Download - Everything You Need to Know to Build a Home Gym On a Budget for At Home Workouts

How to Build a Home Gym to Lose Weight & Build Muscle…

WITHOUT spending a fortune!!!

Everything you need to know to lose fat and build lean muscle

without spending money on expensive gym memberships or

fancy equipment.

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For fat loss workouts you can do without a gym, in under 15 minutes a day http://BusyBod.com

For a FREE Quick-Start Fat Loss Kit http://GeorgeLouris.com/blog

Legal MumboLegal Mumbo--JumboJumboALL RIGHTS RESERVED: No part of this document may be transmitted or

reproduced in any form whatsoever, electronic, or mechanical, including photocopying, recording, or by any informational storage or retrieval system without express written, dated, and signed permission from the author.

DISCLAIMER AND/OR LEGAL NOTICES:

The information presented herein represents the view of the author as of the date of the publication. Because of the rate with which conditions change, the author reserves the right to alter and update his opinion based on the new conditions. The report is for informational purposes only. While every attempt has been made to verify the information provided in this report, neither the author or nor his affiliates/partners assume any responsibility for errors, inaccuracies, or omissions.

This book is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment. Programs and diets outlined herein should not be adopted without consultation with your health professional. Use of the nutrition program herein is at the sole choice and risk of the reader. The authors are neither responsible, nor liable, for any harm or injury resulting from this nutrition and exercise program suggested.

© Copyright 2009, George N. Louris, GetFit Inc.

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How to Build a Home Gym to Lose Weight & Build How to Build a Home Gym to Lose Weight & Build MuscleMuscle……WITHOUT Spending a Fortune!WITHOUT Spending a Fortune!

Why Build a Home Gym?

How Do I Build a Home Gym?

How Do I Get Results With My Home Gym?

The Forgotten Factor

Other Key Factors

The Bottom Line

Sample Workout

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Why Build a Home Gym?Why Build a Home Gym?

Save Time

Save Money

Avoid Intimidation

Avoid Distractions

…Get Results!

As a certified trainer, former owner of three personal training studios and former avid gym member, I have a unique perspective on typical “big gyms”. It’s a perspective that has allowed me to see all sides of the commercial gym versus home gym argument.

-George Louris, CFT

http://BusyBod.com

http://georgelouris.com/blog

http://busyguyfitclub.com

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Why Build a Home Gym? Why Build a Home Gym? –– Save TimeSave TimeGoing to a Large Commercial Gym is a HUGE Waste of Time!

Travel time to the gym

Travel time from the gym

Time waiting on line for equipment

Time having unwanted conversations

The beauty with having a home gym is that you can get more done in much less time at home, and you can workout whenever you want – on holidays, as early as you want to, before the gym opens or late at night after the gym is closed. How much time are YOU currently wasting?

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Why Build a Home Gym? Why Build a Home Gym? –– Save MoneySave MoneyThere are MANY costs associated with joining a gym!

Membership Costs One time ‘registration fee’ Monthly recurring fee

Travel Costs Gas The miles add up: vehicle wear and tear / maintenance Public transportation

The HIDDEN Cost: the cost of your time Your time is your most valuable asset You can’t make more time, it’s finite What ELSE you could be doing during that time traveling to and

from the gym?

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Why Build a Home Gym? Why Build a Home Gym? –– IntimidationIntimidationFor many people big name commercial gyms are intimidating

Many people join a gym to lose weight and never go because they found them menacing or ineffective

People don’t like to be stared at

Many feel intimidated by bodybuilders or the “barbie dolls” who frequent the gym

Other members are often rude or inconsiderate

Many people just don’t know what to do and are scared to ask

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Why Build a Home Gym? Why Build a Home Gym? –– DistractionsDistractionsCommercial Gyms Are Full of Distractions

Sometimes it’s as simple as the music. Many people don’t want to have an mp3 player attached to their bodies when they work out. This means they have to listen to whatever the gym is playing. It’s not pleasant when you’re trying to focus on your workout and you’re not enjoying the music that’s playing or the volume it’s playing at.

Many gyms are also affectionately known as “meat markets”. In other words, people join the gym for the sole purpose of finding a date. For some people, that’s a plus. However, if you’re serious about losing that belly flab, you can’t be distracted by figuring out who you might want to date at the gym.

Trainers only get paid if they can convince you to train with them. Trainers at big gyms are like used car salesmen trying to sell you a car you might not necessarily need. Do you really want to constantly be avoiding trainers looking to convince you that you need their services?

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How Do I Build a Home Gym?How Do I Build a Home Gym?The Truth About What You REALLY Need…

“Home Gym” does NOT = bulky multi-exercise equipment!

You do NOT need equipment! You literally can BE the gym!

You CAN get just as an effective workout using only your bodyweight

You can get away with just ONE piece of equipment: a pair of adjustable dumbbells

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How Do I Build a Home Gym?How Do I Build a Home Gym?Other Options Exercise / Stability Ball

If you’re only going to get one more piece of equipment, this should be it. They are excellent for abdominal work and can often take the place of a bench. The versatility of these balls is what makes them such a great piece of equipment for a home

gym.

Pull up bar: A pull up bar is a great, low cost piece of equipment that could really help with the development

of your upper body, abdominals and arms. However, many people, especially beginners aren't strong enough to perform pull-ups or chin-

ups.

The Lebert Equalizer: It's versatile, it's inexpensive and it can be stored away easily and doesn't take up much space. The Equalizer works the arms, chest, back and core muscles. Participants use their own body

weight as resistance and decide what level is right for them by "self-spotting". The LebertEqualizer can be found here: The Lebert Equalizer

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How Do I Get Results With My Home Gym? Machines are simply NOT the best way to lose weight or

build muscle.

Every workout should contain a warm-up, the actual workout and post-workout stretching.

It's not necessarily the amount of calories you burn in a workout that determines your fat loss, but the type of exercises you do and how you do them.

It comes down to the way you train, not your caloric expenditure during the exercise.

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How Do I Get Results With My Home Gym? Certain exercises, performed a certain way, can actually cause your

body to increase your metabolism to such a level, that your “fat burning” can last up to 48 hours after you stop exercising. To learn more about this phenomenon, you can visit http://busybod.com.

The key to maximizing your results is to perform full body exerciseswith short burst movements that utilize multiple joints at once. Too many people mimic what they see in bodybuilding magazines and thus train like bodybuilders…this approach is not only wrong, but dangerous! Unless you’re a professional bodybuilder…

Three days focused on full body workouts and two to three days focused on intense interval cardio training, is sufficient for almost anyone that is looking to lose weight and build lean muscle. In fact, 15 – 20 minutes a day are all you really need.

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How Do I Get Results With My Home Gym?

The Warm-Up:The warm-up is very important. Ensure that you never skip your warm up, even if you think it will save you those precious few minutes. Here’s a simple body weight only warm up:

Jog in place with across the body arm swings for 30 seconds

Jumping Jacks for 30 seconds Arm circle swings for 30 seconds (15 seconds each way) Neck Rotations (10 clockwise, 10 counter-clockwise) 10-20 Pushups Rest 1-2 minutes, begin your workout!

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The Forgotten Factor

To get optimal results, you MUST do this:

Eat natural foods. This one suggestion can make a substantial difference in determining

your success. Many people go to great lengths to build a home gym, workout vigorously and after weeks are disappointed that they didn't lose their belly fat or lose the weight they wanted. They end up feeling that their hard work, dedication and effort were wasted and to some extent, they're right.

Eating right is the single most determinant factor in weight loss.

The amount of processed foods, sugar-laden drinks and desserts, fast food, trans-fats and HFCS injected foods is overwhelmingly staggering. These foods are everywhere.

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Other Key Factors

Four Other Key Factors for Maximum Results:

Full body, short burst resistance training is the way to go if your goal is fat loss and lean muscle.

Variety is the spice of life AND the key to getting results. To optimize your results you want to vary your reps, sets and exercises often. No one routine should be repeated for more than four consecutive weeks. This facilitates your body having to adapt to new stresses and therefore allowing you to achieve more results in the same amount of time.

When designing a new routine, look for the help of a professional that has experience in designing a total body workout.

Intensity is key. Your goal should be to get better results in less time. The only way to do this is to work at a high level of intensity. You should work as intensely as you could while keeping proper form in all of your movements.

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The Bottom Line

In Summary…

Building your own home gym could not only save you time, effort and frustration, but it can actually provide you with a more conducive environment and more effective method to lose weight and build muscle.

Buying equipment for a home gym doesn't have to be an expensive proposition. You could always buy used or build your own (fill up different size milk containers with water for dumbbells).

Long workouts are a thing of the past. Science has proven that interval training and intense, short burst resistance training is the best way to lose fat.

Beginners and avid gym-goers alike as well as those on a budget should rejoice at the simplicity and versatility that even just a pair of adjustable dumbbells and a stability ball can contribute towards their fat loss and muscle building goals.

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Sample Workout

Perform Appropriate Warmup

Dumbbell Only Body Weight Only

Download - Everything You Need to Know to Build a Home Gym On a Budget for At Home Workouts

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