Going to the gym consistently doesn’t guarantee that you would get that toned abs and muscles and the well-fitted physique you’ve always desired. Many people check in the gym and do the wrong exercises; use the wrong techniques, and do not do things right.

Here are 7 mistakes you might probably be making at the gym, without realizing

1. Not having a goal or a plan

Knowing your problem is the first step to solving it. You have to know what you want from your body, and the reasons why you signed up at a gym in the first place. Once this first step is missing, you will find yourself juggling between various exercises and switching routines endlessly, without knowing when to stop a particular one and begin another. At the end of the day, you just might have wasted your precious time without mastering a single exercise nor achieved any goal. Know what you want and stick to the program that corresponds with it and you will eventually feel fulfilled in the long run.

2. Choosing the wrong gym

One of the basic mistakes people make is choosing the wrong gym. Make your research well, and get a well ventilated, hygienic surrounding, well-maintained equipment, and good trainer. The kind of gym you choose has a way of reflecting on your outcome.

3. Doing only one set

It is not enough to do one set per exercise if you really want to build muscle and you are quite serious about accomplishing your goal. Do at least two to four sets per exercise, before jumping to another, for an effective result.

4. Focusing on only one part of the body

Most men nowadays are passionate about developing six-packs and biceps. It is not a bad idea, but it all goes wrong when all your focus lies on developing your abs or biceps. Your body needs balance, and this can’t be possible if you are not hitting other places, like your hamstrings, upper back, and inner glutes muscles.

5. Wearing tight clothing

While you are arranging your workout kit, think of clothes you will be comfortable in. Tight clothes can restrict blood circulation and hinder you from working out right as you should.

6. Too much socializing

The moment some people get to the gym, they forget their primary business and go about doing some randomness. Socializing is good, as you get to meet people that share the same goal with you, and make new friends. But the moment you forget why you are there and you spend a larger part of your time socializing, you might never meet up with your goal anytime soon.

7. Overdoing it

It’s okay to work hard but be careful not to exhaust yourself. Keep doing your reps in a steady state to avoid the central nervous system from working excessively. Be serious with your workouts, but at the same time, be moderate.

Conclusion

While you work and watch sweats drip from your body, be conscious and be sure that you are doing the right thing, and not just wasting efforts.

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Having a home gym is a worthy investment. All you need is the space and that doesn’t take much. A home gym can be a fabulous thing because it gives you the chance to fit in your workout anytime the moods suits you.

Most times, due to the nature of your job, you’re not chanced to visit the gym. That’s why having your equipment set up right at home also makes it more likely that you’ll exercise because you won’t have to leave the house to get it done. It’s definitely an investment to create your own personal gym, but the rewards will be well worth it. So, now you’ve made the decision to build a gym in your spare room or your garage. Here’s what you need to get started.

EQUIPMENT

When you’ve found the place, what comes to mind is the tools you need to accomplish this? Well, to get started on a great home gym, you should invest in the following 10 items:

Dumbells

What you can do with these tools are seemingly endless and can take you a long way in your workout. Hex shaped dumbbells with its black rubber coating are mostly recommended because they last longer than others and are most comfortable for working out.

Pull up bar

There are many other basic exercises you can do with this equipment and not just pull-ups. While you can get pull up bar systems built for doorways, ideally you would have an archway or part of a wall where you could mount a bar. If you can’t yet do pull-ups, you’ll also want to buy some resistance bands for assistance.

Rings

Rings are good for homes, as they are light-weighted and add another level to your bodyweight exercise. It also gives you that ability to increase the variety in your workouts by adding a whole lexicon of gymnastic exercises. Make sure you get a brand that is light in weight and easy to hang when looking for this equipment.

Kettle-bell

Many see this equipment to be of no essence, but really, kettlebell movements can be done similarly with a dumbbell. Certain kettlebell movements are unique, however, and some movements just work better or are more challenging with a kettlebell. I think they are a worthy investment for the variety they can add to your workout routines. Look for kettlebells with big smooth handles and without a painted coating.

Barbell

Without barbells, your home gym would not be complete. Barbells are much better than the machines at the gyms because of the stability and coordination it brings to your workouts. Look for one that is not too cheap and not too expensive.

Skipping rope

This is one the most fantastic cardio exercises and the easiest equipment to afford. Jumping ropes can work on your coordination in a big way. If you are a beginner, just get a durable rope and don’t worry about details. If you have some jumping skills, look for either a wire lightweight rope to work on speed and timing or a weighted rope to work on strength.

Plyo-box

What’s more fun than having something to jump on? Boxes are a great item for building explosive power and quickness. You can also use them for squatting, for bench dips, and for other non-jumping exercises. You may want to build your own wooden box if you have the ability or hire a friend. In a pinch, you can also just go down to the hardware store and purchase an irrigation box.

Musical system

The atmosphere of music can help boost your morals and change the mood of your workout to a level that suits you best.

Conclusion

If you can’t see buying all ten at once, slowly start building your gym, one piece of equipment at a time. If you’re on a budget, check the local classifieds or Craig’s List for great deals on exercise equipment.

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The gym is one of the most important arenas for effective weight loss. With dedication and time, one can benefit from his or her spent time in the gym. Most of the equipment you find in a gym are cardio machines, which are very vital for weight loss. The best gym equipment for weight loss always come with a calorie counter, which gives instant information regarding the number of calories you’ve burnt during your workout sessions. To see a faster result in your quest for weight loss, try using these 4 machines regularly.

The Treadmill

A staple at most gyms, treadmills are popular for a number of good reasons: Firstly, they accommodate almost any fitness level and goal. If weight loss is on your list, working out on a treadmill should be too. Secondly, they offer a well­ rounded means of workout that involves your whole body. And thirdly, It can help you burn considerable numbers of calories as it offers you multiple speed levels to contend with and even provides you the calorie zapping incline as well.

Calories burnt: A walk on the treadmill will burn around 300­-400 calories per hour.However, you burn around 600­1200 calories per hour while running since it is a complete workout for the body.

Group cycling bike

Most gyms have stationary bikes, but the best ones for revving up weight loss are often found in the group exercise studio – whether you ride them as part of a class or cycle solo. Group cycling bike is among the best gym equipment for weight loss. There are a number of adjustment options available that the rider could use to regulate the bike to his taste. This makes the group cycling bike a much comfortable machine to exercise on. One of the benefits of this bike is that it helps you exercise more. Since it involves a group of other people, it encourages you to want to go that extra mind, cause you want to be the first to give up.

Calories burnt: You can burn up to 500-­1000 calories per hour while using the bike. However, you will have to do it correctly if you want to achieve this calorie burn rate.

Indo­-Row Rowing Machine

Rowing machines have made a comeback lately. It mimics the actual rowing exercise and takes the body through a challenging range of motion which burns calories pretty quickly.

Calories burnt: The rowing machine offers a great upper and lower body cardiovascular workout and can thus help you in burning about 1000 calories per hour.

Step-mill by Stair-master

This machine stimulates climbing stairs – except that the steps actually move. One reason it works so well for weight loss is the potential for calorie burn – you could climb the equivalent of 10 or 20 flights of stairs.

Calories burnt: It will offer you the chance to burn around 400-­500 calories per hour.

Conclusion

Next time you visit the gym, be sure to spend more of your time with these four machines. The result after a while would definitely be worth your while.

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Strength training should be an important part of any fitness program. Even if your goal is not to build muscle, but instead to lose weight, strength training will help you.

It does this by increasing the metabolism rate of the body, and when muscles are built, they push out fat of the body, well so to speak.

This article shows you 4 essential things you should know about weight training:

#1. Strength training is a great form of cardio:

Certain types of strength training will have significant elements of cardio, such as in exercises like push-ups and squats, depending on the intensity at which they are performed. Strength training is highly advised for you. One of the reasons why is so, is because it improves your cardiovascular fitness.

If you’ve ever done a grueling bench press set or squat set and your heart seemed like it was racing for air, you should know that this was a very beneficial form of cardio.

#2. Reduces body fat levels:

Strength training done at a challenging pace requires a lot of energy. When all this energy is expended during workouts like squats, deadlifts, etc, you burn a lot of calories.

#3. Strength doesn’t mean bigger size:

It’s almost logical to think that strength training will makes you look like Dwayne “the Rock” Johnson; however, this is a misconception. Although, it is true that you could get much bigger muscles with strength training, not all types of strength training will lead to such muscular development and size (hypertrophy).

When you train with high weight, low reps, low volume, it yields gains in strength and muscle tone but very limited increases in muscle size. This is good for those that desire a high strength to weight ratio, whereas, if you train with moderate reps, moderate weight, moderate-high volume, this is best for increasing muscle size.

#4. Strength training improves posture and balance:

A lot of people suffer from poor balance and posture caused by a range of activities we perform on a daily basis. For instance, wearing high heels and constantly working at a desk are two common behaviours that often lead to postural challenges.

Whatever the case may be, strength training evens out imbalances, strengthens a weak core, and builds a balanced posture for both sport and regular daily activities.

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Sometimes you go to the gym with the intention of working out just to lose some weight and get your body in better shape. But then, there are so many machines around and you tend to get confused as to which of these machines will actually help you reach your weight loss goals.

Below are 4 best gym machines that will help you shed some pounds and be in better shape:

1. Treadmills

Every standard gyms has these machines in abundance. These machines accommodate almost any fitness level or goals. If weight list is one of your goals, then working out on a treadmill should be, too. Treadmills help in weight loss because they stimulate a real-life movement i.e walking and running.
The treadmill also helps you stay on a steady pace, without moving faster or breaking.

2. Resistance static bikes

These bikes not only help you lose weight more efficiently, but also help you build more muscles. It works almost the same way a normal bike works. The only difference is that it doesn’t move and most importantly it can provide some resistance, just like riding a bike up a hill.

3. Rowing Machine

This is a machine that just make you look like you’re rowing a boat. It comes along with a water-filled flywheel on the front of the machine which mimics the dynamic resistance of a boat gliding over water which creates a consistent resistance throughout the entire stroke.

Rowing not only work your arms and back, it utilizes more than 80 percent of your muscle mass. By spreading the workload over the entire body, you’re able to work at a higher intensity and go longer.

4. StepMill by Stairmaster

This machine simulates the sensation of climbing stairs, and the only difference is that the steps on the machine actually move. This machine also forces you to bear all your body-weight because you’re walking against gravity. Unfortunately though, not all gyms have this machine.

Conclusion

If you can spend most your time in the gym with these four machines, be assured of shedding a considerable amount of weight within weeks. You should find out if a gym that has all four of these machines before registering.

Thinking of hiring a professional fitness trainer? We’d be glad to connect you with a fully licensed trainer you can trust. Please get in touch with us at:

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Most people don’t know the importance and functions of back muscles; and the few people who do know about these muscles often make major mistakes in training them. To be fair, back muscles are slightly more complicated to train than other muscles such as the chest or arms so it’s understandable if you’re neglecting this area of your body in training;  but no worries, we have compiled a list of 8 effective and easy to perform exercises that should get you into that desirable v-taper in no time:

1. Rowing

This is one excellent way to build your back muscles. Building back muscles needs a lot of gym time, because gyms make this easier with the variety of machines to help. In rowing machines, you sit as though you’re in a rowboat and you push a bar back, and forth… its basically the same way it is done while paddling a rowboat. Some of these rowing machines allow you to sit up and pull the bar towards you, making you work your muscles excessively.

2. Deadlifts

is another great exercise for back muscle building. Many people are afraid of this because they think its somewhat bad and dangerous for your lower back. Well, no pain no gain, right? If it is done correctly, its a good way to build muscles and prevent injury when performing deadlift. Every time you deadlift, you should be focused on good form.

3. The Dumbell Row

Another safe and simple exercise for developing upper back muscles is the one arm dumbbell row. This step, all you need do is place your left hand and knee on the bench, make sure your left arm is fully extended and your spine is almost parallel to the ground then lift the dumbbell with your hand keeping your forearm at your side. Please note that you shouldn’t lift the dumbbell towards your chest, the main target here is to work your upper back. Repeat this 8-12 times, and repeat with the other arm.

4. Bent over Barbell Row

is also a great exercise. It focuses on the primary muscles, which is basically all back muscles. For this step, all you need do is hold the barbell in front of you with an overhand grid. Your arms should be slightly wider than your shoulder width. While doing that, your core should be tightened and back straightened. Drop your torso down to 60º and with all your might, contract your back and your biceps and pull the barbell upwards into the top of your core and hold for one second. Return down and repeat

5. Renegade Dumbbell Rows

This focuses on the primary muscles, cores, Lats and Teres. It is the same thing as doing push ups, all you have to do is assume push up position with two dumbbells. Keep your core tight, and your back flat, slowly and slightly row your right hand up until it’s slightly above your torso. Hold for 1 second, return it to the ground and repeat for the opposite arm as much times as you can.

6. Chin-ups

Chin-ups focus on the back, biceps, Lats and Teres. Hang up from a pull up bar (shoulder width apart) with an underhand grip, your palms facing up. Pull your chest up to the bar; your biceps should be in contract while doing that. Lower down, up continually and repeat.

7. The Narrow Grip Seated Cable Rows

This focuses on the back, biceps, rhomboids and the trapezius. Sit on a cable station that has a narrow grip attachment and lean back slightly with bent knee. Be sure to maintain a flat back, your biceps contracted and pull the cable into your chest. Do not swing or use force. Hold for one second, return and repeat.

8. The Lying Superman.

This can be done at the comfort of your own home; all you need do is to lie flat on the ground with your hands extended in front of your face. With your head tilted up raise your legs, chest and arms off the ground and squeeze your lower back. Hold the squeeze for about 1 second and lower back down to start and repeat. If done well, it focuses on the lower back.

These exercises will generally work the muscles in the back but with emphasis on different muscle groups so ideally, you should aim to use a combination of these exercises for best results.

Gym etiquette covers a range of behaviors, from wiping the equipments after using it, to not hogging on to one machine. Some people don’t just get that its important to not let someone else swim in your pool of sweat, so they should come to the gym with their own towels. How do you deal with such people? Hopefully this article will help you address someone who isn’t being considerate.

1. Address them directly; by doing that you become a human who actually has a personality.

2. If that doesn’t work out, discuss their conditions in the gym. Do not do it in a disrespectful manner, be polite and respectful but not apologetic. Don’t make them alienate themselves from you because of an aggressive an aggressive manner or because they think you are an easy target , just be specific and give specific examples of how their behaviours affect the others.

3. If that doesn’t work either, inform them you will discuss the matter with the staff. If he/she thinks you are soft or are some sort of a sissy, or tries to insult you, ignore that; they are only trying to make you get angry and stop talking, or they just want you to back down. Just buttress on the fact that you will not.

4. Discuss the matter with the staff, in doing that do not exaggerate but state it how you see it. If you exaggerate, it will weaken your case but being objective and practical will strengthen your position.

5. If the staff are not willing to help then talk to the gym manager.

Most times people feel so embarrassed when you tell them they’re doing the wrong thing. If someone keeps the equipments at the wrong places and you tell them to keep it at the right place, he/she will be embarrassed and not do it again, also, make it audible enough in order for the people around to hear you so that they will not make the same mistake that person made.

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Etiquette is a code of behaviour that is required in every little thing done. At the office, church, mosque, your home, the bank and even on the streets. If rules of etiquette can be followed everywhere, it should also be accepted in a place where there is profuse sweating, tank tops and grunting.

Generally, people think the expectations of a weight room is different from that of a symphony or a Louvre, but truth remains that manners are just the same, doesn’t matter where and when it is been portrayed.

There are rules and regulations to be adhered to in any gym you find yourself, it is best if you follow the rules and have an awesome gym experience. In a situation where you find someone violating the rules, don’t be afraid to inform the staff. Its not called snitching, its called being hygienic and patriotic, because the rules are for everyone.

Here are five most common and simple rules you should adhere to; these rules are found in the rules and regulations of any gym you go to in the world.

Carry a towel always

Carry a towel whenever you are hitting the gym, this is one top rule you find in every gym. Keep your sweat to yourself; wipe off any bench or machine you use. It is really gross when you pick up a slippery weight or lie down in a total stranger’s pool of sweat. If you forgot to bring a towel, use your sweat shirt or better still, use the paper towels provided by the gym.

Just Chat or just train

When you talk to others during your session, there’s a tendency that you’ll move slower and waste time with the equipments rather than focusing on the exercise. You either talk to your friend or you train.

No cell phones

Do not bring your cell phone with you. Many people go to the gym to switch off and forget all about work, chores and business, you are there to exercise and not answer business calls. In a situation where you receive a call, take it outside so as not to disturb the other people.

Put back your gears

Your gears won’t put themselves away; put them back where you took them. The mats, dumbbells, balls, bands, etc, definitely have their different locations, don’t just use them and leave them on the floor, put them back.

No flex zone

Ok we know you have worked really hard for those six packs you are flaunting, but come on man, not everyone is comfortable with that. Just save yourself the selfies for when the gym is less crowded or better still, snap it from home. You are making the girl next to you uncomfortable, she needs to concentrate on her routine and not get distracted by your sexy abs. Don’t be snapping selfies from every angle of the workout floor.

These are the few rules that you should adhere to in order to keep you from being ‘that boy/girl’ if you are just starting or restarting your fitness quest.

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Joining a gym is easy, sometimes it becomes too easy as the promises made by the gym instructors and the magazines gives you a vision of a newly svelte you, minus all the hard work in-between.

After one or two weeks you become lazy, and sometimes it hits you that you have actually made a commitment on something and even when you are now too lazy to attend, your wallet is still actively contributing.

Rather than you regretting every time you pass the street where your gym is, or catch side with your gym membership card, why not own up to your commitment and stay motivated about turning up and achieving what you always wanted to?

These are few steps that will get you motivated to revisit your gym and get that body you’ve always wanted.

1. Put on your gym clothes; the process of going to the gym and exercising can be intimidating, and sometimes scary so why not break it into smaller steps? Start by making a commitment. Make a commitment that you are just going to put on your gym clothes and get to the gym, if you get there and don’t feel like exercising, don’t. Just tell yourself that you will just go home as soon as you get there. The odds are, once you are there it won’t be that hard to convince yourself to do at least 15 minute of exercise. There you have it, you have done25 minutes. Once you are done with the 15 minutes, convince yourself to do another 10 minutes, and keep pushing yourself incrementally.

2. If the money you’ve spent doesn’t motivate you, try squeezing yourself into a pair of jean you’ve wanted to wear for a long time but can’t because you are too big for it, and see how well it will go. Better still, bring out all the clothes in your closet you wish you could fit into, including the one you are wearing that’s stretching unforgivably and use them as a motivator to get back to the gym. Take pictures of yourself trying to wear those tight clothes and stick them where you will see them as reminders of what really needs to happen.

3. Treat yourself to some nice gym gear if you haven’t already done so. Head out to a store that sells workout clothes and purchase some gears that will make you look and feel good. Since the gym is the only place you’ll get to wear these good stylish gears you’ve bought, you have a new reason to go there.

4. Going to the gym is with a friend is fun. Ask your friend to come along and help keep you motivated. Hitting the gym with a friend is more like hanging out with him or her, you can schedule a post workout coffee and chat to increase the enjoyment.

5. Motivate yourself using mental imagery, picture yourself at the gym working out and making it and enjoying it the way you’ve always wanted. Close your eyes and see the figure you’d like to have with all your gym effort, maybe like that of your favorite celebrity. This will motivate you the most to hit the gym.

6. Listen to music, music is life and music is entertainment. When visiting the gym wear your MP3 player or your iPod, and listen to those favorite tunes, include new ones you’ll like to listen more. Music is a great motivator, its more enjoyable when you can move to the beat at the same time. Training to your favorite music has a positive effect on the limbic system of your brain; it causes your emotions to respond favorably to the exercise.

Finally, do not stick to one workout; challenge your body to new exercises.

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Most hardcore fitness freaks look at cardio machines as some kind of sacrilegious object and would never be seen dead or alive, near one. While running and other more “natural” cardio exercises might seem more “legit”, cardio machines are just as effective and may even be much safer, especially for people with a history of knee trouble.

If you ever decide to visit the gym, here are the top 5 cardio machines you should try:

1. The Treadmill

The treadmill is probably one of the most popularly used and distinctive cardio machines, and it probably doesn’t need much introduction here. Treadmills are an excellent alternative for running for people who would rather workout indoors, as you can burn hundreds of calories when you use them. One big advantage the treadmill has over conventional running is that you can usually adjust the speed and incline of the treadmill to adjust its difficulty to suit your level.

2. The elliptical

The elliptical is a great cardio option for people who might have some problems with their knees. You use this machine in a standing position which makes your body do a lot of extra work and more muscles are activated. Some elliptical machines also have an arm component which makes them good machines for both cardio and a total body workout.

3. Stationary Bikes

The stationary bike is the number one recommended cardio machine for people with knee pain, and other related issues, as it puts so little strain on the knees while giving a good cardio workout and working the lower body muscles too. You should remember to set the seat of the bike to a level that suits your height.

4. Stair Steppers

Stair steppers are apparently not very popular these days but this classic exercise machine has a number of fitness benefits; so don’t skip over it blindly, when next you go to the gym. Stair steppers will work your lower body muscles specifically but they will also target enough muscles to qualify as a cardio exercise, particularly if you do them at a high enough intensity.

5. Rowers

So-named for mimicking the motion of rowing, rowers are a great machine for strength training as they work practically every muscle group in the body. They can also be used for a cardio workout which is something not a lot of people are aware of. As an added advantage, this machine involves low-zero impact, making it relatively safe for people with troublesome knees.

Conclusion

You can use these cardio machines when you go to the gym or even buy them for your home if you have the space; just don’t ignore the great benefits you could reap from using them.

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