I mentioned before how I have been exercising and eating healthy for about 8 months with good results. I lost 25 pounds in 3 months and have maintained a healthy weight of 160lbs for the last 5 months. You can get some background at:
I pretty much said screw all the wacky diets, which I don't trust anyway, and really just embraced the basics of daily fitness and eating right. I agree it sounds easier than it is, but at some point one really just needs to say enough is enough with the yo-yo weight and look and feel their best all the time!
I started working out at home and truly swear by three pieces of home fitness equipment that I reviewed in depth:
I want to give some quick advice on using the Pull Up Bar as I have been using it regularly and have noticed some really good results in my upper back, shoulders, arms, and upper chest.
Iron Gym Extreme Pull Up Bar
As I mentioned in my review of the Pull Up Bar, pull up and chin ups are not for everyone. Pulling myself up and down ( 160 lbs ) is not what I would call easy. In fact, it is pretty hard at first. As with all my experiences with new exercises, I always start real easy so I don't hurt myself. Hence for a couple of weeks I would just do 1 set of pull ups every 3 days ( not to exhaustion ) and that was it.
Right away I noticed a change in my muscles. At the same time, however, I noticed a not-so-good tenderness in my right shoulder. I actually think I have an old injury in my right shoulder that never healed properly, but I wanted to bring this to your attention if you do consider using a pull up bar as a regular part of your workout. A pull up is a pretty significant exercise and I have some quick pieces of common sense advice:
- Consult Doctor - Seriously. Pull ups are not for everybody and are hard.
- Stretch First - I recommend stretching first. Stretch out those arms, shoulders, etc. to prepare them and warm them up for pull ups. Don't just jump in and start doing pull ups cold. You could pull or tear a muscle.
- Start Easy - I recommend just doing 1 set of pull ups every 3 days for the first 2 or 3 weeks and don't do the set to exhaustion. Again, we are in this for the long haul and focus on safety, health, and good techniques first.
- Choose More Natural Grips - The Iron Gym Extreme has several hand positions that you can achieve a pull up. Be careful with ones that feel un-natural. Choose more natural and comfortable grips first and then only decide to move to other positions as you gain the necessary strength. Just because the pull up bar has many positions doesn't mean you should attempt or use them if it places your arms and shoulders in an un-natural position that could hurt you.
- Smooth and Slow Movement - Do not make quick and jerky movements. That is a good way to hurt yourself. Muscle movements are smooth and slow.
- Down is Just as Important as Up - The key is that not only do you pull yourself up slowly and in a single smooth motion, but you also let yourself down in a slow and smooth motion. You build a lot of muscle letting yourself down slowly, too, so don't forget that it isn't just about pulling yourself up.
- Maintain Proper Technique - Don't go to exhaution and contort your body in an un-natural position. Seriously. Don't hurt yourself trying to do 1 or 2 more pull ups if it moves you into an un-natural position and screws up your proper technique. Always use proper technique so you don't get hurt.
- Breathe - Always, always, always breathe. Breathe out as you go up. Breathe in as you go down.
- Check for Soreness Regularly - Soreness is your body's way of warning you before you do something bad and permanent. The whole point of going slow is to avoid hurting yourself
Note that the Iron Gym Extreme, and any pull up bar worth its salt, better have safety and workout instructions that come with it. Read it before doing your workout :)
Over the course of a few months pull ups have had a lot of positive effects on my body. My upperback, shoulder, arms, and upper chest feel a lot more well-rounded, bigger, and stronger thanks to doing pull ups. I do them regularly, but only once every 3 days. I do 3 sets of 15 not entirely to exhaustion and I only use 2 of the grips which feel more natural to me. Sets of 15, which were once challenging, are now comfortable to complete. In about a month I will probably go up to about 20 reps for each set and maybe attempt another grip.
If you are serious about losing weight and feeling better about yourself, get some home exercise equipment that is safe and stop wasting your time and money on the gym. Working out at home is cheaper, easier, and just way more convenient. One of the best investments I ever made.
Be safe and healthy!