One absolute MUST-HAVE piece of equipment is a
food scale for the kitchen! This one is
less than $15 on Amazon.
I’ve listed this item below under Kitchen
& Misc. Gadgets.
You may already have many of the suggested items on
hand. Some of the items listed are
free. Many are not very expensive at all
and some require a small too modest investment.
The upfront costs of setting up even a modest home gym are
far greater than a basic month-to-month gym membership.
As such, when it comes to resistance training equipment, big
box gym chains will provide the greatest value.
Shop around for comparable items you’d like to have. For convenience, I will provide links to many
of the items discussed.
Every specific item listed is currently a part of my
personal home gym set up. I used most of
these specific products exclusively for the first year of my transformation and
all throughout the Covid-19 lockdown.
I have broken down my recommendations for these items into
the following three categories:
- Kitchen & Misc. Gadgets
- Tracking Tools & Accountability
- Gyms & Exercise Equipment
Kitchen & Misc. Gadgets
Food Scale
This is the most essential tool in our arsenal! If we are going to achieve our goals, then having
a food scale is a requirement! You can
get this one for less than $15 on Amazon
or shop around elsewhere for something similar.
Body Fat Calipers
For those who want to track their body fat percentage, this
little gadget will do the trick! I use
this one. It’s easy to use once you learn
how simple they are work.
In my view, these types of manual calipers are far more
accurate and reliable than any of the fancy scales that estimate body fat
digitally.
Tracking body fat is an important measure of progress. You can get this one for around $15 on Amazon
or shop around elsewhere for something similar.
The Linear Software site also provides a video instruction page
on how to use the calipers to measure skin fold.
FREE Body Fat Calculator
This free online calculator works
great for estimating and tracking the percentage of body fat we carry.
I use the Jackson/Pollock 4 Caliper Method because I can take
all the requisite measurements alone without an assistant.
The calipers measure skin fold in millimeters (mm). The highlighted Jackson/Pollock 4 method
takes measurements from the 4 locations listed.
- Abdominal
- Thigh
- Tricep
- Suprailiac
Once you finish entering all the data, the program displays an
accurate estimate of your body fat % along with a reference chart.
Tracking Tools & Accountability
Similar to the MUST-HAVE kitchen food scale, these tracking
and accountability tools are extremely important to have at our disposal if we
want to succeed.
As close to a mandatory requirement as it gets, I strongly
encourage all of my clients to get on board in working with the following apps
on a daily basis.
CRONOMETER:
Calorie and Energy Balance App
After signing up for my coaching package, part of the initial
setup will include onboarding you to the Cronometer tracking app.
Since I have their professional package, for as long as you
remain a client, your FREE basic plan automatically upgrades to the GOLD plan
at no extra charge to you!
Workout & Training Apps
Once you join BodySpace we can then connect as friends. Once we connect you will have the ability to download your custom IBT training routine directly into your BodySpace calendar.
Using the BodySpace tracker together with the Cronometer nutrition App is essential to ensuring success.
It took me quite a long time to find a simple, easy-to-use training app. I started out using the SIMPLE WORKOUT LOG because it was straightforward and very easy to use.
The problem I eventually encountered with the SIMPLE WORKOUT
LOG was even though they have a beta version for iOS phones, they designed the native app exclusively for Android phones – not iPhones.
After the beta iOS version crashed a few times, I then found
STRONG. I’ve got over 200 workouts
logged with STRONG and never once has there been a crash or glitch.
Though I can just as easily work with those who prefer the
Android SIMPLE WORKOUT App, I highly recommend STRONG to anyone with an iOS
Smart Phone.
STRONG:
iOS-Mobile (iPhones)
What I like most about STRONG
is that it’s so easy to use. It has a
great user interface, and I just love the rest timer between sets!
Beyond setting up to three different workout routines, there
is so much more you can keep track of with the free version of STRONG.
Personally, at this stage in my journey, I like to follow
regular routines but I am not a stickler about recording every single rep and
the weight used for later analysis/comparison.
Since I like to keep it simple, the free version works great
for me. No matter what your specific needs
and goals are, I’m certain that the free or upgraded version of STRONG will get the job done extremely well!
SIMPLE WORKOUT LOG: Android, Desktop, &
Mobile
I used the iOS beta version of the SIMPLE WORKOUT LOG for several
months. I became accustomed to using it
and was perfectly content doing so until there were some outages, which took
several days to resolve. I still have it
on my iPhone and on my desktop as a backup.
I cannot comment on the “Android” experience because I have
an iPhone and had to go with the iOS beta version. As an aside, it appears quite clear to me
that they are never going to get the iOS version out of Beta.
The iOS Beta version is nowhere near as slick as STRONG, nor
does it have a timer. I’ll tell you what
though, apart from STRONG, I have yet to come across a more user-friendly App
than the SIMPLE WORKOUT LOG.
Gym’s & Exercise Equipment
I’ve been quite pleased with my local club and for $10 per
month, you just can’t go wrong.
For those who would rather workout at home, depending on
your preferences, I’d recommend some of the following to get started.
Yoga Mat
I use this inexpensive mat (under $20) for basic floor
exercises. You can get this item on Amazon
or shop around elsewhere for something similar.
Exercise Ball
Though it has many other uses, I use this ball (under $30)
for Ab exercises. You can get this item
on Amazon
or shop around elsewhere for something similar.
Stationary Bike
For under $200, this is a great bike for home-gyms. You can get this item on Amazon
or shop around elsewhere for something similar.
Heart Monitor & Chest Strap
For under $100, those who wish to monitor their targeted
heart rate during cardio sessions can get this item on Amazon
or shop around elsewhere for something similar.
Pull Up Bar
For under $80, this bar turns a doorway into a chin-up
station! You can get this item on Amazon
or shop around elsewhere for something similar.
Adjustable Bench
I have a similar bench in my home gym. For under $200, this adjustable bench will
get the job done! You can get this item
on Amazon
or shop around elsewhere for something similar.
Adjustable Dumbbells
Depending on the total poundage you want, these adjustable dumbbells
range in price from $135 - $300. You can
get these on Amazon
or shop around elsewhere for something similar.
Complimentary Calorie Calculator
I have compared the results from this calculator with the
results from similar data inputs in my Cronometer App and they were remarkably similar!
We have to bear in mind not only the importance of using
such tools but also that they are “estimating” tools with varying margins of
error.
Similar margins of error exist on every food label. The most important thing in using all such
data is the consistency in applying the data and the accuracy of inputs.
In maintaining consistency and accuracy of inputs, we are
able to measure the efficiency of our efforts and make any needed adjustments
accordingly.
To get an idea of the daily calories required to maintain
your current weight, or lose weight, fill out each of the fields and the form
will calculate your numbers instantly.
Calorie Calculator
After all that, I trust you now have a much better idea of what we can do with the right tools and equipment at our disposal.
Are you getting as excited as me yet?
If you are...
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