No Gym Membership Needed

Fitness — By ObviousMag on January 15, 2011 4:22 PM

Perfect Body Without The Gym Membership. By Chad Washington, Fitness Editor

In a day and age where economic situations are not in our favor, it seems that the price of a gym membership is a bit much for a budget. But who said you can’t still achieve the a perfect body without a gym membership.  With a home gym you can set your own music, work out at your own pace, and never again have to constantly stare at that guy at the gym that won’t get off your machine.

All you need to complete this process is a few pieces of equipment to get your home gym workout ready. You will need dumbbells (of your choice), resistance bands, a workout mat, and a Olympic weight bar with weights. So now that you have these things, its to time to perfect the unperfected. With this type of equipment it is advantageous to perform a full body circuit to keep your heart rate elevated but at the same time increase lean muscle mass. You want the intensity high and you need this workout to last approx 45mins for those that have busy schedules.

There should be minimal to no rest in between exercises. Use a stopwatch or keep track of the time between sets in your head.  The maximum amount time you should allow rest between these exercises is 30 seconds.  Push through the being tired and this in turn will help your body adapt to more intense workouts.

The sample workout below will give you an example for you to follow:
Workout (3sets of 12-15 reps)

Push ups/ barbell rows
Dumbbell flys/ resistance band rows

Squat to shoulder press/lateral raises

Barbell curls/skullcrushers

Dumbbell curls/dumbbell kickbacks
Lunges (15reps on each leg)/front raises

V-Ups/regular crunches

Now in order to reap the benefits of this workout you must increase reps and weights when needed. Remember the longer you do the same workout the less likely you body will be to respond to it.

PRODUCT RECOMMENDATIONS

Muscle Milk: This serves a meal replacement or your protein shake.  Helps you get your daily protein requirements. One of the best tasting protein shakes

N.O.- Xplode PreTraining: Great preworkout supplement to help your energy levels and focus.   Only take once a day as this supplement is very potent.

Weight lifting Gloves: No one wants calluses so invest in some weight lifting gloves to protect your hands and also help your grip.

How to make a good LEAN Protein Shake

30 grams of whey protein (plain or vanilla)
1 medium banana
8oz of light soy milk
1 TBSP of linseed, soy and almond mixture
1tsp of golden syrup
Few drops of vanilla extract
3 ice cubes
1TBSP of lowfat yougurt

Blend in a blender for a few minutes and it will good to drink!  Serves a great meal replacement.