Home Gym Secrets blog

Home Gym Flooring? What's The Real Story?

2006-08-23T06:38:00.000-05:00

Hi Kyle,

I've heard that working out with weights on a concrete surface as opposed to a wooden floor, increases the likelihood of injury.

Is there any truth in this?

Mike,

Good question. Flooring is an often overlooked aspect of Home Gym Training.

The wooden surfaces and rubber matting surfaces certainly 'give' a lot more than concrete.

Even standing for long periods of time on a hard concrete surface can aggravate joints (just look at places like Home Depot or factory workers who stand for a long period of time in the same spot. These factories have learned that it helps their workers to place rubber mats under their feet to reduce the impact on their worker’s bodies).

I would recommend picking up some rubber matting for your home gym if you have a concrete surface (I did this for my Garage Gym which has a concrete floor). I bought my rubber matting from a gym that was going out of business but I go over even more methods for finding this matting in my e-book.

Train with purpose,

Kyle

Kyle's New Garage Gym (More Pics)

2006-08-05T14:49:00.000-05:00

Hello fellow trainee,

Thanks for swinging by to check out my home gym! Here are some pics of my new garage gym.

Let me know what you think!

I have a bunch of goodies in my new garage gym (you can check out the complete list of the equipment by looking a couple posts down in the Blog).

Nothing beats training at home! I can slam the dumbbells around, I can make a mess, I can monopolize all of the equipment without worrying about pissing off anyone else, I can train whenever I want to train, and I can train the way that I want to train most importantly!

A lot of people ask me about home gym training all the time and for that reason I created Home Gym Secrets.

If you train at home, are thinking about training at home, or want to build a home gym that delivers kick-butt results then check out my Home Gym Secrets site.

Train with purpose,

Kyle Battis
Home Gym Secrets

My New Garage Gym!

2006-07-13T18:23:00.000-05:00

Hi there,

I have been out of touch lately because I JUST BOUGHT A NEW HOUSE!!! :)

My girlfirend and I are all moved in now and I actually have a new Garage Gym all set up. I love my new gym and training in it is awesome!

(I have been training some of my current clients here and they are achieving their Fat Loss goals in a killer fashion!)

Check it out!

As you can see I have the following equipment:
-Rubber matting for floor
-Power Rack with pull-up bar
-Adjustable Bodymaster Incline to Flat Bench
-Olympic Barbell
-400 Pounds of Olympic Weight Plates
-Kettlebells
-Dumbbells
-Clubbells
-Sandbags
-Chains
-Iron Woody and Jump Strecth Bands
-Wrist Roller
-Trap Bar
-EZ-Curl Bar
-Stability Ball
-And more!!!

I'll try to get some more pictures up very soon!

Kyle
www.HomGymSecrets.com

PS-I would love to see pictures of your home gym! Send your pictures to kyle@homegymsecrets.com and I may even post them on this blog to make your gym internationally-known! I may even send you a bonus goody for the effort!

3 Keys To 6-Pack Abs

2006-05-23T08:04:00.000-05:00

MISSION ABDOMINALS - 3 KEYS TO 6-PACK ABS

by Tom Venuto

A woman recently wrote in to a popular fitness website's Q & A column and said she would do anything to have a body like Miss Fitness Olympia, Monica Brant.

The very next day, another woman e-mailed and said, “I wanna look like Demi Moore, Sheryl Crow, Halle Berry or Jennifer Aniston, NOT Miss Olympia.”

A 19 year old said he wanted to get huge, absolutely massive muscles – like the pro bodybuilders.

Other guys say they don’t want to get too big – they want to fit into their business suits nicely and they just want a few inches off their waist, and that “Men’s Fitness” look.

I’m not sure what your idea of a “perfect body” looks like because everyone has different goals and different standards of physical attractiveness.

But there’s one thing that everyone wants …

ABDOMINALS!

I’ve never met a single person, male or female, young or old, who didn’t want a lean, flat stomach with a “six pack” of abs. Abs are the one “defining” part of the body considered universally attractive and desirable… abdominal flab is always an unwanted guest. Ironically, getting great abs is the one goal that seems to elude most people.

How many people do you know – maybe even yourself – who have successfully reduced their body fat percentage, taken in their belt a few notches, dropped a few pounds, and yet they STILL don’t have that rock-hard, flat-stomach six-pack look?

When you flip through the fitness magazines, you see awesome abs everywhere, but when you go to the beach, the pool or the park in the summer, how many sets of six pack abs do you actually see in public?

You have to agree – a truly impressive set of six pack abs is a rare sight. Why is it so hard to achieve the ripped abs look, and how do you get it?

There is an answer...

Most people are either going about it completely wrong, or they are on the right track, but their approach is incomplete. The first place they stumble is that they believe ab exercises alone will get them a six pack. Ab exercise strengthens and develops the muscles but it does not necessarily remove the body fat.

You could have great abdominal muscle development, and strength, but if your body fat is too high, then you still will not be able to see them. This is because most of your fat is “subcutaneous” – which means the fat is stored right UNDERNEATH your skin, but right ON TOP of your muscles – covering up your muscle definition.

A good example of this is when a bodybuilder “bulks up” after a competition, gaining excess fat. This bodybuilder already has impressive muscle mass and abdominal development. The muscles are still there – underneath - but when they get covered up with fat they’re no longer visible. ___________________________________________________
So, the #1 key to getting great abs is body fat reduction. ___________________________________________________

If your body fat is not low enough, you will never see your abs. You need a method for reducing body fat to a level low enough that allows your abdominals show through. The ideal fat reduction method must include nutrition, cardio training and strength training.

Ask yourself, are you leaving out any one of these critical components? Are you dieting without exercising? Are you doing cardio, but not weight training? Are you training hard, but eating poorly? If you answered yes to any of these questions, then you are going to have difficulty getting the six pack abs look until you get all three into place at the same time. ___________________________________________________________________ Key #2 is to diet properly in a manner that is hormonally and physiologically correct, in order to make sure you avoid hitting a fat loss plateau.
___________________________________________________________________ It’s common to get great results when you first start a program, but then you hit a fat loss plateau within 4-12 weeks where fat loss slows down or stops completely. Sound familiar?

This happens because there is a lag time before your body recognizes a severe calorie deficit and when it does, your body fights back to maintain homeostasis.

Once your body starts getting clear signals that there’s a food shortage, your metabolic rate will decrease. Fat burning hormones like leptin and thyroid will also decrease and the appetite center in your brain will get turned up full blast.

This explains from a physiological point of view, why “the last 10 pounds” is such a drag to lose – it’s because your body goes into “starvation mode” before you get lean enough to see your abs. How do you avoid starvation mode?

Simple – don’t starve yourself!

Most conventional diet programs are based on extreme calorie restriction, which almost always works in the beginning, and almost never works for long.

There are exceptions. For example, the entire Burn The Fat, Feed The Muscle program is based on this premise: It's better to burn the fat than to starve the fat (eat more, burn more)

__________________________________________________________
Key #3 to 6-pack abs and the body you want is to use the right combination of cardio and strength training. __________________________________________________________

There are three different types of training you must do to get great abs. One is cardio vascular training to assist with the fat burning process. The second is weight training - for your entire body - which will increase lean body mass. Lean muscle is the engine that drives your metabolism.

The third is the specific abdominal exercises. Ab exercises alone don't work. Diets alone don't work. "Diets don't work" is more than a cliché, it is a physiological truth. Exercise combined with nutrition is the answer, not one or the other.

When I first read the Burn The Fat, Feed The Muscle program, I noticed that it was based on on all three of these keys… plus the motivational tools you need to put these keys to work in your life.

For long term success, you can't just diet and you can't just exercise, you need a program that has both. When you add the "mental training" component, which includes setting goals properly, visualizing, and focusing your mind on what you want (not what you want to avoid), this gives you the motivation to stick with your exercise and nutrition program more easily and consistently.

And there you have it… the fat burning, ab revealing formula. I'm not sure if you're familiar with the Burn The Fat program or not (it's very popular online), but if not, then please keep reading because this is a better time than ever to start a fat burning program that gives you all three keys to six pack abs.

For the next three days only, The Burn The Fat, Feed The Muscle program is being offered with a brand new, never-before-advertised bonus.

Here's the deal: David Grisaffi, who is widely known as "the abs guru," recently interviewed me on the subjects of fat loss and abdominal training and we've just released it in a brand-new and exclusive report called… "MISSION ABDOMINALS" For more details, read on, or visit this page: Click Here!

This Mission Abdominals interview transcript is published in a professionally designed and edited 54-page e-book format (suitable for printing), and has tons of great information about nutrition, supplements, weight training, cardio, core training, abdominal exercise and a lot more.

After reading Mission Abdominals, you will understand not only how to protect yourself from gimmicks and rip offs, but also how to slash your body fat level and develop great abs that will be admired and envied on the beach, at the pool or in the gym.

From now until midnight, Wednesday the 24th, you can get a copy of the Mission Abdominals interview absolutely f-r-e-e when you purchase the Burn The Fat, Feed The Muscle e-book Here's the special link that will take you to the 3-day promotion where you can get Burn The Fat and Mission Abdominals:

PS Remember - this expires on Wednesday, May 24th at midnight PST… The clock is already ticking!

Breaking Through Training Plateaus!

2006-05-12T06:40:00.000-05:00

Hello,

Today I am going to share some pearls of wisdom on
how to break through training plateaus.

Check out this question from one of your fellow
subscribers:

"I have been doing weights for a few years now but I can't get any stronger - I lift the same amount of weights as I did when I started. How do I improve?"

This is a common question I get from many people
who have been training for any extended period of
time.

The answer to your problem can be found in the
following quote:

"If you do what you have always done, you will get what you have always got in the past."

Simply stated, if you want to see renewed progress
you need to try new things my friend.

There are many ways to add variety to your training
program including:

-Change your training routine every 3-4 weeks to
avoid stagnation and keep ahead of the adaptation
curve of your body

-Change the number of sets you perform

-change the number of reps you perform for each set

-Change the rest period between sets

-Change the format of your training program

-Change the implements you use (switch from dumbbells,
barbells, medicine balls, kettlebells, sandbags, kegs,
tires, logs, sledgehammers, stones, weighted vests, etc.

-Change the training split that you typically follow
(Straight sets, circuit training, supersets, drop sets, etc.)

-Change the exercises that you typically perform
(Back squats, front squats, 1-leg squats, etc.)

-Change the angles that you use with your strength
training workouts
(inclince push-ups, flat push-ups, decline push-ups, etc.)

These are just a few ideas of ways that you can use
to break through a training plateau but if you implement
one or two ideas you will be well on your way to increased
strength levels and renewed progress.

Train with purpose,

--Kyle

PS-If you want to learn more innovative ways guaranteed
to help you break through training plateaus check out the
powerful information contained in "The Vault!"

New Ab-Training Article!

2006-05-08T08:06:00.000-05:00

Hello, hello!

I just wanted to let you know that I have a new article posted at the Fat-Loss Guru Tom Venuto's website www.AmazingAbdominals.com (Tom is the author of the awesome book called "Burn The Fat, Feed The Muscle!).

The name of the article is the "7 Ways To Injur-Proof Your Back and Build a Bullet-Proof Mid-Section!"

In the article I reveal some of my top exercise picks for building a strong, healthy, back with an impressive-looking set of abs to boot.

Here is the first paragraph from the article:

"Everybody covets a nice, well-defined mid-section and in this article I am going to show you some powerful ways to train your abdominals that will also injury-proof your back. You see, many people train their abdominals in ways that do not improve the health of their spine - and it shows! Did you know that 80% of Americans are estimated to suffer from back pain in their lives? In fact, most abdominal training programs I see people performing actually lead to more back pain and an increased risk of injury. If you want to improve the health of your back while developing bullet-proof, lean abdominals then read on." (to keep reading click here!)

You can go read the article in it's entirity by clicking here.

Enjoy the article,

--Kyle Battis
www.HomeGymSecrets.com

Fast Fitness Results Perfect For Home Gym Enthusiasts!

2006-05-02T16:51:00.000-05:00

Introducing The 4-Minute Fitness Solution!

I am very excited to announce that I have two new DVDs full of 20 Bodyweight and Dumbbell Training workouts that will fire up fat loss and deliver fast fitness results!

Check them out Here!

On these two DVDs you will find 20 different killer workouts that will help strip fat off your body at extremely fast rates!

These workouts are based on Japanese research that have shown intense short workouts can be just as effective as hour-long cardio workouts.

So if you want the same results as an hour of cardio in only 4 minutes of time then you should check these DVDs out.

These workouts will kick your butt faster than you can cook a frozen pizza!

They will help you break through training plateaus and strip fat off of your body...

These workouts will spice up your boring home gym workouts!

The 20 workouts on these two DVDs will give you some amazing variety in your training which will spark new results...

Click Here to learn more about these DVDs!

Train with purpose,

Kyle

PS-There is a special discount if you order both of these DVDs together and some great bonuses included as well! Click Here to pick up your copies!

What About The Bowlfex Ultimate XTLU?

2006-04-23T19:35:00.000-05:00

Kyle,

What do you think of the Bowflex Ultimate XTLU ?
It's getting harder and harder to get to the gym
running my home business so I want to buy something
decent for the house ?

Hope you don't mind me asking your opinion.

Sincerely,

Lewis

Lewis,

Honestly, I am not familiar with the new Bowlfex.
I am sure it is very nice and is a good tool to have but
I am more partial to free weights, bodyweight workouts,
olympic lifting movements, powerlifting movements,
kettlebell movements, and odd object lifting.

Even if you don't want to spend a dime on your home
gym training you can get a killer workout using just
your bodyweight.

I find that these methods are cheaper, more effective at
delivering improved body composition results, and
more conducive to building a strong body that
functions well in the real world.

With that said, if I was going to build a home gym and
I had some extra cash to blow I guess I would buy the
following:

1. A Power Rack with a Chin Up Bar on It
2. Barbell with 300 pounds of weight
3. Iron Woody Fitness Bands
4. An X-Vest
5. maybe some Kettlebells
6. some adjustable Dumbbells (I do like the Bowlfex
adjustable dumbbells as well as the Power Block Dumbbells)
7. An adjustable, high-quality bench

I hope that helps Lewis and let me know if you have
any other questions.

Train with purpose,

Kyle Battis CSCS, ATC, NSCA-CPT
www.HomeGymSecrets.com

Which Adjustable Dumbbells To Buy?

2006-03-17T06:36:00.000-05:00

Which Adjustable Dumbbells To Buy?

Kyle,

Thanks for your response. It tells me I need to buy your book to
guide me along the home gym maze of confusion -- which I
planned to do anyway. It also tells me that my most recent
thoughts about buying a set of adjustable dumbbells might be
the best place to start because I'll end up using these no matter
what I add to the room later on.

So, would you have any personal perferences toward any of the
several manufacturer's of adjustable dumbbells out there right
now? I'm leaning toward the Powerblock type.

Which begs the question, which of the Powerblock models would
you buy ... or should I buy? One last question --- would you
recommend buying a bench also, or to rely solely on the swiss
ball as a complete replacement for bench-type exercises?

Thank you very much for your help. I think you've cleared my
head a bit on this issue.

-Ken

Kyle Responds:

Ken,

Thanks for the question.

There are many types of adjustable dumbbells on the market but my two favorite are the Powerblocks and then more recently, the new Bowflex Adjustable Dumbbells.

One of my home gym training clients recently turned me onto the Bowflex version and although I was initially skeptical of them I must say that I actually like them now. Either way, they are both quality products and you can't go wrong with either model.

I have no idea of your strength levels or your goals so I would recommend picking what ever size you feel is appropriate for your needs. I am pretty sure that you can buy the extra weight for the power blocks at a later time if need be.

To answer your question about a bench, you could simply start by using a Stability Ball for your bench pressing needs to get you started as shown below.

This will certainly get you started and if space and money are an issue then this would be a great way to start!

I cover this topic in depth along with many other similar space and money saving ideas in my Home Gym Secrets E-Book.

I hope that helps Ken.

Train with purpose,

Kyle Battis
www.HomeGymSecrets.com/ebook.html

Space and Cost Saving Ideas for Your Home Gym?

2006-03-15T20:25:00.000-05:00

A Question on Space and Cost Saving Ideas For A Home Gym!

Hi Kyle,

I think this question is probably one that many people have. (You may have already answered this in your ebook - I haven't purchased it yet.)

I have limited space for a home gym as I live in a tiny apartment. If a home gym set up is limited to very few (and space-saving) items, what would you recommend in order to get a challenging, but effective workout in. I'll be happy to follow through if you can give me ideas on a cost-effective, and high-variety workout?

Thanks,

Tera

Kyle Responds:

Tera,

Yes, I definitely do cover this in my Home Gym Secrets book but I'll be happy to give you a couple of ideas to get you started. :)

-A set of adjustable dummbbells, a pair of regular dumbbells, or kettlebells that can be tucked in the corner are great pieces of equipment that you can use, relatively cheap too. I actually have a small apartment and my home gym consists these pieces of equipment that I just mentioned. You can tuck them in the corner or under a bed after you are done training with them.

-Your own bodyweight for bodyweight exercises is a tool that you already have at you disposal. Performing squats, lunges, push-ups, planks, and body weight calisthenics can give you phenomenal results without spending a dime on any equipment!

-The most important ingredient is a your Mind (you must follow a sound training and nutritional program in order to see results). It is really not about the equipment at all and that is a point that I stress in my e-book. The equipment is just an addedd detail that can offer more variety and fun. The real results are due to the plan that you follow! :)

Get a great training program and start with that. I cover the pros and cons of various pieces of home gym training equipment in my e-book and recommend many useful training resources as well.

Remember, the plan is where the results are to be found.

Train with purpose,

Kyle Battis
http://www.HomGymSecrets.com/ebook.html

PS-Check out the sample bodyweight plan I have posted earlier in this blog for a good little plan to start with!

New Teleseminar!

2006-03-04T14:00:00.000-05:00

Dear Friend,

On Monday March 6th I will be hosting a Free Teleseminar with Dr. Christopher Mohr.

To sign up to hear this teleseminar live (or to hear the replay after it is completed) then click on the link below:

www.AskTheFitnessExpert.com/chrism

Enjoy the call,

Kyle
www.HomeGymSecrets.com

Ask The Fitness Expert!

2006-03-04T13:47:00.000-05:00

Hello,

It's been a while since I have posted and I apologize for the slacking but I have been working on a great new project that will be of interest to you for sure!

Wanna know what I have been up to?

I just know that you'll be interested...

OK, here it is....

I have been busy putting together a kick-butt Free Teleseminar series entitled
"Ask The Fitness Expert."

These completely Free Teleseminars are your chance to Ask some of the best fitness and nutrition professionals in the game your biggest fitness questions.

Click Here to be notified of future Teleseminars and to gain access to all of the replays of past Teleseminars.

Until, next time....

Kyle Battis
www.AskTheFitnessExpert.com
www.HomeGymSecrets.com

Sample Bodyweight Training Program

2005-10-11T05:16:00.000-05:00

Sample Bodyweight Training Program

One of my friends is just getting back into exercise and asked me to get him started on an exercise program. I put the following program together for him in about 5 minutes but it is a great place to start for someone with no equipment that is looking to get back into training.

I used a lot of GPP (General Physical Preparation) exercise to get my friend warmed up and get his body moving. Coach John Davies uses this same circuit in many of his programs and this circuit has always proven to be a great tool for improving fitness without any equipment.

Give this program a shot if it suits your needs.

Mon,Wed,Fri Program:

1. Continuous Circuit (Perform one after another with no rest between exercises and repeat the circuit 3 times with no rest):
-Jumping Jacks(30 seconds)
-Vertical Jumps (30 seconds)
-Squat Thrusts/Burpees (30 seconds)
-Lateral Line Hops (30 seconds)

2. Superset #1 (Perform back to back with no rest between exercises, take 45 seconds rest between supersets):

A1. Wide Push-Ups (Max Reps)
A2. Bodyweight squats (Max Reps)

3. Superset #2 (Perform back to back with no rest between exercises, take 45 seconds rest between supersets):

B1. Divebomber Push-Ups (Max Reps)
B2. Chair Step-Ups (Left then Right) (Max Reps each leg)

4. Ab/Low Back Circuit (Perform entire circuit in continuous fashion with minimal rest between exercises, perform circuit 1-2 times)

C1. Toe Touches (10 Reps)
C2. V-Touches (10 Reps)
C3. Lying Trunk Twists ("Windshieldwipers") (5 reps each side)
C4. Plank (Hold isometrically for 30 seconds)

C4. Horse Stance Back Exercise (10 reps each side)
C4. Sit-ups (10 reps)
C5. Side Plank (15 seconds) (Left Side)
C6. Side Plank (15 seconds) (Right Side)
C7. Oblique Side Crunches (Left) (10 reps)
C7. Oblique Side Crunches (Right) (10 reps)
C8. Alternating Supermans (10 reps each side)

5. Optional (Repeat Continuous warm-up circuit again 3-6 times)

6. 5 minutes of static stretching exercises

Tues, Thurs Program:

-Perform the bodyweight continuous circuit described above. Perform 6 circuits in a continuous fashion at a low-intensity pace. Perform 5-10 minutes of static stretching exercises after finishing the circuits.

Train with purpose,

Kyle
www.HomeGymSecrets.com

Exercise You've Never Tried (Pistols)

2005-10-02T18:48:00.000-05:00

Home Gym Exercises You've Never Tried:

"Pistols" aka One-Legged S

Top Position Bottom Position

Introducing the “Pistol.” This is the Mac-daddy exercise for leg strength and you do not need any fancy equipment! From a standing position, lift your left leg out straight in front of you. Grip the floor with your toes, tighten up all of the muscles in your body (I mean everything!!

Toes, legs, hips, abs, back, everything! In order to be successful with this exercise you must keep all of your muscles tight). I never was successful with this exercise until I learned to tighten EVERYTHING! Slowly lower your butt down and back towards the floor with a controlled tempo.

From the bottom position, lean forward, drive your heel through the floor, and stand up with a quick tempo. Pause in the top position and squeeze leg and core muscles. From the top position, start moving at the hips and repeat this process as long as you can maintain a high level of quality for the exercise. With this exercise it is better to perform multiple sets of fewer repetitions.

If you are not yet able to stand back up from the bottom position performing Negatives will be a great way to build strength in this exercise. Just try to lower yourself to the bottom position in 5-10 seconds trying hard to squeeze the muscles tightly throughout. You can either lower your butt all the way to the ground or grab onto a something stable and pull yourself back to the standing position. Get back into the One Leg Squat position and lower with one leg (you can always lower more weight then you can lift!). Switch sides and perform for the required number of repetitions.

Have fun mastering this one!

Train with purpose,

Kyle

8 Lessons I learned from Coach dan John About Home Gym Training

2005-09-08T10:50:00.000-05:00

“8 Lessons I learned From Dan John About Home Gym Training”
By Kyle Battis CSCS, ATC, NSCA-CPT
www.HomeGymSecrets.com

Coach Dan John is a man who knows a thing or two about effective home gym training. I recently had the pleasure of interviewing this veteran home gym trainee and in true Dan John fashion, he had some interesting things to say (would you expect anything less?).

Below you will find some of the key concepts that Coach John shared with me during our interview. I encourage you to apply these pearls of wisdom to your own home gym training so that you can reap the benefits.

1. “Save Your Money on an Expensive Multi-gym, Buy an Olympic Barbell and Some Smaller Weight Plates To Get Started”

With this equipment alone you can do anything you need to. Dan told me when he first started training he had a bar with some smaller plates (two 25 lb. plates and two 35 lb. plates) that allowed him to train with a few different combinations of weight. He would perform exercises such as Front Squats, Back Squats, Power Cleans, Snatches, and Presses. You can start your home gym with a barbell with 300 pounds of weight and it can be purchased very inexpensively. I highly recommend checking out yard sales and talking to gyms as you can probably found one even cheaper 2nd hand.

“If you want to save a lot of money and a lot of headaches by yourself a bar.”

Dan says to not worry about buying the highest quality bar on the market, just get a cheap Olympic bar so that you can get started with the basics. Even a used bar that you can get for free is a great place to start. Which brings me to point number two…….

2. “Start With What You Have”

Many people focus on what they don’t have or don’t know. Dan says that you need to start with what you have and just start!

Dan said, “You are not going to start your gym with the perfect platform, with a Swedish bar, with all bumper plates, with the perfect rack, and with all of the equipment in the world.”

Dan stated that some of the best lifters in history started with a junky barbell (Tommy Kono for example). Dan and I also discussed the Pele, one of the greatest soccer players of all time. He started out training with a rolled up ball of rags as a makeshift soccer ball. Dan mentioned this adversity training builds tremendous mental toughness that will carry over to every other aspect of your life.

“Quit complaining, quit whining, quit looking at all of the problems and start fixing them.”

Doing something is always better than nothing. Dan said what has made him a successful athlete is that he will, “Leap into the fray, jump into the fight.” You don’t need to start perfect you just need to start. Do first, then seek perfection as you progress. Dan wrapped this point up by stating, “Name a part of life that works perfectly from the start without experiencing any pain? Childbirth is not like this, raising kids is not like this. Eventually, you’ll look back at all of this ‘pain’ and you’ll be happy.”

3. Make Your Training Part Of Who You Are

Dan gave me some great examples of how he makes training an integral part of his life. Here are some of the examples Dan provided:

Dan takes a daily walk with his wife and dog. Dan says that he’ll throw his Turbo-Jav, walk and pick it up, and throw it again while his wife is off investigating some item of interest in their walk.

Dan told me that he performs chin-ups in between passes while mowing the lawn.

Dan shared how his daughter had some friends over to his house recently. They set up a volleyball net in the back yard and played volleyball for three hours! Dan said that they had a blast playing and got three hours of exercise without even knowing it.

Dan says that he keeps a kettlebell in his office and performs kettlebell front squats in between answering questions while he is working online at T-Mag. These little mini-sets add up throughout the day and it is a great way to fit exercise into any busy schedule.

Dan says that he performs regular workouts in his garage gym or in his back yard. He says that everyone needs to ask themselves what it is that they need out of their training and design their program accordingly. Dan has boiled down his training to the following: Pick a weight up off of the floor, put it over your head, carry it for time or distance.

4. “Machines Are Not The Answer To Your Fat Loss Goals”

Dan stated that “You need chaos in order to improve.” The body responds to chaos by improving. What makes us human beings is chaos. “Humans thrive on chaos even through we strive for order in our lives.”

Dan said, “Athletes who train on machines don’t produce strength that translates onto the athletic field or onto the game of life.” There are many problems with machines. Lack of stabilizer muscle training, movement pattern overload, isolation training can lead to injury, etc. Focus on training “movements and not muscles” and you’ll be much better off. Think squat, deadlift, overhead pressing, pulldowns or pull-ups, horizontal rowing, clean and sntach.

5. “Most People Don’t Actually Train In a Gym, They Wave Their Arms Around and Talk About Training In a Gym”

“If you go to the local health club you’ll see guys between sets of benching and curling talking about the new pope, the stock market, and more,….everything but hard training.”

“You can always tell hard work because no one wants to do it for very long.” This D.J. quote is awesome! It is so obvious but so overlooked my most gym-goers.

“If you train hard you shouldn’t want to do anything else.” Dan told how some people can go the gym and do 8 exercises/muscle group and perform multiple sets for each exercise. He said these people can train for two hours straight and not work hard at all. More is not better. Better is better.

To learn about hard work try Dan’s “One lift a day program” or his Tabata Front Squats or Tabata Thrusters workout. You’ll find out really quickly what hard work is.

6. “If I had to Build A Home Gym Today The First Place I Would Go Would Be The Local Hardware Store”

Dan John trains out of his garage. He has a great set up that gets the job done and a great deal of this equipment is not fancy at all. Contrary to popular gym culture belief, every piece of equipment that you have does not have to be covered in shiny chrome and you do not need to spend $50,000 on equipment to outfit a gym. Take a look at Dan’s set-up to see how some common household items and hardware store pieces of equipment can really help you outfit your home gym.

A Sneak Peak Inside Dan John’s Home Gym Set-Up:

-Hooks (to hang equipment on the walls of his garage)
-101 Dalmations Clock (used to time rest periods and those brutal Tabata Squats)
-Barbells
-Weight Plates
-Dumbbells
-Kettlebells
-Rosenburg Bars (Farmer’s Walk Bar)
-Chains (to drape over the bar for accommodating resistance)
-Bench (old bench from house)
-Dragging Sled
-“Judy” (an Army duffel bag loaded with three 50 pound rock salt bags)
-BFR 2000 (A Big Friggin Rock that Dan carries for time or distance)
-Home Made Lifting Platform (thank you Home Depot!)
-Wheelbarrow
-Leaf Blower (Seriously. Dan says that he uses this to clean up the chalk and debris off of his gym floor. “30 seconds and the place is clean as a whistle.” One of Dan’s friends that saw him cleaning his gym told him, “That is the single best idea I have ever seen!”

7. “Simple But Not Easy”

“My programs are universally simple but they are not easy.” Simple but not easy is apparently the motto of Dan’s throwers. He said that learning how to throw the discus is conceptually very simple but doing it well is not very easy and takes thousands of repetitions.

When it comes to lifting weights many coaches and trainees really overcomplicate things to mask their lack of effort and to avoid hard work.

Dan says, “Forget about tempo. What is the temp for a Snatch: “Make it!!!!” Just lift the weights quickly. If it is a lighter weight lift it fast, if it is a heavier weight still try to lift it fast (it just won’t look as fast!). Simply lower the weight with control.

Dan gave the example of the Tabata Front Squats. The program is a relatively simple concept. Alternating between performing front squats for 20 seconds and resting 10 seconds for Four minutes is NOT easy to do.

Dan says, “Go to an Olympic Weightlifting Meet after performing this routine and what you’ll need to do during the meet will seem easy.” Just like the Marines, do more in training so that actual battle seems easy. This is the entire point of double and triple sessions in sports. That adversity training helps build confidence, shows you that you can do more than you think you are capable of.

Dan stated that he loves training people who have been through military bootcamps, were former wrestlers, football players, or track athletes because these groups of people typically have developed high levels of mental toughness. Seek to incorporate this into your training and you’ll see better returns on your investment.

8. “80% of My Training Never Changes, I Really Experiment a Lot With The Other 20%”

“I’ll keep the basics, deadlifts, front squats, snatches, dragging sled, I’ll keep doing these things all of the time. The other 20% of my training I experiment with. I keep what works and throw away what doesn’t.”

That statement is worth it’s weight in gold. This home gym training veteran has been ‘scientifically’ testing what does and doesn’t work for him in his garage ‘laboratory’ for years. This is a crucial step many trainees neglect to take.

If you want to see a better return on your results then pay attention to what does work for you and what doesn’t. Record it in your training log and over time you will be able to become more efficient with your training sessions by avoiding “garbage work” that has little to no benefit.

Closing Thoughts

Dan John is great coach and so fun to listen to because you can really appreciate the wisdom in what he shares. He is a walking example of “real world” experience and he does it all in his home gym. Dan has a knack for cutting the garbage and boiling it down to what is important and what works.

I encourage you to implement some of these points into your home gym training so that you can reap the benefits. If you would like to listen to the interview this article was based on simply visit this link to hear Dan in action: http://tinyurl.com/8cauc

Train with purpose,

Kyle Battis CSCS, ATC, NSCA-CPT
Concord, NH
www.HomeGymSecrets.com

New E-Book Just Released!

2005-08-30T06:57:00.000-05:00

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Home Gym Exercises You Have Never Tried # 1

2005-08-30T06:52:00.000-05:00

Check out this exercise I had one of my Home Gym clients perform the other day. We called it a "Pot Holder Fly." It is like combining a push up and a pec fly.

You will need two pieces of cloth and a slippery surface like a linoleum floor in order to perform this exercise effectively.

It is great for developing shoulder stability, core strength, and it is also a nice way to add some variety to your routine.

Enjoy,

Kyle Battis CSCS, ATC, NSCA-CPT
www.HomeGymSecrets.com

Qualities of a Fitness Professional (How to Pick a Good Personal Trainer)

2005-08-04T12:45:00.000-05:00

Qualities Of A Fitness Professional: What Makes A Great Personal Trainer and How To Spot An Unqualified One!

By Kyle Battis CSCS, L/ATC, NSCA-CPT
www.ProFitnessCoaching.com

Personal Trainers Are Everywhere
In today’s day and age there are more health clubs and more personal trainers than ever. In fact, according to Personal Fitness Professional magazine, "An estimated 5 million Americans are using personal trainers." A growing army of fitness professionals has emerged to act as mentors trained to assist you in your quest for improved health and fitness. It is essential to differentiate between a qualified fitness professional and your average personal trainer as the former can deliver impressive results and the latter can potentially cause personal injury or even death!

Personal Trainers Should Be Mentors

Men such as Louis Durlacher and Eugen Sandow were the pioneers of personal training. As stated by the late Dr. Mel Siff, "At the time, the training of royalty, the wealthy and the famous with weights and specialized exercises was a well-established and desirable profession, predating the current generation of so-called personal trainers by about 150 years." Personal training is now a growing profession as more people are realizing the benefits of regular physical activity and are seeking ‘expert’ advice from fit mentors.
A mentor is someone who can help you achieve a given task in a more efficient and streamlined manner. Personal trainers should be mentors that specialize in helping people achieve new levels of positive physical change but buyer-beware! Not all personal trainers are qualified to deliver the results that they promise. A qualified personal trainer can develop a safe and effective exercise program but an unqualified trainer can get you killed!

Buyer Beware!

Stephan Grisanti, author of Industry of Illusions, cites a report by CBS News correspondent Wyatt Andrews that tells a frightening story of one woman’s experience with a so-called personal trainer. Andrews reported on one of these unqualified personal trainers and the fatal harm that this trainer caused to Anne Capati. "The trainer, who knew Capati had high blood pressure, also suggested, in writing, diet supplements including Thermodrene, which contains the stimulant Ephedra. The family charges the stimulants and the trainer’s poor judgment led to Capati’s death. The Capati lawsuit has helped expose two health club secrets. The first is sometimes a certified personal trainer isn’t certified. The second is there is no standard—national, state or otherwise—for what the word certified means." This scenario has happened repeatedly in years past and it saddens me as I read about people suffering injuries or death by the hands of unqualified personal trainers that have no business providing advice to other people. It is essential that you become an educated consumer and protect yourself with knowledge.

The Process Of Selecting a Qualified Personal Trainer/Fitness Professional

You have decided to get into shape and you are seeking a mentor to help you achieve your fitness goals, now what? You have realized that some expert guidance will help you achieve results in a more efficient manner and you have decided to hire a personal trainer. This is where you should take care in selecting the individual that will be giving you advice that will affect your health and well-being. Follow this step-by-step list and you should be able to select a qualified personal trainer that will help you achieve your fitness goals.

1. Are You Ready To Start?

The first step is to determine if you are ready and able to start an exercise program. It is wise to consult your doctor and determine if you are ready to start and individualized exercise program. Depending upon your health and past medical history, your doctor may give some specific instructions on exercises or activities to avoid. This step is important especially if you are recovering from an illness or orthopedic injury. A good personal trainer will require that you complete a health and exercise history questionnaire at the very least prior to beginning an exercise program.

2. You’re Certified, So What!

Most people realize that they should ask if their potential personal trainer is certified or not. If the trainer says they are not certified, simply walk away. If a personal trainer tells you that they are certified you should then ask them what organization certified them. Being certified is certainly a good start but the problem is that there are currently over 300 different personal training certifying agencies in existence according to Phil Kaplan, author of Personal Training Profits. Some of these certifications have lofty standards while others only require that you watch a video and mail in the answers to a written test in order to become certified. The quality of the certification really depends upon which agency is doing the certifying, what the certification requirements are, and what the trainer gains from that particular certification. There are a handful of certifications that have value and a lot of them that are not worth the paper they are printed on so do your homework.
The National Strength and Conditioning Association (NSCA) and the American College Of Sports Medicine (ACSM) are two of the most respected certifications in the fitness industry. The NSCA is the only nationally recognized accredited certification and it offers both a Certified Personal Trainer (NSCA-CPT) and Certified Strength and Conditioning Coach (CSCS) credential. The ACSM is considered the "Gold Standard" in the fitness industry and is also highly respected by the medical community. Both of these organizations involve a practical and written examination along with continuing education requirements.
To determine the value of their certification, ask them what kind of requirements they needed to fulfill in order to achieve that credential. Ask about continuing education requirements and if they have to stay abreast of new research in order to maintain their certification. Do some research about the personal trainer’s certification and try to determine its value, if any.

3. Do You Have Education In Exercise Science?

Ask them if they have a college degree in a health or fitness related field. In the NSCA’s publication entitled: How to Select a Personal Trainer, the authors state: "Personal trainers with an educational background in Exercise Physiology, Sports Medicine, Health and Wellness, Physical Education, or Anatomy and Physiology have a more thorough understanding of the way the different systems within the body work together, and how exercise affects each of these systems." I have met many great personal trainers who did not get an education in exercise science but other qualities made them true professionals. It is important to realize that no one criteria can qualify a personal trainer and that it is important to evaluate a personal trainer by looking at everything that they bring to the table. As a general rule though, a true fitness professional will seek out a college education in a health related field and will have a more in-depth understanding about how to help you achieve positive physical change.

4. Do You Have The Qualities Of A Fitness Professional?

Certification and college education are not enough to make a qualified personal trainer. I have met certified personal trainers with a degree in exercise science that had a great knowledge base but could not convey that knowledge to their clients making them very ineffective trainers. Below is a checklist of qualities compiled from experts in the industry that can help you select a qualified fitness professional. It would be wise to set up consultation session with the trainer that you are considering retaining and looking these qualities throughout the meeting:

They must be certified in CPR (Cardio Pulmonary Resuscitation) and First Aid at the very least
Must posses excellent people skills and be able to communicate effectively
They should be great motivators and understand the process of change
They should act and look professional at all times
You should be able to work with this trainer and there should be some compatibility between you and the trainer
They should act as a role model in mind, body, and action (Do they walk the walk or just talk the talk?)
They should be able to help people achieve the results that they expect
They must have an in-depth knowledge of exercise technique and exercise theory
They must have adequate knowledge of human physiology and nutrition
If you are training for a specific reason (i.e. improved sports performance) the trainer should have relevant education, experience, and possibly certification
They must be responsible and dependable
They should have concern for the health and well-being for each and every client that they work with
They should be loyal and have a high level of integrity
They should be able to market their services effectively
They should always keep learning and stay on top of current trends
They should be teachers who aim to educate, develop independence, and empower their clients
They should have a strong relationship with other medical/health professionals such as: Medical Doctors, Cardiologists, Registered Dieticians, Physical Therapists, Occupational Therapists, Massage Therapists, Athletic Trainers, Chiropractors, Orthopedic Doctors, other Personal Trainers, and Exercise Physiologists.
They should know when to refer out to other medical professionals when clients require services that are not within the trainer’s "scope of practice". This basically means that the trainer should not provide advice that they are not trained to give!
They should be members in professional organizations such as the NSCA, ACSM, IDEA, ACE, AFAA, ISSA, SWIS, etc.
They should initially perform a full compliment of fitness tests including such things as movement screens, VO2 max or sub-max testing, flexibility assessment, strength testing, endurance testing, body fat testing, girth measurements, before and after photographs, all depending upon your individual goals. The trainer should regularly re-test to monitor progress.
Finally, as Dr. Mel Siff stated in his book Facts And Fallacies Of Fitness, "Your entire approach may be summarized in the form of three commandments: 1. Enhance the Quality Of Life of your client, 2. Act as if you are a Concerned Parent training a valued child, 3. Apply Knowledge, Wisdom and Understanding."

Putting It All Together

You should now have a more complete idea of what to look for when hiring a personal trainer. You should look for a personal trainer, preferably one with a college education, who has at least one certification from a reputable organization (look below for a list of different organizations). Once you have found a trainer that you are considering hiring, set up a consultation session with the potential trainer and look for the qualities from the list that fitness professionals should posses.

People hire personal trainers for many different reasons and it is important to have a plan in mind of what you want to get out of your sessions. You most likely will not want (or be able to afford) a personal trainer forever so it is essential that you evaluate your budget and find a trainer that can help you achieve the results you expect in the most cost-effective manner. Some fitness professionals, for example, will set up their clients on individualized exercise routines for a number of weeks and then periodically have "tune-up sessions" where testing occurs, a new plan developed, and a new program is instituted. The personal trainer should be able to adjust to your needs and your individual goals. A qualified personal trainer should be able to empower you with knowledge and inspire you with results. They should help you achieve your fitness goals with an individualized plan and teach you how to utilize the tools of positive physical change to mold your body into the one that you have envisioned.
There are more personal trainers now than ever so be certain that the one that you entrust will help you achieve your goals in the safest and most effective manner possible. Good luck and enjoy the experience of working with a qualified personal trainer!

Sincerely,

Kyle Battis CSCS, ATC, NSCA-Certified Personal Trainer
Professional Fitness Coaching
www.ProFitnessCoching.com
kyle@profitnesscoaching.com

Personal Trainer Locators and Certification Organizations:

IDEA Personal Trainer Locator: http://www.ideafit.com/trainerlocator.asp
American College of Sports Medicine (ACSM): http://www.acsm.org/index.asp
National Strength and Conditioning Association (NSCA): http://www.nsca-lift.org/, NSCA-Certified Personal Trainer Referral Service: (1-800-815-6826).
International Sports Sciences Association (ISSA): http://www.issaonline.com/
American Fitness Professional and Associates (AFPA): http://www.afpafitness.com/
American Council on Exercise (ACE): http://www.acefitness.org/
National Academy of Sports Medicine (NASM): http://www.nasm.org/
Aerobics and Fitness Association of America (AFAA): http://www.afaa.com/
References
Grisanti, Stephen. Industry Of Illusions. Rivercast Publishing; 2002.
How to Select a Personal Trainer. National Strength and Conditioning Association. P.O. Box 9908, Colorado Springs, Colorado 80932-0908. www.nsca-lift.org
Kaplan, Phil. Personal Training Profits. Phil Kaplan’s Fitness Associates. 2000.
Siff, M.C. A Short History of Strength and Conditioning. Dolfzine Online Fitness. 4/5/2003. Pp. 4.
Siff, M.C. Facts and Fallacies of Fitness, 5th Edition. Mel C Siff. Denver, CO. 2002.
Swanson, Conrad. Personal Fitness Professional Newsletter. 1st Issue. http://www.fitpro.com. 4/20/03.

Kyle Battis is a Certified Strength and Conditioning Specialist (CSCS) through the National Strength and Conditioning Association (NSCA), a Certified Athletic Trainer (ATC) through the National Athletic Trainer’s Association (NATA), a Certified Club Coach through United States Weightlifting (USAW), and an IDEA Professional Level Personal Trainer. Kyle specializes in athletic performance enhancement, injury rehabilitation, and physique-transformation programs. Receive a FREE "Result-Guaranteed! Workbook when you visit www.ProFitnessCoaching.com! ($15 Value!).

Ten user-Friendly Habits for Successful Fitness Training

2005-08-04T12:36:00.000-05:00

Ten User-Friendly Habits for Successful Fitness Training
By Kyle Battis CSCS, L/ATC, NSCA-CPT

Are you dissatisfied with your current training program? Are you not achieving the results you had hoped for when you started training? If you are you stuck on a fitness plateau and are in need of some tips on how to start seeing progress then keep reading.
I am sure you want to see results from your training program (why would you do it if you didn’t want to see results, right?). You can start seeing measurable results again and break through those training plateaus by incorporating one or more of the following success habits for successful home gym training. In my ten+ years involved in the fitness industry and helping hundreds of people achieve their fitness goals, I have found these habits very valuable tools when it comes to seeing results from your training. I recommend using the ones that work for you and breaking through that training plateau!
Fitness Success Habits:
Set Clear Goals: Unfortunately a lot of people head to the gym without clearly identifying what it is exactly that they want to achieve. I suggest you nail down a specific goal to train for. I have found that when my clients really nail down a purpose to train for they always get better results. I find it interesting that when people focus on training for a special event they usually see better body composition results even though they weren’t focusing on that. I recommend picking a road race a few weeks out, a list of mountains to hike, a special date to look your best at, or a special competition to get ready for.
Have a Plan: Now that you have a compelling goal to train for you need a plan. I hang out in gyms a lot and most of the time I see people wandering around the gym with no plan at all. If people do have a plan that they are following, often times the plan is not appropriate for that individual. The best advice I can find is to get an individualized plan suited to the goals you have laid out. See habit number 10 below to learn more about getting the right plan for you.
Use Progressive Overload: "If you do what you have always done, you will get what you have always gotten." You need to progress in order to make your body change. This is a key habit that should be followed when it comes to training the human body. In order to see the physical changes you are looking for, you want to focus on improving from workout to workout. You can perform one or more reps than last time, lift a slightly heavier weight, and do the same amount of work in less time. The key is to challenge the body by progressively and systematically overloading the body in an intelligent manner.

Utilize Planned Variety: On average, the typical individual will adapt to an exercise program in 3-6 weeks. If you have been following a specific routine and you are not seeing results, then it is probably time to start mixing things up. You can change all kinds of things to get some needed variety in your program. You can change the overall format (switch to circuit training, supersets, etc.), change the number of sets, change the number of reps per set, change the rest periods between sets, change the exercises you are using for a given muscle group, change the grip or hand position, and you can even change the speed of movement for the exercises. The options are almost unlimited so don’t bore your muscles with the same old exercises with the same old 3 sets of 10 repetitions. Variety is the spice of life and a key factor in seeing continued progress.
Select "Money" Exercises: Simply put, some exercises deliver a lot more benefit than others. Multi-joint, compound exercises like snatches, cleans, squats, deadlifts, lunges, step-ups, bench presses, chest presses, seated rows, bentover rows, standing overhead presses, lat. pulldowns, pull-ups and chin-ups should make up the core of your exercise selection. No matter what your goals are you will get far better results by making the exercises listed above the core of your training program.
Keep a Training Log: "But Kyle, I don’t need a training log, I can remember what I have done before in my head." I hear this one all the time, usually from the same people who are not seeing any results from their efforts. Listen. If you want to see progress from your training, don’t leave things up to guess work. Remove all doubt and start tracking things. Track your progress via measurements such as body fat percentage, girth measurements, and body weight. Your training log can help you learn from your prior mistakes and help you achieve the results you are looking for at a faster rate.
Track What You Eat: Some experts say that 75-80% of your overall results are totally due to your nutrition. This may be surprising to you but you can gain muscle or lose fat on the exact same program. Your nutritional intake will totally dictate your results so if you really want to make some progress it can be a good idea to periodically track what you eat so that you can make sure that you are eating in a manner supportive to your goals.
Periodically Evaluate Your Progress or Lack Thereof: No program works forever and no matter how effective a given program was you should mix things up when you are no longer seeing results from your efforts. The only way to judge the effectiveness of a training program is by the results it is producing or not producing. Some experts recommend checking your progress every 1-3 weeks to see if you are improving in the areas you want to. If you are not seeing improvements then that should be a mental note for you to make some changes. If you are seeing results, keep training until that program no longer delivers.
Find a Great Training Partner: A great training habit that has the potential to improve your fitness results is to find a dedicated training partner. Choose carefully. You want someone who will challenge you, someone positive, someone to keep you on track, and someone who will help improve your training. You don’t want someone who is unreliable, negative, and lazy. Choose wisely and this training habit could mean renewed progress!
Find Coaches and Mentors: Coaches and Mentors can help save you lots of frustration. Coaches and Mentors have been there before and help you achieve better results at a faster rate. They know little tricks to help you get back on track towards the results you want, so do yourself a favor and invest in yourself by learning from these experienced teachers.
There you have it, ten success habits to help you break through those stubborn training plateaus. Implement some of these suggestions and I am sure that you will get back on track towards your fitness goals. Enjoy your training and keep focused on your goal.
Train with purpose,
Kyle
Kyle Battis owns and operates Professional Fitness Coaching based out of Concord, NH. Kyle specializes in body transformation programs, athletic performance enhancement programs, and home gym training. If you want a collection of ideas to add some variety to your training please visit www.HomeGymSecrets.com. You’ll have access to some amazing audio interviews Kyle has done with top-fitness professionals and you will receive a Free E-Book, "The 20 Essential Secrets to Building the Body and the Home Gym of Your Dreams," just for visiting. Kyle can be contacted by e-mailing him at kyle@homegymsecrets.com.

2005-07-31T17:09:00.000-05:00

Hello all,

Be sure to swing by my main website www.ProFitnessCoaching.com as well to get more free goodies from me......

Brand New Home Gym Secrets Blog!

2005-07-29T10:22:00.000-05:00

Hello home gym trainees!

This is the new Home Gym Secrets Blog! I will be sharing all kinds of great information about home gym training in this blog so stop by and visit frequently.

In the meantime please visit www.HomeGymSecrets.com and I'll give you a special report, access to amazing audio interview with strength coaches and personal trainers, and the Home Gym Secrets Newsletter.

Train with purpose,

Kyle