Working Out at Home

Due to my busy schedule, I have found working out at home to be a necessity. 

As you know by now, my weight loss program requires you to be lifting weights on a regular basis.  This will, of course, require you to find a place to workout. There are all kinds of gyms available to many of you.  Some are even open 24/7.  However, if you don't live in a community that has such a facility, or you value your privacy in your weight loss endeavors, working out at home is the better option. I want to give you a few tips on how to get started working out at home.

Get Started Working Out at Home

OK, so you've decided to do your weight loss workouts at home.  Now what?  Here are some things you will need to consider.

  • How much space do you have?
  • What is your budget?
  • How much weight training experience do you have?
  • Do you have a basement?

Let's start at the bottom of that list.  Having worked out in my home for the past 35 years, I highly recommend setting up a permanent, dedicated space for your workouts.  Having to get out your equipment and put it away every time you exercise is inconvenient and makes it less likely that you will stick with the program.  If the equipment is sitting there calling your name, you can just walk over and get into it.  If you have a basement, that is most convenient.  Your workout area won't take away from the rest of your living space.  If you don't have a basement, it's not impossible, it just will take a bit more planning.

The remaining three bullet points above all relate to what type of and how much equipment you should acquire. 

The picture shown above shows a very nice set-up.  Don't think that you have to have that.  I never have.  I've got a mix of various equipment that I have acquired over the years.  It's not at all pretty, but it has served me very well.

Let's say you are a rookie weight trainer with limited space and a small budget.  Here is what I would recommend.

  1. Clear out a corner of a room that won't cramp your lifestyle.  If it is carpeted, great.  If not, get an exercise pad so you can lay on it to do crunches, push-ups, leg lifts, etc.  I recommend covering the whole area with the padding.  You will drop your weights, even if you try not to.
  2.  Buy a set of dumb bells and a weight bench.  Find a Play It Again Sports store to save a few $$.  If you can't afford the bench, a dining room chair can suffice for a lot of exercises.  Push ups can replace bench press. 
  3. As you get more space and budget, get a few more select pieces to give you more variety.  Changing it up regularly is good for the mind and your muscles.

Here is a link with some other helpful thoughts.

Tabata Training

Tabata training is very intense and short in duration.  Each session takes only 4 minutes, but it's a real challenge.  In performing this type of training, you will choose one highly intense exercise or movement that recruits as many muscle groups as possible.  Try burbees, for example.

Perform the exercise for 20 seconds as hard as you can.  Take 10 seconds of rest.  Do this cycle 8 times to complete your 4 minute cycle.  Be sure to warm up and stretch prior to beginning and end the session with a nice cool down like jogging in place gently or maybe some jumping jacks to prevent injuries and reduce soreness.

That's it.  It is not difficult to get started with your home gym.  Having one will be convenient and inexpensive; making you more likely to use it!  Lift 4-5 times per week.  Lift intensely with limited rest to burn the most fat.  Get started, stick with it and your goals will be met.

› Working Out at Home