How to Create a Home Gym

One of the biggest roadblocks to committing to an exercise regimen, is finding time to go to the gym. Even the most dedicated exercisers can find it difficult to get to the gym before or after work.

For busy families, finding time to get to the gym during the morning rush out the door can seem impossible. And a lot of people just want to get home after work to have quality time with your spouse or children.

The good news is there are a lot of exercises you can do at home without sacrificing time with family or spending a lot of money to set up a home gym. In fact, by showing your family you are making time for yourself and are committed to leading a healthy, active lifestyle, you can inspire them to lead healthier lives as well.

Here is what you need to create a home gym without spending a lot of money or using a lot of space.

Cardio equipment

Cardiovascular, or aerobic, exercise is important for weight loss and hearth health. While it burns calories, it also improves the way your heart functions and moves oxygen through the blood. This means your body becomes more efficient at doing things like breathing and pumping blood through your veins, which in turn, improves lung function and lowers your blood pressure.

If you only have a little money, look for low-priced items to get fit. A jump rope can be a great tool for interval training, or pop in a fitness DVD. Alternatively, if your cable company offers “On Demand” services, many quick workouts are available for free.

If you’re ready to spend more (and have the room) there are a lot of elliptical trainers, bikes and treadmills on the market that are small enough to use at home. Pick a machine that you enjoy using, and commit to using it at least 60 minutes a day, five days a week.

Finally, take your home gym… outside. Invest in a good pair of walking or running shoes and hit the pavement. But be safe and make sure you wear reflective clothing, and walk on sidewalks, or against traffic.

Or, dig up your old bike from the garage and take it to a bike shop for a tune up. Again, be safe and invest in a good helmet and always obey traffic laws.

Strength-training equipment

Penn fitness experts recommend you incorporate at least two strength-training sessions per week into your workout. The good news is once you invest in a small collection of free weights in various pounds, you can train virtually any part of your body. Also, you don’t need a lot of room in your home to strength train.

If you are new to strength training, choose light weights for smaller muscle groups like your arms, and heavier weights for larger muscle groups like your legs.

Creating a home gym is empowering because it lets you fit exercise into your lifestyle without making time to get out the door to the gym. When you work out at home, you save money on gym fees and maybe inspire the entire family to get healthy with you.

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3 Proven Weight-loss Plans

Juicing, fasting, low-carb, high-fat… Have you tried everything to lose weight?

“It seems like every few months, another book comes out that spurs a diet trend,” says Karen Buzby, RD, LDN, member of the Penn Metabolic and Bariatric Surgery team. “Weight loss comes down to one thing: creating a calorie deficit by eating less and being more active."

A plan may help some people stay on track. Are you one of them? Then read below for three weight-loss plans that might work for you.

Weight Watchers®

Weight Watchers uses a points system to track food, calories and exercise. Founded in 1963, Weight Watchers has outlasted every fad diet by allowing you to eat anything you want, as long as you stay within your daily point allotment.


“The new Weight Watchers Point Plus program encourages the selection of nutrient-rich foods that are low in calories,” says Buzby.  “Fresh fruit and non-starchy vegetables are unlimited on the new plan. It is these fiber containing foods along with lean proteins that promote a sense of fullness and a healthy slow weight loss.”

One thing Weight Watchers offers that some other plans do not is weekly meetings.

“The weekly Weight Watchers meeting is a great way to hold yourself accountable for what you’ve eaten the previous week,” says Buzby. “It’s also a great time to get peer support from other people trying to lose weight.”

Pros: Points system makes it easy to know how much you are allowed to eat, meetings provide support, online tools.
Cons: Cost – monthly fees can vary depending on how you want to pay.

The Biggest Loser® Diet

Made famous by NBC’s reality show “The Biggest Loser,” this plan is modeled after the same diet and lifestyle changes the show participants follow. The diet and exercise guidelines are straight forward: the calorie controlled meal plan focuses on eating small frequent meals of whole foods and the exercise plan emphasizes starting a cardio and a strength training program.

“If you follow the Biggest Loser guidelines, yes, you will lose weight,” says Buzby. “The problem for many of us is that without a personal trainer it may be hard to stay motivated to exercise 60 minutes a day.”

The Biggest Loser books tell inspirational stories from people who have been on the show as well as give guidelines for implementing the diet and exercise plans.

“Online support is available to help you stay motivated and reach your goals,” says Buzby.

Pros: Inspirational, balanced diet and exercise plan that includes healthy foods.
Cons: Weight loss will most likely be slower than the results achieved by TV contestants.

The DASH Diet for Weight Loss

The Dietary Approaches to Stop Hypertension (DASH) Diet was originally developed to help people make dietary changes to lower their blood pressure.  However, following the DASH  diet’s calorie guidelines can also help promote slow and steady weight loss.  The diet is based on an eating plan that focuses on fruits and vegetables, balanced with protein and low fat foods.  The book, The DASH Diet Action Plan, provides calorie adjusted menus and shows you how to implement the plan.

“Research studies show this diet has heart-healthy benefits, lowers the risk of certain diseases and improves health. “I like this plan because it is a healthy, nutritious diet that the whole family can enjoy,” says Buzby.

Pros: Diet based on tasty foods that promote fullness and improves health.
Cons: The primary focus is on heart health and reducing hypertension lower, calorie levels may be needed for weight loss in some individuals.

What diets have you tried? Which ones have worked for you?

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Avoid Weight Re-Gain After Weight-loss Surgery

Many people who have weight-loss surgery are excited at the new opportunities for them post surgery. They imagine a life without medical conditions associated with obesity and are ready to begin living without the extra weight.

They are also concerned about the possibility of gaining weight back post surgery.

Unfortunately, over time some people do regain the weight after weight-loss surgery. Therefore, to achieve optimal weight-loss results, it is important to follow the nutritional guidelines provided post-surgery as a part of your new lifestyle.

To prevent weight regain after weight-loss surgery patients must follow a healthy diet plan with the focus on whole foods and continue to follow the guidelines for eating after surgery. Suggestions to stay on track include:

• Eat lean proteins, whole grains, low-fat dairy, fruits and vegetables.
• Avoid foods containing more than 15 grams of sugar per serving.
• Select foods low in fat.
• Track protein intake and get at least 60 to 80 grams/day. Protein containing foods will help keep you full and satisfied.
• Making time to eat, at least 3 times a day. Eating slowly (20 to 30 minutes/meal) is also very important.  
• Make sure your fluid needs are met with 48 to 64 ounces of low or non-calorie beverages.
• Separate eating and drinking by 30 minutes. This is a primary diet principle that must be continued. 
• Continue to take suggested multivitamins and mineral supplements on a daily basis.
• Exercise 250 to 300 minutes per week. This level of activity plays an import role in the maintenance of weight loss.

Poor food choices

In some cases, people who resume eating foods high in fat or sugar regain weight or experience minimal weight loss following weight-loss surgery. Therefore, to achieve optimal weight-loss results, it is important to follow the nutritional guidelines provided post-surgery as a part of your new lifestyle.

Foods to avoid include:

• Milk shakes, malt drinks and all high-calorie liquids
• Cakes and pastries
• Fried foods
• Pudding
• Chips and other high fat snack foods
• Soft drinks
• Ice cream
• Candy

You can also find many healthy recipes after weight-loss surgery on this blog.

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Is Lack of Sleep Making You Gain Weight?

Cara Stewart, RD, LDN, member of the Penn Metabolic and Bariatric Surgery team, discusses a recent study that suggests a link between sleep deprivation and calorie consumption.

Approximately 20 percent of Americans get six or less hours of sleep a night, according to the National Sleep Foundation. That figure raises concern given new research that sheds more light on the major toll sleep deprivation can take on your health.

A recent study showed that people who slept less ate more, suggesting a link between sleep deprivation and obesity. The study, conducted by researchers at the Mayo Clinic, followed sleep and eating patterns of 17 healthy young men and women for 11 days.

For the first three days, researchers measured calorie consumption and energy expenditure to establish a baseline. For the remaining eight days, half of the participants slept normally while the others got just two-thirds of their normal sleep. Eating habits remained unchanged in both groups. The findings revealed that those in the sleep-deprived group consumed an average of 549 more calories a day.

Although the study was small, it supports earlier research that linked chronic sleep deprivation with a variety of adverse health effects and illnesses, including cardiovascular disease, diabetes and obesity.  Larger scale studies are needed to confirm these findings and better understand exactly why sleep deprivation leads to increased calorie consumption.

In the meantime, it seems safe to conclude that sleep is an important part of your healthy lifestyle. Just by getting in bed on time, you can cut calories without even trying. Now that’s a diet that is hard to beat!


- Cara Stewart, RD, LDN

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No time for a workout? 10 ways to burn 200 calories in less than an hour

“I just don’t have time!”

You’ve heard it before and in fact, have probably said it yourself, but lack of time doesn’t need to be a reason for not exercising.

If your schedule is packed from morning to night, then the drive to the gym may be a waste of your time. A workout that you can do in your own home or neighborhood may be just the ticket for you.

No matter how little time you have, you can squeeze in a quick workout or multitask by incorporating exercise into your daily household chores.

Check out these efficient ways to burn approximately 200 calories without even venturing to a gym:

If you have 10 to 15 minutes:

• Grab a jump rope. Wear quality shoes with a good cushion and jump on a flat surface.

If you have 25 to 30 minutes:

• Take the dog for a walk. Work your way up to a brisk pace of about 4 miles per hour.
• Take the stairs at the office instead of the elevator or head for the stadium steps at the local school for an intense calorie burn. 
• Ride your bike around the neighborhood or on a local trail.  A pace of 10 to 12 miles per hour is moderate intensity for most people. Ride at a faster pace or try going uphill to burn more calories at a faster pace.
• Go for a swim at the local pool. Try freestyle, breast stroke, side stroke or back stroke.

If you have 40 minutes:

• Turn on your favorite music and start dancing. Invite the family to join the dance party or enjoy it all by yourself.
• Clean the house. Keep moving and get your heart rate up while checking off a household chore.  
• Wash your car by hand. Get the hose, bucket, sponge and vacuum for a detailed clean.

If you have 50 to 55 minutes:

• Keep the yard in tip-top shape by weeding, planting flowers and spreading mulch.
• Grab your golf clubs and head to the local golf course. Opt to walk and carry your own clubs instead of taking a cart.

So the next time you’re about to give up on exercising because you don’t have enough time for a full gym workout, throw away those perfectionist tendencies and remember that doing something is always better than doing nothing.

- Cara Stewart, RD, LDN

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Start Walking

Rebecca Dilks, RD, LDN, research coordinator at the Center for Weight and Eating Disorders and member of the Penn Metabolic and Bariatric Surgery team, provides tips for starting and maintaining a walking program.

Gym memberships are expensive. Running or biking outside can put stress on the body, especially when starting an exercise program after surgery. But walking? It’s free, convenient and easy on your body. That is why walking is the recommended form of exercise after weight loss surgery.

The following tips can help you get motivated to start and maintain an active walking program:

Lace up your shoes rain or shine
Make a commitment to walk in all kinds of weather. If it is cold, bundle up. If it is raining, carry an umbrella. Don’t let the weather be an excuse for not walking.

Plan ahead
Look at your schedule at the beginning of each week and decide which days to walk. By planning ahead, you help ensure that your busy life does not get in the way of your walking program.

Make walking fun
Just because walking is a form of exercise does not mean it has to be miserable. Make walking fun by starting a walking group and asking friends and family to join you. A lively conversation makes exercise more enjoyable. You might even forget you’re walking for exercise.

Bring a dog
Pets make wonderful companions – even for exercise. Use your exercise time as an opportunity to walk the dog or even borrow a friend’s dog. Dogs are great motivators to keep moving and stay active.

Set a destination
Having a destination in mind makes the walk pass quicker. Before you begin your walk, set a destination such as a flower shop or bookstore. You can even reward yourself by buying a bouquet of flowers or magazine when you get there.

Clear your mind
Walking is a great form of self therapy or catharsis. Use your time walking to clear your mind and channel positive energy.

Keep things new and fun
As soon as a walking path starts feeling routine, change it up. Find a new trail or go to a park you’ve never been to before. Avoiding routine helps keep things new and fun.

Jazz up your walk with tunes
Update your music player with upbeat songs. Music is energizing and sometimes even gives you an extra pep in your step. You can also upload audio books if you prefer listening to books instead of music.

The key to maintaining a long-term exercise program is making it enjoyable instead of a chore. Also, remember that physical activity is a key component of a healthy lifestyle, so make walking a priority and invest in a healthier future.

Make sure to consult with your health care team before starting any exercise program, including walking.

- Rebecca Dilks, RD, LDN

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Are You A Perfect Dieter or Realist?

If you’ve failed at dieting and weight-loss programs, the cause may be your personality and not the kind of diet you’ve tried. Which one of these diet personalities fits you?

The All-or-Nothing Dieter

The All-or-Nothing dieter doesn’t believe in moderation – he can either have something or not, not even a small portion or a taste. This extreme thinking can be dangerous, and often sets the person up for a binge on the “forbidden foods.” One slip is all it takes for this dieter to deem himself a failure.

Ideas for Change

Even dieters can treat themselves every once in awhile.  Portion control is the key as is selecting the low fat version of your favorite treat.

The Instant Gratification Dieter

This dieter is gung ho…for about a week. She spends hours at the gym, eats only salad, and wants one thing: To fit into a dress or look good for an event. This dieter is setting herself up for failure too, as it is difficult to maintain this kind of momentum for the long term.

Ideas for Change

Make changes you can stick with. Be realistic as weight loss takes time.

The “Perfect” Dieter

This dieter has a clear image of everything he has eaten all day – and all of it is good. He  “forgets” the chocolate nibbled on after dinner, “doesn’t count” the dressing used on the very, healthy salad, and “loses” his food journal. But he steps on the scale, and can’t figure out why he is not losing weight.

Ideas for Change

Research shows keeping a food diary, either paper or electronic is a must to help you achieve your weight loss goals.

The Realist

The realist dieter knows what she’s doing. She tracks her food – even if she makes less-than-nutritious food choices. She is prepared; her pantry is filled with whole grain snacks, and her refrigerator is filled with fruits and vegetables. She is honest, and accepts the fact that weight loss is a slow process, and a lifelong learning experience.

Ideas for Change

You’ve got it!  Continue to practice mindful eating.  Make exercise a part of your routine.

What kind of dieter are you?

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