"How to Build a Home Gym to Lose Weight Fast and Build Muscle"
George N. Louris, CFT is proud to present… HOW TO BUILD A HOME GYM TO LOSE WEIGHT FAST & BUILD MUSCLE B USY B OD S PECIAL R EPORT : H OW T O B UILD A H OME G YM TO L OSE W EIGHT F AST & B UILD M USCLE georgelouris.com www.busybod.com www.busyguyfitclub.com www.busyguyfitclub.com & www.busybod.com HOW TO BUILD A HOME GYM TO LOSE WEIGHT FAST & BUILD MUSCLE About George Louris, CFT I’m George Louris. I’m a Certified Fitness Trainer with over 20 years of experience, a former multiple personal training studio owner, creator of The BusyBod Workout System and founder of The BusyGuy Fit Club. I’m also a father of two and have many other interests. Like you, I’m ultra-busy and like to make the most efficient use of my time. The BusyBod Workouts are designed to burn the most amount of fat in the least amount of time, while needing nothing more than your own bodyweight or a pair of dumbbells and about a 10 foot square piece of real estate within your own home. In fact, you don’t even need the dumbbells. This system can indeed be done anywhere, very quickly while getting astounding results, and that’s the beauty of it. The BusyBod Workouts are based on a proven and tested system which allows individuals to literally blowtorch the fat right off their bodies, build muscle, improve overall health and provide you with amazing amounts of energy, all in less than 15 minutes a day. It’s simple, it’s convenient and it works. What else can you ask for? By the way, I’d love to hear any feedback once you’ve tried your BusyBod Workouts. My websites include: www.busyguyfitclub.com – My membership site focuses around fat blasting, muscle building, time efficient and simple workouts that can be done with little to no equipment. The site includes how-to videos, forums, articles, manuals, product reviews and e-books all focused on fat loss for ultra-busy people. www.busybod.com – The e-book that started it all and the best place to start on your fat loss journey. georgelouris.com/blog – My new personal blog focused on the fat loss goals of ultra busy people like you. *Don’t forget to get your own Quick Start Fat Loss Kit @ http://georgelouris.com/blog www.busyguyfitclub.com & www.busybod.com HOW TO BUILD A HOME GYM TO LOSE WEIGHT FAST & BUILD MUSCLE ALL RIGHTS RESERVED: No part of this report 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 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 physician or health professional. Use of the exercise and nutrition program herein is at the sole choice and risk of the reader. The author(s) are neither responsible, nor liable, for any harm or injury resulting from this nutrition program suggested. The information in this report is meant to supplement, not replace, proper exercise training. It is important that you do not take risks beyond your specific level of experience, training and fitness. The exercises and dietary programs in this book are not intended as a substitute for any exercise routine or treatment or dietary regimen that may have been prescribed by your physician. Additionally, if you are taking any medications, whether prescribed or over the counter, you must talk to your physician before starting this or any exercise program. If you experience any dizziness or shortness of breath while exercising, immediately stop and consult a physician. If you are sedentary or have high cholesterol, diabetes, high blood pressure, are overweight, consult your physician before beginning any exercise program. Please discuss all nutritional changes with your physician or a registered dietician. Be sure to always perform a warm-up before any type of resistance or interval training. If you are alone, tired, injured or inexperienced, be sure to not lift heavy weights. Don’t perform any exercise without proper instruction from a certified specialist unless you have been shown the proper technique by a certified personal trainer or certified strength and conditioning specialist. © Copyright 2007-2009, George N. Louris, GetFit Inc. www.busyguyfitclub.com & www.busybod.com HOW TO BUILD A HOME GYM TO LOSE WEIGHT FAST & BUILD MUSCLE H OW T O B UILD A H OME G YM TO L OSE W EIGHT F AST & B UIL D M USCLE There are many reasons people look to build a home gym. Time, money, intimidation, music selection and distractions are usually the main ones. 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. Let’s first briefly examine why most people look to build a home gym and some of the advantages. Then we’ll explore just how to build a home gym (it’s MUCH easier and cheaper than you think) as well as how to start losing weight fast and build muscle with your new home gym. Lastly I'll touch upon the forgotten factor when building a home gym for weight loss. Why Build a Home Gym? Save Time One of the biggest benefits of building a home gym and performing home workouts is a tremendous time savings. Think about it. First you have travel time to and from the gym. Then you have the time you waste waiting on line for equipment. Lastly, you end up having conversations at the gym that waste your time. 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. Save Money Let’s face it; going to a commercial gym is not cheap. There are many costs associated with joining a commercial gym. First you have the gym membership itself. Often it is either a large annual fee up front ranging from $400/year to thousands of dollars a year or you pay an up front ‘registration fee’, followed by a $30 to $200 a month recurring fee. Either way, it's certainly not inexpensive. In addition to the membership fee, you actually have to pay to get to the gym. The cost of gas to and from the gym should always be considered when calculating what membership to a big gym actually costs you. You also have to consider the wear and tear on your car. Although not an immediate cost, all those miles back and forth from the gym certainly add up. Lastly, and the one thing almost no one considers, is the cost of your time. Most people don’t think of time as having a cost, but the truth is that time is the most valuable and precious asset we have. Unlike money or any other resource, once a minute, hour or day www.busyguyfitclub.com & www.busybod.com HOW TO BUILD A HOME GYM TO LOSE WEIGHT FAST & BUILD MUSCLE is gone, it’s gone for good and you simply can’t make anymore. So this must be treated as your most precious commodity. You should always put a cost to your time, always. Think about what is the maximum you make in one hour at work. Additionally, think about what ELSE you could be doing during that 30 minutes to and from the gym. If you could be performing a task that is going to make you money during that time, that makes it even more valuable. The Intimidation Factor For many people big name commercial gyms are intimidating. When I had the opportunity to open my own gym, I decided that instead of opening a “big gym”, I would focus on one-on-one personal training with private suites because so many people found big gyms intimidating and I felt that they were the LEAST effective way of getting people results. They would join a gym to lose weight and they would never go because they found them menacing or ineffective. In my experience, I have found that many women found comfort in their own private training suites because there was no one staring at them (which is what you typically get in a big commercial gym). However, this is a very expensive option at 60 to 150 dollars per training session, one which most people either cannot afford or are not willing to pay. Even many men, myself included, dislike commercial gyms. Depending on the gym, you might find a large bodybuilding contingent. For some people, it can be very intimidating to see these very large, chiseled men working out just a couple of feet away from them. Additionally, you’ll often find rude and inconsiderate members who might stay on one machine for long periods of time or even worse, don’t wipe down equipment after they use it. Distractions Lastly, the gym is full of distractions. Sometimes it’s as simple as the music. Many people don’t own an MP3 player or 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. Now that we understand some of the reasons people decide to build a home gym versus joining a big, name brand facility, let’s talk about exactly how to build a budget home gym, without breaking the bank. www.busyguyfitclub.com & www.busybod.com HOW TO BUILD A HOME GYM TO LOSE WEIGHT FAST & BUILD MUSCLE How Do I Build a Home Gym? When building a home gym, the truth is that to effectively lose fat and build muscle, you don’t even need equipment. You literally can BE the gym! I realize many people find this very difficult to believe, but the reality is that almost anyone can get by with a very small ten-by-ten space somewhere in their home performing body-weight only exercises. But yet when people hear the phrase “home gym” they automatically think of those large, bulky multi-exercise gyms that would take up half a room or more. Not only do those large multi-function home gyms take up a lot of space, but they are often very expensive. There is absolutely no reason for one of those archaic machines. While most people believe that they need all the different pieces of equipment to get a good total body workout, it’s absolutely untrue. So what do you REALLY need to build an effective home gym? What equipment is really necessary to help you build muscle, lose belly flab and get that six pack you’ve always wanted? Believe it or not, it’s the same for both men and women, it won’t take up a lot of space. Compared to joining a gym year after year or buying a multi-exercise gym, it’s relatively inexpensive. And contrary to popular belief, you can get a BETTER workout with these two pieces of equipment than you would with a machine which limits your range of motion. So what do you need for a complete and effective home gym? Here’s the list: 1) Dumbbells: Dumbbells are a key piece of equipment for people who need to add weight to their workouts for extra resistance. In fact, a set of dumbbells are the centerpiece of your home gym, especially if you're on a budget. You can get great and varied workouts with just a pair of dumbbells and nothing else. If you're going to buy dumbbells, I highly recommend buying a pair of adjustable dumbbells. They'll save you a ton of space and could easily be put to the side when not in use. 2) Stability/Exercise ball: These balls are very popular among fitness enthusiasts and for good reason. They are excellent for abdominal work because they support the spine and isolate the stomach muscles. For many exercises, the ball may even 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. However, because of their unstable nature, I wouldn't recommend them for people lifting extremely heavy weights looking for dramatic improvements in strength. Here's what I would consider optional, “nice to have” for variety: www.busyguyfitclub.com & www.busybod.com HOW TO BUILD A HOME GYM TO LOSE WEIGHT FAST & BUILD MUSCLE 1) 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. 2) The Lebert Equalizer: This is one of my all time favorite pieces of equipment because it fits into my three criteria for home gym equipment: 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 "selfspotting". Self-spotting means the legs can be used to assist the user to perform exercises and/or when they cannot continue an exercise. A simple modification (usually leg placement) can allow for the set to be extended. The Lebert Equalizer can be found here: http://www.easywebautomation.com/app/?af=800641 3) Resistance Bands: You can purchase a resistance band driven home gym like Bodylastics for even more variety and portability. These home gyms rely on elastic bands for resistance and therefore come in with a lot of benefits. They are portable, inexpensive at just $50, versatile and can workout any part of our body. For people that have spent years exercising in a gym, they find it hard to believe that they can get an effective workout with such little equipment. Not only is it true, but as mentioned earlier, body weight only exercises can be just as effective if your goal is to lose fat and build muscle. Although other equipment such as an adjustable bench are nice to have, they are by no means necessary. Again, you don’t need any equipment to build muscle and lose fat. However, using equipment will allow you to more easily change your workouts because you’ll have more options and changing your workouts every four weeks is a must if you really want results. How do I Lose Weight Fast and Build Muscle with My Home Gym? So now that you understand the advantages of a home gym and how to build a home gym, the next logical question is “How do I make the best use of that equipment to get a good muscle building, belly flab busting workout?” I'm glad you asked! It bears repeating that to get maximum results at home, you do not need to perform cardio exercises on fancy machines or buy one of those multi-function machines I mentioned earlier. These machines are simply not the best way to lose weight. Although the purpose of this document isn't to instruct anyone on how to workout, it is important to note that every workout should contain a warm-up, the actual workout and post-workout stretching. www.busyguyfitclub.com & www.busybod.com HOW TO BUILD A HOME GYM TO LOSE WEIGHT FAST & BUILD MUSCLE One of the biggest misconceptions people have when it comes to working out is that they feel that they need to do certain exercises for certain lengths of time to really lose weight. This is absolutely false. You can lose body fat doing almost any type of exercise and any type of work. It's important to note however that it's not 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. 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 exercises with short burst movements that utilize multiple joints at once. Too many people mimic what they see in bodybuilding magazines and thus train like bodybuilders. They then wonder why they're not getting results or are getting injured so often. Bodybuilding workouts are designed to put an extraordinary amount of stress on the body and unless you are eating, supplementing and resting like a bodybuilder, you're doing yourself more harm than good. 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. However, specific exercises and movements are beyond the scope of this article. The Forgotten Factor When Building a Home Gym for Weight Loss The two questions I’m most often asked are: “How do I lose weight fast”? “How do I burn fat and get rid of my belly fat”? Great questions. If I had to give one piece of advice, it would be 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. Other than eating natural, unprocessed foods (think nothing that comes in a bag or box), here are four other key factors to make sure you get the most out of your home gym workouts and are primed for maximum results: www.busyguyfitclub.com & www.busybod.com HOW TO BUILD A HOME GYM TO LOSE WEIGHT FAST & BUILD MUSCLE -Full body, short burst resistance training is the way to go. The current trend in the fitness industry is to move away from long, boring, monotonous cardio for fat loss. There's a good reason for this. Whether it's cardio or resistance training, interval training has been scientifically proven to be much more effective in burning fat. If you have a favorite cardio machine, by all means continue to use it. However, your focus should be on performing about 3 short interval based sessions a week (15-20 minutes) alternating days with full body workouts based on short burst, full body resistance training. -Variety is the spice of life AND the key to getting results. The worst thing you could do is perform the same workout routine, day after day, week after week. 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. Without the help of a professional to design your routine, people tend to fall back to only exercises they know how to do or like doing. It's human nature to pick the path of least resistance, but doing the easier exercises is not the best way to lose fat. Going to a professional not only saves you time, but it greatly reduces the possibility of injury. -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. Remember, high intensity may be key, but strict adherence to proper former is also crucial to prevent injuries. You should work as intensely as you could while keeping proper form in all of your movements. Remember, if you follow my guidelines and follow a full body, short burst resistance training approach, you concern should be less about the length of your workouts, and more about the intensity. With this form of training, the time in between workouts is important for two reasons. Firs it's the time when your body is resting and repairing, so enough rest is essential. At least seven hours of sleep a night is a must for optimal results. Second, unlike long, steady state cardio (going at one consistent speed for the entire workout), your metabolism is increased during rest periods, thus burning more calories and losing fat. www.busyguyfitclub.com & www.busybod.com HOW TO BUILD A HOME GYM TO LOSE WEIGHT FAST & BUILD MUSCLE The Bottom Line 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. And of course, always consult your physician before starting any exercise program! www.busyguyfitclub.com & www.busybod.com