90X infomercial, much less be inspired by it.
The Curves template is what we would call a foundation phase of training for someone who has never exercised. The next step would be one of our programs, like P90X or Slim in 6® (these programs also work on the Curves template because you can choose modified variations). The upside with this method is that
Soreness is the easiest symptom to understand. Most of us have been sore at some point. It happens anytime we do something physical that we're unaccustomed to. From yard work to a pickup game with your old team to a marathon shopping spree, when you push your body beyond what you do in your normal day-to-day activity, you get sore. This is true even if you used to do the said activity all the time. In fact, that generally makes it worse, because you still hang on to the muscle memory of how to do the activity, which means you can really put the hurt on if you don't have the requisite fitness base.
Most soreness comes from the breakdown of fast twitch muscle fibers. Our bodies have both slow twitch and fast twitch fibers. Slow twitch fibers have a low recruitment factor, which simply means they get fired up at low outputs. Fast twitch fibers have a high recruitment factor, meaning it takes something more intense to get them going. A simple example would be raising your fork to your mouth, which requires slow twitch fibers, compared to raising a heavy barbell over your head, which requires fast twitch fibers. Furthermore, we all have some extra fast twitch fiber for emergencies. When you run from a bear, you're engaging these, which is why you're likely to run faster than you ever have before.
Fast twitch fibers are repaired much more slowly than slow twitch fibers. You can pretty much keep shoving food into your mouth and never get tired. When you do get tired, you'll be able to resume the activity quickly. Lifting a barbell over your head will wear you out, and it will take some time before your body is able to do it again. The more weight you add, the quicker you'll get tired and the longer it will take before your body is ready to do it again. And once you've escaped the bear, you'd do well to avoid him for a couple of weeks. Those emergency fibers you've thrashed will take that long to recover.
Hypertrophy means muscle growth. Almost all training programs target this, even weight loss programs, because changing a body from rotund to svelte requires you to lose body fat. And the quickest way to lose body fat is to gain more muscle. Muscle requires more work from your body, even at rest, so you're body will take the nutrients from the foods you eat and store them in muscle tissue rather than adipose (or fat) tissue.
To create hypertrophy, you need to overload your muscle fibers progressively to keep breaking them down. As you get fitter, you engage higher-threshold muscle cell motor units to keep the overload coming. Breaking down exactly the number of muscle cells your body can replenish right away is nearly impossible. This means that to advance your level of fitness, you are going to break down more muscle fibers than you intended.
Furthermore, the more varied the exercise you do, the more you'll find areas where your body is out of balance. This means some muscles are stronger than others. When you do new exercises, your stronger muscles are forced to do extra work as the weaker ones catch up. This results in both the strong and weak muscles being overworked while they sort out the balance problem. This is the first step of Muscle Confusion™, and as you know, there is no shortage of it in P90X.
"I heard I would get less hungry and all I can think about is eating" is a common sentiment expressed on our Message Boards. The reason is somewhat obvious—our entry-level programs have low-calorie diets, not to mention restricted diets. Most of these people are simply craving the junk foods we've had them cut out.
But Xers get hungry too, and they're usually eating enough calories. This is because your body cries out for nutrients when it's in breakdown mode, even when you've eaten all you can. Learning that this craving is normal will greatly help your success curve.
When your body is craving nutrients, you want to feed it. However, under the type of duress a hard program creates, you can't possibly give it enough nutrients. Many of us try. We eat and eat. And while eating can help ease the mental anguish your body is going through, you can't put all of these calories to use, and some will get stored in fat tissue.
When your body is hungry, supplements are your best friend. Most have very few calories and a lot of nutrients. Some have targeted nutrients, which basically means they're designed for nutrient efficiency. Results and Recovery Formula™ is a prime example. Although its nutrient profile is unsuitable for many situations, during or after exercise, it is the most efficient food for your body. Using Results and Recovery Formula as directed will help you get less sore, and hence less hungry. Shakeology® also shines during an exercise program. While healthy anytime, drinking Shakeology while your body's in flux will enhance your ability to use all of Shakeology's nutrients effectively.
But no matter how well we strategize, we're all going to get hungry at some point in our programs. So much so that staying hungry is a metaphor for the bodybuilding lifestyle. In the film Stay Hungry, a bodybuilding champion (played by Arnold Schwarzenegger) sums this up with the line, "I don't want to get too comfortable. I'd rather stay hungry."
"If you're hungry even though you've eaten all your calories and you're trying to lose weight, your first course of action is to fight it. Hunger doesn't necessarily mean you need food. It just means you're used to food. However, if you're going completely nuts, then you want filling foods with few or no calories. Herbal tea is good, so is broth or veggies, as long as they're fresh and raw. If you must eat something more substantial, I'd opt for a straight protein, like chicken or egg whites. It's not going to impact your blood sugar as hard and it's not all that yummy, so you know you're not just comfort eating."
This is the hardest condition to conceptualize but the easiest to explain. During hypertrophy, your muscles are growing. Growing muscles are a bit like a growing person. Just as you learn how to grow into a developing body, you need to learn how to use new muscles. During the hypertrophy stage of your exercise program, your muscles are "big and dumb," like the old-school concept of the "musclehead."
Larger muscles have a greater capacity for strength than smaller ones. A large muscle isn't necessarily stronger, but if trained properly, it will become stronger. Muscular efficiency (or absolute strength) is what gets targeted in the latter stages of a training program. Doing low repetitions, along with eccentric and plyometric movements, is all about teaching your muscles efficiency—essentially, the ability to recruit high-threshold muscle cell motor units.
We'll talk more about strength training in another article. Today, my point is to explain the rationale behind what I call "getting slow." While your muscles are growing, your ability to move quickly lessens. This is why athletes do all of their body-altering training in the off-season. When you start to feel slow, it's a sign that your program is working. Just remember that you'll want to increase your intensity and whip those big lugs into shape later on.
Wanting to experience the trilogy of grumpiness should help you during your next program or training cycle. But remember that these are stages, not chronic conditions. You should only experience them early in a program or new cycle of training. If you aren't experiencing them at all, it means you're ready to ramp your training up to the next level. But if they persist beyond 4 weeks, you're overdoing it and risk overtraining. You may also experience them each time you transition to a new phase. In this case, though, they should be gone before you move into the next phase.