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All essentials requirements you must know to build a home gym

The popularity of a home gym has become an essential prospect as we are more concern about our health than we were in the past. People who are smart are always select an area for exercise at home or in the garage. You don’t have to invest a lot on home gym essentials.

On the other hand, you can save a lot of money because you don’t have to pay monthly or yearly gym membership.

Home gym requires only a little space like the corner of your home or garage, in the basement, upstairs or even in your bedroom.

This post is for the people who do not have any idea about how to build a home gym and looking for home gym essentials.

I will discuss everything you should look for before starting a home gym such as must-haves equipment, space, storage, and budget.

Benefits of home gym

In modern days buying gym equipment from e-commerce sites becomes a sixty seconds task. Moreover, gym equipment companies turning their head to manufacture home gym equipment because people like me want to get rid of the different problems we face going to the gym. There are 5 major benefits of having a personal or home gym.

Healthy Family:

A healthy family is a great blessing. Everyone in the family should stay healthy and fit. Setting up a home gym, you can make the family member fit and active. Nowadays family members are disconnected with each other because of smartphones and TV. You can organize different types of home gym equipment and offer them to exercise. This will create a great bonding with each other. You and your family will definitely enjoy the workout and everyone in the family will lead a healthy and peaceful life. 

Save huge amount of money:

Don’t think that investing in a home gym needs a lot of money. You can build your home gym with only 2 or 3 essential equipment at first (if you are on a budget). Then slowly and steady you can buy one or two more pieces of equipment in the next month. I am saying this because if you join a local gym as a member you need to pay 50 to 100$ per month. If you calculate the figure there will be 600 to 1200$ per year and 12000$ after 10 years. I think you will be able to own a luxurious home gym within two or three years and can be able to save a lot of money if you buy your home gym equipment step by step. 

Save time:

In this modern world, we are all busy. We don’t want to waste our valuable time. Can you realize how much time is going to waste if you attend the gym regularly? You walk there or drive by your car, parking the car and changing clothes will cost some time. That’s not the end! you have to be in the queue for your turn if the gym equipment is being used by other people. Having a home gym, you can begin your exercise at any time. It won’t be a problem if you are late. You will use your own home gym equipment and won’t get the stink of others


freedom of exercise

In your personal gym, you can do what you want. You have the full freedom to do everything. Play the music you like, or you can skip if you don’t like. You are not going to miss any favorite TV programme. This kinds of freedom will give you a better result.

Noise Free:

The commercial gym is surrounded by too many people. Many people in a single place create noise. The sound of gym pieces of equipment adds extra noise. I hate the noisy and crowdy place. If you are like me, then you need to exercise at home. When you have your own home gym, there will be no noise, no disturbance. You can fully enjoy your workout. 


budget friendly home gym

Building a home gym is not very cheap nor very expensive. The more you invest for your personal gym, the more effective equipment you can get for exercise. You can buy all the expensive equipment like power rack, multi-functional treadmill machine, rowing machine etc if budget is not an issue

On the other hand, if you are on a budget then you should be careful selecting appropriate equipment for your home. You can’t waste all of your money in an expensive gym equipment. You should find out the best alternative of expensive gym products.

How can I buy Multifunctional home gym equipment with low budget?

There are some tricks you can do if you want to have high-quality multi-functional gym products at a low price. The first trick for you is trying to buy a used product. There are many e-commerce sites that sell used equipment. Moreover, Social networking sites like Facebook can also be helpful to find used equipment. So, Research well about the product and ask your expert friend about the equipment.

You can visit the local gym store. Sometimes they sell their old equipment to cash money for the new one.

You can also look for the new company in the market. The new gym manufactures in the market always brings best offer for the customer so you can check them on internet or in the newspaper.

Home Gym Essentials Equipment:

Only you can tell yourself what exercises you are going to do for your body and what types of equipment you should install in your home gym.

First let me remind you one thing if you have any plan to set up electric home gym equipment, make sure you put them near the plug so that the cables of the equipment won’t be an obstacle during the workout.

Bellow I have discussed some must haves equipment for your home gym. If you read fully, you will realize what should you pick for your exercise.

Dumbbell set: 

dumbbells for home gym

I put dumbbell set in the top because a home gym is not a completed one if you don’t have a dumbbell set. The benefits of dumbbells in the home gym is huge! Dumbbells set require little space so you can set it in your small home gym. Exercises like biceps curls, shoulder raises, chest flyes can be done with dumbbells. You can improve your muscle growth if you have a dumbbell set. There are various sizes and colors coated dumbbell set in the market. So take a decision to buy a dumbbell set because it’s essential equipment for your home gym. If your home gym is not very small, you can also buy a dumbbell rack, so that you can keep it all together, moreover, a dumbbell rack will protect your gym floor as well as enhance the beauty of your home gym.

Barbell Set: 

If you want long term health benefits then start doing barbell exercises. Barbell exercises are not very complicated and provide excellent benefits of both mental and physical situation. You can make a perfect body if you use a barbell set because you have to lift barbell on both hands, so pressure equally divided for both hands and chest. Also, buy 2 or 3 rubber weights

Kettlebell Set:

kettlebell for home gym

You won’t even realize the benefits of kettlebell until you start doing it. Kettlebells are totally different from dumbbells but you must have both. Because both are equally essential for your home gym. Kettlebell creates overall health improvement for your body, especially for cardio. Training regularly, you can increase lean muscle, reduce fat and combine your strength. Different types of exercises can be done with a small inexpensive single kettlebell! Exercises like kettlebell swing, single arm snatch, split jerk, kettlebell press, Russian twist, lunge press, etc can be done with a kettlebell. If you want to perform various exercises buy TRX kettlebell or yes4all vinyl coated kettlebell. You can also buy ProSource Vinyl Coated Cast Iron Kettlebells that last long. 

Resistance Bands:

herculesgrip resistance bands

The popularity of resistance bands is increasing day by day. Why? The reason is simple, The added resistance helps to strengthen muscles and make your workout harder. It is very cost effective but you can use this essential equipment for your whole body exercise. No storage problem and you can even exercise outside of your home. I suggest you buy Herculesgrip 3 in 1 home exercise equipment set. There you will get 1 double wheeled ab roller, a jump rope, and 3x loop resistance bands. 

Weight Bench:

weight bench for home gym

You can deal with a lot of effective exercises if you buy a weight bench. According to the fitness experts, a home gym is not completed without a weight bench. Whether you have a small or big home gym, make sure that you have set an area for your weight bench. Because this single equipment will help you to do exercises like shoulder presses, dumbbell curls, bench presses, lying triceps, dumbbell rows, extensions, sit-ups, dips etc. When talking about the budget, if you have a limited budget you can buy a flat weight bench but if you are able to spend high, you should buy an adjustable multifunctional weight bench. 

Pull up bar and Push up bar:

push up and pull up bar

If you want to concentrate on your upper body then write pull up bar in your home gym must-haves list. Yet another low budget home gym equipment that doesn’t require a big space to set. You can install it on your home gym door. Pull up bar helps to strengthen your core muscles and abs. If you buy Iron gym total upper body workout bar then you don’t have to buy pushup bar, because you can use iron gym pull up bar as a pushup baas well. So it will be a wise decision if you go for this equipment, especially if you buy Iron gym because you don’t have to invest in push up bars. Meanwhile, Push up bar helps to keep your knees in a neutral position. You can increase your chest, shoulders, arms, triceps, core, back and neck using push up bars. Push up and pull up bar are equally essential for you to the home gym, both require a little portion of your home gym. Buy 3 in 1 Odoland best roller ab wheel kit, In this set, you will get important equipment like push up bar, jump rope, and knee pad.

6 best push-ups exercises for beautiful and stronger chest

Medicine Ball:

10 lbs medicine ball

Meet another cheap but super helpful home gym equipment, the medicine ball. Who doesn’t want a flat tummy? Yes, you can get a flat tummy if you use a medicine ball. Medicine balls are of different sizes and colors and weights. This gym product is known as the best for muscle coordination. 

Foam Roller: 

foam roller for home gym

Whether you are interested or not to buy a foam roller, I request you to have one. It’s a very important home gym equipment mainly used for self-massage. Self-massage helps to increase blood flow and reduce injury risk. You should perform self-massage after or before the intense workout. So buy a foam roller and use it when required. 


treadmill for home

A treadmill is an essential home gym equipment if you want to improve your cardio. Walking and running both are important for your health. If you don’t have time to go outside for a walk or running then you must have a treadmill. Its a full body workout improvement especially benefits cardio, muscle building, weight loss, improved your joint etc. You can even check your daily progress in the monitor. If the area of your home gym is small and your budget is not too high, then you can buy Shaofu 2.25 HP folding electric treadmill. Yes, it’s multifunctional and you can fold and store it easily. There are treadmills for busy people name under desk treadmill that helps busy people to stay fit and healthy.

Exercise Mats: 

There are mainly 4 reasons why you must have an exercise mat. Noise reduction, protecting floor, prevent injuries and last but not the least prevent damage to gym equipment. These 4 reasons tell us how essential to have an exercise mat at home. Exercise mats are not too expensive but may save a lot of your money. So you should buy the best exercise mats for your home gym. There are different sizes and colors of exercise mats.

Vertical Climber:

If you can’t afford a treadmill, you can buy a vertical climber. A great alternative for a treadmill and equally helpful for health. The vertical climber is a budget-friendly product and for me, it’s essential for a small home gym. You can get equal benefits like a treadmill. There are no such big differences between a treadmill and vertical climber.

Nice to have equipment

This section is for the people who want to build a home gym with unlimited budget or big budget. Big budget home gym looks like a commercial home gym as you can able to get all types of equipment whatever the cost is. Yes of-course you can set up your home gym without these equipment as I going to discuss below but having one or two equipment in the house will definitely bring perfect health result.

Power Rack

A power rack or power tower is a big and cube-shaped rectangular machine that mainly used for exercise efficiently. Moreover, it is a total of risk-free gym equipment. Exercises like squat, bench press, close grip bench press, rack pull, inverted row, barbell curl, etc can be done in a single power station. If your home gym area is large enough then you should buy one. Click here for more details and best power tower

Rowing Machine

An indoor rower can provide great benefit for cardio. It takes a little space but if you are exercising for cardio I think you must have this equipment. There are many types of indoor rower in the market such as hydraulic, flywheel, magnetic resistance etc. Concept 2 model D and Model E are known as the best cardio rowing machine. A cardio machine offer full body cardio exercise. Moreover, it helps to burn more calories and develops coordination. There are also other rowing machines they are not very expensive like Lifespan rw1000, stamina body trac glider or stamina ats air rower.

Portable Dip Bars

dib bar for home gym

An u-shaped equipment named pull up bar is used for full body exercise. If you can get the equipment as portable then its a great bonus. A portable dip bar does not require large space. Moreover, it is not very expensive. As it is portable you can move here and there easily.
Pull-ups, bench dips, dead-lifts,
dip-ups, push-ups can be possible in this single home gym equipment.

Fitness Tracker

best fitness tracker for home gym

We need a device that counts our every progress. Yes, I am talking about fitness tracker. It is only essential if you can spend something extra to get full data of your workout for daily, weekly or early. It looks good as well when you wear it as it is 2019 and there are new model fitness tracker in the market that features are amazing. It tells you time, how many calories you burned, distance you covered etc. If you love exercise but you don’t have any fitness tracker yet then I request you to search for best fitness tracker in the market.

Where to set up home gym

Your home gym area should be as wide as possible. Available space makes the movement easier. It’s great if the home gym is capacious enough for two people. There are several areas that you can choose for your home gym. If you own a garage then you can set home gym there easily. No problem if not, because you can also set your home gym in the basement or upstairs or in the bedroom as well.

Home gym in Basement

home gym basement

A basement is an ideal place for home gym. If your basement is big, you can easily plan to exercise in there.

There will be less noise if you decide to exercise in the basement. Exercising in the upstairs create heavy noise.

Furthermore, the atmosphere in the basement is ideal for exercise. Who does not want to do exercise peacefully? A controlled atmosphere helps you to stay comfortable.

Do you know the best part?

When you are exercising at the basement which is at level flooring then you can move your home gym equipment one place to another place easily. Moreover, you don’t have to worry about setting up the weights. It will easily get more advantage than setting up a home gym upstairs.

You can also get rid from excessive noise. The family members and neighbors living nearby won’t be disturbed. Your exercise will be more convenient.

So I suggest you to look for any available space in the basement for home gym. Give basement your top location. If you fail to find any location to exercise in the best then don’t be hopeless, there are other options as well.

Home gym in upstairs or bedroom

Can I set up home gym upstairs?

You can set your home gym in upstairs or in the bedroom if you do not have any space in the garage or basement.

But here is the deal!

It is not as simple as setting your home gym in the basement or garage.

home gym upstairs

Moreover, you have to be more concerned and should ask yourself some questions before taking any decision of setting home gym upstairs or in the bedroom, especially in the upstairs.

What is the condition of your floor, is it strong enough to bear the gym pieces of equipment weights?

In case if you don’t know, in the United States a portion of the upstairs floor can support 40 pounds per square feet (PSF), whereas a portion of the bedroom floor just supports 30 PSF.

Don’t worry! it’s not a problem if you exceed weights in a portion. Let me clear you that two heavy people, for example, 300lb per weight standing together in your room and do you think your floor is going to collapse? Never!

home gym bedroom

It will be perfect if you set your gym equipment corner of your upstairs floors. To prevent the damage to your floor, I recommend you to use a good quality gym mat. A gym mat will save you from injuries or keep the upstairs noise free during an extreme workout.

When planning to make home gym upstairs, make sure you don’t have any heavy furniture in the upstairs.

On the other hand, pay full attention when workout, stop dropping heavy gym equipment on the floor frequently.

Whether you plan to exercise at bedroom or upstairs, take some wise decision, such as trying to set gym pieces of equipment which are adjustable, portable and foldable. So, when you finish your workout you can easily fold it and move it in the corner of your upstairs or bedroom.

What to do to reduce noise?

Some types of gym pieces of equipment create heavy noise such as the treadmill, rowing machine, elliptical bike etc. This may be annoying for the people who are living near you. So to reduce the noise you can use noise and vibration reduction mats in the upstairs.

When your upstairs is not strong enough try to choose the types of equipment that are lightweight.

Home Gym design and Decor

home gym design

Include a Mirror

It is mandatory to have a full length mirror in your home gym. Obviously not for the selfies but for the motivation and progress that you are making day by day in your home gym. Make sure to choose a large mirror so that you can see your full body. You will get good feedback from a mirror.

Add a sound system

We all love music. Your favorite songs may enhance the pace of your exercise. Moreover, your intense workout will turn into enjoyable. If you want to dance Set a portable sound system on your home gym and wave goodbye to boredom.


If your gym area is located near the window then you can receive enough lighting during the day. But if there are no windows like garage or your preferred workout time is the night then you should concentrate on lighting. Lighting play a significant role during workout time. The more you can brighten your gym room with lights the more you can achieve from the exercise.

Air Control

Your home gym must be cooler than any other room because gym room is a place where sweaty activities happen. So again talking about windows or vents, as you can let the fresh air in. If there are no windows or doors you can set a fan over your head. Air condition plays a vital role in this case. It can make your home gym cool during the summer and warm during the winter. It’s a great advantage if your home is air conditioned.

Backpack/duffel bag or hamper

A hamper in the gym room helps to keep sweaty clothes in one place. So, you won’t have to take your stint clothes in the other room. On the other hand, if you have a duffel bag or backpack you can keep necessary things like a water bottle, quick dry towels or any other little home gym accessories in there.

Water bottle, Microfiber towel and tissue

Your home gym is a place of the workout. You may become thirsty during extreme exercise, especially in the summer. Running over to other room to drink water may kill your time or concentration. So, it’s very essential to keep a water bottle in the home gym. Also, keep wiper near you. Microfiber gym towel helps to dry quickly. There are many microfiber quick dry gym towels in the market. You must have one in the home gym.

Quotes on the wall

You can add inspirational or motivational gym quotes in the wall. Search for the best quotes on google and write on the wall. You can also search poster in the market. This kinds of things will create inspiration and motivation of your workout.

Home gym wall color:

home gym color

Painting the gym wall is not very essential. If you are on a budget or not willing to paint immediately then it’s ok.

But Having a gym-friendly color motive to exercise and increase the beauty of a home gym.

So if you are planning to invest or have a budget on painting your gym wall then I can suggest you some colors that are known as the best color for the gym wall. Your exercise will be much more comfortable and concentrating if you choose any of them.

Dragons Blood, Fiery Reds, and Oranges:

blood dragon color

If you set cardio workout as your main exercise then you can select dragons blood, fiery reds or oranges. Cardio is an intense workout and when you see around you will get more energy as these colors are known as energetic color.

Lavender, Off white or Silver Mist: 

home gym color

Lavender, off white and silver Mist symbolizes peace. These colors are known as best for yoga. People love doing yoga because they want to be happy and live peacefully. So if you do yoga regularly, paint your surroundings with lavender, silver mist or off white.

Benjamin Moore Harbor Haze: 

harbor haze gym color

Extreme exercise can cause you heated up very fast especially in the summer. Selecting a cool color will be the perfect solution. Benjamin Moore Harbor haze color will keep you cool and refreshing. So, If your body heated up quickly do try Harbor haze color.

Blue Mist: 

blue mist gym color

If you can’t focus on what you are doing then I advise you to pick a blue mist color. Don’t dare to use navy blue as the color is not motivating. According to color psychologists, light blue or blue mist color for the home gym. Blue mist color not only help you to remain focus but also help you to be relaxed.

Green or Neutral Green:

neutral green gym color

Last but not least, I will suggest green as it creates the loveliness, the prime color of the world. It helps to establish an eco-friendly environment. You will feel everything natural while workout. The neutral green painted wall looks lovely so paint a neutral green paint wall for your loving person.

Floor Plan

You came a long way in this post. Now it’s time to discuss another important thing. When setting up a home gym, most people ignore this plan. I think you must make a plan of your home gym floor because its important.

woman with floor mat

You should have ideas about what types of flooring your home gym requires. Making a flooring plan won’t cost you much but will provide you tons of benefits. Moreover this step may save some of your money in the future.

Exercising without rubber or foam mat can be very dangerous. You may fall in several injuries especially in your joint areas. 

On the other hand, your beautiful floor may damage if the heavy gym equipment fall. Furthermore, your expensive equipment can be broken or damaged. 

Yes, you can repair both your floor or equipment but it will cost you money which you never counted or expected. So to save money and to exercise without any risk you must have a floor plan or ideas.

There are different types of floor mats in the market. They come in different sizes and colors. The vinyl and printed floor mats look very beautiful. It makes the exercies more enjoyable.

If yoga is in your daily routine or if you sweat a lot then you should consider buying best mats.


Time has changed everything. During the early day’s people need to go to the gym to exercise, but now you can make your home gym, thanks to the manufacturers for concentrating on home gym equipment. 

There are two types of people who love to exercise. Some love to exercise together, love to chat with friends during workout. Those types of people never feel comfortable at home gym, no matter how much convenient the home gym are. And there are also some people who love to exercise alone or with the loving person, love to exercise with freedom, they can be able to create a home gym.

It is essential that you pay full attention on everything such as best location for exercise, must haves equipment, design, color and budget. Your home gym will be more comfortable and enjoyable if you fulfill all of your needs.

The post All essentials requirements you must know to build a home gym appeared first on My Gym Products.

This content was originally published here.

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Body Building Supplements For Beginners-Supplementation To Gain Muscles Fast – Health Womens

Body Building Supplements For Beginners|Supplementation To Gain Muscles Fast

Coconut tree and fruits at the plantation in Asia
Source: Flickr

“Do I need supplements to gain muscles fast?”, “What supplementations are needed for body building beginners?”, “Are the nutrients from my daily meals enough for me to gain bigger muscles fast?”

All body building beginners must have asked themselves these questions. You are reading this article because you would have probably asked these questions yourself.

The answer to these supplementation questions is an affirmative yes. Body building supplements are necessary if you want gain bigger muscles faster. This is because various supplements have their own benefits and they work together complementing each other to support muscle mass gain. You will probably not be getting enough of them through your normal meals and that is the primary reason why you need supplementation.

Since there are so many body building supplements in out there, choosing the correct and effective supplementation to gain muscles fast is a daunting task for a body building beginner.

Well, your anxiety will be solved in this article. As a body building beginner, you need only the basic supplementations to gain muscles effectively. You may need some other supplements when you are at the intermediate or advanced stages of body building.

So what are the basic supplementation to help a beginner to gain muscle mass?

•Protein Supplements – Without protein, you will never gain muscles. Protein is the fundamental supplement for every bodybuilder. You need 1 gram of protein for every pound of your bodyweight per day to faster gain bigger muscles. This is a lot of protein and most people will never get enough of protein from their meals.

•Creatine Supplements – Creatine can significantly increase muscle volume along with protein. It will also improve your weightlifting performances and raise your energy levels so that your workouts are more intensive and this provides for greater muscle gain.

•Glutamine Supplements – Glutamine is a non-essential amino acid, which makes up to 60% of the amino acids in the muscles. Glutamine helps in your muscle recovery after your workouts and also prevents muscle lost due to muscle catabolism.

•Multi Vitamins / Minerals Supplement – Your muscles need many vitamins and minerals for every stage of its function and recovery. Some vitamins and minerals are antioxidants and will also help in protecting muscle waste, help in muscle recovery and mopping up free radicals after your muscles are stressed out and damaged during your gym workouts.

As a bodybuilding beginner, these are the only supplementation you will need to help you gain bigger muscles fast.

This content was originally published here.


Whole body vibration shakes up microbiome, reduces inflammation in diabetes –

In the face of diabetes, a common condition in which glucose and levels of destructive inflammation soar, whole body vibration appears to improve how well our body uses glucose as an energy source and adjust our microbiome and immune cells to deter inflammation, investigators report.

For the first time they have described how regular use of whole body vibration can create this healthier mix by yielding a greater percentage of macrophages — cells that can both promote or prevent inflammation — that suppress rather than promote.

In their mouse model, investigators at the Medical College of Georgia and Dental College of Georgia at Augusta University have also shown that whole body vibration alters the microbiome, a collection of microorganisms in and on our body, which help protect us from invaders and, in the gut, help us digest food.

Changes they saw included increasing levels of a bacterium that makes short chain fatty acids, which can help the body better utilize glucose, they report in the International Journal of Molecular Sciences. Glucose is used by the body for fuel but at high levels promotes inflammation, insulin insensitivity and ultimately can cause diabetes.

While there were other changes, the most dramatic they documented was the 17-fold increase in this bacterium called Alistipes, a gut bacterium not typically in high supply there but known to be proficient at making short chain fatty acids which, in turn, are “very good” at decreasing inflammation in the gut, says Dr. Jack Yu, chief of pediatric plastic surgery at MCG. Alistipes, which helps ferment our food without producing alcohol, generally improves the metabolic status of our gut and makes us more proficient at using the glucose we consume for energy.

When they saw this, co-corresponding authors Yu and Dr. Babak Baban, immunologist and interim associate dean for research at DCG, immediately thought that giving a dose of the bacterium, like you would a medication, with a smaller dose of whole body vibration — in this case 10 minutes versus 20 minutes five times weekly — might work just as well, and it did, they report.

It what appears to be this good chain reaction, when Alistipes went up, glucose use and the macrophage mix also improved, Baban says. “The sequencing is not yet completely clear,” Yu says, “But it appears to be a closed loop, feed forward, self-magnifying cycle.”

Our microbiome, like a casserole, is in layers and one way whole body vibration may work is by rearranging those layers, Baban says, but they reiterate that no one is certain just how whole body vibration works in this or other scenarios, like as an exercise mimic without all the proactive movement.

But it appears to help address a key concern in diabetes and many common diseases: inflammation. While acute inflammation helps us fight disease, chronic inflammation helps start and sustain a variety of diseases from cardiovascular problems to cancer as well as diabetes.

With rates of inflammation-producing obesity and related type 2 diabetes increasing — even in children — new therapies that can directly help avoid the health consequences are needed, they write. They add that while more work is needed, whole body vibration might be one widely applicable and generally safe approach to use.

Macrophages, which promote inflammation, called M1, and suppress inflammation, called M2, play an important role in regulation of the inflammatory response. The inflammatory status of macrophages also influences the gut microbiome and vice versa.

In Baban and Yu’s mouse model of type 2 diabetes, where circulating glucose levels are high, they wanted to know how whole-body vibration affected the inflammatory status of macrophages and the diversity of the microbiome. They theorized their diabetes model would have more M1s, and that whole body vibration would result in more M2s and yield changes in the microbiome as well.

They found both a significant increase in the number of M2s as well as increases in levels of other anti-inflammatory molecules like the cytokine IL-10, in both normal mice and their diabetes mouse model after vibration. In fact, whole body vibration restored M2 levels to that of normal controls.

In the microbiome, they saw numerous shifts but by far the most significant was the increase in Alistipes and a general decrease in the diversity of the microbiome.

They note that while more diversity is generally considered a good thing, in this case the shift likely resulted from an increase in species like Alistipes, which can produce short chain fatty acids like butyrate, which result from the fermentation of dietary fiber in our gut and which feed inhabitants of the microbiome, are highly anti-inflammatory and can help reverse ill effects of high-fat diets, they write.

Theirs is the first study to document crosstalk between the microbiome and innate immunity by altering the macrophage mix with whole body vibration. Innate immunity is a sort of basic defense that immediately responds to invaders in the body and includes physical barriers like the skin as well as immune cells like macrophages, which are key to this response. In this scenario, macrophages, for example, release other cells called cytokines that help trigger inflammation. Adaptive immunity is when the body makes a specific cell, like an antibody, to target a specific invader.

They note that it’s still impossible to know whether the microbiome or macrophage shift comes first but theorize that making more glucose available to macrophages fosters inflammation and insulin resistance.

Another experiment they want to do to better define the order, is to delete the macrophages and see if they still see the other effects, Baban says.

But either way, the investigators say the clear interaction provides more evidence that whole body vibration can turn down inflammation.

The microbiome lives in the mouth, gut, vagina and skin — mostly in the gut– at points where our body comes in contact with foreign items to help protect us from invaders. In the gut it helps us digest and use our food.

Scientists have found more than 8 million genes represented in the bacteria, fungi and viruses that comprise a healthy human microbiome while the human himself has more like 20,000 to 25,000 genes. Obesity has been associated with a less-diverse microbiome, which is actually more efficient at digesting food.

In diabetes, whole body vibration is known to reduce ill effects like excessive urine production and excessive thirst, Yu reported in 2012 to the Third World Congress of Plastic Surgeons of Chinese Descent. That work was in a mouse model, which mimicked overeating adolescents. Vibration also reduced inflammation levels, including shifts in some immune cell levels. Vibration also was better than drugs at reducing A1C levels, which provide a better idea of your average blood sugar levels than a fasting glucose by showing what percentage of your oxygen-carrying hemoglobin is routinely coated with sugar. High glucose, or blood sugar levels, may result in sugar binding to cells and other places inside the body where it can alter function.

“Hyperglycemia is not good,” says Yu. “When it happens you perturb the normal.”

While Alistipes, which does not survive well outside the body, is not currently a part of probiotics or even yogurt cultures, for these studies the investigators used levels of other bacterium, like lactobacillus, found in yogurt to determine how much to give when they tried the Alistipes as a medicine adjunct to whole body vibration.

Alistipes is found in plants, and levels have been shown to be decreased in individuals with inflammatory bowel disease and Crohn’s. Higher levels have been associated with depression, and high levels can be found in the gut of hibernating bears.

A 2017 study published in Endocrinology by Drs. Alexis Stranahan and Meghan E. McGee-Lawrence at MCG, see, provided evidence that in their animal model of obesity and diabetes, whole body vibration was essentially the same as walking on a treadmill at reducing body fat and improving muscle and bone tone, including reducing seriously unhealthy fat around the liver, where it produces damage similar to excessive drinking. To see the full study visit htm.

This content was originally published here.

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Motley Crue: Personal Trainer + Nutritionist Working With Band

Motley Crue’s co-headlining tour with Def Leppard is looking to be one of 2020’s biggest events. The Crue seem to be pulling out all the stops, including “some of them” hiring a personal trainer and nutritionist to prepare for the summer shows.

Crue manager Allen Kovac recently spoke to Fox Business about the band’s reunion tour and The Dirt, claiming “tens of millions of people” saw the Netflix biopic.

“The most relevant statement is that global film, with a global internet and global streaming, is the future,” he says. “When I go to Amazon, I can see a Motley Crue book, I can see a Motley Crue documentary, I can see a Motley Crue live show, I can see the fact that they got a film, they got CDs out and they got streaming and they’re selling merchandise. So to me, managers and artists should move into 2020 and out of 1999, and so should record companies. You can’t make music in quarters. You can’t develop an artist in a quarter. It takes a couple of years, sometimes a lot more.”

Kovac also responded to recent criticism of singer Vince Neil, who became a meme with a viral performance of “Kickstart My Heart.” “Some of them are working with a trainer, some of them are working with a nutritionist to make themselves the best they can be,” Kovac claims.

Though the manager didn’t name which members were working with a nutritionist and trainer, Kovac added, “Let’s see what Vince sings like and looks like when the tour goes out.”

Nikki Sixx later added in a tweet, “A lot of people don’t understand to lose fat and gain muscle you need to eat more food mixed with the right kind of cardio and strength training. If you are starving your body is gonna hold onto fat and eat the muscle. I eat 2500 macro balanced calories a day. I eat all day.”

Motley Crue were one of Google’s Top 10 trending artist searches in 2019, while ‘The Stadium Tour’ with Def Leppard, Poison and Joan Jett just set a local record for fastest stadium sellout.

The Best Metal Song of Each Year Since 1970

This content was originally published here.

Personal Trainers

This $2,995 home gym is like Peloton for weight-lifting

[Photo: Tonal]

But Tonal, a new strength training device that uses an engine to create resistance instead of heavy metal disks, looks just like a vertical flat screen television and wouldn’t be out of place on the wall of your apartment. When you’re ready to work out, you turn on the device and pull out two adjustable arms that enable you to do 200 different exercises. After the trainers on the screen run you through an initial baseline test, Tonal pre-sets the weight, up to 200 pounds, for every exercise, automatically cataloging and tracking your progress as you curl, lift, and squat.

[Photo: Tonal]

It’s similar to Peloton, which sells digitally connected spin bikes and runs group classes on a screen, but for weight training. By acting like both your personal gym and your personal trainer, Tonal sits at the vortex of today’s fitness trends: particularly online content, the likes of which you’d find on YouTube or a myriad of fitness apps, and health tracking, whether it’s heart rate or steps counted, a la Fitbit and other fitness trackers. Designed by the studio behind Brita pitchers, Google’s Chromecast, and Nest Dropcam cameras, Tonal is a clever piece of engineering that aims to bring home fitness, personalization, and tracking together while also re-imagining what workout machines could look like. Given Peloton’s success–the company recently raised $550 million with a valuation of $4 billion, ahead of an expected IPO–Tonal is betting that this is how people want to work out in 2018.

Tonal originated three years ago, when founder and CEO Aly Orady was looking for a way to work out at home without having to sacrifice all the benefits of a gym, like the multitude of machines. With this goal in mind, he built an electromagnetic engine that would mimic the way traditional machines use gravity to create resistance. Pulleys wrap around the engine, which he says is about the size of a birthday cake–and far, far lighter than typical weight machines, which can weigh hundreds or thousands of pounds. When you pull on the cables’ handles, the engine pulls back using electromagnetic force–the same force that’s used to power electric cars. This entire process is controlled by a computer, which can precisely change and measure how you’re performing based on the way you pull.

But Tonal, a new strength training device that uses an engine to create resistance instead of heavy metal disks, looks just like a vertical flat screen television and wouldn’t be out of place on the wall of your apartment. When you’re ready to work out, you turn on the device and pull out two adjustable arms that enable you to do 200 different exercises. After the trainers on the screen run you through an initial baseline test, Tonal pre-sets the weight, up to 200 pounds, for every exercise, automatically cataloging and tracking your progress as you curl, lift, and squat.

[Photo: Tonal]

It’s similar to Peloton, which sells digitally connected spin bikes and runs group classes on a screen, but for weight training. By acting like both your personal gym and your personal trainer, Tonal sits at the vortex of today’s fitness trends: particularly online content, the likes of which you’d find on YouTube or a myriad of fitness apps, and health tracking, whether it’s heart rate or steps counted, a la Fitbit and other fitness trackers. Designed by the studio behind Brita pitchers, Google’s Chromecast, and Nest Dropcam cameras, Tonal is a clever piece of engineering that aims to bring home fitness, personalization, and tracking together while also re-imagining what workout machines could look like. Given Peloton’s success–the company recently raised $550 million with a valuation of $4 billion, ahead of an expected IPO–Tonal is betting that this is how people want to work out in 2018.

Tonal originated three years ago, when founder and CEO Aly Orady was looking for a way to work out at home without having to sacrifice all the benefits of a gym, like the multitude of machines. With this goal in mind, he built an electromagnetic engine that would mimic the way traditional machines use gravity to create resistance. Pulleys wrap around the engine, which he says is about the size of a birthday cake–and far, far lighter than typical weight machines, which can weigh hundreds or thousands of pounds. When you pull on the cables’ handles, the engine pulls back using electromagnetic force–the same force that’s used to power electric cars. This entire process is controlled by a computer, which can precisely change and measure how you’re performing based on the way you pull.

Orady teamed up with Dan Harden, the CEO and principal designer at San Francisco-based design firm Whipsaw, to take his engine and turn it into a compact exercise machine that wouldn’t be out of place in the home. After mocking up potential solutions, the design team landed on an early prototype, which they then installed in an exercise space so that people could try it out. They tested the ergonomics with a wide range of people, from petite to towering, and tweaked the overall geometry of the device.

Based on feedback from these early users, the team also made the screen as large as possible to provide better access to Tonal’s custom workout content. It was crucial that Tonal was sleek enough to be on display, but there’s a practical reason for leaving Tonal out all the time as well–besides the fact that it has to be bolted to the studs in your wall. “It’s like my guitar,” Harden says. “When I put it in its case and put it in the closet, I don’t play. When it’s hanging on the wall, of course, I’m going to play. It’s right there. Same thing with Tonal. It’s right there. You’re going to use it.”

It’s the smaller design details that make Tonal seem far superior to watching fitness videos on YouTube. Besides providing a way to actually lift weights without having dumbbells scattered around your house, it also shows your progress and automatically adjusts the weight as you get stronger–or when you need help. One feature uses the gyroscopes in Tonal’s handles to determine if you’ve started to struggle with the weight you’re lifting. When that happens, it’ll automatically reduce the amount of weight, acting almost like a spotter would at the gym. There’s a button on the side of the handle that can turn the weight off completely while you can get into position, too–or if you need to readjust during the middle of a set. My favorite detail is that as the digital video trainer counts reps with you, the video loops until you’ve finished: No need to pause if you needed more time than the trainer. It’s a clever way to fix the small annoyances of working out either at home or in the gym.

Of course, there’s a hitch: The price. Tonal costs a whopping $2,995, plus a $49 monthly subscription for the workout content. To access all 200 exercises, you need a $495 extension kit, which includes a sensor-laden bar and bench (you can do 85% of the exercises without it). There’s also a $250 fee for someone to install it for you. The company offers a payment installment plan where you can pay $175 per month for two years until you pay it off–which, combined with the content, is more akin to a luxury gym membership. Roughly speaking, these prices are on par with Peloton’s. However, if you’re accustomed to using YouTube videos paired with simple home gym items like a set of adjustable weights, that’s a tough price to swallow.

But for home gym aficionados like myself, the ability to work out like you might at a gym in the comfort of your home might just be worth it. And when you’re done sweating, Tonal looks a lot nicer than a crate of dumbbells.

Katharine Schwab is an associate editor based in New York who covers technology, design, and culture. Email her at and sign up for her newsletter here:

This content was originally published here.

Home Treadmills

4 New Muscle Supplements in 2018

Dr. Max Powers Anabolic Stack

This is my new favorite for 2018, because I did see the most rapid muscle growth from using Anabolic Stack. There is no shake, just pills and I like that. Definitely had that extra edge while lifting weights at the gym, and definitely can feel the pumps! The results are I feel more endurance, I can workout longer and I dont feel as sore the next day.

BSN SYNTHA-6 Protein Powder

This is a creamy milk shake type product that has 22g of protein and 5 grams of fiber. Since I am a fan of C4 Cellulor and NoExplode, I like that it also has 10 grams of amino acids. I usually take one scoop with a glass of water after I finish the gym. It tastes great and I think it is a very high quality protein. Its definitely worth the price (I bought it on Amazon) and this one definitely does not hurt my stomach like other protein powders. It does keep my appetite at bay, and I noticed I am eating less if I drink this before a meal. It definitely feels like it releases protein throughout the day.

Optimum Nutrition 100% Whey Gold Standard

This is definitely the most affordable protein shake – and its definitely pretty good for your every day use. It gives you 24 grams of protein and you just cant beat the price! Its one of the best tasting low carb options out there. I start all my workouts with the first product, but then I bring a bag of this to the gym, and rink it when I finish my workout. You can definitely feel that this is a quality protein. . I use this in the morning and after hitting the gym and it keeps my body super charged and going throughout the day. Before bed, I take Cassein and that gives me protein throughout the night.

Six Star Pro Nutrition Elite Series Whey Protein Powder

This is a better quality version of the product above, with some added features and benefits. I tried the Triple Chocolate and it is way better than the vanilla. DO not buy the vanilla. It totally hurt my stomach so it must be something in the flavoring. There is something metallic tasting in the vanilla and that was not cool. I will be returning this.


This is my new favorite because I saw the most results in muscle growth using this product. There is no shake to make, just pills which are so easy to take. No upset stomach – no weird side effects. I enjoyed using this product to give me that extra edge at the gym – definitely can feel the pumps! The results are I feel more endurance, I can workout longer and I dont feel as sore the next day as I do with other supplements.

The post 4 New Muscle Supplements in 2018 appeared first on styzzz.

This content was originally published here.


Do You Vibe? Benefits of Whole Body Vibration | The Wellness Way

Shaking things up can be good, especially when it comes to whole body vibration. You will see a lot of people around here taking advantage of the benefits of whole body vibration. They might get strange looks sometimes as they stand on the vibe plate but there are numerous advantages to taking some time to shake things up. We like it because it helps with spinal correction and supports overall wellness, but it doesn’t end there.

What is a Vibe Plate?

We are glad you asked! You don’t want to miss out on the benefits of the vibe plate just because you didn’t know how beneficial it was. A vibe plate is vibrating platform that causes your muscles to contract and relax dozens of times each second in response to the vibration.

The vibration activates the muscle, circulatory, lymphatic, and nervous systems, offering many of the benefits of regular exercise. This makes it a great low stress exercise, either in addition to your regular routine or for those who are limited in their exercise.

You might see vibe plates, also known as power plates, at the gym or at your local chiropractic clinic, but you can also order them online for at home use. Still think vibrating is for phones and not for people? Let us tell you about some of our favorite benefits.

What Are the Benefits of Whole Body Vibration?

Our Favorite Benefits of the Power Plate

1 – Aids in Spinal Correction and Helps Hold Adjustments Longer

There is a reason you will find the vibe plate, or other whole body vibration machines, at your local chiropractic clinic. It is a great tool to aid spinal correction and help hold chiropractic adjustments longer. That’s because whole body vibration increase neuromuscular function, increases coordination and strengthens postural muscles which all supports a healthy spine.

2 – Increases Bone Density and Reduces Fractures

25% of senior women have osteoporosis and are at risk of increased fractures. (1) That’s not cool but there are steps you can take for prevention. The benefits of whole body vibration are very bone protective as we age. Multiple studies have shown that it can help to increase bone density. (2) One study of 90 postmenopausal women found that after 6 months of regular whole body vibration that hip bone density was increased by 1%. (3) NASA scientists have even found it can help prevent bone loss in astronauts. (4) Well, if it’s good enough for astronauts… Wait, there’s more! Because of how it improves balance, increases coordination and strengthens muscles it can reduce falls and fractures.

3 – Burns Fat

For those who are just starting a workout routine, or want to add to their workout routine, whole body vibration could be a fat burner. One study split obese mice into 3 groups. One group shook for 20 minutes, one was on the treadmill for 45 and the last group got to be lazy mice. It found vibration had similar metabolic effects as walking on a treadmill and both groups gained less weight than the lazy mice. (5) Did anyone else notice the vibrating mice did it in less than half the time? That is why you see the power plate at the gym.

4 – Boosts the Immune System

Whole body vibration helps boost the immune system because of its anti-inflammatory benefits and by improving the microbiome. Time on the vibe plate can increase those macrophages that suppress inflammation. (6) If your body has chronic inflammation, then it can’t fight those pathogens as effectively and a healthy gut is key to a healthy immune system. Whole body vibration also stimulates the lymphatic system which is important for detoxification and a healthy immune system.

5 – Helps with Muscle and Injury Recovery

Vibration can be a noninvasive, drug-free way to speed up recovery. It helps with blood flow which gets oxygen and nutrients to your muscles and other tissues. This helps your body heal after exercise or an injury. In one study, mice who were exposed to vibration 5 times a week had wounds that healed faster than mice in the control group. (7)

Other Benefits of Whole Body Vibration

Whole Body Vibration is a Great Way to Keep Moving

With all the benefits of whole body vibration it is a great way to keep your body moving. It is a great option for those who are physically limited. It is also good for women during weeks one and three of their cycle when they need to protect their hormones. The vibe plate and yoga are great for when they should be avoiding high intensity activities but should still get things moving.

We could pick one or two of the many health benefits of whole body vibration as a great reason to do it. You don’t have to pick one or two benefits. You get all of them! It’s time to shake things up!

Resources for the Benefits of Whole Body Vibration

This content was originally published here.

home gyms

Bradley Soper: Harrington Park home invasion perpetrator was personal trainer and strongman

Friends of Bradley Soper say they are shocked by the circumstances of his death on Sunday morning.

This content was originally published here.

Personal Trainers

Fans Stunned After Britney Spears Admits That She Accidentally Burned Down Her Home Gym

There is truly never a dull moment with Britney Spears.

In a wild Instagram post, Britney revealed that she knocked over two candles and set her home gym ablaze by accident.

You can see that post here:

“I haven’t been here in for like six months because I burned my gym down, unfortunately. I had two candles and … yeah, one thing led to another and I burned it down.”

So, with having just two pieces of equipment left, post-fire, Britney showed us her arm workout and then her yoga workout.

But we’re still stuck on the “burned down gym” bit.

“It was an accident ….” she assured us in her Instagram post.

“but yes …. I burnt it down 🙈. I walked past the door to the gym and flames 🔥🔥🔥🔥 BOOM !!!!!! By the Grace of God the alarm 🚨 went off after that and yippy hoorah nobody got hurt 🙏🏼. Unfortunately now I have only two pieces of equipment left lol and a one-sided mirror gym 🙄🙄🙄 !!!!! But it could be much worse so I’m grateful. Pssss I like working out better outside anyways 🌸🌸🌸🌸🌸 !!!!”

Because only a queen keeps candles in her gym.

Fans are stanning Britney harder than ever, even after she called for wealth redistribution and labor strikes during the beginning of the outbreak.

This idea of her burning her gym down with candles is the gift that keeps on giving.

So please watch your scented candle use–you never know when you can burn your home gym down.

This content was originally published here.