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Home Gym Essentials
Get Fit For Less
by Michael Stefano

The battle of the bulge is on, and it�s hell in the trenches. Bombarded by so many Baly's ads trying to convince us that it takes a costly gym membership to get in shape, it's almost hard not to believe. But the big question is, "Do you really need to join a health club, or make a major monetary investment in gym equipment to lose weight and get in shape?"

Exercise has been shown to build lean muscle mass and reduce body fat, or the fat we can actually see. But possibly even more importantly, working out reduces triglyceride and cholesterol levels --the fats you can't see, but are responsible for clogging up your arteries, rendering you more susceptible to heart disease.

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Other positive side effects of exercise include reduced blood pressure, decreased risk of developing adult onset (type 2) diabetes, osteoporosis, and many types of cancer. Not to mention the increased strength, endurance, flexibility, range of motion, and enhanced quality of life you'll experience every day. Grocery packages will seem as if they weigh less, while missing the elevator and taking the stairs will be a viable option, and one that doesn't leave you breathless.

For a very modest investment and a few square feet of floor space, you can enjoy all the health, fat-burning, and muscle-building benefits of a health club-based, fitness program, right in the comfort of your own home, while saving the travel time to and from the gym.

The truth is, your body doesn't know if it's working against a five-dollar dumbbell, or a five thousand dollar machine, resistance is resistance. An effective in-home workout station can be put together for as little as twenty bucks, or even less if you decide to go with the bodyweight only option. Let�s take a closer look at our Battle of the Bulge Weapons List.

Weapons List

#1 BODY WEIGHT
Always available and travels well. There are literally dozens of exercises that can be done with just your own body. From walking and jogging, to leg raises and push-ups, your own body weight is the ideal tool to create resistance.

Price range: Free

# 2 DUMBBELLS
An adjustable set can create your entire gym, and might be all you�ll ever need in the way of exercise equipment. The versatility of working out with dumbbells is endless, especially when combined with other equipment on this list. Exercise physiologists feel the extra muscular effort that goes into handling each dumbbell independently actually adds to the overall effectiveness of the movement.

Price range: $10 to $100
You can get away with less than $10 for a light pair, but may be required to spend over $50 for an adjustable set with some weight plates

# 3 RESISTANCE TUBING
From lunges to bicep curls, there�s nothing you can�t do with this versatile piece of equipment. Originally, resistance bands were used in rehab clinics, but have found their way into mainstream exercise programs due to their effectiveness, low cost and convenience.

Most manufactures offer tubing cut into four-foot lengths, in four or five color-coded resistance levels. Heavy-duty bands can provide your muscles with over 200 pounds of tension when secured to a stable object. The tube itself can be anchored around some part of the body, or used with available door anchor systems that allow for a wide variety of exercises to be performed in home.

Price range: $20 to $60
You�ll spend about $20 dollars for a basic setup to about $60 for all the extras, including leg straps and door anchors

#4 ATHLETIC STEP
The usefulness of the athletic step goes far beyond a bouncing aerobics routine, though it still works quite well for that purpose. This multi-functional piece of equipment also serves as a sturdy bench for many upper and lower body exercises such as bench presses, rows, shoulder presses, step-ups, and many more. It�s truly the gym you can slide under your bed at night, while it performs like a standard workout bench.

Price range: $60 to $80
A quality athletic step is a universal workout tool that you can purchase from $60 to $80

Any combination of the above four items can form your in-home gym. There�s nothing on the list you can�t purchase at your local sporting goods store (The Sports Authority or Modells) or on the internet. Go to Google or Yahoo! and do a search for "home gym equipment". You should have no problem finding an online vendor who offers reasonable prices and reliable service.

You don�t have to run out and buy every item. A $20 set of resistance bands or dumbbells can function as your complete workout station. Create a program based on the equipment you currently have available to you, and update your routine whenever you get something new. With a little imagination and very modest equipment, you can create a sophisticated and effective fitness program.

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