Exercise Information

10 User Friendly Habits for Successful Home Gym Training


Are you dissatisfied with your current training program? Are you not achieving the results you had hoped for when you started training? If you are you stuck on a fitness plateau and are in need of some tips on how to start seeing progress then keep reading.

I am sure you want to see results from your training program (why would you do it if you didn't want to see results, right?). You can start seeing measurable results again and break through those training plateaus by incorporating one or more of the following success habits for successful home gym training. In my ten+ years involved in the fitness industry and helping hundreds of people achieve their fitness goals, I have found these habits very valuable tools when it comes to seeing results from your training. I recommend using the ones that work for you and breaking through that training plateau!

Fitness Success Habits:

1. Set Clear Goals: Unfortunately a lot of people head to the gym without clearly identifying what it is exactly that they want to achieve. I suggest you nail down a specific goal to train for. I have found that when my clients really nail down a purpose to train for they always get better results. I find it interesting that when people focus on training for a special event they usually see better body composition results even though they weren't focusing on that. I recommend picking a road race a few weeks out, a list of mountains to hike, a special date to look your best at, or a special competition to get ready for.

2. Have a Plan: Now that you have a compelling goal to train for you need a plan. I hang out in gyms a lot and most of the time I see people wandering around the gym with no plan at all. If people do have a plan that they are following, often times the plan is not appropriate for that individual. The best advice I can find is to get an individualized plan suited to the goals you have laid out. See habit number 10 below to learn more about getting the right plan for you.

3. Use Progressive Overload: "If you do what you have always done, you will get what you have always gotten." You need to progress in order to make your body change. This is a key habit that should be followed when it comes to training the human body. In order to see the physical changes you are looking for, you want to focus on improving from workout to workout. You can perform one or more reps than last time, lift a slightly heavier weight, and do the same amount of work in less time. The key is to challenge the body by progressively and systematically overloading the body in an intelligent manner.

4. Utilize Planned Variety: On average, the typical individual will adapt to an exercise program in 3-6 weeks. If you have been following a specific routine and you are not seeing results, then it is probably time to start mixing things up. You can change all kinds of things to get some needed variety in your program. You can change the overall format (switch to circuit training, supersets, etc.), change the number of sets, change the number of reps per set, change the rest periods between sets, change the exercises you are using for a given muscle group, change the grip or hand position, and you can even change the speed of movement for the exercises. The options are almost unlimited so don't bore your muscles with the same old exercises with the same old 3 sets of 10 repetitions. Variety is the spice of life and a key factor in seeing continued progress.

5. Select "Money" Exercises: Simply put, some exercises deliver a lot more benefit than others. Multi-joint, compound exercises like snatches, cleans, squats, deadlifts, lunges, step-ups, bench presses, chest presses, seated rows, bentover rows, standing overhead presses, lat. pulldowns, pull-ups and chin-ups should make up the core of your exercise selection. No matter what your goals are you will get far better results by making the exercises listed above the core of your training program.

6. Keep a Training Log: "But Kyle, I don't need a training log, I can remember what I have done before in my head." I hear this one all the time, usually from the same people who are not seeing any results from their efforts. Listen. If you want to see progress from your training, don't leave things up to guess work. Remove all doubt and start tracking things. Track your progress via measurements such as body fat percentage, girth measurements, and body weight. Your training log can help you learn from your prior mistakes and help you achieve the results you are looking for at a faster rate.

7. Track What You Eat: Some experts say that 75-80% of your overall results are totally due to your nutrition. This may be surprising to you but you can gain muscle or lose fat on the exact same program. Your nutritional intake will totally dictate your results so if you really want to make some progress it can be a good idea to periodically track what you eat so that you can make sure that you are eating in a manner supportive to your goals.

8. Periodically Evaluate Your Progress or Lack Thereof: No program works forever and no matter how effective a given program was you should mix things up when you are no longer seeing results from your efforts. The only way to judge the effectiveness of a training program is by the results it is producing or not producing. Some experts recommend checking your progress every 1-3 weeks to see if you are improving in the areas you want to. If you are not seeing improvements then that should be a mental note for you to make some changes. If you are seeing results, keep training until that program no longer delivers.

9. Find a Great Training Partner: A great training habit that has the potential to improve your fitness results is to find a dedicated training partner. Choose carefully. You want someone who will challenge you, someone positive, someone to keep you on track, and someone who will help improve your training. You don't want someone who is unreliable, negative, and lazy. Choose wisely and this training habit could mean renewed progress!

10. Find Coaches and Mentors: Coaches and Mentors can help save you lots of frustration. Coaches and Mentors have been there before and help you achieve better results at a faster rate. They know little tricks to help you get back on track towards the results you want, so do yourself a favor and invest in yourself by learning from these experienced teachers.

There you have it, ten success habits to help you break through those stubborn training plateaus. Implement some of these suggestions and I am sure that you will get back on track towards your fitness goals. Enjoy your training and keep focused on your goal.

Train with purpose,

Kyle

Kyle Battis owns and operates Professional Fitness Coaching based out of Concord, NH. Kyle specializes in body transformation programs, athletic performance enhancement programs, and home gym training. If you want a collection of ideas to add some variety to your training please visit http://www.HomeGymSecrets.com You'll have access to some amazing audio interviews Kyle has done with top-fitness professionals and you will receive a Free E-Book, "The 20 Essential Secrets to Building the Body and the Home Gym of Your Dreams," just for visiting. Kyle can be contacted by e-mailing him at kyle@homegymsecrets.com.


MORE RESOURCES:
Health and Fitness:Exercise Articles from EzineArticles.com
08/01/2019 08:22 PM
Active Recovery for Exercise
Active recovery is important with exercise. This article explains what active recovery is and the gives examples on how to recover actively. Resting can be a good idea but there are other ways all of us can recovery actively which may be very beneficial.
08/01/2019 07:34 PM
Best Chest Exercises-Effective Chest Workouts
If you want to get a bigger chest but clueless about the best exercises, this guide on the best chest workouts would be useful to you in more than just a way. Believe it or not, tweaking training regimen is one of the most common mistakes that a lot of beginners and advanced bodybuilders commit while expecting better chest building results. If you want to get into the right track for big gains, this piece of information is just meant for you.
08/01/2019 07:16 PM
Tickled by the Pickle
A fun and healthy way to spend time with friends and family. This sport is exploding all over the globe. If you haven't heard of pickleball, you are in for a great awareness charge.
08/01/2019 06:50 PM
Trying To Build Muscle Requires a Proper Exercise Routine And The Correct Diet
Building muscle mass requires the correct exercise routine. Of course you will the correct diet that will provide you with the proper nutrients and protein to reach your goals.
06/06/2019 03:00 PM
How to Stay Fit During Hot Chilly And Humid Climates
Working out works wonders on your health and life expectancy. Exercise for 30 minutes on daily basis is too good for your body. Here's how you can adjust to the climatic conditions of your region and become fit and fine.
06/04/2019 10:38 AM
Putting Off Exercise? Two Ways to Regain Motivation and Stop Procrastinating Workouts
You told yourself you'd hit to the gym after work. But work was more hectic than you thought. Now you're drained. You drive home, clean up a bit, but then you make the mistake of sitting down. You can feel your energy fading - along with your motivation.You know you should get that workout in.
05/16/2019 11:58 AM
How Far Is A 5K Race
Running a 5k is becoming a very widely held goal for many beginner runners, it seems to be something that is easy to imagine doing and for a complete newbie not too daunting a prospect. It's a distance which with a little constant training most people could build up to running without rest in as little as 6 to 8 weeks. Many charity events and road races now use this specific distance as it's a good starting point for most folks and you don't have to be an elite athlete...
05/13/2019 01:56 PM
6 Interesting Fitness Classes You Probably Haven't Tried But Should
Head to a group fitness class to keep your workout routine interesting, challenging and fun. You'll get the best of both worlds - an fun workout with the structure and guidance necessary from a qualified instructor. There are so many options out there now for group classes. Choose from aerial yoga and rebounding to underwater spinning, cardio circuits, pilates reformer classes and so much more.
04/30/2019 04:08 PM
Exercise to Failure for Muscle Growth - Fact or Fiction
When reading about muscle growth, such as with weight training, and other forms of resistance training, you may see that you need to exercise to failure to grow bigger muscles. But, is this really the case? Maybe yes and no.
04/29/2019 11:55 AM
How Excessive Exercise Might Negatively Affect Your Health
Doing exercises is a great thing and it would seem that exercising even more ought to provide more gains. However, too much workout does have various side-effects which you should be aware about.
04/24/2019 11:38 AM
Cardio and Strength Training - Five Reasons to Combine Both
While cardio workouts are great, their overall benefit might be dramatically increased if effectively combined with weight training particularly when trying to lose weight. This article looks at five reasons why it is important to combine both types of exercise when trying to lose weight.
04/24/2019 11:36 AM
Health and Fitness Advice
The article provides a concise introduction to working out. Learn the basics of setting up a workout routine, recovery, nutrition, and warmups. General lifestyle tips are also included.
04/23/2019 10:20 AM
Early Morning CrossFit Exercise
If your CrossFit workout is not part of your first hour of the day, you're missing out on a ton of benefit. Even if you prefer a later exercise program, exercise the first 30 or 45 minutes of your day and watch your health and productivity explode! A morning exercise routine and healthy meal WILL take not only your CrossFit program, but your whole life to a next level! There is a reason the gym's open early in the morning. Exercising first thing in the morning, followed by a good shake or light breakfast may be the best thing you can do to change your production. It will allow you to open up your schedule and will speed your metabolism and energy for the day.
04/23/2019 09:38 AM
Black Hills Rock Climbers and Finger Strength
As a chiropractor in Rapid City, SD, I see a number of rock climbing athletes. Our surrounding Black Hills and Badlands are a treasure trove of climbing adventures.
04/15/2019 11:15 AM
Is CrossFit The Only Workout I Need?
As the New Year approaches I thought it was time to decide if I tweak my workout program or stick with what has been working in 2018. I know the newest and best exercise programs seem to surface about this time of year and I want to dig deeper into why I think CrossFit is not only the beat workout, but why it might even be the only workout you need.
04/08/2019 09:26 AM
Tips to Increase Fat Burning During Your Exercise
There are certain ways of exercising that can help you significantly burn more fat during your workouts. Applying these little tips will help in no small measure to increase your fat burning capability while you exercise.
03/01/2019 01:59 PM
Exercises and Workouts - What To Look For When Choosing A Stationary Exercise Machine
When it comes to choosing a cross-trainer or stationary exercise machine, there are a few things you will need to be on the lookout for if you are going to purchase one you will enjoy using for some time. Many people think choosing a stationary exercise machine is easy and you need to find one at your price point, but there are many other factors to consider. Let us go over what some of these are so you can shop wisely.
02/25/2019 02:59 PM
Exercises and Workouts - Should You Consider L-Leucine Supplementation?
When it comes to keeping your progress intact where your workout sessions are concerned, there is one thing you will want to focus on, and that is healthy amino acid supplementation. Most people are already aware of the importance of protein powder for enhancing their results. Also, protein powder is an excellent addition to any diet plan and something you need to think about adding on a regular basis. However, beyond that, certain amino acids also play critical roles in your progress, and if these are overlooked you could be missing out on several benefits. One particular amino acid that seems to be especially important is L-Leucine. What does it do and why should you take it? Let us look at this in greater detail.
02/18/2019 02:59 PM
Exercises and Workouts - Three Ways Exercise Benefits Your Mental Health
If you are planning on becoming healthier and improve your overall well-being, it should come as no surprise to know exercise is one of the most critical factors for your success. However, what many people do not realize is exercise also boosts brain health. It is going to do so much more for you than help ensure you can keep your weight in a healthy range and protect your heart. It will also keep your mind sound as well.
02/04/2019 02:59 PM
Exercises and Workouts - Top Tips For Realizing Fitness Success
If you are a person who has set a new goal and seriously plans to achieve it, there are a few steps you must take to ensure the best results. How can you guarantee you will put your best foot forward as much as you should? Having a solid game plan is an absolute must. You cannot get from point A to point B without clear-cut directions, so that is what this is all about. Here are a four important tips to keep in mind.
01/24/2019 09:55 AM
Focus on the Big Picture
When I want to start or create something that I have never done before- be it exercise or something that calls for growth, development, and consistency- I find that it is important for me to take a look at the whole picture and then take bite-size pieces that I create instead of trying to figure out. Why not figure out? Well, I can only figure out things I have done before.
01/18/2019 01:59 PM
Exercises and Workouts - How To Get More From Your Treadmill Training
If you are someone who is interested in getting fit and improving your heart health, walking, jogging, or running might be a natural choice for you. Many people find one of these to be a perfect way to help improve their health and they go on to do so, seeing great results. But, if you are currently using your treadmill and not seeing ideal results, you need to ask yourself "why is this?" What could be preventing you from seeing the success you desire? The answer is often a few simple things.
11/28/2018 12:57 PM
Power Up With Plyometric Training
Improve conditioning, increase muscle development and propel your physique to new heights! While these moves may seem better suited for the playground, they're actually beneficial to those of us a few years beyond playtime.
11/26/2018 03:39 PM
4 Words Every Exerciser Should Remember
After nearly 40 years of regularly exercising, this senior exerciser discovered 4 little words that serve as his motivational mantra. Perhaps this little hint can help you get your exercise program going, and, more importantly, keep it going.
11/19/2018 02:17 PM
4 Effective Strategies To Change Your Life and Become Healthier
Change can be difficult and habits hard to break. Here you have 4 strategies that are guaranteed to teach you exactly how to master your mindset and make a change that lasts forever.
11/19/2018 01:18 PM
Reverse-Grip Pressdown - Hit Your Tris In A Whole New Way!
Q: I've heard that the reverse-grip pressdown works the triceps lateral head better than the standard pressdown does. What's the best way to perform this exercise?
11/19/2018 01:00 PM
7 Most Effective Variations On The Curl
Big arms are the mark by which recreational lifters and professional bodybuilders inevitably make comparisons. In fact, they have their own lexicon: guns, cannons, firearms.
11/12/2018 12:17 PM
Six Weeks To A Sexy Stomach
Jump-start your fitness programme with an ab routine that's guaranteed to work! Many women come up in the gym and ask about "training secrets to success.
11/12/2018 12:10 PM
FAQs On Back Training
Answers To Frequently Asked Questions On Building A Broader Back How would you define your back training? If you've been pushing the weights for a while, you've probably discovered that certain bodyparts are rather stubborn.
11/09/2018 12:26 PM
Gains Over 40 - My 5,000th Workout
BEEN TRAINING SINCE THE "IRON AGE"? Q: I've been lifting for about 20 years now, and I often struggle with joint pain and flexibility issues.
11/09/2018 09:54 AM
Round Out Your Delts For Bigger Gains In Size And Strength!
Shoulders are one of those rare body parts that are often both overtrained and undertrained. Allow me to explain: With delts playing a part in all chest pressing movements, it's easy for them to be overtrained and so come up short when shoulders are worked.
11/06/2018 02:48 PM
5 Cast Iron Principles For Rock Solid Results
Here are the best principles for arm training: Overload Principle, Cheating Principle, Forced Reps Principle, Descending Sets Principle, and Rest-Pause Principle. In order to force a muscle to become larger and stronger, you must continually overload it with increasingly heavier weights.
11/06/2018 02:19 PM
Exercises and Workouts - Four Checks To Make During Your Cardio Workouts
When it is time for a cardio session, what do you typically do? If you are like many people when working out, you hop on the machine and begin exercising. There is not much thought put into it; you have done this a hundred times before so you know how the process goes. However, next time you have a workout planned, you may want to slow down and think about what you are doing a little more. Here are four checks to make to help you know what you are doing during your cardio workouts. They will help you to get better results.
10/25/2018 02:04 PM
Legs You'll Love
While most men spend much of their workout time focusing on the muscles above the waist (chest, arms, back), let's face it, ladies are often more concerned about the parts below the waist. Whether you want to run faster, get stronger or look absolutely killer in a short skirt, your leg work probably takes up a big part of your time in the gym.
10/01/2018 02:56 PM
Exercise Does Lower Blood Pressure!
Can you "walk off" your high blood pressure with an investment of just two hours a week? Read the results of this exciting new study...
09/26/2018 01:59 PM
Exercises and Workouts - Four Ways To Boost Your Heart Rate
For many people, hitting the gym is very challenging. It takes time away from your busy schedule and often you are too tired in the first place. However, what you need to remember is exercise does not necessarily have to take place in the gym. There are many ways to fit in a great workout session without even stepping foot in a commercial gym establishment. All you need to do is get your heart rate up. Do this, and you will be burning calories, strengthening muscles, and seeing results.
08/16/2018 03:00 PM
Exercises and Workouts - Running Is Not Always Ideal For Fat Loss
It is true; exercise is good for you. Physical activity will lower your blood sugar and is beneficial to your heart. But what do you think is the best way to lose body fat? Is it to go for a long run? Many people hold this notion. Moreover, it is quite understandable considering many realize to lose weight; you have to burn more calories. What better way to burn calories than to go for a run? However, there are some factors you may be overlooking that could be preventing you from seeing the results you are hoping for.
08/02/2018 02:59 PM
Type 2 Diabetes and Exercise - Are Adjustable Dumbbells Worth The Cost?
Strength training has emerged as being a powerful diabetes prevention strategy over recent years. As people age, the risk of developing Type 2 diabetes rises partly because of the loss of muscle mass. Muscle is the body's leading clearinghouse for blood sugar and accounts for roughly 75% disposal of sugar. Strength training is the most effective type of exercise for building muscle. A body strengthening regimen can be accomplished with two one-hour sessions each week. You could train in a gym or your home. If you are someone who loves doing home workouts, one thing you might be considering purchasing is adjustable dumbbells. Adjustable dumbbells are dumbbells that allow you to change the weight without having to change the dumbbell. They can be great space savers, and it seems, would make perfect sense for that at home workout.
07/25/2018 04:30 PM
How to Like Exercise
Too often exercise is seen as a bitter medicine that has to be taken. By learning to enjoy exercise, fitness goals and weight maintenance go on auto-pilot.
07/25/2018 11:48 AM
Why You Should Walk
A walking exercise will benefit your health many ways. Exercise and a physical activity are good activities for just about everyone. There are four main activity types and each type has a different movement. Walking will give you many of these excellent benefits.
07/25/2018 09:50 AM
10 Ways to Burn Extra 300 Calories a Day
Do you want to shed extra pounds by burning calories but hate diet food and strenuous exercise? Listed here are the easiest ways to burn extra 300 calories during your day.
07/23/2018 02:37 PM
Walkers Should Eat a Proper Diet
Walking is a terrific exercise for any one that needs to do an activity. This is one that is a great one for any one that must do an activity. Walking is a great sport for anyone but the 40 plus community it is great.
07/19/2018 12:34 PM
8 Smart Ways for a Full Body Workout
Are you trying to follow a workout routine and are unable to do so because of a hectic schedule? Many of us find it a bit of a challenge to follow a workout regime because we are so entangled and caught up in our daily routines that we are unable to make extra time. Often it is when we fall ill, or when the doctor orders us to insert a workout session in our lives every day for at least an hour; then we realize its significance.
07/16/2018 02:59 PM
Exercises and Workouts - The Secret To Becoming Naturally More Active
If you are someone hoping to make improvements in your health, there is no question adding more activity to your day is on your list of "things" to do. No matter how you look at it, a mobile body is healthier than one that is immobile, and as the saying goes: "a body in motion stays in motion." Often the hardest part of being more mobile is getting the process started. So this said, what can you do to ensure you are not sitting around? How can you become one of those people who naturally craves exercise? It is not as hard as you may think.
07/09/2018 02:59 PM
Exercises and Workouts - Three Secrets Elite Athletes Know About Recovery
As you go about your workout program, one aspect you will want to keep in mind is how your recovery is progressing along. Recovery is something that is a constant effort and must always be monitored for the best results. If you are not recovering, you will pay the price. You will not see the strength progression you are after; you will not be feeling your best, and you may even come to hate the process of working out altogether. The good news is recovery is something you can work at improving. When you understand a few fundamental concepts, the process becomes much more comfortable.
07/09/2018 09:38 AM
Staying Fit In This Age Of Running Against Time
In this day and age, when we are all running round the clock to meet deadlines, some very simple tips might help you reach that place of fitness that you always wished you could be at. These tips are outlined in this article.
07/05/2018 01:59 PM
Exercises and Workouts - Three Tips For Better Foam Rolling
Foam rolling was once a technique used by professional athletes and coaches. Nowadays it is an everyday practice for people at all levels of fitness. So as you go about your recovery strategies after working out, one of the main techniques you may want to consider utilizing is foam rolling. It is now one of the fastest and most effective ways to work on those tired muscles and help prevent injury.
07/01/2018 10:13 AM
When Being 'Ropey' Is A Good Thing! Join the Battle Rope Revolution
In recent years battle ropes have started popping up in gyms, and not just the CrossFit / Functional type gyms! As you've probably gathered from many of my workout videos I'm a big fan of battle rope exercises - I even have one set up in my garden! So why am I such a big fan!?
06/28/2018 02:59 PM
Exercises and Workouts - Figuring Out The Best Type of Squat For You
As you hit the gym to improve your fitness level which in turn will then improve your blood sugar sensitivity and go on to enhance your Type diabetes management, you will want to consider adding squats as one of the main exercises you choose to complete. Few other tasks are going to be as beneficial as the squat. This exercise is a compound movement pattern that will help ensure you are putting sufficient amounts of stress on all the lower body muscles.
06/21/2018 08:18 AM
Why There Are No Fat Vampires
Where are the fat vampires? Learn how their late night lifestyles keep them strong and lean.


home | site map |