How to Fight Off Obesity effectively ?

Obesity is rising to the peak. Researchers have revealed that about quarter population of men and women are obese. And it goes without saying that along with obesity many other diseases such as diabetes, etc are also increasing.

We have all heard “obesity is the mother of all diseases”.

Fat man holding a measurement tape against white background
Fat man holding a measurement tape against white background

It is important that we address the issue and start doing something about it. Before it gives way to other disease, it is better that we fight obesity off. Get rid of obesity by starting your quest to lose the extra pounds today.

Here are a few points that may help you on your way.

An Early Bird Catches the Machines

It is rather one of the downside of a community gym that it is crowded. Therefore it is hard to get your hands on the desired machine that easily. It works through “first come first serve”, which often tends to be very exasperating.

The best way to tackle this situation is to become the early bird. Shit your timing a little and be at the gym when you expect it to be less crowded and snatch the worm, I mean the machine.

Consistency is the Key to Health

When you start a work out, it is important to remain consistent. Going one day and taking break for a month is not how it works.


You need to be consistent and regular. Show up at the gym daily, do your exercises and keep a good record of them.

The U.S. Department of Health and Human Services reveals that for an adult that falls in the range of 18 to 64, it essential to have two and a half hour of moderate training, while at least an hour and half of intensive training.

Get Your Strength Training

Strength training is essential when it comes to losing weight. Different parts of the body require to be exercised.

Get Your Strength Training

Strength training is important at least twice a week. A woman weighing 120lb can burn 143 calories exercising free weights for about twenty minutes. The more time you spend doing it, the more calories it will burn.

Let’s Do Some Cardio

Aerobic training or simply cardio have a lot to offer. They not only burn your calories, enhance blood flow and strengthen muscles but it also stimulates the hormone called endorphin that help you fight off depression.

cardio is the best way to lose weight
cardio is the best way to lose weight

A woman who weights 150 lb can easily burn off about 298 calories, 191 doing circuit training and 214 at a treadmill in just twenty minutes doing a cardio on a stationary bike.

Create and Respect the Equilibrium between Exercises

Both strength training and cardio has a great deal to offer when it comes to losing weight. But offer a greater deal as a combo.

It is a very wise decision to exercise strength training alongside aerobic training. They strengthen your body muscles such as arms and legs, improve your cardiovascular health and catalyze the weight loss process.

If you are willing to be committed and determined, weight loss is not that big of deal.

Guidelines to select the exercise bike at home accordingly

You are in need of a bike to practice at home but unknown how to choose the right exercise bike at home properly and how to fit or work? The below guide will help you solve your problem.

Nowadays exercise bike at home is the number one choice for those you want to do exercise to lose weight, reduce fat safely, saving. Daily cycling not only help you lose weight but also firming muscles, helping you to feel comfortable after hours of work stress.

select exercise bike

After you have some concepts, some thinking, your requirement, I’m sure you will be easy to have your decision of own your exercise bike at home effectively.

The first, you should consider the needs of your practice is only set his whole body or only for leg part, set for young people or the elderly … to thereby determine if the bike doesn’t has saddle or no saddle which is suitable for you.

– Then you see the maximum budget which you can spend for buying a training bike. Since that you can easy to determine whether the products, exercise bike is in the price that you can buy.

– Next, you need to check your space in home where will set for machine that can choose their own suitable products.

– Finally, to find out which features an exercise bicycle can bring for you:

+ Height can be adjusted or not: the adjustable height will create a sense of comfort for you, it helps for families. That means not only you but also family can do exercise, cycling on product.

+ Exercise bike has saddle or no saddle.

+ Pedals, you should try to pedal of bicycle to see it’s easy or not, fit or not fit. You have to make sure pedals are strong? and have any noisy when its running. Because this sound will make you feel uncomfortable, even you don’t want to do any more.

+ Determine whether the maximum weight allowed is set. For example, your weight is 100 pounds, you can’t sit on and cycling with bike which only permit maximum 90 pounds. Your bike will be crashed in short time and I’m sure that you have to buy a new one. That means you have to spend some more money. Is it good? The answer is no surely.

+ Adjust intensity: Helps you do exercise more intense as your fitness level increases, provide continuous challenges in practice. In the first few weeks, because you’re very new with exercise bike, you cycle in 20 minutes with low speed, but after that, you’re fairly familiar with it, your strength is increasing, you need to increase speed and the time of doing exercise.

+ Other elements: monitors measure heart rate and calories burned. This will help you know at that day, how much energy you burn? How is your heart rate? How is your healthy?

Above are some suggestions to buy an exercise bike at home effectively. I hope it’s helpful and easy to you.

Currently on the market there are so many exercise bikes from different brands for your choice as Obitrack, Obitrek, Royal, Life, Reebok … Here I would like give your some advice on this products which are recommended and it suitable with a lot of people.

– If you want to do exercise for the whole body and with saddle versatile, K208G series is the number one choice for you. This product is sold in the market price under 300$

– If you want a exercise bike with no saddle, the New K208B Orbitrack under 150$ is perfect choice for you.

– If you want to buy a bicycle training for parents, grandparents or older have weak spine, these bikes have saddle seat will best suit you. You can refer to the exercise bike Bike X-08 which have price is under 150$.

– If you want to find the bike set the line high-grade genuine, exercise bike of Reebok brands will be the first priority and the most perfect one for you.

Why Should You Get a Home Gym?

Close your eyes and imagine the bedlam created in the gym, people queuing up for using the equipment and the iron-handed instructor shouting at the top of his lungs in his unpleasant tone; half the people hitting on you and the other distracting your attention while music just keeps adding on to your frustration.

That is definitely not the place you want to be stuck at, especially when it is sucking the money out of your wallet. The solution to all these disastrous problems is Home Gym. Let’s look at the few reasons why you need to get yourself a comfy best home gym:

Flexible Timing

flexible timing

Most of us have hectic routines that leave no space for a regular gym-going routine. So if you are someone with the same problem then a home gym is definitely your safe harbor. It allows you to carry on comfortably with your routine and do your daily gym whatever time suits you.

The Contingency Plan


Life is unpredictable. You never know what will come up at what time. Sometimes it hurdles with your schedule and many plans are automatically canceled; that can include your gym routine. So if something unexpected comes up, you can always relay on your home gym as the backup plan.


Thinking man

Concentrating in a gym, where you have all these stunning and attractive people working out sounds almost impossible. To have healthy results, focus is one of the key factors. You can concentrate rather easily in a home gym where it’s just you and no distractions.



The best thing about a home gym is that you can set it up according to your taste. You don’t have to compromise with anything. You can set up posters of your choice that motivate you and play music as per your choice and in whatever volume pleases you. You can invite anyone you want to do gym with or maybe you don’t want anyone at all. It’s all in your hands.


One of the best things about home gym is you get to have some real privacy. Walk around bare feet or exercise in your pajamas; you own the gym and you can do use it however you like. You don’t have to worry about the dress-code, people staring at you or getting in trouble with your instructor.

Intense Exercise


In a home gym, you can work out as much as you want without earning any scornful looks from your fellows, or having to wait for hours waiting for the equipment to be free. You become more familiar with the potency of your training and get more productive results than others. You also check out some exercise equipment from Wiki.

Wallet Friendly

Wallet Friendly

Let’s be honest. Gyms are sucking the money out of your wallet like vampires. When we add up a sum total of the money that a gym membership requires, let’s just say it can cause a faint spell on many people. Whereas if you spend just a little money on setting up a home gym, you will find that it proves to be a very economical choice in the long run.

Avoid Injuries While Workout

Gym is one the best ways to cut down on weight or improve your physique. But while working around heavy machinery, it is not impossible to have an injury. It is better to be acquainted with the right ways of doing things from the start. Following are a few tips to avoid injury while exercising:


Warm-up is perhaps the most important part of the gym routine. A good warm-up makes your body flexible, avoids injuries and enhanced your recovery rate from your intensive workout.

warm up

  • Start slow, with aerobic activity from 5 to 10 minutes. This will get your lungs and heart working properly.

  • Now you can move on to stretching. You can start with stretching arms, chest, legs and lower back. Jumping is highly prohibited, as it may cause tearing of a muscle.

It does not matter how much time you take doing it, what matters is doing it right. Don’t ditch warm-up even if you are short on time, or else you might be a victim of great regret the next morning.

Get to Know Your Equipment

Slept through the introduction and now you are standing like a lemon in front of the machine with no idea what to do. Never make that mistake!

Get to Know Your Equipment

Even if the introductory sessions are boring, you need to listen to them. They spare you the embarrassment you might face later and trained instructors inform you how to avoid injuries.

Don’t Rush to Results

When you are a newbie, you are eager to see results; whether it’s for losing weight or getting an appealing physique. Don’t rush into it.

Slip into a routine that you can handle, and not one after which you can barely make it through the door of the gym. Take it slow so that it stays steady and doesn’t wear you out in the long run.

Shuffle up Your Routine

Everyday going through the same routine for months can make your body adapted to the routine. When your body becomes adapted to the routine, it stops responding to it and it risks overworking particular muscles.

To avoid this you need to shuffle up your routine every 4-6 weeks so that you don’t overwork yourself and the workout stays effective.

Drink Up!

While working out, it is very essential to stay hydrated. Drink at the start, during and at the end of the session.

young teenager drinking water after exercise.
young teenager drinking water after exercise.

If you are up for a short workout, sports drinks are not so important. But for the longer ones, they replace the electrolytes used up during the tiring work out.

Rules are NOT Supposed to be Broken

There are rules in the gym for a reason. They are made for your safety and for the safety of your fellows.

  • It is important that you know who your first-aid guy is.

  • Get familiar with your fire exits.

  • Be sure to use equipment as instructed in the diagrams so that you are safe and so are the people around you.

If you follow these few pointers, chances of you getting injured are slim to none.

Getting the right equipments for Home Gym

So you decided to get a home gym. Now the question stands how to get the right equipments? It is essential to be sure of what you are investing it, so that it serves you well rather than becoming a burden. You need to analyze the following before you go for gym shopping:

Budget , Room, Target, Needs


First of all, you need to set a particular budget for the equipment that you require. It is important so you know the limits and it doesn’t become a liability and depletes your wallet entirely. Having your budget done sharpens your vision of what you want.


Before you do anything else, you need to find room for your machinery. What good is an exercise machine if you can’t even use it? Therefore you need to specify the space that a machine might require.


Before you go out for hunting equipment, you must have your goals unambiguous in your head. Inquire yourself:

Why do I want a home gym?

What do I need to accomplish with it?

What do I need to achieve through this?

After you have you have these objectives clear in your mind you can easily find out what you want.


Weigh up your personal needs while going for machine. Keep in mind:

Where does your body require workout?

What equipment will be best for it?

What kind of equipment do you want?

When you have these in mind, you have a clear vision of what you want.

Find the Equipment that Fit in

After your have evaluated your standards, you can start researching about what machines fits in your criteria. The best way is to go online, read the reviews and check out the ratings. Acquire all the knowledge you can about the product.

If you can’t go online, you can also go to the stores and acquire your information from a salesman. However, this might prove to be risky because the salesman always tries to talk you into things you don’t possibly require. Stay cautious.

Going online is the most recommended way. You don’t have to take a risk with a salesman and no need to load the heavy equipment in your car. By going online you will probably make a better choice than you might otherwise.

Choosing the Right Equipment

List down the top three equipments that impressed you the most based on the reviews and ratings. Now evaluate positive and the negative points of the machines. After you have the chart in front of you, weigh them against each other. The machine that fits your standards gets chosen.


After you are done choosing and buying the right machine, you might want to get yourself a few accessories that facilitate your fitness routine. These may include free weights, stability ball, etc. These accessories do not require much room or cost too high.

They complement your machine and your exercise routine, producing better and productive results.