Browse Tag: equipment

THE NON-GYM VS. THE HOME GYM

HOW TO CREATE YOUR NON-GYM

WHICH DO YOU CHOOSE?

By now, you’re hopefully starting to see the need for a “exercise insurance policy” (aka purchasing your own equipment).

Like most people, however, you are wary about taking the first steps:

  • “Will it cost craploads of money?”
  • “Will it take up tons of space?”
  • “Will I even know how to use it?”

No, no, and probably not (hey, it’s not perfect).

Really, though, these answers will depend which route you go: Do you go big and build a Home Gym? Or do you keep it light and Non-Gym it?

Let’s compare…

 

HOME GYM

  • home gym 41 The Non Gym VS. The Home Gym For a home gym, the initial investment is high. Trying to build a set-up like off to the right can cost well into the thousands.
  • Squat racks, benches, treadmills, and other hefty machines/equipment are often mainstays here.
  • You will need a dedicated room (as well as a house) which these days means you are probably in your 30s (or still living at home).
  • Positives: Allows for heavier lifting + More focus

 

NON-GYM

  • The Non Gym VS. The Home Gym For a Non-Gym, the investment could be as low as $40 and as high as $400 (for all the perks).
  • A short EZ bar, Kettlebells, Weighted Vests and other light equipment are mainstays here.
  • Can be used on the road and/or in cramped spaces such as apartments.
  • Positives: Easy to store, travel with, and significantly cheaper.

 

WHICH WINS?

First off, both do.

In a world where everything else is at our finger tips, we need instant access to keep up. For this reason (and more), gyms like Planet Fitness and Anytime Fitness cannot compare to a good home or Non-Gym set up.

That said, most people (beginner to novice level) will want to go the Non-Gym route. This is especially true if you’re young, broke, and plan on moving a couple more times (because ain’t nobody want to transport a squat rack).

When you’re ready for that experience, start here.

THE FITNESS EQUIPMENT EVERYONE SHOULD OWN (CHEAP EDITION)

MIR-ZFO-20-40-60 WEIGHTED VESTS

“How can I exercise at home without any equipment?”

My first question is why would you want to?

I can understand why one would want to learn body weight workouts for when they’re away for vacation or at the office but if we are doing the majority of our workouts at home (aka our “Non-Gym”), we will want to invest in some equipment. If not for psychological reasons then for physical ones.

The truth is, “body weight only” programs are not for everyone as they tend to be either:

  1. Too hard for most (so they need a easier option)
  2. Too easy for others (so they need a way to bump it up a notch)

Even gymnasts, the ultimate bodyweight warriors, rely on a system of beams and poles and other pieces of equipment.

Below I list the equipment I have used for years. Do you need it? No, but you will need to find a way to make your exercises harder. Whether that’s by using a 40 lb water jug or the equivalent on a bar, that’s up to you.

 

THE 3 ESSENTIALS

non gym fitness essential equipmentw The Fitness Equipment Everyone Should Own (Cheap Edition)

1) EZ BAR, DUMBBELL HANDLES, AND WEIGHT

The biggest concern of the Non-Gym used to be, “How are we going to place lots of load/stress on ourselves?” (aka lift heavy ass weight). This is our solution (especially for those that struggle at body weight exercises).

The Olympic EZ bar is smaller and lighter than a traditional bar (by 20 lbs) and can easily fit into a car or closet (as can the weight if positioned correctly). To get started, 100 lbs will work for most women and 200 for men.

Used for:

  • Clean & Press
  • Front SquatThe Fitness Equipment Everyone Should Own (Cheap Edition)
  • Deadlift
  • Goblet Squat
  • Floor Press
  • Bent Over Row
  • Curls
  • Extensions and Pullovers
  • Lunges
  • Turkish Get Up (to the right)

Buy:

Amazon The Fitness Equipment Everyone Should Own (Cheap Edition) (because of free shipping). Expect to spend $25-70 for the bar and a $1/lb for plates.

 

2) WEIGHTED VESTS

Eventually, you’ll get to a point where standard planks, pushups, and pullups is just too easy for you. When that happens, these vests will be waiting for you.

These are especially awesome for exercises that are traditionally unweighted such as isometrics and conditioning (you haven’t lived until you’ve done hill sprints with them).

Women will want to try out the #20 and the men the #40. If you consider yourself slightly more advanced, add 20 more pounds to that.

Used for:

  • Pushups
  • PullupsWEIGHTED HILL SPRINTS The Fitness Equipment Everyone Should Own (Cheap Edition)
  • Planks and plank walks
  • Wall handstands
  • L sits
  • Back Bridge
  • Adding more weight to front squat
  • Lunges
  • Pistols
  • Jump rope and hill sprints
  • Burpees
  • AB Rollout
  • Adding more weight to farmers walk

Buy:

Current prices of ZFO weighted vests on Amazon: #20 The Fitness Equipment Everyone Should Own (Cheap Edition) – $33.96. #40 The Fitness Equipment Everyone Should Own (Cheap Edition) – $59.95. #60 The Fitness Equipment Everyone Should Own (Cheap Edition) – $79.99.

 

3) RESISTANCE BANDS, CHINUP BAR, AND SOME BALLS

A Non-Gym is not complete without a chinup bar. Now aside from the obvious fact that you can now do chinups, you can strap resistance bands onto them for assistance or do mobility exercises.

The balls (softball, lacrosse) are here to help release tight spots. Not everyone will need these but they may offer instant relief for those that do.

Used for:The Fitness Equipment Everyone Should Own (Cheap Edition)

  • pullup assistance
  • shoulder mobility (retraction, protraction, skin the cat, overhead shrugs, internal and external rotation)
  • glute medius activation during squats
  • straight arm pulldowns
  • curls and extensions
  • SMR (neck, back, pecs, feet, calves, butt)

Buy:

Golds gym pullup bar at Walmart, softball at a sporting store, and resistance bands at EliteFTS (these last guys are constantly having sales so just wait until their bands are 30-50% off and stock up)

A QUICK WORD ON PROGRESSION

As we adapt, our workouts must as well. If you are into this strength thing (as well as physique thing), this means tacking on more weight with time. The above equipment selection works well for this.

For instance, if we want to level up our deadlift we can do so by throwing on 5 lbs, a weighted vest, or strapping on some resistance bands (for Beast Mode do all three).

If our primary weight source is kettlebells or non-adjustable dumbells, however, we are going to find it extremely difficult to progress (i.e. the weight is often too high or too low). Because of this, I’d try to stay away from this equipment (unless someone gives it to you) and instead go for the glory (adjustable weight).

This may mean more money up front, but in the long run it will pay itself off ten-fold.

Good luck.