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Many people think that creating a home workout gym is either too intimidating or too costly. So, often they instead invest their money in a health club membership not realizing that for the same amount of money (or even less) they can create a very effective gym right in their own home.
For an effective home gym, all that is required is a little bit of planning. Don’t fall into the trap of purchasing random fitness equipment because of fancy advertising for the latest infomercial fad or the great “sale” at your local fitness store. That type of purchasing leads to a house littered with equipment that’s only use is as a clothes hanger or dust collector. This often happens because the equipment is either useless, poorly constructed or quickly loses its value because it doesn’t progress with your fitness level.
To avoid having a basement filled with expensive dust-collecting equipment, keep these points in mind when making a purchase:

What are your fitness goals?
How often do you realistically think you will use the equipment?
What fitness level do you expect to be at in 3, 6, 9 months?
Will the equipment meet your needs as you get more fit (at the 3, 6, and 9-month marks)?
Does the equipment offer enough variations in use that you can change your workouts frequently to prevent your body from hitting a plateau?
Will you enjoy the exercises or will you quickly grow bored of them?
And, of course how much can you afford?

Once you have answered all of the above questions then you are ready to make some purchasing decisions. Of course, how much you can afford to spend may dictate what you can actually purchase.  Don’t get discouraged. For as little as $100, you can have a very effective total strength training home gym. Even for as little as $35, you can create an effective workout that will tone your entire body.
Regardless of what your fitness goals are, there are a plethora of equipment options to consider. For building muscles and/or toning-up you can choose from free weights, selectorized machines, resistance bands, benches and even no-equipment. For cardiovascular improvements (e.g. running, walking, etc),  there are even more options. They range from treadmills, to elliptical trainers, to bikes and beyond. So, answering the previously mentioned questions is very important.
To help make your decision easier, below are several recommendations based on costs and needs, along with benefits of the exercise equipment.
If you want to create a gym that will provide you with a total body workout (cardio, strength and flexibility) and you have a budget of at least $1000, consider the following recommendations:

Treadmill – The best option for cardiovascular equipment because it can be used for running, walking, and even some leg strength training. Plus, workouts can continually be varied based on speed, incline, even direction. And, it easily progresses as fitness levels improve.
Full dumbbell set with weights ranging from 5 pounds to 50+ pounds. – Great for light toning, to intermediate strength training to building muscles. Less expensive than selectorized machines and usually provides more flexibility and variety in workouts.
Fitness Ball – Provides exercise options for toning, strengthening and stretching.
Resistance Band – Provides another option for strength training. Can alternate use with free weights for a great challenge that will help prevent plateaus.
Step Bench – Can be used for both cardio workouts and strength training workouts.

If you want a home gym specifically for building muscles (or just can’t afford cardio equipment), and can afford at least $100, consider the following recommendations:

Dumbbell set.
Fitness Ball
Resistance Band
Jump Rope – Offers very challenging cardiovascular fitness workouts at a very low price.

If you want a total body home gym but can only afford less than $100, consider the following recommendations:

Three dumbbells sizes (e.g. 5, 10 and 15 pounds)
Resistance Band
Jump Rope

If you are limited to purchasing just one very affordable piece of equipment, consider buying a Fitness Ball. As mentioned above, it provides many different exercise options. With the ball you can get an upper body workout, a lower body workout, very challenging abdominal workout and a stretching/flexibility workout. And, you can get all of this for around $35.
Also, don’t underestimate what you can do with things that are already in your house, like stairs, a chair, milk jugs and others. There are a lot of exercises that require no equipment at all. For example, push-ups, tricep dips, squats, calf raises, etc. You can even create your own “weights” through milk jugs filled with water or sand.
As you can see, there are a lot of options available for creating a home gym that will meet your individual needs and will provide a lot of workout variety. Even on a shoestring budget, you can still make a wise purchase that will be invaluable in helping you get more fit and healthy. And, you’ll enjoy all the benefits of working out at home.
What are the benefits of working out at home? Well, here are some highlights:

No wasted time driving to and from a fitness club
No waiting in line to use the equipment
Workout on your schedule, rather than just when the health club is open
No expensive monthly membership fees or long-term contracts
Motivation to workout as you pass by the equipment every day

Of course, you will need previous knowledge of how to use your home equipment or you will have to be willing to learn. But, it’s not difficult. Most equipment will come with basic instructions and a few sample exercises. You may want to enlist the help of a professional to provide additional exercise options and guidance that will ensure that you get the most out of your fitness equipment through every fitness level stage.
For an affordable workout plan personalized to your individual needs and available equipment, enroll in a WorkoutsForYou.com online fitness program.

Mental Muscle:
As with all your organs in the body,your brain is subject to age-related fatigue. Levels of nutrients and vital oxygen slowly decline. Conditions such as Diabetes and hypertension can accelerate aging and increase the risk of memory problems.
Flex Your Grey Matter:
Just as Physical exercise inreases muscle mass.Working out your brain can stimulate and keeps your brain active.Strengthening existing neuron pathways and building new ones.
Feed The Brain:
Flax seed oil and cold water fish like salmon,sardines and herring are all rich in Omega-3 fatty acids.Essential for proper mental function.
Brain Boosters:
Ginko Biloba has been proven to improve circulation to the brain,improving memory.
Natural-Inflammatories:
Inflammation to the brain has been linked to age-related memory loss.Fish oil, curcumin and ginger are natural anti-inflammatories and have been known to help.
Whats In Your Medicine Chest:
Prescription Medicines can also alter brain function.They may include:

barbiturates
tranquilizers
anti-depressants
ulcer drugs
digitalis
painkillers
certain eye drops
antihistamines

See your doctor if you are concerned that your med is affecting your memory.
Clean Living:
And of course getting your 8 hours of sleep and drinking sufficient amounts of water(typically 8 glasses of water should do you).And also a multi-vitamin wouldn’t hurt.
Get Active:
Exercise is important in preventing memory loss and general overall decline in the human body.It can also reduces the affects of stress and improve immune system function.
Drop The Extra Weight:
As far as memory loss, goes being overweight bogs everything down as your body isn’t running at peak performance – not to mention the health issues.

So you have to start an exercise program. What are you going to do? How are you going to exercise?
Well the type of exercise you do largely depends on you. What do you like doing? What do you hate doing? Do you have to pay membership fees? Do you need a training partner? Do you need to buy equipment?
These are all questions you need to answer.
If you choose something that you don’t like doing, you’re not going to keep doing it for long. Think about it, if you don’t like jogging you’re hardly going to keep dragging yourself out of bed at 6am, especially when winter comes around! If you can’t find something you like, just choose the thing you hate the least. This is usually walking.
Walking is great because it suits all fitness levels. Anyone can start a walking program at any time, it’s just the intensity and duration that differs. Walking is also very social. It’s not hard to find a training partner to chat to while you exercise. This also makes the time go faster.
Whatever exercise you do, starting at a low intensity and building it up over a number of weeks is essential to the longevity of your exercise program. If you start too hard you could get an over-use injury such as shin-splints, and then you’ll have to take time off to get over it.
If you are really unfit, start by walking for 10 minutes each day. Increase it by 5 minutes every 2 weeks.
To make it more interesting try walking a different course every few days. You can also roster a different friend to walk with you each day of the week.
If walking is not for you then you may like to try a fitness centre. They have loads of variety and usually have trainers on hand to answer any queries you might have. When choosing a fitness centre, make sure they give good service. If they’re not willing to treat you well before you join, then they certainly aren’t afterwards! Also make sure that their equipment is well serviced. It’s easy to find out, just listen when the machines are being used. If they squeak a lot, or make a grinding noise, then there’s a fair chance that they’re not looked after.
If you’re still not sure what you should do, then why not consider tennis or golf? There are social competitions in most areas and you may find a few new friends. Tennis is great for fitness and it’s a great social activity but it’s not for someone who is just starting out. If you haven’t exercised in a long time then you’re better off finding something a little easier.
Whatever you decide on, it must be something that you enjoy. Find that type of exercise and you’ll be well on the way to the new you!

1. I want to tone and tighten my legs (or stomach, or arms, etc). What exercises can I do to lose fat there and get them toned?

Answer: You can’t spot reduce. It is necessary for you to reduce the fat in your trouble area before you will see big results from your strength training exercises. You must burn calories and fat through cardiovascular activities. This includes such things as walking, jogging, step aerobics, jumping rope, swimming etc. But, while cardio is critical you should also include strength training exercises to help build muscles and tone your trouble area simultaneously.
2. I really want to workout and get in-shape, but I just don’t have the time. What should I do?

Answer: You are not alone. One of the top reasons people give for not working out is lack of time. The first step is to realize that it’s not that you don’t have the time, but that you are not making it a priority in your schedule.  What people don’t realize is that it doesn’t take a huge time commitment to reap the many rewards of regular exercise. Many people think that if they can’t workout several hours a week, then they might as well not workout at all. But, exercising even just a couple of days a week is far better than not exercising at all. The key is finding a truly effective and efficient workout plan.
3. What is the best fitness program for losing weight?

Answer: The key to a successful program is that it is comprehensive and includes the necessary pieces. There are three major components of a good weight loss program: cardio, strength training and stretching. It’s equally important to include all three components. For example, you could do cardio 3 times per week, strength training twice per week and stretch before and after every workout.
4. I have hit a plateau and can’t seem to get the scale to budge (or can’t get any stronger). Can you help me?

Answer: The key to breaking through a plateau is change. One of the best techniques for overcoming a plateau is Interval training. This is a type of training that includes bursts of high intensity periods followed by lower intensity recovery times. You’ll also want to change your workout routine at least every 4-6 weeks.
5. What size weights should I train with and how many reps  should I complete?

Answer: There’s no one size fits all weight size that is best. The size of weight you use depends on your goals, skills, past fitness experience, etc. A good rule of thumb is to start with about 70% maximum resistance with 8-12 reps and 1-3 sets. To determine your specific 70% maximum size, you must first determine the maximum amount of weight you can lift. However, it’s typically not recommended that beginners attempt to lift their maximum amount of weight, for safety reasons. So, another simpler option is to choose a weight size that provides fatigue after the 8th – 12th rep is completed.
6. Is it bad for your body to workout some of the same muscle groups daily?

Answer: Typically you should allow your muscle to rest about 48 hours before working it again. This is the safest approach and also the most efficient approach for improving strength. It will help you increase hypertrophy more effectively.
7. How often should I stretch and should I stretch before or after working out?

Answer: Actually, it’s best to stretch both times. If you have the time, your body will really benefit from stretching both before you start exercising and again after your workout. At the very least, be sure to stretch after you have completed your workout. As far as frequency, even if you don’t workout every day it is very beneficial to include a stretching routine daily.
8. How can I workout at home because I don’t belong to a gym?

Answer: There are many, many options for strength training and cardio workouts that don’t require a trip to the gym. If you have dumbbells, a resistance band, or an exercise stability ball, there are literally hundreds of exercises that you can do at home. With these exercises you can increase your muscular strength, muscular endurance plus of course get a more defined look in your physical appearance. For cardio workouts you can simply walk outside or at an indoor location, stair climb, jumping jacks, etc

1.  Walking everyday promotes weight loss.  If you move at a fairly brisk pace you can burn between 240 and 440 calories per hour of walking.  This can translate into approximately one pound of weight loss per week or 52 pounds per year.
2.  Walking everyday will increase your energy level.  Energy comes from energy.  That’s why the more you move, the more you feel like moving.
3.  Walking everyday will support you in feeling good about yourself.  There is an incredible sense of accomplishment that accompanies doing something that’s good for you.
4.  Walking everyday will improve your ability to cope with stress.  It will help you relax and better manage the unexpected twists and turns of everyday life.
5.  Walking everyday will improve your appearance.  A regular walking routine will help you to lengthen and tone your muscles.  This will make you appear slimmer.
6.  Walking everyday will increase your overall sense of well-being.  Regular physical activity will increase the release of the hormones that make you feel happier and emotionally balanced.
7.   Walking everyday will increase your mental acuity.  Research has shown that people who walk on daily basis think more clearly are better able to focus and concentrate.
8.   Walking everyday will help you become physically fit.  It will improve your stamina and strengthen your muscles.
9.   Walking everyday will help you stay active.  The more time you spend walking the less time you will have to devote to sedentary activities like watching television and mildewing on the couch.
10.  Walking everyday will help you stay healthy.  It increases the efficiency of your heart and lungs.  It also reduces your cholesterol levels, blood pressure and your risk of major illnesses such as heart attacks, diabetes and strokes.