11 January 2009 -  Jacksonville, Florida USA                                        

 

Our Home Mini Gym

For a while, I tried working out interchangeably early in the morning at 5:00 AM, at noon before lunch time (I have free access to the Firefighters gym at work) and late afternoon after work at 5:30pm.    It wasn't too long until I realize I kind of like working out at 5AM as the early physical activity stimulates my body and gives me so much energy to start the day right.   I was once a member of Bailey's Gym for over a year but mid last year, I decided to quit when the gas skyrocketed to $4 per gallon.  I thought to myself why would I drive 20 miles and pay $50 a month for gym membership when I can pretty much workout at home for free?  There are plenty of other clever and effective ways to get fit on a budget.  So after I quit the gym, I slowly invested in a few fitness DVDs and other fitness gadgets I saw at the gym.

I just have to commit to exercise at least 30-45 minutes; 4-5 times a week.  So far, I am doing pretty good and actually working out now  becomes an easy habit for me first thing in the morning.   
   
 

 

Click the photo to see of the exercise gadgets

Here's the mini gym I created in one of our spare bedroom.  So far, I have acquired the following:

1 Weider Weight Bench, Pro 260
12 Weight Plates for 75 inch weight bar
     2 pcs of 35 lbs plates
     2 pcs of 25 lbs plates
     2 pcs of 10 lbs plates
     4 pcs of 5 lbs plates
     2 pcs of 2.5 lbs plates

8 Weight Plates for 30 inch weight bar
     2 pcs of 5 lbs plates
     4 pcs of 2.5 lbs plates
     2 pcs of 1.25 lbs plates

28 Weight Plates for 15 inch weight bar
     (For Individual Arm Weights)
     8 pcs of 10 lbs plates
     8 pcs of 5 lbs plates
     8 pcs of 2.50 lbs plates
     4 pcs of 1.25 lbs plates

2 Sets of Dumbbells
1 Arms and Abs Roller
1 Bun and Thigh Roller
1 Hers Mini Stepper
1 Reebok Stepper
1 Swiss Ball
1 Danskin Portable Pilates Studio
1 Homedics 535
35 DVD Workouts
1 iPod Video 60GB
3 pairs of shoes for Running, Walking and Cross Training
1 Sportline Heart Rate Monitor Watch with Pedometer. 
   The SWAT Workout: Extreme Weight Loss and Fat Burning got my heart rate pumped up to 162 and
    I thought I was going to pass out.

Here's the Guide to Workout Properly
Source:  Manual from the Weider Weight Bench Pro 260

Warming Up - Begin each workout with 5-10 minutes of light exercise to warm-up.  Warming up prepares your body from more strenuous exercise by raising your body temperature, increasing circulation and delivering more oxygen to your muscles.

The 4 basic types of workouts:

Muscle Building
To increase muscle size, use a high amount of resistance. Your muscles will adapt and grow as you progressively increase the intensity of your exercise by increasing the level of resistance and/or by increasing the number of reps or sets performed.    The proper amount of resistance for each exercise is dependent on the individual. You must gauge your limits and select the right amount of resistance.    You can start with 3 sets of 8 reps for each exercise you perform. Once you can complete 3 sets of 12 reps without difficulty you should increase the amount of resistance.    You should rest for 3 minutes after each set.

Toning
Tone your muscles by using a moderate amount of resistance and increasing the number of reps in each set. Complete as many sets of 15-20 reps as possible without discomfort.   Rest for 1 minute after each set.

Weight Loss
To Lose weight, use a low amount of resistance and increase the number of reps in each set. Exercise for 10-30 minutes, resting for a max of 30 seconds between sets.

Cross/Circuit Training
Cross training is an efficient way to get a complete and well-balanced fitness program. An example of a balanced program is:

• Strength training workouts on Monday, Wednesday and Friday.

• 20-30 minutes of aerobic exercise such as riding an exercise bike or running on a treadmill on Tuesday and Thursday.

• Rest from both strength training and aerobic exercise for at least one full day each week to give your body time to recover.

Cooling Down - End each workout with 5-10 minutes of stretching.  Include stretches for both your arms and legs.  Move slowly as you stretch and do not bounce.  Ease into each stretch gradually and go only as far as you can without strain. Stretching at the end of each workout is an effective way to increase flexibility.

Give me another year and I'll show off my six pack abs like these hottest in the poster LOL. Yes, they somehow inspired me to work out on a regular basis ;-)