Gym free final

GYM-FREE
First Edition MAY 23, 2010

12 WEEK
WORKOUT
PLAN THAT
CAN BE
DONE AT
HOME!!
FIND YOUR
PERSONAL,
DAILY CALORIE
INTAKE

TRYING NEW
METHODS OF
PHYSICAL
ACTIVITY

GYM COST
vs.
HOME WORKOUT COST
KEVIN S SICILIA Thursday, April 22, 2010 1:32:56 AM ET

About Me...
Kevin Sicilia
The reason I began this magazine is
because I wanted an easy way to stay fit.
I used to do sports but during my senior
year, I chose not to participate due to
coaching changes. I tried joining a gym
but when I went, I found it awkward
working out in front of strangers and the
cost for joining was unnecessary for my
results. I am starting this magazine for
others who are in a similar position. This
magazine can also benefit those who do
not have time to go to the gym 3-5 days a
week.


Table of
Contents
12 Week At Home Workout Plan
Page 5

BMI
Page 19

Gym Cost vs. At Home Cost
Page 20

Alternate Methods of Exercise
Page 22

Daily Intake
Page 24

Recovery and Stretching
Page 25

Question and Answer
Page 27

???

Type to enter text

CATORADE
IS THE JUICE IN YOU?!

12 WEEK
PROGRAM THAT
CAN BE DONE AT
HOME!

Keep your wallet
in your pocket
and still get in
great shape.

Page 5

Week 1
Day 1:
Arms and Shoulders
Choose a desired weight that can be easily
lifted. Perform 3 sets of 6 repetitions with
one minute rest in between.

1. OverHead Press 3. Side Deltoid
with Barbell 2. UpRight Row Raise

4. Lying Triceps
Extension 5.Barbell curl 6. Forearm Curl

Type to enter text

7. Reverse
Forearm Curl

Day 2:
Rest and Recovery
Page 6

have milk?
Milk helps our bodies build strong
bones, fight against cavities, and
rebuild torn muscle tissue.


Week 1
Day 3:
Butt, Thighs, and Legs
Choose a desired weight that can be easily lifted.
Perform 3 sets of 6 repetitions with one minute
rest in between.

1. Lateral Lunge 3. Leg Curl With
with Barbell 2. Hack Squat Ankle Weights

4. Leg Extension
With Ankle 6. Ankle Flexion
5. Heel Raise With With Weight Plate
Weights Dumbbells

7. Stationary
Lunge with
Dumbbells

Day 4:
Rest and Recovery

Page 8

Week 1
Day 5:
Chest, Abs, and Back
Choose a desired weight that can be easily lifted.
Perform 3 sets of 6 repetitions with one minute
rest in between.

1. Bench Press 2. Dumbbell Fly 3. Wide-Grip Row

4. Dumbbell 5. Dumbell Trunk 6. Oblique Trunk
Swing Twist Rotation with
Weight Plate

7. Leg Raise with
Ankle Weights

Day 6 and 7:

Rest and Recovery

Page 9

BORD
ad

Built Bord Tough


Week 2
Day 1:
Arms and shoulders
Choose a desired weight that can be
easily lifted. Perform 3 sets of 6
repetitions with one minute rest in
between.

1. Dumbbell 2. Dumbbell Raise 3. Front Deltoid
Military Raise

4. Lying Cross-
Shoulder Triceps 5. Reverse Grip 6. Wrist Roller
Extension Barbell Curl

Day 2:

Rest and Recovery

Page 11

Week 2
Day 3:

between.

2. Leg Extension
1. Hack Squat with Ankle 3. Front Squat
Weights

4. Seated Heel 5. Ankle Flexion 6. Duck Squat
Raise with Barbell with Weight Plate with Dumbbell

7. Bench Lateral
Step-up with
Dumbbells
Day 4:
Rest and Recovery

Page 12

Week 2
Day 5:
Chest, Abs and, Back
between.

1. Incline Bench 2. Dumbbell Fly 3. One-Arm
Dumbbell

4.T-Bar Row with 5. Dumbbell Side 6. Curl-Up with
Barbell Bend Weight Plate

Day 6 and 7:

Rest and Recovery

Page 13

Limbertan
The Toughest Boot the
Mountain Will Ever See

Put your “sole” into it!


Week 3
Day 1:
Arms and Shoulders
between.

1. Behind The 2. Shrug 3. Side Deltoid
Neck Press with Raise
Barbell

4. French Curl 5. Preacher Curl 6. Forearm Curl

7. Reverse
Forearm

Day 2:
Rest and Recovery

Page 15

Week 3
Day 3:
Choose a desired weight that can be easily
lifted. Perform 3 sets of 6 repetitions with
one minute rest in between.

3. Leg Extension
2. Leg Curl with with Ankle
1. Hack Squat
Ankle Weights Weights

4. Seated Heal 5. Ankle flexion 6. Stationary
Raise with Barbell with Weight Plate Lunge with
Dumbbells

7. Standing
Kickback with
Ankle Weights

Day 4:
Rest and Recovery
Page 16

Nobody wants their
teeth looking like
this!

Whiten
Them up! And Make
them Shine
Like Stars...
...with New
Stargate
Toothpaste!


Week 3
Day 5:
Chest, Abs, and Back
between.

1. Decline Bench 2. Dumbbell Fly 3. Good Morning
Press

5. Dumbbell 6. Oblique Trunk
4. One-Arm Rotation with
Trunk Twist
Dumbbell Row Wight Plate

7. Dumbbell Side
Bend

Day 6 and 7:
Rest and Recovery
Page 18

BMI
Body Mass Index
BMI is the universal measure of a person’s height and weight to see if
they are a healthy size.

The gray shaded area represents the average healthy weight and
height ratio. 55% of American citizens fall into the yellow
(overweight) or red (obese) shaded areas.

55%
The formula to find your own personal BMI is quick and easy.
Simply take your weight in pounds and multiply it by 4.88. Then
divide that by your height, in feet, squared.

Ex. 175 lbs x 4.88 = 20.71 = Normal Weight
6.42^2 Page 19

GYM COST
vs.
HOME WORKOUT

Gym At Home
Cost Workout Cost
Set up
Fee......................$50-$200.................$0
Monthly
Fee......................$30-$50...................$0
Trainer Classes..$40-$70*........$0-$120**
Gas.......................$5.54.......................$0
Yoga Mat...........$0-$15..................$0-$15
Equipment............$0......................$0-$50

One Time
Setup Cost........$125-$140.............$0-$185
5 Year Cost......$428-$903............$0-$185

*-Varies with trainer experience
**-Based on P90X(one of the most popular workout DVDs of 2009
Gas-based on 1) 19.8 MPG vehicle 2) Average $2.77 per gallon 3)Average of 4 miles from gym
Yoga Mat-Optional based on gym/home layout
Equipment-Average paid for at home weights, exercise balls, chin up bars, etc.
Page 20

Nuts + Chocolate =
Lantern’s All New

TRAIL MIX

The Ultimate
Healthy
Snack for
On-the-Go

Methods
of
Exercise
Simple Everyday Chores That Burn Calories without Us
Even Noticing

Yard Work
When performing yard work, believe it or not, you’re
killing two birds with one stone. Of course tidying up
your yard makes it look nicer but did you know this is
also an excellent way to burn those unwanted
calories? Depending on what chore it is, you can
even afford to skip out on your workout for that day!

1. If your lawn mower is a push mower, you can burn up to 325
calories per hour just by mowing your lawn. Some lawns are bigger
or have obstacles that drag lawn mowing out to an hour and a half
easily letting you burn over 485 calories!
2. Shoveling your driveway, if it takes an hour, can burn up to 354
calories.
3. Raking leaves is equivalent to an exercise that burns up to 236
calories per hour.
Other Activities
4. Jumping rope is a fun and easy exercise, not to mention that it
only costs about 3 bucks and can last you a lifetime. The amount
of calories burned in one hour from jumping rope has reached
1,000!
5. Riding your bike, depending on what speed and terrain you are
riding, can burn between 290 and 590 of your unwanted calories.
6. Don’t be lazy! Instead of finding the closest parking space, park
farther away and walk. Instead of riding the elevator, take the
stairs. These little steps add up and can strengthen your heart and
respiratory system.

Page 22

Alvin Spine
Tuxedos
Guaranteed to look
good!


Intake
Simple Changes in Your
Diet that Make a Big
Difference
The average U.S. male eats and drinks roughly
Calorie 2,450-2,600 calories per day. This is well above
the range for requirement. Scientists and
Intake: physicians suggest a 2,000 to 2,500 calorie diet
is enough for an average sized male’s entire day.
Cutting back on calories is an easy first step of
getting back into shape.

A good amount of carbohydrates
suggested to help muscle growth is 60%
of your calories. This means 60% of your
daily calories should come from carbs.
Carbohydrate The equation to find this is (based on a
2,500 calorie diet) 2,500 x .6 = 1,500 carb
Intake: calories. However, nutrition labels do
not have how many carbs are in the
calories, they are displayed in grams. To
find grams, you can divide the carb
calories by 4. For example, continuing
from the problem above, 1,500/4=375
grams of carbohydrates per day.

Page 24

When working out, your muscles are stretched and the tissues are
ripped. During recovery, these tissues are repaired and your muscles
will be stronger and bigger than they were before the workout.
Taking larger amounts of protein helps your muscles recover faster as
well as reduce wear damage during workouts.

To find your protein requirements, you
must first divide your weight, in pounds,
Protein by 2.2 to find its equivalence in
kilograms. Then a healthy range is
Requirements: 1.4-1.8 of your weight in kilograms.
- Ex. 200 lbs/ 2.2= 90.9 kg.
-90.9/1.4=65 grams of protein (high
end)
-90.9/1.8=50.5 grams of protein (low
end)

Special J
Protein Bars
Now in chocolate chip


The importance of
Recovery days and
Stretching (before and
after)
Recovery Days
Recovery days are extremely important and taken very seriously
during workouts. These days off give your body a chance to re-
cooperate from the strenuous wear you put on it the day before. Your
ripped muscle tissues are repairing themselves (this is the soreness).
When they are fully repaired, your muscles will be bigger and
stronger than they were before your recent workout. Overtraining
syndrome is a very serious condition that is very common but most
people don’t notice the symptoms which include depression, staleness,
lack in sports performance, and increase risk of injury. Overtraining
is caused by not giving your body enough time to rest between
vigorous workouts.

Stretching
Stretching before a workout is important
because it gets your heart rate up before you
Before a do anything too strenuous. When your heart
pumps faster, the blood carries more oxygen
Workout to your muscles, which also helps strengthen
ligaments. Isometrics are a good warm up
because it gets the heart pumping more blood
than stretching alone does.

Stretching after a workout is constantly
avoided by many people but is just as
important as stretching before. Stretching After a
after keeps your muscles from tensing
back up as soon as your workout is Workout
finished. It also prevents some (but not
all) of the soreness felt the day after a
workout. Page 26

Joint Rotation Calf Stretches Inner Thighs

Shoulder and Elbow Fingers and Wrists

Question and
Answer
Just a few questions I am frequently
asked regarding the making of this
magazine

Page 27

Q: Why did you decide to start a magazine?

A: I started this magazine because I wanted to stay fit but I didn’t
want to spend all my money and time at the gym in the process.
The magazine tells people what gyms don’t want you to know-how
to stay fit without spending a fortune or leaving the comfort of
your own home.

Q: Why is this magazine different from other magazines
today?

A: Other magazines stay focused on one general topic, either diet
or working out, lifting or penny-pinching. This magazine covers
it all. It puts all those genres together to make the ultimate source
for someone who wants to be healthy but doesn’t feel the need to
go to the gym.

Q: Where do you see this magazine in one year from
now?

A: I have a feeling when this magazine is released, it will not be
very popular at first. Once people open it up and begin to see all
the information it covers, it will start to spread like wildfire,
which I am guessing will take about a year. In a few years, I
can see this magazine making a huge impact on peoples’ lives
and depending on how many people use it per capita, possibly
even putting some small gyms out of business.
Q: How much training have you had with this?

A: As far as my daily calorie intake and using methods
alternative to weights, that is the only way I have ever lived. I
don’t feel the need to up my protein intake, buy a yoga mat, or
even a training ball. Yard work plays a major role in my life as
being one of my sources of income so that definitely gives me an
advantage.
Q: High reps, low weight or vis versa?

A: I don’t enjoy lifting weights and I don’t get anything out of it.
That would be a more opinionated question and would vary
from person to person.


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