Bodybuilding With Total Gym

Here in this article we are talking about the 2 basic bodybuilding tips for beginners

I get a lot of beginners asking me what they should and should be doing, many people doing all the wrong s*** and realizing that on their own, and others very unsure of their process and looking to get some professional feedback from me. I much appreciate those people who are open to feedback and constructive criticism because that is how I made my way out the other end. Listening to others that have gone through the ropes you are about to climb is a great way to get rid of any unnecessary hassle in your process.

We are going to mention the basics, how to go about your routine, and building a solid foundation that allows for consistent growth in strength and muscle as you make your way into the bodybuilding realm.

So a lot of people don’t have the correct amount of foods or the right food but they make excuses like I didn’t have time to go to the store, didn’t have time to make the food, and a ton of other nonsense. But what I recommend is that you bulk cook, and if we’re talking nutrition and specifics, then you would cook like on a Sunday and maybe on a Wednesday or Thursday for the net following few days so you freeze a lot of your foods, take them out the night before, defrost overnight, and just put your stuff in a cool bag or go to work, school, whatever it may be. You have no excuses whether you’re traveling or not, you got your cool bag with you. I have mine right on my desk here. I do not leave home without it, I don’t get on a plane without it, Don’t go to a hotel without it, I haven’t missed a meal in over 16 years!
It can be done! I don’t have time, no one does, but you have to make the time. So number 1 make sure your food is cooked in bulk. Go out and get a crapload of containers and Ziploc bags as well.
Get some ice cool bags, and this is where protein supplementation can come in as well. If you don’t have time or if you can’t break out a tupperware container that stinks of fish or eggs or whatever, then shake up a protein shake and drink that. You can even add a cup of oats or anything. It may not taste the best but we’re here for packing on mass. You need to be prepared.
Number 2: Do compound lifts when you workout like you can with equipment like the Total Gym one-of-a kind home gym line. Don’t be going on the machines, you need to be doing compound units bringing on 16 different muscle groups. This will really increase testosterone and give your body a great pump. You need to do these workouts to grow and put your body into a state where it’s broken down so you can go out of the gym and feed it back up with clean, high- calorie meals. You need to be eating within every two to 3 hours following that!

Essential Home Gym Equipment

Whether you are looking to become healthier, improve your athletic performance and avoid misusing that gym membership, a home gym can help ensure you get your daily dose of exercise. If you are looking to assemble a home gym and aren’t sure where to start, this read will be of help as it lists the most important gym equipment to have.

Some gyms look fancy, but that’s not necessarily what you should go for when creating a home gym. Here are the essential gym pieces:


These are without a doubt the most essential pieces you need for your gym. If you do not want to replicate the huge rack of dumbbells at the gym, consider the adjustable dumbbells. These allow you to adjust varying weights, allowing you to save on a ton of space.

Cardio Machine

Cardio is an essential part of overall fitness and health. There are numerous ways to get your cardio in, but investing in a cardio machine is the easiest option for many. Examples include treadmills, stationary bikes, elliptical machines, rowing machines, etc.

Keep in mind that each machine has its pros and cons and so, you should do your homework and pick one that will benefit you the most

Jump Rope

If you cannot afford a cardio machine, then get a jump rope to ensure you get your cardio in. Jumping rope helps burn 100 calories in just a few minutes, making it pretty efficient for a home gym and those who do not have a lot of time to exercise.

BOSU Trainer

Both Sides Utilized Trainers (BOSU) are excellent multipurpose tools. You get to challenge your stability and balance, get support during abdominal workouts and additional resistance. BOSU trainers have many uses and that is why people fight over them at the gym. If you get one for your home gym, you do not have to fret about being covered in another person’s sweat.

Yoga Mat

Other than helping enhance your yoga experience, yoga mats are also excellent for other floor workouts. They can help avoid slipping and sliding on hardwood, tile and carpet floors. This makes it easier to go about your planks and pushups. Also, yoga mats add some additional cushion for abdominal workouts and stretches

And there you have it, home gym equipment that you need. This is not a comprehensive list, but it covers the essentials you require for a private workout space.

When Should You Workout? The Best Times for Working Out

There’s a constant debate about what times are best for working out. Thankfully, there’s a lot of science to back up certain claims about what times of the day are optimum for individuals with goals like burning fat. The body goes through a variety of different stages throughout the day. Sometimes, these stages can help boost specific fitness goals for the better. Hence, if you’ve been wondering about when the best time to workout may be, here are a couple of things to consider.

If you’re looking to burn fat, you’ll be surprised to find that working out in the afternoon is usually best for your desires. Human body temperature is usually the highest during the afternoon. There is some research to suggest that the higher your body temperature, the more fat you burn during cardiovascular exercises. With this in mind, going for a jog during the early afternoon may be the perfect solution for those that are finding it difficult to maximize their fat loss during their workout routines.

When it comes to building muscle, there are lots of different opinions about when is the best time to workout. Many bodybuilders like those at theorize that working out at the start of your morning on an empty stomach is not ideal. Generally, working out on an empty stomach is not advised. To build muscle, your body requires a store of energy and protein from food that you’ve recently consumed. If you wake up and immediately go to the gym on an empty stomach, there’s no fuel for your muscles to develop. Of course, having breakfast then going to the gym is another story. However, there’s a strong correlation between people that go to the gym in the mornings and those that workout on an empty stomach.

The ideal time for muscle building is usually said to be in the late mornings. Generally, late mornings are around the time that the body has fully woken up from sleep but has yet to expend all of the energy needed for the day. Going to the gym at night can usually be detrimental for optimum muscle growth as most people are exhausted from all of the events that occurred during the day. Hence, going in the late morning is often agreed as being one of the best times to workout.

With the above in mind, you should adjust your fitness routines to get the most out of your workouts. Whether you’re looking to burn fat or build muscle, make sure to incorporate the above advice into your exercise schedules.

How to Get Abs: Everything You Need to Know

Getting a fantastic six-pack can be tremendously easy or immensely difficult, depending on the path you choose. There’s lots of misinformation surrounding what’s exactly required to get abs. Unfortunately, there’s a large subset of people that have been trying to get abs using the wrong techniques. With this in mind, here’s everything you need to know about getting abs.

Although it might seem cliche, abs are created primarily through your diet, not your workout routine. There are plenty of naturally skinny individuals that have abs even though they don’t work out. Many people forget that the simple solution to getting a six-pack is to lower their body fat. Everyone has a six-pack, it’s just that most people have a layer of fat covering their abdominals, so they aren’t visible.

The ultimate goal for anyone looking to get abs is to remove the fat that’s covering their abdominal muscles. As mentioned, the easiest way to do this is to lose weight. Losing weight will gradually reduce the fat layers located throughout the body. It’s important to mention that reducing fat in a specific area is impossible. The body does not choose specifically where it wants to burn fat. However, you can rest assured that your body will slowly but surely burn the fat covering your abdominals. After getting to a low body fat percentage from dieting, you’re practically guaranteed to have some form of abs.

Once you’ve cut body fat enough, you should start working out your abdominal muscles at the gym. Working out your abs is the best way to get larger and bulging muscles that will attract the attention of anyone that sees you. However, working out your abs first before losing body fat will usually just leave you with a strong core that isn’t visible to anyone. It’s critical that you only start focusing on working out your ab muscles after you’ve cut enough body fat for them to become visible in the first place. If you neglect to do so, you’ll constantly wonder why you’re core is so strong, yet you still don’t have a six-pack.

By following the above advice, you shouldn’t have any issues getting a visible six-pack. It’s important to remember that simply cutting body fat won’t give you large and bulging abdominal muscles. Having large abs is a product of working them out via exercise. However, the most efficient way to have a visible outline of your abs is to simply lose body fat.

How To Burn Most Calories In A Very Short Time?

When it comes to losing weight, most people wish that it happens very fast and also efficiently. People try all means to achieve this, by either having diet changes or engaging in various workouts. Quick weight-loss occurs when these procedures are followed to the latter. The following is a detailed guideline on how to burn the most calories in the shortest time, and in turn, undergo weight loss.

Here are some of the exercises to help burn huge amounts of calories.


Jogging is a very engaging exercise since it is a full-body workout. This means that jogging gets all your muscles to work. Even though you do it at a low pace the effectiveness is still high, with it likely to burn about 755 calories within a time of only one hour. Due to its high effectiveness, jogging can thus be referred to as a high-intensity workout.


Are you looking for another workout that engages your full body? Burpees is here. It engages all your muscles and increases your heart pumping rate. However, most people are unaware of how it is done or how to begin.

First, stand straight with your arms beside you. Move quickly either by jumping and place your arms on the floor, and put your legs backward, assuming a push-up position. This is the first round. Repeat these multiple times and you will burn oodles of calories fast.

Jumping Using a Rope

This is another exercise for losing massive amounts of weight. It just requires you to have a jump rope and some of your light running shoes. Try jumping at a higher pace for about twenty minutes. If this is hard for you, do some ten minutes during morning hours and some other ten in the evening. This is a very active work out.

Choosing the right exercises is essential for burning calories. However, a proper diet is also necessary to effect this. Below are some of the foods that aid in the fast burning of calories.


Coffee is among the most consumed beverages. It has caffeine which enhances mood and also increases both physical and mental performance. Once it is taken about an hour earlier before exercising, it increases the rate of fat loss during a workout.

Fatty Fish

Fatty fish is not only delicious but also healthy for the body. Fish such as herring, sardines, and salmon have omega-3 fatty acids that assist in weight loss.

Coconut Oil

Coconut oil has a couple of health benefits. Including it in your diet could help you lose weight. Fats in coconut oil burn fat and also reduce appetite. Kickstart by taking one teaspoon of coconut oil and gradually increase to make it more effective.

That’s it! Take your time. Incorporate the above and be consistent and you will watch pounds fly off.