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Muscle-Building Workout and Diet

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– [Voiceover] Fit to Love is physical, emotional,
and spiritual fitness to achieve the happy life you deserve. From exercise to cooking,
relationships and spirituality, you’ll find all the inspiration you need right here with our host, JJ Flizanes. (upbeat music) – Welcome to Fit to
Love, Movement Mondays, all about exercise, all about
movement, all about you. If you have an exercise
you’d like us to address on a future show, please
make sure to send us an email, [email protected] Enjoy the show. Today’s show, how to
build your own home gym. Make sure you also have a furry
friend with you to exercise. It’s always more fun to have
some attention on the floor. So some of the things you need to build your own home gym are
really not that much. I probably have more
than you would actually need to start your own home gym. I work with a lot of clients
on Skype, over the phone, and in person, and we work out at home because I want to teach you how to build a program that you can do anywhere. If you’re stuck because you think you need to go to the gym or you
think that there are certain machines that you have to use, then that’s a deterrent when you don’t
have that available to you. So the first thing to have in your home gym would obviously be a mat. This is a yoga mat. It has a little bit of a
thickness to it, it’s padded a little bit, but there are
some that are even thicker, And you can get a nice thick
pad if you’re sensitive to hard wood floors or
you feel like your knees or your joints could
use the extra padding, there’s really no right
or wrong to the mat, so get it as thick as
you’re comfortable with. First step would be the mat. Second step would actually
be to get a bag of tubing. This is one of my favorite
things to have all clients get because it
can travel with you. It really literally
probably weighs a pound and a half, two pounds, and
it fits in your suitcase and it can fit in a
backpack, and you can take it when you travel, and
literally, a gym in a bag. You can do all kinds of exercises for your upper body, your lower body, when you understand how
to do the exercises. The most important part
of the bag of tubing that you want to make sure
you have is a doorstop. If you’re outside with a piece
of tubing with two handles, you can step on it, you
can wrap it around a tree, and that’s what’s gonna
secure the tubing for you. But when you’re in a
hotel room and even when you want to get other
muscle groups that you’re not gonna be able to get in that position, you want to make sure you have a doorstop that you can change up
the exercise and hit different muscle groups
from different positions. Now this bag of tubing
comes with three different variations of strength of tubing, and you can tell by
the thickness which one is the strongest and
which one is the lightest. We’ve got the red which is the thinnest, so that’s gonna be the
lightest in resistance, we’ve got the blue and then the green. On these particular pieces of
tubing it gives you a number. Just know that’s a guesstimate. You can’t really compare
elastic plastic resistance that doesn’t have anything
to do with gravity with a weight that’s based in gravity. So just know that they’re
not exact sciences, and you’re just sort of guesstimating. This just indicates this
is less than this one. This tubing set also comes
with detachable handles, which I really like, because
there are some times where you want to use a piece of tubing, use just the piece of
tubing and two handles, or double it up and use one
handle for a certain exercise. So probably the second most
important or even most important piece of your home gym,
because it travels with you. Yoga mat, not so much. Third piece of equipment
you want to make sure you have in your home gym is a ball. A ball is a great way to add
instability to your workouts to make them harder, to work on balance, and to elevate you from the floor. I’ll show you a lot of
exercises for both upper body, lower body, and of course, core. So you want to make sure you have a ball. The fourth, next important
piece of equipment would be some kind of ankle weights. These are made by Reebok
and they’re adjustable. I can zip this open and I
can take out the weights. These are five pound adjustable weights. I’d recommend at least
five pounds adjustable for all women, and if men
are working out with you and you’re building this home gym for both you and your husband,
or if there’s two men, get 10 pound adjustable weights. And if you’re a more advanced exerciser, regardless if you’re male or female, get 10 pound adjustable ankle weights, ’cause you can use these not only on your ankles, but also on your wrists, so we can supplement
adding more resistance to different things without having to buy a whole big piece of equipment. The fifth piece of
equipment that I recommend for a home gym are free weights. There are multiple sets of free weights. These are obviously
free-standing free weights. I bought them separately,
and these are five pounds. It can get kind of crowded
if you have a small area in which you’re
working out, and you keep buying individual weights like this. You’d buy five pounds and eight pounds and 10 pounds and 12 pounds
and 15 pounds and so on. So if you’re serious about
building your home gym, the number one piece of
equpiment that I would recommend would be the Bowflex dial weight. It’s a little plastic rack with
two handles and then plates, and you can dial the way that you want and it goes from five pounds to 50. So then you just have two
handles and two weights, and you don’t have to
buy all these weights and try to find a rack,
it’d just take up space. They’re a little expensive,
but they’re worth it, and they last, they’re
really good quality. If the dial weights are
a little too expensive and you don’t really care,
you can also use power blocks. I have here one, the power block, I didn’t pull them both in here. And these again would
be for more men or women that are competing or are really strong and really want to build
up a lot of muscle. Small weights don’t equal small muscle and big weight equals big muscle. Regardless of your
program, you’re gonna need to keep increasing the intensity in order for you to get stronger,
or build more muscle, increase your metabolism,
maybe to lose weight. So don’t be afraid of
the big weights, ladies, and buy just three and
five and two pounds. If you are serious
about really working out and maintaining your
body, invest in either something like a power
block, something like the Bowflex dial weight,
or there’s another version called the Reebok Speed Pack,
and it’s a little smaller than the Bowflex weights,
and they’re two handles and you have two and a half pounds, five, seven and a half, 10, and 12 and a half. So it gives you five different
variations of resistance with just two handles,
and it’s about this big. So those top five pieces
of equipment would really be enough to get you started and last you quite a long time. There’s all kinds of other
pieces of equipment that would be great additions to your
workout as you progress and get stronger and need
to increase your workout. One of them would be a Bodyblade. Bruce Hymanson was the founder
and creator of the Bodyblade. It offers really cool
oscillating resistance for a whole bunch of different exercises. So look him up, You can also use a Bosu,
it’s like a half ball, and it’s another great
way to do leg exercises, some upper body exercises,
some core exercises. It adds a whole ‘nother
element of instability different than the ball, and it’s actually even harder on some exercises. So having a Bosu would
be a great opportunity. You don’t have to have it, but it’s in the progression as you get stronger. And the last thing that I
would recommend for a home gym for resistance training
reasons, or for using it to utilize different leg
exercises, would be a step, like a traditional Reebok
step with risers on it, and I’ll show you later on in this show how to use that for people
that have knee concerns or want to get some strength training in in a different way that might be a little safer than doing it on a big machine. So hopefully now you’re not
intimidated and you realize that you can get a great workout at home, and some of this stuff
even travels with you, so there’s really no reason to get your workout in except that
you don’t know what to do, and in that case, reach
out and get some help. You’re welcome to just continue
following Movement Mondays, I’m gonna start building programs for you. But if you need a little more extra help, make sure to reach out to someone like me or a certified personal trainer,
even a physical therapist to help build you a more specific program so that you can get the
results you’re looking for. (upbeat music)
The fit to love podcast show offers you six days a
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