The Ultimate Home Gym Exercises

After you’ve made the commitment to starting a healthy diet program designed to help you lose weight fast, it’s time to get started putting together a workout that’s not only going to challenge your muscles and take your fitness to a new level, but will also help you melt off the fat as well.
There are plenty of ways that you can work your body and reach your weight loss goals simply by performing exercises right at home .

Push-Ups On An Exercise Ball
Next up we have push-ups on an exercise ball. The exercise ball is one of the best tools for a home gym workout so be sure you get your hands on one.
To perform this exercise you simply place your hands up on the exercise ball and then perform your standard push-up from there. Be sure you don’t let your middle body drop as that would indicate you’ve moved away from proper form.

Lunges
Another excellent lower body movement to add to your home workout program to get you permanent weight loss is lunges. Like the squats, the lunges will zero in on the glutes, the hamstrings, and the quad muscles, so are a complete lower body toner.Walking lunges are simple to do and can be performed with just your body weight or while holding a set of dumbbells at your side. Lunge all the way across the room and then back again to complete one set.

Bodyweight Squats
Often called the ‘king’ of strength training exercises, squats really can’t be beat. From targeting the quads and hamstrings to really making those inner ab muscles contract to keep your balance, these are going to work so many muscle groups at once they will torch calories quickly.When performing your bodyweight squats, the key will be to go as low down to the ground as you can. By moving through the full range of motion you’ll zero in on those glute muscles so you really tone and define your lower body.

Tricep Dips
Have a problem with the area right underneath your arm? If so, you’re not alone. The underarm ‘jiggle’ is an issue that many people battle but with this exercise you can quickly overcome it.Simply place your palms up on a bench immediately behind you to balance your weight while the legs are bent slightly in front of you. From there, begin to bend at the elbows until they are at a ninety degree angle.
By this point, you should really feel a nice degree of tension in the tricep area.

V-Sit-Ups
Getting a flat stomach is a goal that most people using a home workout program have, so this workout wouldn’t be complete without an exercise for the abs. V-sit-ups can’t be beat because they will work both the upper and lower ab components at once.To perform them simply lay flat on your back with the arms stretched straight above the head and the knees straight. From there, bring the legs directly up into the air while the upper body and arms come up to meet them.

Lying Back Raises
Finally, to finish off your home gym workout, do some lying back raises. Flip over onto your stomach, again stretching your arms up over your head. From there you simply want to raise the back up off the floor as high as possible while simultaneously lifting up the legs.Hold this ‘U’ position for as long as you can before lowering again and completing it two more times.So there you have a list of the ultimate home gym exercises that you can use to achieve permanent weight loss. If you can perform these three times each week with a day off in between, you’ll be well on your way to lasting results.

Top 5 Gym Mistakes to Avoid

1. Incorrect exercise
Start your gym workout with a trainer or somebody more experienced who would guide you and demonstrate the right way to workout without causing injury. Don’t be afraid to look like a rookie . If you don’t know where to start or how to approach dumbbells do not hesitate asking for assistance because heavy weights require careful handling.


2. Quick lifting
This is a rookie’s mistake. Remember that the best way to lift weights is in slow and controlled motions. Avoid making fast and jerky moves as these increase the risk of getting an injury. If you find it difficult to lift the weight start with smaller and lighter one.


3. Overdoing it
Another frequent mistake is overdoing it in gym. Especially if you only started gym workouts. Take it steady and try not to rush otherwise you will simply be too exhausted for next couple of days to carry on. Ask your instructor to create individual work out system for you. This is actually a trainer’s no.1 task and all you have to do is to follow it.

4. Empty stomach
Food is energy so it’s important to have a meal an hour before your gym workout. If you skip your meal you will deprive your body of energy which will make your workout ineffective and you feel only feel exhausted. It is also important to replenish your energy after the workout. A shake or high-protein snack will help your muscles recover.


5. Not enough water
When you sweat at the gym you naturally lose water. Your body becomes dehydrated which is never a good thing. Always take a bottle of water with you to the gym and sip water to stay hydrated but not bloated.

Best 25 Workout Songs of All Time

1-Fat Bottomed Girls, Queen: Like you expected anything else, right?
2-Hey Ya!, OutKast: Always makes us want to move.
3-Fergalicous, Fergie: We can spell! And work out!
4-Gonna Make You Sweat (Everybody Dance Now)
5-Vertigo, U2: We dare you to sit still.
6-Lose my Breath, Destiny’s Child
7-I Gotta Feeling, Black Eyed Peas
8-Stronger, Kayne West: He may not be the most PC fella on the block, but he sure does pump out good workout tunes.
9-Wind it Up, Gwen Stefani: Of course, Gwenie is on the list.
10-Three, Britney Spears: three-minute intervals for this one?
11-Push It, Salt-N-Pepa: Do what they say—push it!
12-Brick House, The Commodores: Dancing is a full-on workout .
13-Let’s Get Loud, J.Lo: Get loud, get moving, just get!
14-The Power, Snap!: You do have the power. So do it!
15-Bust a Move, Young MC: The best workout advice ever
16-Tik Tok, Ke$ha: You heard her, don’t stop.
17-Dirty, Christina Aguilera: Get down and dirty in your workout!
18-Motivation, T.I.: Get motivated, yo.
19-Ray of Light, Madonna: You are that ray of light!
20-Don’t Stop Believing, Journey: Like this song wasn’t going to make the list…It’s a must!
21-Baby Got Back, Sir Mix-A-Lot: Another one that made the list for obvious bottomed reasons.
22-Walking on Sunshine, Katrina & the Waves: Perfect for a power walk in the sun!
23-Good Vibrations, Marky Mark and the Funky Bunch: Yeah baby. We’re feeling it.
24-Smooth Criminal, Alien Ant Farm’s cover of Michael Jackson but this one is just too fun to not move to.
25-Call on Me, Eric Prydz: Every workout is like a rave.

Eat More Food, Lose More Fat

Eat more often , Spreading six smaller meals across your day operates on the simple principle of satisfaction. Frequent meals tame the slavering beast of hunger.
The secret? Each mini meal should blend protein and fiber-rich complex carbohydrates. "Protein and fiber give you that feeling of satiety and keep you from feeling hungry," says Tara Geise, R.D., a nutritionist in private practice in Orlando and a spokeswoman for the American Dietetic Association (ADA).
Controlling hunger shrinks your gut. In a study published in the International Journal of Obesity, one group of overweight men was given five small meals, then was free to choose a sixth meal. A second group ate a single meal containing the same number of calories as the total of the other group's first five meals, then later had a free-choice second meal. The six-meal men ate 27 percent less food at their last meal than the two-meal men did at their second.
Consistent eating will also keep your protein levels high, helping you build muscle. "Your body can metabolize only so much protein at one time," says Katherine Tallmadge, R.D., author of Diet Simple. "Protein is metabolized better when it's divided evenly."
The challenge is keeping the mini meals mini. "It's critical that at the end of the day, the calorie content of your mini meals does not exceed what you would eat in three larger meals,If you already know your calorie count, start eating.

Top Butt Exercises

Are you happy with your butt? Most of us aren't. We think they're too small, too big, too saggy, too flabby...this list goes on. The right cardio exercise and weight training activities (like squats and deadlifts) can make a difference in your backside, depending on your body type and genetics. Find out the best cardio and strength training exercises for strengthening and toning your glutes, hips and thighs.



1- Squats are one of the best exercises you can do for your hips, butt and thighs and they're also a functional exercise, helping us build strength for a variety of daily activities.


2- Lunges are a challenging exercise because they work so many muscles at the same time. On the front leg, you'll work the glutes and hamstrings and, on the back leg, you'll work the quads and calves.



3- Step ups are another great exercise for the glutes. For step ups, place one foot on a step or platform and push through the heel to lift the body up. This is an excellent exercise for the glutes, providing you use a step that's high enough, although you may need to work up to a higher step if you're a beginner. You eventually want a height were your knee is at about a 90-degree angle.


4- Hip extensions While I'm fond of more compound moves (like the squats, lunges and step ups listed above) since they work more muscle groups, the hip extension is an exercise that specificially targets the largest muscle in the body...the gluteus maximus.


5- Deadlifts are great for your hamstrings, butt and lower back, but this one-legged version is a great way to add intensity to the exercise and engage your stabilizer muscles to keep your body balanced. Form is critical and you should skip this exercise if you have any back problems.

9 Ways to Exercise When You Don’t Feel Like Exercising

1. Take a walk through a favorite place. One half hour of moderately paced walking will burn 450 calories - and make you feel great. Make sure that you’re wearing comfortable shoes, and pick a venue you enjoy. Try a walk around the lake, up and down the block or around the mall - your body doesn’t know the difference.

2. Go out and play a game of tag with your kids. Making exercise a family activity turns it into fun that you share with them. Besides being good for your body, you’re instilling good habits in them, and creating happy memories that will stay with them for life.

3. Go swimming. An annual membership is fairly inexpensive, Swimming is great exercise - it’s aerobic, low stress on your joints, and a lot of fun!

4. Join an exercise class. You can turn exercise into a social activity by becoming part of a class. Besides making friends, you’re more likely to exercise if you’re paying for it.

5. Get an exercise buddy. It’s partly the same principle as joining a class - turn exercise into a social activity. In addition to that, making a commitment to a friend for a daily exercise date will make it far more likely that you’ll stick to it.

6. Play ball! Seriously. If your company has a sports team (basketball), join up. Or join a bowling league, volleyball team or other sports group that practices and plays regularly.

7. Go for a bike ride. Even leisurely bike-riding burns calories and exercises muscles that don’t get used in regular walking. No need for an exercise ‘routine’ - just ride your bike to the store, or back and forth to work each day.

8. Take up a new active hobby. Would you believe that gardening is exercise? Bending and stretching and digging and weeding - half an hour of energetic work in your garden burns more calories than a brisk walk.

9. Challenge yourself. If you’re the kind of person who thrives on competition, challenge yourself to meet a new goal each week. Walk one more block. Do six more sit-ups. Take the stairs each day instead of the elevator. Goal-setting to meet challenges is a great way to commit to exercise.

The Mind-Muscle Connection

Do you ever just go through the motions? You know, sleepwalk through a workout just for the sake of getting it done, absentmindedly pumping out your biceps curls while thinking about the latest celebrity murder trial or your X.If you regularly trade in your brain for a complimentary towel when you walk into the gym,or if you've never learned how to focus on the working muscle,you're missing out on perhaps the biggest secret to building your body: the mind-muscle connection.
Enter the Zone : If you've rained shots down during a basketball game with a seemingly can't-miss, magical touch .You've at least seen M. Jordan enter it on occasion. It's a feeling of automatic pilot that is similar to the mind-muscle link in weight training.
As a beginner, Sarcev admits he knew nothing about the mental aspects of lifting. "When I started training in 1980," he says, "I'd look at the pictures in bodybuilding magazines and try to simulate the exercises. I didn't pay attention to the feeling in the muscle until I ran into a 60-year-old gymnast who was training in my gym. He asked me, 'Can you squeeze a muscle on command? If I ask you to squeeze your right outer triceps, for example, can you do it?' What he was talking about was mind-muscle control. He was actually capable of isolating a muscle like the rear delt and squeezing it in isolation from the rest of his shoulder."
the gymnast revealed a simple yet often overlooked tenet of getting results: Feel the body part you're working by deliberately contracting it as you lift. For example, if you're benching, visualize your pecs contracting as you raise the bar. This is where many lifters fall short, Sarcev explains, because they use whatever means necessary to lift a weight without concentrating on making the intended muscle do the work. "Building muscle is not about moving a weight from point A to point B. It's about squeezing the muscle and exerting complete control over every inch of the movement."
Slow Speed Ahead : To develop the "zone mentality" Sarcev suggests trying a technique "super-slow reps": Take a full five seconds to lower a weight and another full five seconds to lift it. With super-slow reps, you won't be focused on the object you're moving but on the muscle you're working."Whether you're just starting out or getting back into a program, or if your brain cells are on autopilot when you're in the weight room, Sarcev suggests using super-slow reps for at least one to three months to develop a connection "After that, you'll be familiar with the feeling you should have in the muscle when working out.I've seen people who fail mentally on every single set long before they fail physically,You have to strive for physical failure instead of mental failure, concentrating on the action of the muscle."no matter what program you do, lifting weights and using your head are not mutually exclusive activities. "Going in with an empty mind and just lifting weights is easy. But if you don't have a strong mind-muscle link, you're just wasting your time in the gym."

What should my daily intake of calories be?

An average man needs around 2,500 calories a day to maintain his weight. For an average woman, that figure is around 2,000 calories a day. These values can vary depending on age and levels of physical activity, among other factors.However, instead of focusing on how many calories you consume each day, to maintain a healthy weight you should:eat a healthy, balanced diet,take part in physical activities .

What are calories?

Calories are a measure of how much energy food or drink contains. The amount of energy you need will depend on:your age: for example, growing children and teenagers may need more energy your lifestyle: for example, how active you are
your size: your height and weight can affect how quickly you use energy .Women may need more calories if they are in the later stages of pregnancy or breastfeeding, as these use more energy.Other factors can also affect how much energy you burn, for example:some hormones (chemicals produced by the body): such as thyroid hormones some medications: such as glucocorticoids (a type of steroid used to treat inflammation)being unwell,the temperature of the environment,Physical activity.To maintain a healthy weight, you need to balance the amount of calories you consume through food and drink with the amount of calories you burn through physical activity. There are many ways to get active, from taking the stairs instead of the lift, to going for a walk in your lunch break.

Losing weight :

If you’re overweight or obese (your BMI or body mass index is more than 25), you should think about losing weight.You should see your GP, who may recommend a calorie-controlled diet to help you lose weight. They will ask you about your current diet, including what you eat and how much. They may then advise you to follow:a diet that reduces the number of calories you have every day by around 600, ora low-fat diet.

Gaining weight :

If you’re underweight (your BMI is less than 18.5), you should get advice from your GP. To gain weight, you need to eat more calories than your body uses each day.