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Hey, as my gym membership comes to an end in little more than a month I'm becoming more positive that it would be best to get some stuff and start lifting heavy, at home. Now, are there any specifics I have to pay attention to? I've been looking around on internet shops and found some nice gear but I'm not really sure what to look out for. The bench of my desire is adjustable in 3 different heights, 4 different positions (making it suitable for flat bench press, incline and even decline! ) with a max loadabilty of 250kg (conside my bw at roughly 80kg and that's more than enough for some time). The pricing should be fine with 80€ The squat rack is 87x120cm and 7x adjustable in the height between 100 and 170cm, weight 25kg itself and has a loadability of 350kg. There are also 3 holder on lower positions and you can put keep your weights on a mounting. Price 140€ and gummi feet. A 187cm barbell with 30mm. I don't have a lot of space but I was told that a long bar is important if you want to rack up weight. 30€ A neck pad 14€ a chair mat that covers the space where I'd lower the weight ~20€ regular weights 130kg; 170€ I already have some dumbbells with up to 15kg weight that would fit. The overall price would be little more than an other year in the gym and probably more worthwile. Are there things I have to consider purchasing these articles that I'm not aware of? It might be wort mentioning that my max bench press is roughly 85kg, with the deadlift at 80kg and the squat at 100 (although I have to go lower again to get better form). There's probably some imbalance between my lifts, I started squatting and dl-ing quite late. Thanks for any input, I can't provide links to these articles right now so I made the description. And sorry if there will be some inconvenience with the kg/ cm data

Hello there. I'm a 26yo skinny fat male, 182cm/68kg For the last many years I've been sitting in front of my PC playing games and learning programming. Since I didn't have money I couldn't afford eating burgers and stuff like that so I only ate what my mom cooked me, thanks to this I'm not overweight, but I do not have muscles while percentage of fat is pretty high I'd say (around 25%). For the last few monthes I've been doing some push ups and squats so I can do 24 push ups in a row. 5 weeks ago I was 71kg but decided to cut my calories intake (to 1500) and in 4 weeks I became ~67kg. A week ago I bought a pair of dumbbells that have some different weights and I can vary them (max is 18kg per dumbbell so it would last forever). I started eating 2100 calories a day and my aim is to get as much muscles as possible untill my body weight becomes 71kg again. I've googled for a workout plan with dumbbells at home and found this https://coachmag.co.uk/fitness/workouts/dumbbell-workouts but it sucks for me because some exercises in supersets such as Front raise + Shrug require different weights to be good for me, and since it's a superset I don't have time to change the weights. Unscrewing my dumbbells to change the weights takes about 2 minutes. So I'm looking for an alternative workout plan. I thought about mixing workouts of that workout plans so that I would have supersets comprised of exercises that requre kinda same weight, so I don't need to unscrew the dumbbells and change the weight, but I'm not actually sure if that workout plan any good for me or not, so I'll appreciate any tips and suggestions from you guys. p.s. my aim is to train for hyperthrophy, I'd like to get results as fast as possible and I'm not gonna skip legs days or anything like that, I wanna become super sayan or so, you know.. ka-me-ha-me-ha!!! gosh, I love DB, but having Saitama's physique is good too, he is kinda shredded I believe.

Well, I'm still here. The weather out here has taken a turn for the awesome, and we've had a very snowy fall. I have a very interesting road ahead of me now. A substantial portion of my bandwidth is going into getting this house buying thing across the finish line. The above is the view from the window. Yes, in Colorado deer are everywhere. There are issues with the inspection, and I'm hoping the Seller can meet with me near the middle and get us across the finish line. This will be fairly vague, but I'll keep you updated with the effort. Pending any luck, I'll be closed before the challenge ends. Exercise, foam rolling, and diet. This is just an on going battle. Getting away from microwaving my food, sitting on my posterior, and not taking care of myself is just a perpetual annoyance. Good news is I have been taking advantage of the weather and going for walks in the snow. My goal is simply daily activity, foam rolling, and eating right 2 days a week. Start easy. Faith. A touchy topic, but I would be remiss in not listing the biggest struggle I'm in. While I was in Korea, I ran into a sequence of men who were excellent examples on the faith. A lot of my questions were answered, and I made the decision to take my faith seriously. This means altering 20+ year old behaviors. Fret not, I'm not becoming some holy roller, the more I experience, the more I know that humility is one of the virtues I need to work on. I don't know what the metric is to measure this by, but this is where the majority of my effort is going for the foreseeable future. - Murphy's Roommate

Have you ever taken any online fitness courses ? How much have you payed for it? Are they lacking in any way? I've been training for years and I would like to now if a project like that would work. Thank you for your nice replies.

Hi, I am new to this group and had few questions that I wanted to ask. I am someone who used to be overweight and have lost considerable amount of weight recently (34kgs to be exact). I am 6ft tall and weigh about 72kgs now. However, my body is still out of shape and hence why I have decided to follow a work out plan that will help me gain strength, bring my body back in shape and build muscles. However, I cannot go to gym. It's too far way from my home and I have no time to travel that far right now. Does anyone have a specific work out plan that I can follow at home? I do have couple of dumbbells at home (weighing 3kgs each), but I was hoping for a work out plan that required no use of additional equipment - that's not a big deal though and I can buy heavier set of dumbbells, if required. I know nothing about building your body and can do with lot of help here. I hope I get some good advice here. p.s. I am sorry if similar thread has been made before, I am new here and will be browsing through this forum during rest of my day.

I read Level Up Your Life this weekend and was super-inspired to work out. Unfortunately, I'm having trouble breathing due to a (temporary!) lung infection, so I thought about Other Quests. One of my Quests is to make my current home a place I really enjoy being in. I'm a visual artist, and it's important to me for my space to reflect/channel my sensibilities. The book talks a lot about abandoning one's possessions in order to Level Up, but my house is really important to me. I can afford it. It doesn't hold me back from the other things I want to do. I bought the house three years ago, and, after a pre-move-in flurry of painting (three rooms), and installing a gallery wall... I just stopped. And there's a crap-ton of work to be done on it. There is: a horrible yellow hallway, a pathetic pastel yellow bathroom, a pile of grit-sadness instead of a patio under the deck, a walkway that's falling apart, a garden that doesn't think boundaries are a thing, a huge pile of art that needs a wall, an unpaved driveway, and no carport. All of which are First World Problems, I know. So I decided that the first step to a nice house would be dealing with the Lemony Hallway. It's both my biggest annoyance and the easiest fix. It's the main artery of the house, and it's Big Bird Yellow. I bought a few paint samples, slapped a few patches onto the hallway, conferred with my husband, and got started! I'll post shots after it's done and I've hung artwork on it. Has anyone else done any DIY level-ups on their Shires?

Last time on the Rebellion I'm back! My last couple challenges were a struggle to get through. I was tired, depressed, and fighting to find a way to come home. My spouse and I were living 3000 miles from home, and desperately trying to figure out work/jobs to make it happen. A miracle dropped out of the sky in March and I moved back home in April. We did it guys! My spouse and I are living in a gorgeous city in Northern Ontario close to our families (3 hours drive) and both have great jobs. I can't begin to express how lucky I feel or how grateful I am that we were able to make the move. The darkness lurking around inside the last couple years from being so fucking homesick all the time is gone. I can see my family and best friends whenever I want, go family camping, canoe with my best friends, and do all the things I desperately missed doing. I still wake up in our apartment thinking that this is all a dream and that its not real. So we made it there and back again! This quest is about coming back again, and finding out what to do next. I have been so focused on getting home the last couple years I was kind of at a loss for what to do next. How to actually make plans and settle down and building a forever home. Main Quest Health, wholeness and healing in body, mind, and spirit. Motivation I will face each day with an open heart, be adventurous in all the ways that piqued my curiosity, have specific long-term goals, and practice kindness and compassion towards myself. I will meet myself where I am with love, compassion, and without judgement. I will celebrate the smallest of successes and be gentle with myself if I fail, focusing instead on learning what works for me. I am a unstoppable, untamed and wild force of nature when I go through life with all of my mind, body and soul. Challenge Aim: Taking some inspiration from Biblo Baggins, who made it there and back again from the Misty Mountains as we ponder the future and what's next for me in the shire! I find it ironic that we know much about Biblo's life during his adventure to Erebor and back, but what happened to him in the time after until Frodo arrives in the LOTR? Now I am not a hobbit (I'm 6'0!!!) and have always related more to the elves in LOTR, but re-read the Hobbit this summer and related to alot of what Biblo was feeling. Feeling inspired for a hobbit challenge! Quest 1: Go Forward? The only thing to do! My fitness level wasn't were it was 6 months ago. I lost my consistency and habit of working out and miss it! My first quest is to complete 3 level 2 bodyweight workouts from the academy a week, for a total of 12 workouts. Quest 2: Party Like Hobbits! My spouse and I are in the midst of a 30 day challenge to fix our eating habits. I got out of control on sugar and junk food this summer and partied like hobbits with too much alcohol! Our challenge is to not eat sugar, chips, chocolate, or alchohol or pop for 30 days. 10 days in, things are going well and I'm working it into my challenge to keep motivated. Quest 3: A Morning to be Good on I have a never ending battle with sleeping in too late and not getting out of bed on time. It's been a struggle for as long as I remember. So this challenge, I'm going to try a tiny habit! On thursdays, I'm not going to sleep in past my alarm or reset it to a later time. Period. Any other day it doesn't matter (yet, will tackle it one day at a time).

Hello, I've created a small site that generates a Tabata (intervals for 4 minutes) workout (based on the equipment you've selected), and then allows you to execute it with a synchronized timer (+ videos of the different exercises).Perfect for home workout with limited equipment. Check it out:http://tabatagenerator.net/

Hello, I've created a small site that generates a Tabata (intervals for 4 minutes) workout (based on the equipment you've selected), and then allows you to execute it with a synchronized timer (+ videos of the different exercises).Perfect for home workout with limited equipment. Check it out:http://tabatagenerator.net/

I have been going to some poundfit classes at my local gym and really love the workout. Unfortunately, it only happens once per week. I want to start watching videos and doing it at home, but it's all really expensive ($20 for plastic sticks?). Does anyone know anywhere else I can get the sticks they use in class?Also has anyone else been doing this at home and how do you like it?

I only have a single 20lb dumbbell and a single 15lb dumbbell. I also only have about 5ft by 10ft of floor space due to the fact I live in student accommodation. I can nowhere near afford a gym membership nor have the time in the day, so I workout at home. There are plenty of workout routines online, however none I have found which can be done with my limited resources. Here is my current workout. I've been doing this or slight variations of this for about 2 months, and I am starting to see my beginner gains. day 1 - biceps, triceps, chest 3 sets, 12 reps, dumbbell curls 3 sets, 12 reps, triceps extensions 2 sets, 20 reps, press ups day 2 - abs, legs, biceps 3 sets, 10 reps, crunches 3 sets, 10 reps, sit ups 3 sets, 30 seconds, plank 3 sets, 10 reps, leg raises 3 sets, 12 reps, squats 3 sets, 12 reps, bicep curls day 3 - forearms, shoulders, back 3 sets, 12 reps, Hammer curls 3 sets, 12 reps, alternating shoulder press 3 sets, 10 reps, Kneeling One Arm Row (poorly as I have no bench) - How can I improve this for more efficient muscle gain?

Any good recommendations for a belt suitable for adding barbell plates to for weighted pull ups at home? Looking to purchase one because i do most of my pull up exercises at home on my iron gym and would like to start adding weight. For example, the belt that this man is wearing: http://officercandidatesschool.com/wp-content/uploads/2010/07/20-pullups-pull-ups-pft-usmc.jpg

I'm about to move to Cardiff for university. Well, technically, 20 minutes from Cardiff in a village called Pontypridd. Has anyone got any tips for living there e.g. the best places to eat, hike etc.

Hey all, A few (okay *quite a few*) months ago I bought an Olympic bar and 100kg of plates. Wasn't sure what I wanted to do with them, but decided it was an investment in my future health. However, thus far they have sat unused for one simple reason - I have no idea where to start. I'd quite like to start Here are my questions: I don't have a squat rack or money with which to buy a squat rack; so I guess I should be starting out with deadlifts? Anything else?Not buggering my back (or any other part of me, thankyouverymuch) - my brother told me there was "no way" I should consider lifting at home without a mirror or two set up to check my form in... is that sensible advice?? I am basically worried that there is too much injury risk in starting out as a newbie at home without having ever lifted in a gym (or anywhere, actually). I can't afford a trainer, so...? Thoughts?Thank you in advance for any and all advice offered!

So this is what the Strength Guild looks like...I like it It's been a long time since I last lifted, but I remember really enjoying it. My problem has been that we moved away from my gym, and I just haven't got one nearby that's worth the price of admission. I'm thinking it may be time to start putting together a home gym. For now, all I really want to do is deadlifts. I've got a decent bodyweight training reperatoire going, but I haven't found a good replacement for the deadlift.On top of this, i really can't afford to go all out with squat racks, bench press rigs, etc. I just want to keep it simple, with the option to add equipment as time goes on. What I'm wondering is, what type of bar/weights should I get? I've looked around a bit, and can get a 'standard' 7ft bar, or I can get an Olympic bar for a lot more money. Are there brands you'd recommend, or that I should steer clear of? Do you think it's worth the investment to get the bigger bar/weights, or is a standard bar sufficient? If it helps, the last time I did a deadlift, I was pulling 100kg...that was after a few months training, so I think I can probably go a fair bit more than that. This is offset by the fact that I'm primarily a runner, so I'm not looking for huge gains here, just an increase in leg/core muscles. I look forward to hearing your thoughts...

Hi all, so lately I've been paralysed by choice. Reading around on NerdFitness, I've read a LOT of articles about Body Weight training. However most articles have been prefaced with something along the lines of "Want to get fit but don't have a gym membership?" which has lead to some confusion. My goal is simply to lose weight and build muscle. I have a consistent schedule, as a student and I can make time to go to the gym for 30-60 minutes 3/4 times a week. I also don't have many weights at home (Although I have a pull up bar and have all I need to easily do both the Beginner and Advanced workouts) So I guess my question for the Nerd Fitness community is: Which choice is optimal for losing weight and building muscle? The gym, with free weights or at 'Home' with Body Weight circuits? (Sorry if this has already been covered or I simply didn't get the point of some articles)

I'm taking this challenge off - I'll still be in and out of this thread and the forums, but I've got a lot going on, and many of my goals will be non-fitness related. This will be my log for the time being, but expect sporadic updates and no scoring this time around. Anyhow, misc stuff I'd like to do: Life stuff: ALL the homeownership stuff:Move inFix the initial stuff that needs fixing(electrical stuff, hot water heater, mold in the attic)Furnish the place, including *the mancave*Lots of other little bits and piecesOther Life StuffMove forward with enrollment in Grad SchoolSucceed with my request for tuition reimbursement from my employerAttempt to also summon the energy to manage work craziness and my personal lifeFitness stuff:Drop about 3-5 lbs/ 2% BFWork on/improve the speed of my lifts, and the ROM on my squatHold a 7 minute mile for an 8k coming up at the end of May

Hey everybody! I have been lurking around for two and a half weeks now, reading up on paleo and life style changes and now it's about high time I introduce myself (very briefly) and post my current workout regiment My name is Melanie, I'm 26 (27 in a week) and originally from Germany, but moved to London 2 1/2 years ago where I work as a video game localization tester (yup, I get to test/play games for a living ^^). I have been hitting the gym at the beginning of last year for three months and was able to do some real nice improvements until life got in the way, I had to move and me and a friend of mine with whom I had been working out stopped going. Anyway, I was doing some exercise at home until I caught a cold twice within a couple of months and eventually I stopped altogether (I was not happy with my progress at home compared to the one at the gym which was really demotivating). Nonetheless, I REALLY wanted to start working out again (I always went to work with a big smile on my face after the gym, because it made me feel incredibly good - and sore ;P), but I simply couldn't get my friend to come back to the gym with me (he is the one who pretty much 'designed' our workout routine and sometimes we would get stupid comments from the staff at the gym which really bugged me as well) and it was no fun going alone either. SOOOO... (after an even longer introduction than initially intended), I stumbled upon this site, read about some awesome transformations and the paleo way of life and was thinking 'Yeah, sounds reasonable'. So I went full paleo (with a few amendments since I'm vegetarian - however, I do eat fish) two weeks ago (I have never had that much energy and I don't even get tired at work anymore!) and started to work out again last Friday in a 'one day exercise, one day rest' routine. So, here comes my living room exercise regiment: 1. Jumping Jacks (Target: 200 / Currently: 250) Short stretching (although I'm planning on extending this period with some further strength exercises we used to do at the gym - body weight only) 2. Body Weight Squats (all the way down to the bottom with a straight back) (Target: 30 / Currently: 50) 3. Push ups (nose touching the floor) (Target: 10 / Current: varies inbetween 3 - 7) 4. Body Weight Squats with one step forward when coming up (each side Target: 20 / Current: 20) 5. Dumbbell Lifting (the exercise Steve shows in the Beginner Body weight Routine - using my friend's 18kg dumbbell) (each side Target: 5 / Current: 5) 6. Planking (Target: 60 sec. / Current: 60 sec.) 7. Stomach training (I attach one weight of 2kg? - not sure, would have to check - to each leg, lie down on my back, arms under the couch, legs straight, and then move my legs up together over my head - towards the couch - as well as down to the right, then up and down to the left and back up which counts as 1 (Target: 10 / Current:10) That's it - my progress so far after training four times. Usually by the time I get around to my Squats with step forward I'm sweating like crazy. My soreness level is pretty low so I think the one day exercise one day off pattern does the trick (even though I regularly end up walking down the steps with legs feeling like pudding, haha ). I can see that I'm toning up and my muscles are getting stronger, but I fear I need to drastically cut down on my fruit intake (still need to figure out what I can take to work with me instead...). Thanks for reading ^^ Any comments, tips, questions etc. are welcome Mel