Brian Schell Fitness

what is the best home fitness gyms to keep my fitness while taking a break from the Gym ?

I started doing this a month ago and ended up quitting the gym because it was so effective at toning, weight loss, just making my body look way better.  It only takes 30 min. a day too! I love Jillian.

Home Fitness Gyms Equipment:

It isn’t all that complicated. Just make sure that you have the fundamental equipment. As a trainer, I think it's important that you are able to do a variety of full-body workouts. This includes at least dumbbells and a solid bench. Then you might add barbells and a Swiss ball.

Dumbbells

Dumbbells are a home fitness gym essential, necessary for presses, arm exercises and even some core exercises. There are a variety of dumbbells out there, from the very cheap to the boutique. All of these fall into one of two categories: fixed weight or handles only.

Handles are plate loaded, meaning you slide the weight plate on it yourself and then fasten the weight with collars. Handles are either standard or Olympic. Standard are slightly smaller in diameter than Olympic. You will want to coordinate any plate loaded barbells with your dumbbells so that the weights are compatible and interchangeable. Standard handles start at about $8. Olympic are pricier and longer. This added length actually takes some getting used to on certain exercises.

Fixed dumbbells look great and are more convenient since no loading is required. Buying a set of fixed 5 to 50 pound dumbbells, including the rack, will cost around $800. Not cheap and they require lots of space.
Selectorized dumbbells, or ‘power blocks’, are essentially nested hand weights. They quickly plate load the dumbbell for you. They also make designing your home fitness gym easier, as they require little space. Expect to pay around $250 for a unit that goes from 5 to 45 pounds.

Barbells

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Home Fitness Gym: Work Out At House And Remain In Good Health

Are you one of those people who tend to gain weight easily? If you are one of those people who have weight problems, consider investing some money into a home fitness gym. No, those diet pills are not the answer to your weight problems.

Although some diet pills will help you shed off a few pounds, it will not really give you that trim and fit look for long. After you stop taking the diet pills, you will most likely gain whatever pounds you have shed off and more. To stay healthy and fit most of the time, you need to exercise daily. Having a home fitness gym and a home fitness exercise program can greatly help you in that area.

Setting Up Your Home Fitness Gym

Setting up your own home fitness gym can be quite a challenge especially if you have limited space at home and you have limited budget. However, the good news is that with proper planning, you can get things organized at home in no time. For starters, take a closer look into your home. Take note of the amount of space that you can spare for your home fitness gym. No, you do not have to devote an entire room for your home fitness gym. You can just set aside a small space in the living room or somewhere else in the house as for your home fitness gym equipments.

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When you want to build muscles very fast and stay pumped for hours, patience is probably not your greatest ally. Every now and then you would like your body to look its best right now. Perhaps you want hard-rock abs just for a day on the beach. Or, you simply want your arms to show off at the picnic.  Here's how you can produce these muscle mass fast, even when you missed a couple of workouts.

When you lift weights, your muscles contract and put on pressure towards the blood vessels running through them. This in turn obstructs the usual flow of oxygen and blood. When you are done, blood pressure drops and backed-up oxygen and blood rush in, momentarily increasing your muscles. Which is the reason you look great in the gym mirror.

You can also make that post-workout flow last longer by doing extra reps with fewer weight, which provides an extended pump than less reps with added weight. That is the thinking behind the quick workouts presented below, each designed to assist you build muscles very fast.

1. Build muscles with Abs Pump

Execute this routine as a circuit, without resting between reps. Perform 3 sets, have a 60 seconds break after each rep.

-Rollup. Lying face-up on the floor position your legs straight with your arms at your sides. Thrust your heels into the floor and gradually lift your back and shoulders off the floor. Stop when your trunk is upright, then gradually lower your upper body to a count of 5. Perform 10 reps.

-Reverse Crunch. Lying face-up on the mat with your arms directly above you and on the sides of the doorway. Raising your heels off the ground, bend your knees toward your butt. Spin your hips up, taking your knees towards your chest. As your lower back goes off the ground, unbend your legs, pointing the toes to the ceiling, and uplifting the hips. Stop, then gradually swap the motion. Do twenty reps.

-Modified Bicycle Kick. Lying on the ground, put your hands behind your head, with your right leg straight and off the ground. Pull your knee to your chest, while bending your left leg. Raise your shoulder blades off the ground and, taking a count of two, make your right elbow contact your left knee. Wait, let down your shoulder blades and elbow back to the ground (once more to a count of 2), then straight away do the move again but on the other side - taking your left elbow to your right knee and unbending your left leg. Do 15 reps on each side. Now perform 30 straight crunches.

2. Build muscles with Arm Pump

-Supinating Dumbbell Curl. Holding light dumbbells at your sides, with palms towards you. Bend the weights up, turning your wrists inward 180° by the time the weights touch to the shoulders. Reverse this move as you letting down the weights. Do three sets of 8 to 12 reps, with rests 2 to 3 minutes between sets.

-Bench Dip. Put your hands behind you on the rim of a bench with your feet on another bench a couple feet before you. Have someone put some weight plates on your lap and balance them so they don't drop. Let down your body until your upper arms are almost parallel to the ground. Stop, then push back to the starting point. As you get tired, request that your spotter take away one weight plate at a time; carry on until you cannot do any longer with just your body weight. Now, rest your feet flat on the ground with your knees curved as if you were seated in an unseen chair; let down your body as before, finishing as many reps as possible.

-Overextension Kickback. Get a light-weight dumbbell in your right hand and put your knee and left hand on a bench. Place your right foot flat on the ground. Bow forward at the hips so that your upper body is parallel to the ground. Hold the dumbbell next to your thigh with a simple grip (your palm facing your leg). Raise the weight up and back. As the weight goes past your butt, gradually turn around your palm up towards the ceiling with the back of your hand facing your body, once your arm is straightened. Stop, then gradually return towards the starting point. Do 3 sets of 8 reps with each arm. Take 2 to 3 minute breaks between the sets.

Rest 5 minutes and do one set of preacher curls. Start using a weight that is about 80% of your maximum and perform as many reps as you can. Remove ten to fifteen percent of the weight and start all over again without taking a break. Go on taking away the weight and curling until you can no longer curl the bar.

3. Build muscles with Chest Pumps

This weights-free routine is ideal before you hop into the shower prior to a date.

Do as many pushups as you can in 1 just minute. Do not rest, but go ahead and move right into a modified pushup pose, with your knees on the ground.  Carry out as many reps as you can in 1 minute. Then, maintain yourself about 2 inches off the floor for about 20 seconds - or as long as you can.

That's one superset that alone would help you build muscles in no time. Relax only long enough for  the burning within your muscles to subside, then do the superset again two more times. Your objective is to not allow the overall amount of each form of pushup fall by more than 5 each superset. If you are able to do more, your rest periods are overly long.