The first and the foremost step for getting into shape is by defining your comfort zone and then coming out of it. But if you think being a member in the gym is too costly for you, or you don't have time to hit the gym, then there are other ways out. Whatever may be the reason, we have a Great news for you. Yes, because of the magical powers of World Wide Web, you can simply do a healthy workout regime at your home, in your garden or your terrace. All you need is a phone, tablet or PC. There is large number of Best Online Fitness Programs available nowadays, which you can use at your own convenience. All you have to do is purchase online and start your own workout regime at your home. These online programs not only give information about exercise but also about your perfect diet chart, Meal times and give guidance on how to eat healthily. These best online fitness programs offer you many state-of-the-art fitness programs that can be easily followed in the home, gym or any either place and can easily implemented into your personal routine. It is also important to monitor these monthly fitness training programs on regular basis. There are many types of online fitness programs available like full body workout for men, full body workout for women and many such fitness programs.
Now you must be thinking about what is this full body workout training program?
Well! We always look out for time efficiency for every other sector of our lives. Then why not the same rule for work out in the gym? Yes, you heard it right! When you will go for full body workout program, you will achieve your fitness goal by spending very less time in the gym as compared to workout done for an individual body part. Apart from that some other benefits of Full Body Workout Training Program for Men and Women are
Thus, you can see how you can avail best online fitness training programs that have benefitted a lot of people, especially for those who lack time to hit a gym. So, don't waste time and get a perfectly toned body with Level up my fitness, through any of our best online fitness programs.
Exercising daily should be in your routine, just like walking, talking and eating on daily basis. If you have a lower level of fitness, this is the right time to start off any total body workout routine to achieve a healthy heart rate.
Full Body Workout For men should never be a miss because it helps to tone up the body as well as all other major muscles of the entire body. It is good to increase the fitness level to a satisfactory level. Your routine of working out can benefit you in multiple ways. Every routine of working out the whole body is capable of boosting energy system of our body to help us drive greater energy expenditure. It is in the case when your work-out requires the use of two or more limbs at the same time, like using the arms and legs together.
Heart, body, mind, and soul are directly linked to each another. Best Online Fitness Programs are a great way to keep them on track. It does not matter that you are of what age; keeping a body healthy is need of every individual. You are unhealthy if you are not feeling fresh and energetic whole day, feeling less confident to move socially, don’t feel like eating anything, always worry for people's eye and finally can end up too low morale and depression. All of these conditions become a key reason for gaining weight and gradually you become lazy and less confident. In a research, it has been revealed that to deal with daily anxiety, challenges, and frustrations, people start eating cookies, chocolate, and nuts. This again increases their problem, often beginning in childhood, may continue into adulthood and appear to go unnoticed because it's just a normal part of life. In order to deal with and manage this kind of feelings requires a lot of patience and persistence, especially in the cases where food is used as a way to cope with the difficult situations
More and more of the population is going for Best Online Fitness Programs because other than informing you about various exercises, structured meal times, customized diet chart according to person's schedule, needs and lifestyle are taken care for you to stop compulsive eating and start becoming healthy. There are many online fitness programs available but you should always choose the reliable one because it is all about your health and your life. “Sal Aloia Fitness” is one of the best sources for building strength through their custom full body workout. They provide customized programs based on your needs and if you looking for full Body Workout for Men or women, do visit https://www.levelupmyfitness.com For the low price of membership they offer various programs based on your custom needs along with having the peace of mind that an ACE certified personal trainer has put these programs together so you can be assured that results will follow. If you are overweight, unhealthy and tired all of the time then there is no use in staying depressed about it. The Full Body Workout Training Program is what all you need and it’s time for you to commit to smart programming which is what levelupmyfitness.com offers to all of its members.
Let’s take a glance at what a full body workout training program will give you;
Customized full body training program is designed for benefitting you in minimum possible efforts. Its specialties are mentioned below;
See how our Full Body Workout Training Program works
An ideal full body workout exercise will train your chest, shoulders, triceps, back, biceps, and forearms. Squatting will always take care of the quads, hamstrings including your calves because they will get some stimulation as they help you to stabilize your squat. Your abs will get benefitted because working on all movement patterns that we suggest are meant to be a full body workout and so work to brace your spine also. “Sal Aloia Fitness” has benefitted numerous people; you can even become healthy even if you are lacking time to visit the gym on a daily basis because we offer Best Online Fitness Programs to keep your mind, body, and soul healthy forever.
Get convenient and optimized results with your Precious gym time with a Monthly Online Fitness Training Program!
When time is limited health and fitness may seem like a tough priority to put in place with our busy daily lives. Finding reliable and smart programming that takes your time into account while still enabling you to get the results you want is a major key for reaching your fitness goals. Sal Aloia Fitness (levelupmyfitness.com) provides the convenience of having great programming month to month for continued gains in the gym and for your body. Members of Sal Aloia Fitness end up saving themselves a ton of time by having the ability to login and get the new monthly workouts at anytime. No more worrying about doing research online for “suspect” workout programming which probably doesn’t work for the average person. In addition to updated monthly workout programming our members gain access to stand alone programs like Level Up Strength, which is a three to six month program, designed to build foundational strength utilizing tried and true strength training exercises and rep schemes to allow for maximum strength gains in the novice or beginner trainee. We also offer accessory programs like Level Up Arms and Level Up Glutes which are both customized to work in tandem with the monthly workouts. Additional content and workout plans include our fantastic fat burning full body workout training plan, road warrior workouts and bodyweight only workouts. Feeling like doing a different exercise or have a nagging injury that you want to train around? No problem! Members have the ability to substitute or modify exercises as they please with our exercise substitute list. Yet another level of versatility that comes with membership access. At Sal Aloia Fitness we focus on keeping the average trainee in mind for each of our programs and this means great results and continued progress without the unnecessary over-training you will see in most other programs that end up burning you out. One of the best features of being a member is actually having the ability to get personalized weekly training feedback via email from certified ACE personal trainer, Sal Aloia, which creates such value that it’s like having your very own personal trainer at a fraction of the cost! Check us out today and get your fitness plan in place for just $30 a month without wasting any more time. Your body and health will thank you!
We are quickly approaching the end of the year which is traditionally a time where many start to imagine what they'd like to accomplish in the upcoming year. Whether your goal is health, fitness, business or personal related it's very healthy and beneficial to have something to shoot for with an end goal in sight. However, being able to carefully pinpoint exactly what you would like to accomplish and whether or not that is realistic within a certain time frame is what we all need to focus on if we don't want to become another statistic of failed new years resolutions. By the way, what may seem like an unrealistic goal in the short-term usually makes for a good goal to strive for in the long-term so don't just throw an idea away because it may be too hard to accomplish under a limited amount of time, but rather keep that goal as an over-arching premise on which you set realistic short-term goals to get you there. Which leads us to coming up with a plan that will enable you to succeed by creating highly attainable mini-goals which allow you to continue to progress towards your main goal. Mini-goals also generate a sort of positive momentum in that by seeing positive results in the short-term you will gain confidence in your plan which will increase your commitment to the long term goal and increase your chances of success. I'll give you an example of how I've tackled my goal from this year which was to get down to 10% bodyfat after a few years of dirty bulking for mass gains.
1. Identify Your Goal - Get to 10% bodyfat by the summer (5 months). I was 243 lbs in January last year so I figured I would need to get down to 215 lbs by June and I would hit 10% BF...
2. Come up with mini-goals to track progress - I knew I would need to lose at least 28 pounds by June which meant I needed to lose at least 5.5 lbs/month or 1.3 lbs/week. This is a healthy amount of weight to lose given the time frame and would also allow me to minimize any lean mass loss in the process.
3. Plan - Figure out my maintenance calories by getting a ballpark figure from many calori/macro calculators available (I used iifym.com) and subtracting 10-15% for weight loss. I think decided on a comfortable macronutrient split (40% Protein/40% Carb/20% Fat) that I could stick with on a daily basis by tracking on the MyFitnessPal app.
4. Commit to the plan and evaluate - I started eating what I needed to in order to stay within my daily macro/calorie requirements by tracking everything I ate and weighing myself once a week.
5. Re-evaluate/Be Flexible - You will know that you need to re-evaluate your plan if you're either not hitting your mini-goals any longer or if on a bigger picture basis you may need to re-evaluate your goal based on your results up until this point. For me, I was on track in terms of weight loss, however, I was quickly starting to realize a few months into my plan that my goal weight of 215lbs was not going to get me to 10% bodyfat. Like many people, I underestimated how much weight I actually needed to lose. So I re-evaluated my goal based on the progress I made thus far by giving myself a few more months to drop below 215 and try for 200 lbs. I ultimately hit the 200 lbs mark three months later (August) than what my original thought process back in January had me believing.
Everyone is different and while fat loss may not be a goal of yours for this upcoming year, this is my general five step template on how I personally approach goal setting and planning. Without a real plan in place you're only kidding yourself into believing you can achieve a set goal, especially something which will take a good chunk of your year to accomplish if you look at it realistically. However, being flexible and honest with yourself is just as important because this mindset allows you to be your own critic and pinpoint any adjustments which need to be made.
If you're like me and want more than just an ordinary workout that just burns calories then it's time to start training and this is what I offer to my members. Training means you are working towards a bigger goal and not just going through the motions on a daily basis just to say you went to the gym and broke a sweat. Training , just like goal setting, means that you have a distinct plan in place that enables you to achieve your goals. Training is not for the ordinary, but is for those that want more out of the hard work, energy and most importantly time that they're willing to commit to in order to achieve real results. This is what I'm offering to my members here and my hope is that more and more people view the precious time they commit to their bodies as a time of training. I know there are many who are confused by all of the programs and workouts that are offered, but this is a place that I want my members to come back to time and again for reliable and high quality programming which gets them the results they desire.
Commitment and change. Two buzzwords that I'm sure you see everyday, especially when it comes to the fitness industry, but what do they really mean for each of us? There's so much psychology behind each of these ideas and mindsets so what I'm going to try and do is explain what each has meant to me and how I've harnessed my personal commitment to invoke positive change in my life. Both ideas are absolutely intertwined because in order to achieve your goals you can't realize positive change without having been committed and vice versa. For me, the hard part is not only finding and honing your personal commitment to your goals in order to achieve successful change, but it's the focus on maintaining the good habits thereafter by creating your own personal lifestyle.
There have been two occasions for me over the last 10 years which I found myself defining my own version of commitment. The first occasion happened in my late twenties when I was sixty pounds overweight and most recently last year when I was around fifty pounds overweight. Each scenario was different though in that the first case was mostly due to laziness and terrible eating habits catching up to me while the more recent case was more from going through a "dirty bulk" in an attempt to put on as much muscle as I could in a two to three year period (more on this in another post. I do not suggest dirty bulking...) In each scenario though I had come to the same realization about myself. I needed to lose all of this unnecessary fat and I promised myself that I would use whatever power I had in me to commit to the goal of losing fat until I could look at myself in the mirror and be proud of what I saw. Some would say this was a vain goal and that I should have viewed it instead by gaining the positive health benefits of having lower body fat, but I'm being honest and I think most people at the end of the day want to be happy with how they look, aside from the usual health benefits. So what does my version of commitment mean? It means that when I wake up each morning I make a silent vow to do what is needed to get me to my goal and having a plan in place that allows me to achieve my desired result. I realize that not everyone works the same way, but at the end of the day each of us needs to figure out what motivates us to reach your set goals because if you don't have the proper motivation that's when we "fall off the wagon".
1. Figure out why you have a certain goal in mind and what sparked your initial motivation to acknowledge the change you are seeking. Keep your goal short and sweet while restricting yourself to one major goal at a time. List out all of your short term and longer term reasons as to why this goal is important to you and be brutally honest with yourself when doing so. Once you have your list pick out those that really make an impression on you and decide if these reasons are enough to keep you on track and motivated for a long period of time. This should now give you a taste of what your personal motivations are along with allowing you to understand your personal commitment.
2. Have realistic expectations along with smart time estimates on achieving your stated goal. In the example of my fat loss, I wanted to lose a certain amount of weight over a duration of time. So if it's January and you want to lose 30 pounds by June, this is a relatively healthy and achievable goal (assuming you indeed have 30 pounds to lose). since you would need to average five pounds a month for six months (1-3 pounds a week of weight loss is within a healthy range). A mini-goal for each month would be to hit that 5 pound weight loss at the end of each month to ensure you are on track.
3. Have a plan. It's one thing to say you want to do something and it's another to actually know what to do about it. In the case of the fat loss goal, you should first establish what your eating on a daily basis and review what you can eliminate. An easy place to start is eliminating liquid calories (sugary, high calorie drinks, milk, alcohol, etc...) so you would commit to drinking water with your meals and nothing else. Maybe you'd like to stick to whole, nutrient dense and fibrous foods that allow you to be satisfied for longer periods of time in order to avoid cravings or snacking throughout the day. Or maybe you decide you want to count your macronutrients or calories using an app (MyFitnessPal) to really get a gauge as to what your eating and how much. You may also want to have a consultation with a good nutritionist to start learning more about the food you eat and gain more knowledge so that you can make smarter choices when it comes to meal selection. Whatever you plan on doing just keep it simple at first and don't try and change too much too fast. Change one or two things with your diet and stick with that for a few weeks. You will see that this not only makes it easier for you to stay true to your commitment, but that the positive change you've been seeing over the last few weeks will build momentum for further change going forward.
4. Partner up with a friend or loved one who may have a similar goal and hold each other accountable. There are going to be times where our will power will give way and nothing helps us to get back on track then good old fashioned accountability and guilt.
5. You will lose battles here and there, but you will WIN the war. Consistency is key, but you will experience days that were not perfect or downright terrible. It's OK! Embrace the failure and learn from it by going back to your list of reasons that motivated you in the first place. Re-commit yourself starting the next day or meal and you will be stronger for it in the long run.
6. If there is ever doubt in your mind look back at where you started and how much you've achieved since that first day of commitment. Change is not easy, but it helps to re-assure yourself every once in awhile that momentum is on your side.
These are just some of the bigger points I thought would be helpful and inspiring for those trying to figure out where to start when it comes to a goal such as fat loss. Obviously there are many routes one can take in terms of diet, exercise and habits to achieve this goal, but I think these general guidelines are a good starting point.
Welcome everyone and join me in my journey to inspire and assist those looking to make health and fitness a priority in their lives. I've been very passionate about the subject over the last twenty years and my mission for this blog is for it to serve as an informative and real life experience backed area where new to intermediate fitness enthusiasts can go to for no-nonsense information that's aimed at results. I figured a good starting point for this blog and my members would be to go over the basics of home gym setup since I exclusively utilize my home gym for all of my training, all of my programs can be performed in a home gym as described here and I consider myself an expert on the subject through years of trial and error with my own gym. I absolutely love having my own gym specifically for the freedom that it gives you. The freedom to blast the music of my preference (Heavy Metal, Hard & Classic Rock, 90's Hip Hop and maybe even some 80's classics sprinkled in), the freedom to train how and when I want to and the freedom of having my personal space to escape to for some private Iron Therapy. Another big reason for making the switch to a home gym for many is that they just don't want to deal with the volume of people and personalities which come with a public gym membership. So having a home gym means no more waiting around for equipment and no rushing your own workout session in order accommodate others in the public environment. Then there is the cost factor of having a public gym membership versus owning your own home gym. For many, gym memberships can range anywhere from $240/year to $1,200/year with more than half of the gym's amenities going un-used by the member. If you take 1-3 years of your typical gym membership and use it wisely on setting yourself up at home it will pay for itself within the same time frame and after that you can consider the year over year savings from not having to pay the gym any longer. The last major and maybe best reason for wanting to train at home is there is absolutely no commuting involved. What a time saver! Just think about the time you spend to go to and from the gym. Now total that up and subtract it from your day to day. Depending on how inconvenient your commute is this not only can save you a bunch of time during your already busy week, but also saves you on aggravation and stress. For someone traveling 15 min. to the gym, training at home saves you 2.5 hours per week on a typical 5 day workout week. Just think about it. That's 2.5 hours you get to spend with family, run errands, get that project done for work, or spend it leisurely catching up on another two episodes of your favorite show! Not to mention more saving the gas and needless wear and tear on your car.
So here are my guidelines on setting up your home gym and while my personal home gym is much more diverse now compared to its first version, the basics of what makes it work still hold true.
Do you have the space? Now the most important thing about home gym setup is actually having the available space to create your personal home gym. I gather that if you're reading any further you will have at least 350 sq. ft. to work. If you do have an area of this size then it would be preferred to be in a basement or ground based space such as the garage or outdoor shed. This leads us to the next question.
Is the space durable? Can your floors handle at least 300 lbs of dead weight slamming down on it without cracking, breaking, or creating a new entry point to the level below? Please think hard on this because even if you think your good you may also want to consider if there is a sub-floor within the space you are considering using. For example, my gym is setup in a carpeted basement, on-top of a wooden sub-floor. I didn't realize I was on a wooden sub-floor until one night I was deadlifting and put a hole in that sub-floor so to this day I still have a "soft" spot in the carpet. So heed my advice here and check. Even if you have a sub-floor you can still possible (like me) to setup your gym, but it's something you either need to be careful of when dropping heavy weights or potentially getting a deadlifting platform built which will handle the additional force.
Is the floor/ground level? So your floor may be durable (concrete/sturdy flooring/etc...), but it may not be level. While having a few small patches of un-level floor can work it becomes a big problem if most of the floor is not level and your looking to do any major compound movement (which is what my programs are based off of). In cases where the ground is not mostly level I would recommend either having it leveled or building a platform or sturdy subfloor which enables you to lift on a level surface and avoid any potential injury risk.
How high is your ceiling? At absolute minimum your ceiling needs to be 8 feet high. While not optimal, especially depending on if your a tall person or not, an 8 ft. ceiling allows for all major home equipment to fit in your space, although you will need to be making adjustments on the type of exercises your gym can accommodate. For instance, if you're six feet tall and looking to do any type of standing overhead pressing it's just not going to work when you consider the length of your arms and the added height of weights at the end of those arms. Fear not though, it just means you can't stand and press. You can still do traditional sit down presses so you won't be losing much by way of variety here. It's just something you will be cognizant of going forward and will need to modify/substitute your standing pressing exercises for sitting versions.
Now that we have the physical space constraints worked out we are ready to move forward and look into equipment. Most people will have a budget and can't just get everything at once so I always recommend to start with the basics and slowly purchase more equipment as needed. Please see my Home Gym Setup page for a full list of recommended gym equipment.