With the rise in popularity of home fitness workouts and home fitness equipment, there is now more demand for people to get the great results they want from home. Fitness workouts across the internet and equipment from the likes of Peloton are all good and well. Still, suppose they don't deliver the result you want from your body. In that case, they simply become a waste of time, money, effort, and energy. Just look at how many people own gym memberships but rarely use them.
In this article, I share with you the 5 essential items you’re going to need to ensure your weight loss and fitness journey from home is successful!
Here are the 5 essential items you need:
There's a mind-boggling amount of choice in home fitness equipment these days; how are you supposed to know what the best thing to purchase is to ensure you achieve your fat loss and fitness goals is? Regardless of your goal, these 3 items provide the best bang-for-buck and will help you get into the shape of your life.
A set of light weights around the 3-4kg mark are incredibly effective for executing circuit training routines where you'll need to move your body for 1-2 minutes without stopping. This will create a high intensity on the body after 30 seconds of exercising, mainly when making total body movement patterns such as a lunge and shoulder press. The movement will look and feel simple to start but trust me after you go past 30 seconds, the lactate begins to build, and the burning sensation in the muscles kicks in. Along with muscle burns comes oxygen debt, greatly challenging your cardiovascular system.
You can find a library of workouts of this nature on my workout page; click here to watch the inspirational fitness videos.
A pair of 3kg dumbbells will cost approx £24, including shipping. There are plenty of retailers, but here is a link to Amazon.
These are excellent for creating a highly intense impact on the muscular system quickly. Conversely to the light dumbbells, you'll only need to lift this weight for only a few seconds; if you go past 30 seconds lifting these, then the weight is too light. An excellent guide to know the ideal weight to purchase is to aim for a rep range of 10-15 reps max. You should be really struggling to lift the weight in this rep range, and after a few sets, you'll likely drop from 15 to as low as 6 reps.
Short bursts of intensity from heavy lifting causes an excellent response from the muscular system. This soon shapes the muscles all over your body, creating a nice aesthetic look whilst benefiting from less time spent exercising.
If you're inexperienced with exercise and you have no idea what heavy is for you, then there are a couple of options you can do.
Overhead Press - Standing or Seated
Anything less than 5mm will create nasty friction burns when doing HIIT exercises in the prone position. Planks and their variations will create friction on the elbows, wrists, and palms of hands, so using a 5mm mat will ensure the soft cushion stops any burns. If you experience friction burns, it will make exercising painful for over a week.
Again there are plenty of retailers, but Amazon is a safe bet and decently priced at around £18.
Reebok Deck (Adjustable Bench)
The Reebok deck is an excellent piece of equipment that allows you to do many isolation and integration exercises particularly when using heavyweights. The platform provides excellent stability and allows you to literally execute thousands of different exercises. The other great benefit of this piece of equipment is its practicality. You can collapse the deck, so it takes little room in your home, and it's light enough to pack away in your car to take with you on your travels if you're on the road for a while. The price point is between £90 - £130, but it's worth every penny and can be found in most popular retailers like Amazon or Argos.
There are many cheaper versions available on the market; however, from previous experience, I've found low priced adjustable benches to be of inferior quality. As a result, you end up needing a replacement within a few months of usage.
As a Liverpool & Wirral Home Personal Trainer, I constantly push my clients into keeping a fitness tracker. You need a digital metric of your input & output data to see your health & fitness progress. This is so you can understand the actual outcomes of the effort you are putting in.
Fitness watches and monitors are inexpensive these days. Whatever brand you decide to go with, make sure the device can record your workout data, sleep, calories, and Heart Rate Variability. In an article coming soon, I'll go into the depths of how to use a fitness tracker to get the best use from it but, for today, here are the basics you need to know.
This may seem like a less apparent essential item. However, there are two excellent reasons to wear ideal fitness clothing.
If you want to get fit, lose weight and be healthy, then you're going to need a Nutribullet. By now, you should know the importance of good nutrition. However, if you want a simple guide to creating your ideal nutrition plan to achieve your goals, simply visit my nutrition page packed with guidance and recipes from my Home Fitness Kitchen.
Why a Nutribullet?
I use this as my preference because of the following:
The Nutribullet is a no-nonsense and convenient way to perfect your nutritional intake on your health and fitness journey, so the price point of approx. £60 is undoubtedly well worth paying for! You'll find a Nutribullet in many high street and online retailers.
The success of your fitness journey will become reliant upon your ability to track and measure your progress. The best exercise and nutrition plan counts for very little if you’re not keeping a close eye on the reality of the things you are doing.
Suppose you follow an exercise plan but fail to execute several sessions or miss some exercises without keeping a journal. This will mean you'll reach a point where you're expecting to see good results only to be disappointed. Likewise, suppose you've worked hard but don't seem to have got the results you wanted. In that case, you’ll only have yourself to blame if you haven’t been monitoring your fitness and nutrition progress.
When you record what you’ve done for each workout and track your food intake for each day, at the end of the week, you'll be able to see your efforts and how closely you've adhered to your plan. If you know that you've fallen way short of your program because it seems too difficult to match your lifestyle, then you need to adjust the plan… Not the Goal!!
Using a digital journal for your exercise and nutrition plan will also allow you to find what is working best for you. Don't forget, plans are just intelligent guesses about what will work for you. All plans will deliver results, but your ability to execute and keep consistent is what really matters. The only accurate way to know is to track your progress by keeping a daily digital journal.
You don’t need to purchase any special apps, simply use the notes on your phone and keep a folder with all your entries. Update your journal each day with your activity and nutrition consumption, then review it at the end of the week. Then see where you need to improve or where you need to change the programme to a more realistic schedule.
Remember, tracking and measuring is a science-based approach to success regardless of what you want to accomplish. This process gives you the ability to consistently achieve your goals by adapting, tweaking and enhancing as you move forward. This is how winning is done… So do it!!
You can get into the best shape of your life from home. With these 5 essential items, you'll significantly strengthen your chances of success. Using these tools, how I've explained form the critical components of any goal-setting programme. Despite their specificity to fitness and diet, they are key principles of achieving goals.
Regardless of your fitness, weight loss or life goals, use these principles, and you won't go wrong!
Until next time