Helpful Tools
The following are some of the tools I’ve been using to help me lose my weight. I’m kind of a technology nerd but have taken a fairly low tech approach to losing this weight.
Exercise Equipment
- Adjustable Weight Bench
This was one of the first things I bought in my weight loss journey. I knew I wanted to be able to work out at home even if I joined a gym later. Life gets in the way sometimes and if I didn’t want to go to the gym I needed to do it at home.- You want to make sure that whatever bench you pick it’s built solidly and has some stability supports, usually in the shape of Y’s or U’s. If your overweight like me, your going to be putting some serious stress on that bench … especially with dips and other moves.
- Another thing you should do is make sure it can easily be adjusted for incline and decline positions. The more versatile your bench is the more likely you’ll actually use it. Also make sure that the bench has good padding with clean strong stitching. You don’t want it falling apart or ripping while your working out.
- Finally, a less important thing but still something to think about is whether it can handle attachments. Everything from leg press to barbell curl platforms are available for most benches. I personally haven’t invested in any of these but a lot of people do.
- Free Weights
I actually started working out with Power Blocks but have found individual free weights to be indispensable. It’s nice to be able to grab a 15 or 20 pounds weight without having to adjust the bars in the Power Blocks. The biggest consideration (other than cost) you have to take into account with free weights is how many and how much space you have for them. They can quickly consume your workout space and your pocketbook the more you have. The best makeup for me has been 5-35 weights as free weights and the rest I use my Power Blocks.- Power Blocks
This was the first piece of equipment I purchased along with a nice bench. They can be a bit pricy but what you have to realize is that you get every weight between 10 and whatever upper limit you purchase. I bought the expansions to go up to 90 pounds. I knew that I needed more weight, especially for calf raises so I just bit the bullet.- A note of caution when using the blocks is that they feel different in your hands. Not in a bad way but because your hands are sliding into a compartment and are encompassed by the weights it is a weird feeling that takes some getting used to. It also makes it very hard to do some exercises but overall their limitations are far outweighed by how much space they save and how versatile they are.
- Gym Floor Mats
I started using these last year when I added a lot of step, aerobics, and circuit training. My basement is cement so these give that padding you need to be able to lie on the ground, do pushups, jumping, etc. Well worth the small investment for what you gain in comfort.- Aerobic Step
I picked this up on a whim to change up my cardio at home. It’s a great workout and comes with a basic and advanced routine on the DVD that’s provided. You can also get plenty of others online or on FitTV if you want to change it up. I haven’t been able to make it through the advanced routine yet but then again I’m not the most coordinated guy out there. My wife on the other hand flies through the routines and makes me look like I have two left feet.- Vibram Five Fingers
I bought these when I started running but ended up using them for all of my workouts. Whether I’m doing weight training, elliptical, step, running, or circuit training I’m wearing my VFF. These shoes take some getting used to but I highly suggest them. Not only do you get a better mind muscle link but your balance and overall workout is so my more intense. Give them a go, they’re well worth the investment.
Gadgets
- iPod Shuffle
I didn’t think I’d need a iPod Shuffle since I already had a regular iPod but after owning one for a while now I have to say it’s indispensable. I found myself at the gym wanting to listen to tunes but but not wanting to carry around my regular iPod. I decided to pick up the 1GB Shuffle because it was so light you couldn’t even tell you were wearing it. I personally like the older version (pictured) as well because it has visible buttons that are easy to control. Remember to throw together a great workout playlist, it helps a ton.- iPhone or iPod Touch
I’m not someone who uses online websites for tracking my workouts or weight-loss. I prefer to use something that’s convenient and ready at the drop of a hat instead of having try to remember and enter it later that night or at the office. For me that thing is my iPhone because when I’m out to lunch I can just quickly open LoseIt and enter the meal in under 30 seconds.- Heart Rate Monitor
If your a gadget nerd like me and want to be able to track everything on your journey to health and fitness then a heart rate monitor is perfect. If your thinking of trusting a random workout machine to give you your calories burned or an accurate heart rate measurement your doing it wrong. A heart rate monitor gives you your exact measurement and can usually do other things like let you set your weight, heart rate alarms, track peaks & valleys, and other cool features. They aren’t for everyone but if you want that extra bit of information to make sure your maxing out your workouts I highly recommend one.
Kitchen
- Blender
If your someone who drinks protein or meal replacement shakes or heck even if you just enjoy a good smoothie then a high quality blender is a must. I went through 3-4 cheap $99 Target blenders in my first year before I dropped some coin on a quality one. Last year I got this VitaMix blender as a Christmas present and love it. Not only is it crazy fast at blending my shakes but it’s crazy fast at blending everything. It’s a bit on the loud side but lets be honest, it’s a blender, your not trying to be quiet using it.- Cook Books
Eating for LIFE — This was the first cookbook I’ve purchased that I can honestly say I’ve made most of the recipes within it. It’s the staple cookbook for my program and as an avid Body for LIFE believer it obviously fits perfectly in since it’s designed by Bill Phillips for BFL. The pictures in the book are scrumptious and a lot of the recipes have pictures of all of the ingredients as well which comes in very handy. If you do pick it up you have to cook the Taco Pasta Salad, Mama’s Chilli, or try the Oatmeal Pancakes … they’re awesome.
Biggest Loser Family Cookbook — This was a whim purchase but turned out to be great. I always feel weird buying mainstream books, especially when they’re from a TV show. Anyhow, there are some great recipes in here that are easy and taste great. I suggest trying the Baked Ziti … it’s our goto food when we’re craving bad food with good taste.- One of the things I wish it did better were to have more pictures. That was the one thing I love about the Eating for LIFE book is all of the pictures. There are a number of pictures in the book, don’t get me wrong. It’s just that not all recipes have them which makes it hard to visualize the dish beforehand.
DVD’s & Books
- Exercise DVD’s
Biggest Loser Last Chance Workout — This DVD started my love affair with circuit training. I received it as a Christmas present and wasn’t sure it was for me. I had a number of the other Biggest Loser DVD’s and liked them all but wasn’t sure I could handle this DVD. After doing it the first time I had an amazing sweat and was sore for a few days. That week after doing it a few times I had awesome results on the scale and have ever since. I can’t sell circuit training or this DVD any more. It’s a great intro circuit DVD but I wouldn’t suggest it for people who are more advanced. I’d go onto the Jillian Michaels ones if your advanced.
Jillian Michaels: No More Trouble Zones — This DVD took my circuit training to the next level. I had thought I was doing awesome with the Biggest Loser DVD’s until I tried this one. Man was I destroyed after this DVD reinvigorating my love for circuits and truly highlighting how you have to constantly push yourself even when you think your maxing out. Don’t be afraid of trying this one out. It’s lengthy, about 55 minutes for the whole DVD but well worth it. Even if you a beginner it’s worth having so you can shock your system or work up to doing it. My form in the beginning was horrible but I worked at it over time.- Health & Fitness Books
Body for LIFE — This was the book that started me out. It is extremely motivating, down to earth, and really helps you figure out how you got to where you are today. It then helps you figure out how to get out of your rut and set some solid realistic goals to achieve a healthier & fit you. I’ve bought at least 10 copies of this book for friends & family and own it myself on CD for my iPod and print. I listen to it several times per year just to hear the motivational stories and reassert what and why I’m doing this. I highly suggest checking it out. It’s not full of gimmicks and sales, it’s just down to earth eating right and working out, plain and simple.
Optimum Sports Nutrition — During my process of learning how to eat healthy I wanted to learn the best ways to feed myself with the correct nutrients to counter the stress I was putting on it. I also wanted to optimize the way I was planning on growing my muscles and wanted to do everything within my power to do it the right way. This book started me on that path and contains a huge volume of relevant and detailed information about the nutrients your body needs to repair the damage from your workouts. Whether your looking for information on macronutrients, omega 3/6/9, or whole real foods this is your book.- Other Books
Born to Run — I read this book on a whim after investigating what it would take for an overweight person to start running. Little did I know this book would inspire me to not only start running more but to pick up a pair of Vibram Five Fingers (VFF). This book not only tells a great story but it’s underlying research and backstory about how we as humans are designed to run was truly inspiring and eye opening. If your looking for motivation to run or just a great story I suggest checking it out.
Omnivore’s Dilemma — Don’t read this book if you want to know where your food comes from, what’s in it, and why we’re all made of corn. This book, much like the movie Food Inc, exposes how we as a society have become fat because we’ve forgotten how to eat. Be prepared to make some drastic changes in your lifestyle … fortunate for you this melds perfectly with getting fit & healthy.
Half-Assed — One woman’s journey and life experiences being fat, dealing with society & family, and then losing it. I picked this up after hearing about it online and was very happy I had. It brought up so many memories growing up fat it made me appreciate the journey I’m on that much more. It’s very well written and an easy read for a trip or just around the house.
Supplements
- Myoplex
This is a meal replacement shake that you use to supplement your 5-6 meals per day while working out. You just toss it into a blender or shaker cup with some ice and in seconds you have a meal. It usually runs about $2 per shake when you buy it in quantity. I usually use one meal replacement shake per day at the start of each day. It gets me on the right path in a portion controlled guilt free way. Toss in some fruit or peanut butter and you have a nice treat as well.- Full Strength
This is another meal replacement shake that I started trying. I actually like it better than Myoplex in terms of taste. The jury (for me) is still out on if it’s better or not but I’ll update when I take it longer. I will say tough that it, unlike Myoplex, takes advantage of some of the newest trends in supplement science and did I mention it tastes awesome. It tastes what Myoplex would have tasted like had EAS invested in it within the past ten years.- Protein Powder
I usually throw some protein powder in with my oatmeal, cottage cheese, or mix it in some protein pancakes. It’s a perfect way to boost your daily protein intake each day if your having trouble cooking all the time. It’s also good with some water or maybe blended on ice with some milk or fruit.
Note
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