By Simone Forte
More and more often my clients ask me: "Can I train at home and get the same results I get in the gym?"
The answer is always the same: "SURE, you just need to know what to do, how to do it and when to do it".
Beware of those super-machineries all doing that are sold in department stores at exorbitant prices, what I can advise you given my experience is:
- a barbell
- an EZ bar
- two modular handlebars
- an adjustable bench
- a squat castle
- at least 50 - 80 kg of various discs
With this equipment you will have a complete gym at your home and you don't even need a lot of space, except for the squat castle which will occupy a little more, about 1.5m by 1.5m.
It is true, in your home gym you will not have the most sophisticated and latest-generation machinery but trust me, the one I have listed replaces all the work done on the machines in the gym, those machines are true but they are not indispensable at all .
Just think that working with free weights, in addition to getting a perfect and functional body, you will increase your coordination, your energy consumption, your functional strength etc. etc. etc.
Let's look at any CHEST INCLINE.
The inclined chest is a machine that is used to isolate the upper part of the chest, the coordination is maintained by the machine, the weights are lifted by cables and pulleys, costs at least 2000 euros and look a little, can be replaced and made more effective from simple thrusts with dumbbells on a high bench (around 30 °).
Try to do the high thrusts with considerable weight and you will see that you will be forced to involve more muscle mass to coordinate and perform the same movement, what did I say? More muscle masses? But of course then more muscles are involved and more energy I will have to use, so it means more calorie consumption, not to mention proprioception.
Training with free weights is a fantastic practice that will give you the opportunity to get in tune with your body and allow you to be able to feel your every muscle, obviously as I told you at the beginning is not for beginners, you need to know what to do, how to do it and when to do it.
This is where the teachings of the Personal Trainer come into play, a trained person who will help you learn how to use everything you need to get a muscular, toned and above all lean body.
Another thing I wanted to add is: are you sure that your aerobic gym activity on a 10, 000 euro super carpet is the best? (I wrote 10, 000 euros because in some gyms where I work in Rome they have luxury carpets).
There are people who spend two hours on the super carpet, go to a hardware store and get yourself cut 50 cents of rope, then go home and jump for 3 minutes continuously.
I tried to make people running on the carpet for at least an hour jump for 3 minutes and you know what happened? With 50 cents they replaced the work of ten thousand euros of carpet.
However let's get back to us.
For those who already know how to use weights, barbells and dumbbells try dividing your workouts on three days a week and try to perform different muscle groups in each training session, which means every muscle group trained once a week.
I'm sorry not to explain all the exercises to do at home to get good results but it would take a whole book of at least 500 pages, however, do not hesitate to contact me by mail for more detailed information.
GOOD TRAINING AT ALL.
