Whats the cost of a home gym?

It is not everybody who enjoys breaking a sweat in the public gyms. Some people crave for some privacy and often wonder how much it would cost to have a gym built in their premises. Working out in the gym with other individuals can be exciting, empowering and animated but once the session is over an individual might be left wondering if the next step in their fitness journey should be getting a personal weights gym at home. In addition to the home gym being private it also has other major benefits like eliminating time taken to travel to the gym, elimination of being stuck in traffic and discomfort at sharing the sanitary facilities such as bathrooms with other gym members.You can have the best recumbent bikes or treadmills at home and never have to leave your house for fitness – there is so much value in that!

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Other things that might discourage one from using the public gyms are the use of music that does not suit your preference during the workout sessions or there are some items that are prohibited inside the gym and you need them direly in order for your workout to be effective.

Benefits of a home gym

The main reason why a large population of individuals have not enrolled in any gym is because most of them are very expensive. Gym membership costs in addition to the fees charged on initiating new members are not easy in the pocket; they typically cost several hundreds of dollars. Building a private gym at your home will help you save those hundreds of dollars that you could have spent in the public gym. Having your own personal gym spares you the agony of analysing the gym commercials that are gimmicky and rarely allow you to seriously work out without limit.

The cost of building a home gym

To start off you can built a small sized gym with essential tools such as weights, barbell, floor mats, a squat rack and benches. Setting up these essential and basic apparatus for you home gym will cost you about one thousand five hundred dollars. With these basic essentials you can comfortably exercise at the comfort of your home for a long period of time. When you put into consideration the amount of money that you would have spent in a gym for that duration of time the cost is very cheap. The amazing thing about having your personal gym is that you can use whichever tools you want at any time and as frequent as you desire. There is no limited time duration for when you can work out. What could be more exciting than having everything that you require at the comfort of your home?

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Steroids: a mystery

One of the most common debates in the bodybuilding universe is that do bodybuilders take steroids? Well, whatever the top magazines or blogs say it is a sheer reality that almost all the pro bodybuilders use steroids or combination of steroids with some other drugs to achieve maximum muscularity because without altering your hormones it just isn’t possible to get that amount of muscularity.

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It is not necessary that you should take steroids to build your body. You can get a great shape even without using the steroids but it will take much longer time and effort but the thing remains same that you won’t be able to get max muscularity as compared to that which is provided by the steroids. Many supplement distributing companies try to tell the bodybuilders that their supplements are a great replacement for steroids but that is not true.

Is it necessary for you to take the steroids as well?

It is not necessary for someone who wants to improve his/her physique to take steroids. By following the proper bodybuilding principles, taking a right amount of rest, eating a nutrition-rich diet nearly everyone can transform his/her physique. It might not make you a pro bodybuilder but it will give you enough benefits so that you can have a respectable and healthy body.

Point to note for steroid users

Most of the pro bodybuilders who use steroids have their own personal doctors who monitor there dosage and health condition. The doctors measure the rate at which a bodybuilder can attain maximum muscularity with least risk of bad health. But no one should ever leave the risks of steroids out of the equation because it is after all a drug and comes with its own set of advantages and disadvantages. So, the question – do bodybuilders take steroids – still remains unanswered.

Places which require ethics

A sportsman should never use steroids in a competition where this substance is banned because if he takes it than he clearly breaks the ethical code. While his competitors are drinking the protein shakes he is taking steroids this is just not right. In many top sports, many professional players were banned just because of breaking the ethical code and violating the sportsman spirit.

Know if a bodybuilder uses steroids

Well to answer the question do bodybuilders take steroids? we can look at some of the symptoms which can help us in identifying a steroid user.

1) The distended stomach

Many bodybuilders who use the human growth hormone or the insulin most probably use steroids which gives them a distended stomach.

2) Disproportionate upper body development

A bodybuilder who uses steroids has an upper body which is weirdly big than his/her lower body because the upper body has more androgen receptors.

3) Stretch marks

After using steroid for a couple of cycles along with diet and sleep and getting a rapid growth of muscles the body of a bodybuilder may not adapt as quickly to this change which can result in stretch marks.

Some other symptoms like the acne, gynecomastia, sudden increase in muscle mass surely gives you a chance to identify that do bodybuilders take steroids?

Top 3 gym exercises for building muscle

Muscle building is not an easy task and often people wander the exercises that they can specifically do often in order to build muscles. There are many exercises to choose from and all of them are equally effective in the process of muscle building – even running on a home treadmill can help. The main challenge should not be identifying the exercises but rather identifying the exercise that will be most ideal for your body. Prior to making a decision on the exercises to undertake make sure that you are thoroughly informed about the various exercises you can perform to achieve your desired muscles.

3-Day Full Body Routine

This is a routine that needs to be performed three times in a week. The workouts are different and each set of workout is followed by a resting day and the consecutive day the next work out plan. Most individuals will take the weekend off so after the third work out there are two rest days before the cycle continues. The routine is ideal for beginners since the entire body is involved in the exercises. The work out is beneficial to beginners since it gives them an opportunity to become acquainted the exercises since they are repeated severally on weekly basis. Beginners do not have similar strength to the advanced individuals and therefore repeating the exercises helps in triggering the muscles constantly which helps in making the tasks easier and reducing the amount of rest duration required for the muscles to heal as well as repair before the next session.

Training less is beneficial to a beginner as opposed to training more. It is therefore important to enjoy it since it is only a benefit of being a beginner. The three days provides training ground for your body to develop and eventually the frequency can be increased as desired.

4-Day Split

This should be performed after the three day routine. It is an ideal workout for intermediate trainers. The training varies from floating around to upper and lower body training which is alternated with a rest day. During the weekend two days can be taken off to ensure you are still on track the next week. At end of about three to six months of training the muscle gains will be visible and you can move to more challenging exercises like split.

5-Day Split

This is a highly advanced exercise routine that almost anyone can perform. The five days of exercise routine is ideal especially for natural trainers instead of the daily or twice a day training. The exercise should focus on one or two muscles to work on per session.

Types of best home rowing machines as per your requirements

Searching for the best rowing machine can be more complicated than you thought at the beginning. There is simply not any model or brand that holds the label of best rowing machine as the ‘best’ term differs from one person to another. As some people are happy and impressed by the portable and lightweight rowing machines, while others prefer to have a fine indoor rower that comes with a number of built-in programs to get the ultimate result of their workout at home.

There is simply any basic rowing machine that good for a cardiovascular workout. A rowing machine is a good way to take off extra pounds and it also helps people to boost up their physical stamina. Understanding the differences help you to choose the best rowing machine by saving lots of money.

Best home rowing machines tend to be grouped into three major types: hydraulic, magnetic and the air driven rower. Deciding which one is best for you will be down to the budget amongst other factors.

Hydraulic rowing machine

A hydraulic rowing machine for home is one of the cheapest options available in the market and these are viable and effective too. You can adjust the shock absorber arrangement for more resistance. These machines are lightweight and come with the relatively flat frame. They are easy to fold and store and cheap to construct. Simple construction tends to mean that they will last longer. You can get the best hydraulic home rowing machines at a cheaper price.

Magnetic rowing machine

The second choice is the magnetic rowing machine. These types of machines develop good resistance via a system of the magnetic field acting on a flywheel to make the resistance and break. The main difference between the hydraulic rowing machine and the magnetic one is they are smoother to operate. It is not easy to fold down these types if rowing machine and a little bit expensive than the previous one. If you are looking for best home rowing machines, you can go for a magnetic one also.

Air rower machines

If you are ready to pay more money to get the best home rowing machines as per the professional choices then you can go for the air rower machines for home use. These machines are not easy to fold down and take a little bit space in your home but quality wise they are best and come with a higher level of durability.

Top 3 exercises for growing arms

The one thing that screams that guy is fit is a pair of jacked and strong biceps. In order to achieve such busters on your sleeve an individual will require having a set of arm routine to assist you in getting that muscle pump. The weights have to be kept moderate and the reps high in order for those biceps to bulge. Try using a reloading press.

Sometimes training with weighted clothing can really also give you that extra push.

Picking up weights that extremely heavy when doing your bicep exercises will result in the forearms taking over the extra load. When the weights are being gripped very hard the forearms and flexors contract more. The three main workouts that are ideal for growing arms are the single-arm incline bench preacher curl, the three set of ten to twelve reps with rest breaks of fifteen to twenty seconds in between the sets or the four sets of ten to twelve reps with rest breaks of fifteen to twenty seconds in between and the standing resistance band curls. There are many reps that can be alternatively performed during the 3 or 4 set of reps.

The single-arm incline preacher curl

The bench should be set at an inclining angle of forty five degrees. Hold the dumbbell then stretch your arm straight against the back of the bench in such a way that the palm faces upwards while standing.  With the upper arm still in place the dumbbell should be curled towards the shoulder. At the top squeeze the bicep then put down the weight using the control. All these reps should be repeated on one side prior to switching to the next.

Standing resistance band curls

in a standing position place both feet or one foot on the middle part of the resistance band. Using both hands grip either side of the band then with the palm facing upward curl the hands towards the shoulders. At the top squeeze the biceps then lower the hands down while still keeping the tension on the band constant. While doing these movements make sure that your elbows are glued to the sides.

Incline dumbbell curls

With the back against the bench seat at an inclined angle of forty five degrees. Using both hands grip a dumbbell in each hand then let them hand facing the floor. With the elbows stuck tightly on the sides both weights should be curled up towards the shoulders. The bicep top should be squeezed them the weights lowered in a controlled manner.

Best Pro Teachers In Golf

If you are really enthusiastic in learning the art of Golf and want to drive like a golf pro, you have to at some point of time take a lesson from these people who have lived decades through the game playing at the highest level. The expertise levels they offer and the skill – sets they set out to improve can prove invaluable going ahead with your career in the sport. Of course, the best things in life are not free and these instructors do charge a high amount. But on the other hand, you can get exposed to the very depths of the game and its mastery.

  • Gary Wiren

He has written 14 books and is a long time member of the PGA Hall of Fame and the World Golf Teachers’ Hall of Fame. In his teaching experience, he has trained more than 200,000 people in 32 countries over the last 20 years. He charges $400 per session. With the course, you will be receiving a course plan, training aids and a recorded video of the coaching session.

  • Michael Breed

Micheal Breed hosts a famous Golf show called The Golf Fix on the Golf Channel. Alternatively he also conducts training sessions at the Trump Golf Links in New York charging $500 for an hour’s long instruction.

  • Claude Harmon III

Claude Harmon III is a third generation member in the grandeur sporting line of his family. His grandfather won the masters in 1948 and passed all the teachings of the sport to the eldest son, Claude Harmon who in turn passed that to Claude Harmon III who today, teaches numerous enthusiastic aspirants of the sport. For a 90 minutes session, he charges $700.

  • Jim McLean

He is known as the father of the X  – factor theory of the famed Golf Swing, Mclean has worked with the greats of the sport helping them hone their skills. A session with him lasting for an hour at the Trump National Doral, it costs $750 per hour.

  • Dave Stockton

He is one of the most sought after instructors for after and also writes for golfaccessoriesreviews.com – putting and the years of experience and expertise have earned him the name ‘Sensai of the Flagstick’. He is a two – time PGA champion and currently works at the Redlands Country Club where he conducts training sessions costing $600 per hour with 2 hours minimum.

Does cardio stop muscle gains?

There are not many controversial relations in sport as that of the cardio and muscle growth. Those who do not like aerobic training on a treadmill will often quote the statements that running hinders progress and muscle growth. However, recent studies show that those who exercise by combining strength training and endurance training have greater chances to shape their muscular system better.  Cardio exercises are essential for any effective training program because they stimulate fat burning but are also good for the overall health of the body. Also, if you have not exercised for a long time, and you have no strength for other types of trainings, you can always adapt your cardio training to your abilities. The pace of body progress depends on the type of training.

The most common cardio exercises are walking, running, cycling, swimming, walking up the stairs, jumping with rope etc.

What is the mechanism behind cardio?

Suppose you eat more calories to increase muscle growth and do some endurance training. In that case, you will have the problem of getting bigger muscles with a program that combines strength and durability. The aerobics can actually make you a better sportist.

Does cardio stop muscle gain?

Cardio exercises accelerate metabolism, strengthen the heart and lungs and reduce the heart rate in the idle state. Cardio exercises also increase blood flow to the brain, which improves concentration. Cardio improves insulin sensitivity and contributes to reducing stress and strengthening the immune system. Powerful cardio training and fast recovery are simply the best combination for advancement in sports, according to the experts. In conclusion, proper cardio training does not stop muscle gain. It leads to muscle definition.

When the goal is removing fatty deposits, doing cardio must be a regular commitment. 4-5 times a week is the best frequency. Do different training intensities: lower, middle, and high intensity cardio.

Cardio is not just a type of training, it’s also a way of life. Be active, feel good and look even better. These are goals of cardio training. Don’t forget that there are so many variants of this type of training. Therefore, there is really no need to persistently do just one type of training that may become boring for you. Combine running, jogging, fast walking, bicycle and stepper or even rowing, if possible.

Only within a few weeks, you will see the first significant differences in your appearance. At 8 weeks of your cardio training plan you should see drastic changes!

What is the best punching bag for fitness?

Punching bags can be used in a variety of sports such as karate, boxing, Muay Thai, kickboxing and taekwondo. All these sports are an ideal way to increase your heart rate while blowing off some steam. Punching bags can be used as a workout in these exercises and they are quite effective and exceptional. The main purpose of having the punching bags is to assist an individual in practicing their kicking and striking techniques. The punching bag also provides additional skills such as hook punches, shovel hooks, jabs, knee strikes, uppercuts, elbow strikes and cross punches. The amazing thing about punch bags is that they do not necessarily have to be used in the gym; you can use it alone in the comfort of your home.

Factors to consider when selecting a punching bag

When selecting a punching bag consider aspects such as the level you are in, the weight of the punching bag, the durability and the price. The advanced level individuals will require a different punching bag with the beginners. Your budget range should determine the punching bag you select. Beginners will require a relatively light punching bag while advanced individuals will require a much heavier one.

 Everlast 70-Pound MMA Heavy Bag

This is an ideal selection when it comes to selecting the best punching bag for fitness. This punching bag provides you with everything that you will require making your work out at home as efficient and effective as possible. The bag is made up of synthetic as well as natural materials. There are sifted bags that are added to the natural and synthetic materials to provide one with the workhorse weighing seventy pounds. The punching bag comes accompanied by a pair of 108-wrist wraps that are meant to keep your hands safe, a bungee cord and boxing gloves. The purpose of the bungee cord is to add extra resistance when need be. When hanging it an individual can choose the position they want it placed to match their preference or their work out needs.

Last Punch Heavy Duty Pro Punching Bag

This punching bag is a perfect match for pros that want a good quality punching bag at an affordable price. The cost of the punching bag is easy on the pocket. It is personalized since the owner has the liberty of filling it up with what they want ranging from old clothes to towels and plastic bags. The material used in making it is highly durable same case with the seventeen inch chains for suspending it.

Facts about keto diet and low carb diet and major concerns to differentiate both

Obesity, overweight is some common problems of today but people are doing anything possible to lose some weight and to stay healthy and fit. Dieting is the common term today that people are following badly but are they getting the desired result always? The answer must be, “no”. The reason is they are not following the proper diet plan to achieve the desired result. Two most popular diet plan terms are Ketogenic diet plan or the low carb diet plan. To get the maximum benefits of any diet program, these two methods are proven and effective.

Keto diet versus low carb diet, a complete picture:

But there are some basic differences between these two programs. If you are looking for the key difference of keto diet versus low carb diet is ketogenic diet plans limit the carbohydrate intake of each person 50gm every day and 5% of their energy intake.

There is no specific amount of limitation for the low carb diet plans as they differ according to the meal p, plans, and recipes for food.

On the ketogenic diet plan, the macronutrient content it should be similar to 15% of protein, 5% carbohydrate and 80% of fat.

Your low carb diet plan should be the low-fat diet but on the other hand that keto diet is all about low carb but high-fat diet.

To find out the fact of keto diet versus low carb diet, it is important to know what the terms mean actually.

Ketogenic diet

Basically, a ketogenic diet plan is another type of low carb diet. Ketogenic diets are a group of the “high-fat, moderate protein” or high protein moderate fat but low carbohydrate diets. The term keto diet basically refers to the increased protein bodies occasioned by the elevated rate of the lipolysis. Ketones are acidic by-products formed during the intermediate break down of fat into the fatty acids by the liver.

Low carb diets

Low carb diets are mean simply having the foods with a low amount of carbohydrate that also differs from one person to another. The main p[problem with these types of diet is other important macronutrients like protein and fats are not here considered in the proper equation.

For weight loss mission, both are important but most of the people prefer keto diet plan now as it helps a person to build up endurance while losing a significant amount of fat.

Low carb meal plans for a weightloss program

You’re probably wondering what are the low carb diet plans. In a simple explanation, this is just the foods that low in carbohydrate. This would mean basically a reduced intake of the food that we get addicted fast and crave for every day like the pasta, sweets etc. You may be wondering also if it is possible to have the diet with slightly more carbs and allows still you to shed your extra pounds. Frankly, it is possible.

Many people follow some good weight loss techniques like heading to the gym, or by leaving all their favorite foods. But there is another effective way that you may follow to get the good looking body. You can avoid the hardcore best low carb diet plans as they are too strict to follow but can choose some simple but best low carb diet plan to promote your weight loss program.

Before starting your weight loss program you need to understand the value of bad and good carbohydrate. Good carbohydrates play a vital role in our healthy diet plan and that should not be excluded. They are important to get the energy that you need.

  • Examples of bad carbohydrate are biscuits, cakes, sugary foods, processed foods, white bread, white pasta, and These foods are packed with refined sugar that is stored in the body as fat.
  • Examples of good carbohydrates include whole grain cereals, whole grain pasta, wholemeal bread and rice, fruits and vegetables. These types of low carb foods contain several vitamins and minerals that are essential for good health and so much important for the people who are in weight loss diet.

Let’s check some effective and best low carb diet meal plan:

For breakfast:

 High fiber cereals like oats, corn flakes, muesli, all bran

  • Sliced cantaloupe
    Berries like blueberries, raspberries mixed with plain yogurt
  • Boiled or scrambled eggs with wholemeal toast

If you are in weight loss program, try to start your day with big size breakfast, but include best low carb diet.

For lunch:

  • Your lunch should be in medium size like Chicken salad
    Tuna salad
  • Salad sandwiches of whole grain bread
  • Low carb, low-fat Soup with a slice of rye or whole grain bread

For dinner:

  • Dinner should be of small size:
  • Grilled fish, whole grain rice, and asparagus
  • Grilled chicken or whole grain pasta and broccoli or other green vegetables
  • Chicken stir-fry with the whole meal rice or brown rice

Including low carb foods in your weight loss program is quite important for a long-term plan. Your body needs only healthy ​and balanced diet.