BEAT THE BATTLE OF THE BULGE FOR
LESS
by Michael Stefano
The battle of the bulge is on, and it's hell
in the trenches. Unfortunately, we're bombarded by so many Baly's and Lucille
Robert's ads trying to convince us that it takes a costly gym membership
to get in shape -- it's almost hard not to believe it.
It's true that exercise has been shown to build
lean muscle mass and reduce body fat, or the fat we can actually see. But
possibly even more important is that working out reduces blood triglyceride
and cholesterol levels --the fats you don't see, but are responsible for
clogging up your arteries, rendering you more susceptible to heart disease,
or even heart attack.
Other positive side effects of exercise include
lowered blood pressure (high blood pressure is another heart attack and stroke
risk factor), as well as a decreased risk of developing adult onset (type
2) diabetes. Not to mention the increased strength, endurance, flexibility,
range of motion, and just all around more energy you'll experience every
day. Packages will seem as if they weigh less, while missing the elevator
and taking the stairs will be a viable option, and one that doesn't leave
you breathless.
But the million dollar (actually about $300
to $1000 per year for the average membership) question is, "do you really
need to join a health club to lose weight and get in shape?"
No! For a very small monetary investment and
a few square feet of floor space, you can enjoy all the health, fat-burning,
and muscle-building benefits of a health club-based, fitness program, right
in the comfort of your own home, while saving the travel time to and from
the gym.
The truth is, your body doesn't know if it's
working against a five dollar dumbbell, or a five thousand dollar machine,
resistance is resistance. An effective in-home workout station can be put
together for as little as twenty bucks, or even less if you decide to go
with the bodyweight only option. Let's take a closer look at the our Battle
of the Bulge Weapons List.
Weapons List
#1 BODY WEIGHT Always available and travels
well. There are literally dozens of exercises that can be done with just
your own body. From walking and jogging, to leg raises and push-ups, your
own body weight is the ideal tool to create resistance.
Price range: Free
# 2 DUMBBELLS An adjustable set can create your
entire gym, and might be all you'll ever need in the way of exercise equipment.
The versatility of working out with dumbbells is endless, especially when
combined with other equipment on this list. Exercise physiologists feel,
the extra muscular effort that goes into handling each dumbbell independently
adds to the overall effectiveness of the movement.
Price range: $10 to $100 You can get away with
less than $10 for a light pair, but may be required to spend over $50 for
an adjustable set with some weight plates
# 3 RESISTANCE TUBING From lunges to bicep curls,
there's nothing you can't do with this versatile piece of equipment. Originally,
resistance bands were used in rehab clinics, but have found their way into
mainstream exercise programs due to their effectiveness, low cost and
convenience.
Most manufactures offer tubing cut into four-foot
lengths, in four or five color-coded resistance levels. Heavy-duty bands
can provide your muscles with over 200 pounds of tension when secured to
a stable object. The tube itself can be anchored around some part of the
body, or used with available door anchor systems that allow for a wide variety
of exercises to be performed in home.
Price range: $20 to $60 You'll spend about $20
dollars for a basic setup to about $60 for all the extras, including leg
straps and door anchors
#4 ATHLETIC STEP The usefulness of the athletic
step goes far beyond a bouncing aerobics routine, though it still works quite
well for that purpose. This multi-functional piece of equipment also serves
as a sturdy bench for many upper and lower body exercises such as bench presses,
rows, shoulder presses, step-ups, and many more. It's truly the gym you can
slide under your bed at night, while it performs like a standard workout
bench.
Price range: $60 to $80 A quality athletic step
is a universal workout tool that you can purchase from $60 to $80
Any combination of the above four items can
form your in home workout station. All listed items are available at your
local sporting goods store (The Sports Authority or Modells) or on the internet.
Go to Google or Yahoo! and do a search for "home gym equipment". You should
have no problem finding an online vendor to get the highest quality equipment
at the lowest price.
You don't have to run out and buy every item.
A $20 set of resistance bands can function as your complete workout station.
Create a program based on the equipment you currently have available to you,
and update your routine whenever you get something new.
About the Author:
Michael Stefano: New York City firefighter
and author of The Firefighter's Workout Book, The 30 Minute-a-day Train-for-life
Program for Men and Women Special Offer: Lose weight and get in shape with
the FREE Train For Life Newsletter Subscribe at:
http://www.firefightersworkout.com
Email:ContactUs@firefightersworkout.com
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