Weider Home Gym Exercises

What are some tips to get nice abs (and muscles in general) in a reasonable time?

I am a man-year 21. 175 pounds, 6 feet 1 inch tall. I recently bought a "Home Gym, Weider type. and has a variety of possible exercises, except stomach exercises. My main problem is that I like chocolate, fast food, soft drinks, etc and lack the motivation to exercise. What are some recommendations for a balanced diet that should keep me from getting fat, and some exercises that should give me some nice abs and muscles?

The secret is to recognize the true purpose of food as fuel instead of entertainment. Focus on proteins, fats and carbohydrates and learn about each them. A little research online will teach a lot. Remember, do not diet, change your eating lifestyle. Doing so will change your life for the better. For exercise, consider it a priority to include in your routine. Anyway, if you want it simple, here are ten steps: 1. Protein is good … eat a lot (30% of their calorie intake) 2. fats are good and bad … know the difference 3. Saturated and trans fats are bad – limit of these 4. And monounsaturated fats are good cop – Do not be afraid of them 5. carbohydrates are good and bad … know the difference 6. fiber and complex carbohydrates are good – eat them (about 40% of caloric intake) 7. sugars and simple carbohydrates are bad – limit them, especially at the end of the day (stay away from sodas and chips!) 8. drink water – lots and lots and lots of water. It is the only drink you need. Everything else is either lost or just plain bad for you 9. Eat 4-6 "meals" a day to increase your metabolism. 10. A meal is defined as a portion of a low-fat, high protein main dish, a vegetable serving for Vits / min, and a portion of complex carbohydrates. (You can get these combined as a health shake) to exercise, it is even simpler: 1. 4-6 hours per week 2. 45 to 90 minutes daily exercise 3. do aerobic exercise (20-40 minutes) every day you exercise 4. abdominal work every day to exercise (from the series makes it easy) 5. exercise chest and triceps on one day 6. exercises back and biceps on a different day 7. exercising leg and the shoulder of another day 8. do exercises in groups (Ie, 3 times with 12.6 repetitions) 9. keep a record of what was done to measure progress. 10. when the progress of the posts (called "plateau") change your routine.

Weider Pro 4300 Home Gym – With Killer Ab Workout Capabilities

Everlast for Her Pilates Door Knob Rope Exerciser $10.99 Unique range of motion gives full body tone. Strengthen your back, shape your chest, trim arms, tone legs and tighten abs. Comfort grips allow you to workout longer. Just slip the loop on the door knob and start exercising. Build power, strength and stamina without bulky, expensive machinery. All ages, all fitness levels will see results in just minutes a day. Strength training builds lean muscle …

Men’s Health Total Body Workout Poster Book $23.95 Men’s Health Total Body Workout Poster Book Sculpt an Amazing Physique in as Little as 20 Minutes a Day! A different kind of pinup Men’s Health magazine’s legendary workout posters have appeared on some of the finest walls in America, from the home gyms of the rich and famous to the dorm rooms of the young and ambitious. Wherever muscle is built, wherever a man’s thoughts turn to exercise and self…

The Great Home Gym Handbook : A Quick Reference Guide to Home Gym Exercises $7.90 In addition to 32 common home gym exercises for working your whole body, this handbook clearly explains how to set up a program to suit your goals. You also learn about safety, stretching, how to maintain your home gym and how to stay motivated. Handbook also features muscle anatomy diagrams. Printed in color; 64 pages….

Cap Barbell 40-Pound Dumbbell Set $29.99 The Cap Barbell 40-lb Black Cast Iron Dumbbell Set features durable cast iron plates and handles for a comfortable grip. The handles easily thread on for a secure fit. A rack system is included for convenient storage when not in use….

Weider Total Body Works 5000 Gym $129.00 Weider Total Body Works 5000If you’re looking for a total body workout regardless of your fitness level, the Weider Total Body Works 5000 won’t let you down! This system uses your own body weight for natural resistance and can be used in conjunction with four adjustable Power Bands to give you an even more challenging workout. Plus, with the free workout guide, you won’t find yourself bored with t…

Bally Slimmer Belt With Zippers $12.99 Sweat it out. Maximize the benefits of your fitness program with this zippered slimmer belt. Designed to fit any sized waist, it’s a real workout wonder, supporting your lower back and abdomen and helping shed excess water. Helps support your lower back and abdomen. The sauna action of this shaper belt boosts the benefits of your regular workout. Hand washable. Retains moist warmth and body heat,…

Spartan Gym Exercises $34.99 Spartan Gym Exercises – Giclee Print

Weider X-Factor Door Gym $99.99 The Weider X-Factor is the total body training system that attaches to any door. The unique design of this door gym promotes explosive movements for a total-body workout. Get ready for the most dynamic, upper-body workout you’ll ever experience. You’ll strengthen and tone your arms, shoulders, and chest for amazing results.

Powerline BSG10X Home Gym $724.99 Excellent workouts, limited space, and quick assembly are just 3 of the features offered by this home gym. Engineered to be compact and easily assembled, it does not compromise your workouts. A stable platform and multiple seat adjustments let the gym accommodate many users of all sizes. A 160 lb adjustable weight stack, high, mid and low pulleys, 8 position adjustable press arm, and leg developer station enable the user to perform over 40 exercises, safely and biomechanically correct.

Bodycraft Fitness K1 Home Gym $2799 The Bodycraft Fitness K1 Home Gym is a durable and effective home exercise gym that offers huge variety of strength exercises. The K1 gym includes a press arm, double-up cables, easy-to-adjust bench, 200-pound weight stack, and cable arms. The finish of the Bodycraft Fitness K1 Home Gym is electro-magnetically applied in powder form to evenly coat all surfaces, then baked on at high temperatures for a tough, long lasting finish. The 200 lbs. weight stack featrues precision milled cast iron plates with nylon bushings for smooth action. The Bodycraft Fitness K1 Home Gym’s guide rods features chrome plated 1 Inch diameter tubular steel for rugged durability and smooth action.

Smooth S490 Force Elite Home Gym $799 The S490 is a space saving home gym that allows you to perform numoruos gym-quality exercises from the comfort of your own home. The S490 is centered on an adjustable 200 lb weight stack. It has all the features you need for a complete toning and strength training program at home.

Body Solid Powerline P2 Functional Home Gym $1299.95 Powerline by Body Solid is renowned for innovating compact, quality home gyms that combine form and function with versatility and value. The P2 Home Gym adds functional pulleys to a traditional home gym platform, allowing users to perform a variety of exercises that recruit stabilizer muscle to exercise movements. With moves such as pec flys and converging press, the Powerline Home Gym focuses on the development of core stability, balance and strength. The Powerline P2 combines functional and traditional exercises in a versatile design that gives you the free range of motion for a total body workout in a compact space. The user-friendly, multi-function Powerline P2 Home Gym is cleverly engineered to offer free-range movements and exceptional range of motion for any size user. By combining an ergonomically correct press arm and a functional training arm, the P2 puts you in the unique position to enjoy the best of both worlds — traditional exercises for major muscle groups as well as functional training for core strength and stability — in a single, compact machine. Engineered to be versatile, durable, dependable and affordable, the Powerline P2 blends functional pulleys with a traditional home gym that lets you get creative with your daily workout routines.

Stamina Bio Flex 1700 Home Gym $324.99 The Stamina Bio Flex 1700 Home Gym delivers the strength and fitness results you want in a smooth, comfortable workout. Changing between exercises and adjusting weight resistance is quick and easy. Performs a full range of upper and lower body exercises to strengthen your entire body for the chiseled physique you want.Includes lat tower, leg curl/leg extension station, standing station, 4-position removable seat, and more. Compact design to fit in your home gym area. Solid steel construction. Lighter weight than home gyms with weight plates. More workout options than free weights.

Bodycraft Fitness Xpress Pro Home Gym $2599 The Bodycraft Fitness Xpress Pro Home Gym is a durable and effective home exercise gym that offers huge variety of strength exercises. The finish of the Xpress Pro Home Gym is electro-magnetically applied in powder form to evenly coat all surfaces, then baked on at high temperatures for a tough, long lasting finish. The 200 lbs. weight stack features precision milled cast iron plates with nylon bushings for smooth action. The Bodycraft Fitness Xpress Pro’s guide rods features chrome plated 1 Inch diameter tubular steel for rugged durability and smooth action.

Body Solid EXM1500S Selectorized Home Gym $1050.95 The Selectorized Home Gym from Body Solid is, according to the leading consumer reporting magazines, the ”#1 Best Buy” in the home gym category. This outstanding home gym incorporates all the features you need for a complete toning, trimming and strength-training program at home. In just 20 minutes a day, 3 times a week, you can trim down and firm up in your own home, on your own schedule! Forget the gym membership dues, long lines and locker rooms. The Selectorized Home Gym from Body Solid allows you to work each section of your body for improved health. This gym is centered on a 160 lb. weight stack which is conventiently adjustable in 10 lb. increments. These weights are neatly stacked so there are no more scattered plates and bars. Simply insert a pin and begin! While sitting on the firm, oversize adjustable seat pad you start by grabbing the multi-grip press arm to workout your arms and shoulders. Then, wrap your legs over the comfortable foam rollers to rip through a set of thigh burning leg extensions. Now, take hold of the Ab Strap and crunch your way to a washboard stomach. Spin around and reach for the Lat Bar to work your shoulders and upper back. Using the Straight Bar on the multi-purpose Low Pulley, you can perform seated rows, bicep curls, wrist curls, upright rows, shrugs and more. Other possible exercises include triceps press down, standing leg curl, bent over row, inner and outer thigh exercises, one arm cable curl and standing calf raise. TheBody Solid Selectorized Home Gym gives you more for your money than any other home gym on the market and is backed by Body Solid’s comprehensive Lifetime Warranty.

BabyFirstTV’s My Gym at Home – Fun with Monique $14.95 My Gym at Home invites parents and babies everywhere to play together have fun and discover the many advantages of a steady exercise routine. Presented by Monique Vranesh the exercises performed on this DVD are designed to assist in the formation and development of your child’s motor skills flexibility and social skills. My Gym is one of the nation’s leading children’s fitness centers with locations worldwide and has earned a reputation as having the best early learning programs of its kind. DVD features: – Spanish and English audio options – On-screen parenting tips and subtitles – Introduction by Dr. Francine Jolton Running Time: 45 minutes. Join Monique as she guides you and your child through developmental exercise routines.

BabyFirstTV’s My Gym at Home – Fun with Eric $14.95 My Gym at Home invites parents and babies everywhere to play together have fun and discover the many advantages of a steady exercise routine. Presented by Eric Grindler the exercises performed on this DVD are designed to assist in the formation and development of your child’s motor skills flexibility and social skills. My Gym is one of the nation’s leading children’s fitness centers with locations worldwide and has earned a reputation as having the best early learning programs of its kind. DVD features: – Spanish and English audio options – On-screen parenting tips and subtitles – Introduction by Dr. Francine Jolton Running Time: 45 minutes. Join Eric as he guides you and your child thorugh developmental exercise routines.

Body Solid Powerline BSG10X Home Gym $999.95 The Powerline BSG10X Home Gym from Body Solid offers a superior workout in a limited amount of space. You don’t need an engineering degree to assemble this Powerline Home Gym. This unit comes 90% pre-assembled in one box. All of the high impact resistant nylon pulleys and 2200 lb. tensile strength steel cables have been hung and strung by the factory. There are no confusing diagrams to follow during this assembly! It’s a simple 9 bolt process. You can be working out in as little as 30 minutes. The compact frame, less than 4 foot wide and 6 1/2 foot tall, allows you to install this gym anywhere. Engineered to be compact and easily assembled, the BSG10X does not compromise your workouts. A stable platform and multiple seat adjustments ensure the accommodation of all sizes. A 160 lb. adjustable weight stack, high, mid and low pulleys, 8-position adjustable press arm and leg developer station enable the user to perform over 40 safe, biomechanically correct exercises. Included with the BSG10X is a 48” lat bar, a low row bar and an abdominal-harness. This gym also comes backed by the Powerline Exclusive 10 Year Warranty! You can’t afford not to make this a part of your own home workout center!

Weider WEBE1441 Weider Total Body Works 5000 Bench $191.36 Designed for a total body workout the new and improved Weider Total Body Works 5000 is perfect for both upper and lower body workouts. Its space saving design makes it perfect for using at home. Weider Total Body Works 5000 Bench. Muscle work

Bodycraft Fitness M300 Home Gym $1499 The M300 Strength Training System from Bodycraft Fitness combines affordability with outstanding quality! It is simple to use and provides exercises for your entire body.Designed for individuals concerned with ”just the basics”, yet built to the same high quality specifications as our most expensive systems. Work out your entire body with great features like the Bench Press, Leg Extension, Standing Leg Curl, Lat Pull, Low Pulley, High Pulley, and multiple bench press. Get into shape this season with the multifaceted M300 Strength Training System.

Body-Solid EXM1500S Selectorized Home Gym $699 When the leading consumer reporting magazines were searching for the best buy in the home gym category, they found it in this. It has all the features you need for a complete toning, trimming, and strength training program at home. In just 20 minutes a day, 3 times a week, you can trim down and firm up in your own home, on your own schedule. This gym is centered on a 160 lb weight stack, adjustable in 10 lb increments, stacked neatly without plates and bars. Simply insert a pin and begin. While sitting on the firm, oversize adjustable seat pad, you can start by grabbing the multi-grip press arm and work on your chest and shoulders, then wrap your legs over the comfortable foam rollers to rip through a set of thigh burning leg extensions. Now, take hold of the ab strap and crunch your way to a washboard stomach. Spin around and reach for the lat bar and work your shoulders and upper back. Using the straight bar on the multipurpose low pulley, you can perform seated rows, biceps curls, wrist curls, upright rows, shrugs, and more. Other exercises include triceps press down, standing leg curl, bent over row, inner and outer thigh, 1 arm cable curl, and standing calf raise.

XMark Fitness XM8830 4Station Home Gym $2971.22 A well rounded variety of workouts can be performed with the XMark 4Station Home Gym XM8830. Being able to perform multiple exercises from one piece of equipment is both cost and space efficient. The rugged ergonomic design and craftsmanship will allow for a lifetime of use. The XM8830 has multiple workout stations that will target your upper body lower body and core. Use the pec fly machine and chest press to develop a stronger chest. The lat pull down and seated row will develop your back muscles. Build your lower body with the leg curl and leg extension along with the seated leg press attachment. Work your core with multiple abdominal exercises with the built in vertical knee raise station. Tricep work can be performed with the convenient dip station. The XM8830 is constructed of solid 14 gauge 2 x 2 and 2 x 3 steel. The XM8830 comes with 26 upgraded red aluminum pulleys that allow for smooth lifts time and time again. Extra thick 2.5 Hidensity cushions will allow for comfort during lifts. The XMark 4station Home Gym XM8830 ergonomic build and long lasting durability will confirm that you are working with XMark the mark of excellence. 14 Gauge 2 x 2 and 2 x 3 steel construction. Total body workout focusing on major muscle groups. 4 Station home gym. Two weight stacks of 210 lbs. each. 26 Upgraded red aluminum pulleys with ball bearings. Extra thick 2.5 Hi density cushions. Large 4 Contoured roller pads. Baked on scratch resistant powder coat finish. Double stitched tearresistant Duraguard vinyl. Shipped double boxed. Assembled weight: 569 lbs. Dimensions 74 x 47.5 x 83.5 .

Body-Solid EXM3000LPS Home Gym $2329 If maximum strength and a weight room full of workout options are what you want in a minimum amount of space, then try this on for size. This multi-station workhorse provides health club quality strength training for up to 3 people simultaneously. It features a multifunction press arm station for bench press, incline press, shoulder press, and chest supported mid-row exercises. The fully-adjustable perfect pec station with range limiters allows users to achieve deeper muscle penetration for faster, more defined results. The leg press/calf press station operates on a 2 to 1 weight ratio, giving the capacity of 420 lbs. The non-slip, rubber encased foot plate is constructed of heavy gauge steel for safe operation during the most intense workouts.

Bayou Fitness Products E8660 2Station Home Gym $3496.84 The ESeries Home Gym E8660 proves there is no such thing as having too many good workout options. Arms legs back chest and abs; all of these are targeted by the extensive list of exercises this machine’s two stations provide. Strengthening of the upper and lower body is a byproduct of its addition to your home gym and its industry leading functionality produces results above and beyond your expectations. If you want to make fat disappear and gain impressive muscle and energy then this home gym is precisely the product to get you there. 2Stations. 2 x 200 lb. Weight stacks. High station. Mid station. Low station. Pec fly. Chest press arm. Military press arm. Squat arm. Lat bar. Ab strap. Ankle strap. Shiver bar. 11 Gauge steel frame. Baked powder coat. Light commercial rating. Assembled weight: 1073 lbs. Lifetime frame and parts residential warranty. Shroud for weights. 7 Press arm back pad adjustments. Lat station back pad. 10 Lat station seat pad adjustments. 10 Press arm adjustments. 13 Bench distance adjustments. Right station features: lat pulldown leg curl/extension ab cruch low row and pec fly sation. Left station features: a fully adjustable chest press station. Rolled seat pad is able to be adjusted to maximize comfort. Assembled dimensions: 90.5 x 77 x 83.5 .

Body Solid Powerline Hardcore Gym $519.95 The Powerline Hardcore Home Gym from Body Solid provides a safe, comfortable and effective total body workout in one compact machine. The Hardcore Gym is designed to be versatile, durable, dependable and affordable. The innovative, patented press arm system functions as a chest press and replicates the pectoral dumbbell fly. The outstanding Powerline PHG1000X allows you to perform numerous high pulley, low pulley and leg extension/leg curl exercises in any room of your home or office. Work your upper and lower body extensively and successfully with the home gym that fits anywhere. And, take your workouts to a higher level by adding the optional 150 lb. selectorized weight stack. The easy selector pin saves time and energy and still allows you to add standard weight plates when you want to push your limits. Powerline gives you an intense, hardcore workout without compromising safety, comfort or affordability.

Bayou Fitness Products E8620 Home Gym $2077.74 All of the best aspects from a variety of fitness products are brought together with the ESeries Home Gym E8620. This fusion of benefits frees up space by eliminating the need to have varying equipment in your home gym. The adjustable pec station comes with 9 positions and combines with dual grip pec arms to let you attain a toned and solidified chest. A high mid and low stations pulley assembly will enable a variety of exercises that target the abs and oblique’s while the lat pull down stations’ focus on arms and shoulders is sure to produce results that leave you pleased. Molded grips on lat pull down bar. 3 Backrest adjusts to 7 horizontal positions. 4.33 Vinyl covered roll pads for leg curl/extension station. Exclusive lifetime warranty provides complete coverage for as long as you own the machine. Ideal for institutional and light inhome use. Ultrathick 3 cushions offer firm support. Tearresistant double stitched vinyl cleans easily and repels sweat. Extralarge 4.33 vinyl wrapped roller pads provide unsurpassed comfort. Durable skid resistant rubber pads are secured to protect floors. Baked on scratch resistant powder coat finish for longlasting durability. Ten vertical settings on seat pad. Steel shroud over weights. Press leg and lat workouts. High station. Mid station. Low station. Press arm. Ab strap. Short hand strap. Foot plate. Lat bar. Curl/short bar. Workout chart display. 11 Gauge steel. Baked powder coat finish. Light commercial rating. 200 lb. Weight stack. Residential warranty: lifetime frame and parts. Light institutional warranty: lifetime frame and 1 year parts.

Body-Solid Free Weight Leverage Gym $1499 Turn up the intensity of your workouts and achieve maximum gains in strength and size in a minimum amount of time with this home gym. It allows you to work out without compromise. The gym’s versatility and advanced safety features ensure a complete workout without the need for a spotter. Over 40 exercises are available on this versatile leverage free weight gym. Each station adjusts to fit your size for proper positioning, beneficial pre stretch, and full range of motion. Every repetition on this rock solid training center feels just right.

Yale University Swimmers Do Strengthening Exercises on Floor of Gym $69.99 Alfred Eisenstaedt Yale University Swimmers Do Strengthening Exercises on Floor of Gym – Photographic Print

Bodycraft Fitness Galena Pro Complete Home Gym: Optional Leg Press and Stack Guard Included $2419 The Bodycraft Fitness Galena Home Gym Exercise Machine is built to fit into any corner of a room, requiring much less space than traditional home gym designs. Featuring a Chest Press, Dual-Function Pec Deck, Leg Extension, Leg Curl, Lat Pull, Low Pulley Station, Abdominal Crunch, and Leg Press (optional), every major muscle group can be strengthened in a minimum amount of time. Few gyms offer the durability and wide range of exercises as the Bodycraft Fitness Galena Home Gym Exercise Machine. Pictured with optional Leg Press and stack guards.

Bodycraft Fitness Galena Pro Home Gym: Optional Leg Press Not Included and Stack Guard Not Included $1899 The Bodycraft Fitness Galena Home Gym Exercise Machine is built to fit into any corner of a room, requiring much less space than traditional home gym designs. Featuring a Chest Press, Dual-Function Pec Deck, Leg Extension, Leg Curl, Lat Pull, Low Pulley Station, Abdominal Crunch, and Leg Press (optional), every major muscle group can be strengthened in a minimum amount of time. Few gyms offer the durability and wide range of exercises as the Bodycraft Fitness Galena Home Gym Exercise Machine. Pictured with optional Leg Press and stack guards.

Bodycraft Fitness Galena Pro Home Gym: Optional Leg Press Included and Stack Guard Not Included $2299 The Bodycraft Fitness Galena Home Gym Exercise Machine is built to fit into any corner of a room, requiring much less space than traditional home gym designs. Featuring a Chest Press, Dual-Function Pec Deck, Leg Extension, Leg Curl, Lat Pull, Low Pulley Station, Abdominal Crunch, and Leg Press (optional), every major muscle group can be strengthened in a minimum amount of time. Few gyms offer the durability and wide range of exercises as the Bodycraft Fitness Galena Home Gym Exercise Machine. Pictured with optional Leg Press and stack guards.

Bodycraft Fitness Galena Pro Home Gym: Optional Leg Press Not Included and Stack Guard Included $2019 The Bodycraft Fitness Galena Home Gym Exercise Machine is built to fit into any corner of a room, requiring much less space than traditional home gym designs. Featuring a Chest Press, Dual-Function Pec Deck, Leg Extension, Leg Curl, Lat Pull, Low Pulley Station, Abdominal Crunch, and Leg Press (optional), every major muscle group can be strengthened in a minimum amount of time. Few gyms offer the durability and wide range of exercises as the Bodycraft Fitness Galena Home Gym Exercise Machine. Pictured with optional Leg Press and stack guards.

BabyFirstTV’s My Gym at Home $14.95 My Gym at Home invites parents and babies everywhere to play together have fun and discover the many advantages of a steady exercise routine. Whether the routine involves dancing stretching or active play the basic moves found on this DVD may help assist in the formation and development of your child’s motor skills confidence and social skills. Join intructors Eric Monique and Antanice on this My Gym at Home DVD and give your child a love fr exercise that can last a lifetime. My Gym is one of the nation’s leading children’s fitness centers with locations worldwide and has earned a reputation as having the best early learning programs of its kind.