Home Gym Vs Gym Membership
Written by webtechs

Home Gym Vs Gym Membership

If you are picking between building a home gym and purchasing a gym membership, we’re here to provide the pros and cons of both options.

Gym Membership Pros

Amenities And Services: So many people choose to pay for a gym membership for the variety of services and amenities. Gym memberships go far beyond weights and exercise equipment. From yoga classes to pools to personal trainers, commercial gyms have it all.

Lots Of Equipment: Everyone who works out should do a variety of exercises. In a gym, this is possible. At home, you may not have the equipment or space to maximize your workouts.

Social Interaction: Commercial gyms can sometimes create the perfect environment for social interaction. A home gym will not help you connect or start new relationships with other individuals.

Gym Membership Cons

Commute: Nobody likes a long commute to work. The same applies to the commute to the gym. Ideally, you can join a gym that is close to your home, yet this may not be possible in all cases. The extra money spent on gas is an additional drawback.

Crowds: It can be quite annoying if you have to wait a long time to use a certain machine. Try not to go to the gym right before or after work if you wish to avoid crowds.

Set Hours: Some gyms may be open 24/7, but others are not. Make sure you find a gym that works best with your specific schedule.

Home Gym Pros

Save Money: Monthly gym memberships frequently include amenities and services you may not utilize. So, why continue paying for these services? When you drop the membership, you will undoubtedly save money on fitness.

No Commute: This is another cost you will no longer have to account for. Drop the extra money you have to spend on gas and the extra minutes you’ll be in the car by opting for a home gym. Simply role out of bed and you are just steps from your home gym.

24/7 Availability: No matter the time, your home gym is always open unlike the commercial gym. Holidays, weekends and late nights, the home gym is available for use 24/7.

Home Gym Cons

Distractions: Just like working from home, a home gym comes with plenty of distractions. It can be harder to go out to the garage or down to the basement and remove yourself from typical daily responsibilities. Kids and/or significant others may talk to you, so getting in the right mindset can be difficult.

Limited Equipment/Space: One of the biggest benefits of a gym membership is the access to so much equipment and space. Both of these aspects will be limited when opting for a home gym. Undoubtedly, your workout routine will be limited.

Temperature Changes: A commercial gym is a controlled setting. That doesn’t necessarily translate at home, especially if you choose to build a gym in your garage. Yes, it may feel great to roll the garage door up during a summertime workout, but inconsistent temperatures can undoubtedly affect your workouts.

Home Gym Or Gym Membership?

So, should you invest in a home gym or gym membership? The answer is not that simple. Some individuals may not have the space to build a workout area in their home. Others may not like the idea of paying another monthly bill, going towards gym access. If you are looking to achieve specific workout goals, then the suggestion here is to purchase a gym membership and consider the idea of a personal trainer.

BodySmith Fitness Is a Certified Personal Trainer In Chandler, Arizona

BodySmith Fitness is a certified personal trainer in Chandler,  Arizona and fitness trainer offering all types of personal training programs for clients in the Chandler, Arizona area.

How Many Calories Should I Burn In A Workout
Written by webtechs

How Many Calories Should I Burn In A Workout?

If your goal is to lose weight, the experts say you should burn at least 250 calories per workout session, five days per week. These workouts, combined with subtracting 500 daily calories from your diet, will give you a calorie deficit of 3,500 for the week. That will burn off one pound of body fat during the week. However, not all body types and workouts are the same. Let’s take a look at several different calorie goals.

How Many Calories To Burn In A Workout

Whether you are trying to simply maintain your weight or drop a few pounds, workouts and calorie goals can vary. It can be very difficult to calculate just how many calories you want to burn during each workout. And even once you come up with an exact figure, it can still be tough determining how much time and effort you’ll need to put forward.

Let’s start with some typical workout times and aspirations. First off, you will definitely need to track your calories very carefully during the day. As mentioned above, working out five days per week while burning 250 calories in each session should result in enough of a calorie deficit to lose one pound of fat each week. How can you burn these calories while also taking in less calories, daily? It is suggested to take in 250 calories less on your workout days and 500 less on your rest days.

How Long Should Workouts Last?

Burning calories effectively will depend on a few different factors. For example, a female weighing 150-160 pounds can burn 500 calories per hour when using 80-90 percent of her heart rate. So, in this case, a 30-40 minute workout may be enough for the day when looking to lose weight. The best way to track heart rate is by using a heart rate monitor. Set the monitor with your current age, weight, height and BMI for a personalized and accurate experience.

Joggers Burning Calories

Factors Influencing Calories Burned

Burning calories depends on a number of factors, including:

1. Sex: Men tend to have more muscle mass and lower body fat than women. This will typically result in a higher caloric burn for men.

2. Age: As we age, muscle mass tends to decrease unless working out diligently to maintain it. Fat mass will account for more of your body weight over time. Calories will become harder to burn throughout the years.

3. Exercise Types: The more muscle engagement that your exercise needs, the higher the number of calories burned.

4. Daily Physical Activity: Individuals with more daily exercise tend to have an easier time burning calories. If you are trying to lose weight, get some extra steps in whenever possible.

5. Intensity: Higher intensity workouts will yield a higher number of calories burned.

Workouts That Burn The Most Calories

Are you looking for workouts that will burn the highest number of calories? Try these workouts:

  • Running.
  • Cycling.
  • Rowing.

The goal here with these workouts is to target total body exercise. The more muscles you utilize, the more calories you will burn. These three whole-body workouts are an efficient way to burn calories, while boosting metabolism, at the same time.


Calories are simply numbers, so the fitness experts believe you should set specific exercise goals. These goals may include hitting a specific time for a mile run, for example. Coming up with goals can keep you in a positive mindset and make exercising more enjoyable than simply working out to hit a number of calories burned.

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BodySmith Fitness Is a Certified Personal Trainer In Chandler, Arizona

BodySmith Fitness is a certified personal trainer in Chandler,  Arizona and fitness trainer offering all types of personal training programs for clients in the Chandler, Arizona area.

Chest Workouts At Home
Written by webtechs

Chest Workouts At Home

Working out is more challenging than ever during the COVID-19 pandemic. So, how can you perform your chest workouts when you don’t want to go to the gym? If you are searching online for “chest workouts at home” or “quarantine workouts,” then this post should help!

What Are Good Chest Workouts At Home?

Here are 10 great at-home chest workouts for you to try:

  1. Pushups
  2. Shuffle Pushups
  3. Chest Press
  4. Decline Press-Up
  5. Wide Pushups
  6. Renegade Rows
  7. The Dips
  8. Standing Dumbbell Upright Row
  9. Walking Planks
  10. One Arm Press-Up

To perform the majority of these workouts all you need is a bench, pair of dumbbells and/or parallel dip bars.


  • Start with the classic form: flat back, tight abs, align neck with spine, and have your elbows close to your sides.
  • Lower yourself down slowly.
  • Keep your hands directly under your shoulders.
  • Push yourself back up.
  • Aim for 2-3 sets of 8-10 reps.


Shuffle Pushups

  • Begin in a classic pushup position.
  • Push one hand out in front of you, the other behind you.
  • Complete one pushup motion, then switch hands.
  • Do at least 10 reps with each hand.

Chest Press

  • Lie down on a floor mat or bench with your knees bent slightly.
  • Keep your feet flat on the floor.
  • Grab dumbbells, then press them above you, keeping your elbows bent slighlty.
  • Pull dumbbells toward your chest.
  • Aim for 3-6 sets of 4-8 reps.

Decline Press-Up

  • If you have a home workout or weight bench, bring it out for this one.
  • Place both of your feet on the bench.
  • Plant your hands in front of you on the floor.
  • Lower your body until your chest nearly hits the floor.
  • Press your body back up into starting position.
  • Repeat the motion at least 10 times in a row.

Wide Pushups

  • Keep your hands wider than shoulder-width apart.
  • Keep your feet together, per usual pushup position.
  • Lower your body and bring it back up.
  • Try to do 2-3 sets of 8-10 reps.

Renegade Rows

  • Get a pair of dumbbells or kettlebells before getting into position.
  • Get into a press-up position, holding a dumbbell in each hand.
  • Brace yourself, then raise one dumbbell while supporting yourself with the opposite arm.
  • Raise the dumbbell slightly above your torso.
  • Lower the dumbbell back to the ground.
  • Repeat this motion with the other arm.
  • Try to do 3 sets of 10 reps with each arm.

Here’s a video example of a renegade row:

The Dips

  • You will need parallel dip bars for this exercise.
  • Start by raising your body off the floor.
  • Keep your elbows straight and aligned with your knees. Keep wrists right below your forearms.
  • Cross one leg over the other to stabilize your lower body. Squeeze your abs at this time, as well.
  • Bend elbows and lower your body, keeping your legs directly under your body.
  • Lower yourself until you reach a 90-degree angle.
  • Pause and push into the bars, returning to starting position.
  • Aim for 2-3 sets of 8-12 reps.

Standing Dumbbell Upright Row

  • You’ll need a pair of dumbbells for this workout, as stated above.
  • Stand upright with your feet shoulder-width apart, back straight.
  • Hold the dumbbells by your thighs.
  • Your palms should be facing your legs while holding the weights.
  • Keeping the dumbbells close to your sides, bring them up toward your chin.
  • Slowly lower them back down to the starting position.
  • Aim for 3-5 sets of 4-8 reps.

Walking Planks

  • Get in a plank position, with your whole body lined up straight.
  • Squeeze your abs; pretend to be holding a balloon between your thighs.
  • Stay in plank form while pushing up from the ground using one arm only.
  • Switch arms and repeat this motion.
  • Try to do this for a full minute, then rest.


One Arm Press-Up

  • Perform this with some sort of small but sturdy box for support.
  • Press up with your right hand while keeping your left hand steady on the box.
  • Switch arms and repeat.
  • This counts as one rep.
  • Complete a set of 10 reps, rest and go from there.

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BodySmith Fitness Is a Certified Personal Trainer In Chandler, Arizona

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