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About jackthomas

Jack Thomas is the founder and CEO of BASE - Asia's Gym of the Year - and the host of the Fitness Business Asia Podcast.

Top 10 list of home workout kit

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Working out at home can be equally as effective as training at a gym

Working out at home is becoming an increasingly popular way to keep fit. Gym memberships can be expensive and often provide an uncomfortable or intimidating environment, especially during peak hours when they can be overcrowded.

Working out at home can be fun, time-efficient and equally as effective as going to a gym.

If you’re considering training at home you may not be sure of how to approach it. Home workouts require a little more effort in constructing your workout and getting motivated.

You may be wondering what home workout kit you’ll need. This can be difficult to decide as the fitness market is flooded with gadgets, supplements, ab machines and expensive kit, all claiming to be the ‘next big thing’ and the only way to lose weight or get an impressive physique.

With all these over-priced gadgets and gimmicks, knowing what to get for home workouts can be a minefield.

To help you out, I’ve compiled a top 10 list of home workout kit. Each piece of kit is ranked for effectiveness, cost and ease of use, each given a mark out of 10. I’ve also given a mark for how fun and travel-friendly they are, in case you want to take them on holiday or on a business trip.

Kettlebells

Kettlebells are awesome. They’re versatile and work your body in a way that traditional gym workouts can’t.

They’re pretty cost-effective at about 30USD (1,000THB) per kettlebell and they last forever. However, if you’ve never used kettlebells before or you’re not used to the type of ballistic movement they require then we’d advise getting some guidance from a professional and progressing slowly until you’re used to the moves. Don’t let this put you off though – Kettlebells are absolutely worth learning!

Kettlebells are pretty heavy though, so not easy to travel with unless you only use a light one.

Check out our Kettlebell article for more info and videos.

Effectiveness 10   Cost 7   Ease of use 3   Travel-friendly 2   Fun 8

Resistance Bands

Resistance bands are another great piece of kit that are easy and fun to use and are super-light. Every muscle group can be worked with the bands by hanging or hooking them onto something sturdy or by standing on them. For example, standing on the resistance bands and lifting your arm straight out in front of you works your shoulders (see pic). Hook the bands around a tree or pole and pull the handles towards you for a ‘row’ back exercise.

You can stand on the bands or hook them around something to do a variety of exercises

Resistance can be changed by shortening the band length or using different tension bands which come in different colours.

Resistance bands are cheap, costing around 30-50USD (1,000 – 1,500THB) for a set. They can easily be thrown in a suitcase so you can keep active while away and they’re easy to get the hang of. However, if you’re used to using heavy weights these may not provide the intensity and level of workout you’re used to.

Effectiveness 7   Cost 9   Ease of use 8   Travel-friendly 9   Fun 7

Swiss Ball

Aka stability ball, balance ball or exercise ball. Swiss balls are essentially large inflated plastic balls. They can be used to make standard exercises harder, for example, if you perform a press up with your feet on a swiss ball, your body and core muscles will have to work harder to stabilize and stop your feet from falling off. There are thousands of exercises that can be done on this versatile piece of kit which we’ll look at more closely in a future article.

Dumbbell chest press on a swiss ball

They are a bit of a hassle to deflate and inflate, but could be packed up reasonably easily. Some people advocate sitting on a swiss ball when on a computer, the theory being that your core and abdominals will be engaged to ensure balance and correct posture.

Swiss balls are cheap and most department stores and sports shops in Bangkok and elsewhere should stock them.

Effectiveness 7   Cost 10   Ease of use 7   Travel-friendly 6   Fun 7

TRX

TRX are pretty new on the fitness scene and use a concept that’s simple, but very effective.

Marketed as ‘suspension training’, TRX is essentially a non-elastic band made of strong nylon webbing with two handles at each end of the band. The TRX can be hooked onto anything or onto a door support which leaves the handles suspended. By gripping the handles or hooking your feet into them a huge variety of exercises can be performed.

Workouts can be made easier or harder by adjusting body position and the height of TRX handles. By adjusting the way exercises are performed it can be suitable for light rehabilitation, hardcore workouts or anything in-between.

Row with suspended TRX to work the back and biceps

TRX is not cheap, but is very light and travels easily. Some beginners would probably need guidance from a trainer or DVD/manual, but once you’re used to it you can make your own exercises up.

A great piece of versatile kit, but pretty expensive with prices starting at about 180USD (6,000THB) for a basic set.

Currently they cannot be purchased in Thailand but some gyms in Bangkok, such as Total Body Fitness, have them in their studio.

Effectiveness 9   Cost 3   Ease of use 6   Travel-friendly 10   Fun 9

ViPR

If you tried a ViPR workout in your home you’d probably end up smashing the place to pieces, so it’s fair to say ViPR is more suitable for a garden workout.

ViPR stands for Vitality, Performance and Reconditioning and is essentially a hollow rubber tube with handles (see pic). It’s this shape that makes ViPR incredibly versatile for lifting, explosive exercises, ballistic movements and CV work.

Dynamic ViPR movements prepare you for sport

ViPR is hugely popular with everyone I know who’s tried it. They’re great for a beginner or someone who finds working out monotonous, and they are genuinely used by many sportsmen and athletes to improve functional fitness. But like TRX and kettlebells, a lot of people may not quite know what to do with it without some guidance.

Their size makes them not really suitable for taking on holiday and the cost is pretty steep, starting at about 140USD (4,000THB) for the lightest 4kg ViPR. However, If you can afford it and you have the room, they’re definitely worth it.

Effectiveness 10   Cost 3   Ease of use 5   Travel-friendly 1   Fun 10

Medicine Ball

They sometimes come with handles to facilitate certain movements

Medicine balls are football sized balls that weigh anything from 1kg – 15kg+ and can be used to make exercises harder. For example, you can hold a medicine ball whilst performing tab crunches, or you can twist your torso from side to side while holding the ball to work your obliques (side abdominal muscles).

They’re quite well-known for being used in boxing training with the medicine ball being thrown into the stomach by a training partner whilst doing ab work, forcing him to tense his stomach and to simulate taking a punch.

Medicine balls are a quality piece of kit, but if money is capped then you’re better off spending it on some of the other more versatile items.

Effectiveness 7   Cost 6   Ease of use 7   Travel-friendly 2   Fun 5

Dumbbells and barbells

The more traditional home workout accessories. Hundreds of exercises can be done with dumbbells and barbells but many people are bored of using them which has led to the huge explosion in popularity for more versatile and fun items such as TRX, kettlebells and ViPR.

You can pick these up in any sports or department store but their weight would make them difficult to travel with. Prices are dependant on quality.

Effectiveness 8   Cost 8   Ease of use 8   Travel-friendly 2   Fun 3

Aerobics Step

Aerobic Steps are simply steps that can be height adjusted. You’ll find them in any gym studio as they’re often used in circuits and aerobics. Many things can be done with step ups but they are essentially just a step, and its use can be largely mimicked with a park bench or a stair.

Effectiveness 7   Cost 7   Ease of use 8   Travel-friendly 2   Fun 4

Ab Roller

The ‘abs’ (abdominal muscles, six-pack) have more pieces of ‘revolutionary’ kit than any other body part. Most of them are horrendously overpriced and packaged with empty promises of a couple of minutes work for a washboard stomach. In summary, a waste of time and money.

One superb product which targets the abs and is cheap, highly effective and can be stored under your bed is the Ab Roller (also known as an Ab Wheel).

The ab wheel provides a great core workout

Consisting of a wheel with two handles, the ab roller is used by kneeling on the floor, taking grip of the two handles and then the wheel rolling back and forth, using the core muscles to power the movement.

It is quite hard to begin with, and you must ensure you are tensing, engaging and using your abs to power the movement, as otherwise it can put pressure on your lower back. Start with a small range of movement and when you’re comfortable increase the range to make it harder.

They start at about 12USD and can be taken apart easily. The Ab Roller is my favourite piece of kit for working your abs.

Effectiveness 8   Cost 8   Ease of use 6   Travel-friendly 8   Fun 7

You!

A great and effective workout doesn’t need anything other than yourself. There’s a lot you just using your bodyweight, such as the squat thrust pictured below. The things we’ve mentioned in this article just help make things more interesting and test your body in different ways. We’ll have a look at a workout you can do using just your own bodyweight soon.

Home Workout Kit

There’s a whole host of ideas here that can make training at home much more interesting and varied. Have fun, and let us know how you get on!

Swiss ball and medicine ball combined

Guide to Bangkok parks for sport and fitness

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Weight lifting in Lumphini Park outdoor gym

For somewhere often described as a concrete jungle, Bangkok has a fair amount of parks and open spaces which are very lively and perfect for relaxing and keeping fit. They do get pretty hot though, so make sure you stay well hydrated and take sun cream.

Aerobics class in Lumphini Park, Bangkok

Many people don’t like training in busy air-conditioned gyms, and running through the streets of Bangkok is pretty tough given the uneven terrain, potholes and pollution issues. This makes finding a Bangkok park with shaded areas, fresh(er) air, nice surroundings and like-minded people a popular option. Take a visit to one of these parks and you’ll see people jogging, doing Tai Chi, yoga, rowing, weight lifting, cycling, aerobics and much more.

Below is a list of the best central Bangkok parks with nearest Skytrain and MRT stations so you can find them easily. These are not the only ones though – there are hundreds of parks and open spaces that can be used for physical activity all over the city.

To view and find all these parks check out our Bangkok Fitness Map

Lumphini Park    Saladaeng BTS, Lumphini or Silom MRT

Lumphini Park is one of Bangkok’s most famous and well-known parks, and is probably the best all-round park for health and fitness activities. This huge space is located between Sukhumvit and Silom, making it perfectly located for many expats.

Tai Chi in Lumphinin Park

The first thing you’ll notice if you come via the skytrain in the evening will be the huge aerobics class which has a few hundred people dancing along to irritating dance music. The Thais really get into it and it makes quite a surreal setting with the business district and skytrain in the background.The path that runs around the outside is 2.56km long and it’s very popular amongst runners, with a few running events being held here each year. There is a large lake in the middle and small rowing boats can be hired for a nominal fee.

Popular tai chi and yoga classes add to the relaxing ambience and are held in the mornings and evenings. Boot camps are held by Total Body Training a few times a week and are a popular way for expats to train hard and meet people.

There is also a swimming pool in the park, although you’ll need a health certificate to register and use it, which costs 100-200 baht and pretty much just involves a doctor checking that you have a heart beat. Next to the pool is an indoor sports centre with basketball, badminton etc available. In this corner of the park you’ll also find an outdoor gym which is popular with pumped up Thais who are about thrice the size of the national average.

As well as all this, look around and you’ll see people playing badminton, frisbee catch etc. All in all, my favourite park in Bangkok (opens 4.30am).

Benjakiti Park    Asoke BTS, Queen Sirikit Convention Centre MRT (open 05.00 – 20.00)

Benjakiti Park, Bangkok

No-one seems to know the name of this park, so it’s often described as ‘the one near Asoke’. Another of my favourite parks, Benjakiti has a smooth 1.8km oval track that runs around the lake in the middle of the park. It’s not as shaded as Lumphini, but with a backdrop of lit-up skyscrapers it makes a great evening run. There is also a dedicated cycle track that runs on the outside of the main path, making it popular amongst cyclists. Bikes can be hired for 30 odd baht.

Small paddle boats can be hired and the wooded piers on the side of the lake are often used for Thai aerobics or keep fit classes. There is also a skateboarding ramp and even a Buddhist meditation centre if you’re feeling stressed out.

Benjakiti Park lake in the evenings

If you’re running, you can incorporate the tobacco factory next to the park into your run. It makes for an interesting running experience, as long as you don’t mind the smell of tobacco!

Benjasiri Park    Phrom Phong BTS, Sukhumvit MRT (open 05.00 – 21.00)

Situated right next to Emporium shopping centre between sois 22 and 24 on Sukhumvit road, Benjasiri is small compared to the above two parks but is pretty well equipped with a path around the outside for running and badminton courts, takraw and a basketball court. A superb location but sometimes the drains around the park omit an unpleasant smell, which isn’t what you need when you’re gasping for breath.

Benjasiri park

The area at the front is often full with people doing tai chi or aerobics, and Total Body Training runs a boot camp there at 6.30-7.30am on Wednesdays.

If you’re recording your runs, the path around the outside of Benjasiri park is approximately 0.75km long.

Chatuchak Park    Morchit BTS, Chatuchak MRT (open 4.30 – 21.00)

Also known as Rot Fai or Railway Park, Chatuchak park is conveniently located right next to the above stations, and is right next to the world-famous Chatuchak weekend market. There are not so many sport specific facilities in Chatuchak park but Queen Sirikit park that runs alongside it has a great sports area with futsal, tennis and basketball courts.

Chatuchak park

There is a reasonably well equipped ‘spit-and-sawdust’ style gym in the park on the opposite side to the skytrain. It’s often full of Thai bodybuilders, although despite their intimidating frames they are a friendly and welcoming bunch.

The outside path around Chatuchak park is approximately 3km long.

Sanam Luang    Near Khaosan Road

Sanam Luang is walking distance to Khaosan road and the Grand Palace. It’s a lively park with many people strolling, running, flying kites and playing football in the evenings. There are occasionally political rallies held here and at night many homeless people camp out.

Santhiphap Park    Victory Monument BTS (open 05.00 – 21.00)

Get off the skytrain at exit 4, then turn right at Victory Monument and continue walking for about 5 minutes. Santhiphap park has a lot going on, much of it music-related but it’s also a nice area to relax and train and there aren’t many other parks in the immediate area.

King Rama IX Park    On Nut BTS then taxi (open 05.00 – 19.00)

Situated on Sukhumvit 103 King Rama 9 Park is the furthest from the centre of all the parks we’ve mentioned but also the largest, with the outside path loop measuring 4.8km. This make it good for running if you’re bored with running short loops over and over.

King Rama 9 Park

It’s a huge, well-kept park with a lush botanical garden zone, making it the perfect place for relaxation and exercise.

There is also a purpose-built sports zone called ‘Sanam Rat’ which I’m yet to check out. I’d love to hear from anyone who’s used the facilities here.

Chuvit Garden    Nana BTS

Chuvit Garden is a small park between Sukhumvit sois 8 and 10. It has no specific areas for sport but it’s very well-kept and makes quite a pleasant place to jog round or get a break from the craziness surrounding you. Much better sporting and keep fit options at the nearby Benjasiri or Benjakiti parks though.

Phra Sumen Fort & Santichaiprakan Park    Near Khaosan Road (open 05.00 – 22.00)

Not so much sport and fitness stuff goes on here, but in the evenings there are a lot of street performers and artists, and it makes a great place to watch the sunset over the river. Popular amongst locals and travellers.

Phra Sumen Fort, Banglamphu, Bangkok

Get Outside!

That’s loads of green places to visit, so if you’re feeling a bit claustrophobic in this hectic city or you need some fresh air, get outside to one of them, take a deep breath and enjoy!

BASE is indoors but has a calisthenics frame for bodyweight exercise.

Fad diets and nutrition

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Before and after

Much like ‘get rich quick’ schemes, people like to hear of a magical new diet plan that will have them shedding pounds of fat each day and leave them with a jaw-dropping figure.

But sadly, eating nothing but grapefruit while standing on your head is not the answer.

Whilst many of the ‘latest diets’ might have some initial weight loss results, they are unsustainable, sometimes dangerous and they can slow down your metabolism so that when you resume normal eating the weight piles on just as quick as it was lost.

I’m going to go through some of the most well-known fad diets.

Grapefruit Diet, or one-food diet

There are many one-food diets (egg, cabbage soup etc), with grapefruit being one of the most famous.The diet states you only eat one food and water, so straight away it’s easy to see that the body will be missing many essential nutrients.

Could you only eat this?

As with all fad diets initial weight loss will occur. However, dieting in this way is shown to reduce the body’s metabolism (rate of burning calories), which means that when you start eating other foods again the body burns them slowly and weight is put on quickly. One reason for this metabolism slowdown is that lean muscle tissue is lost during these diets, another huge reason not to do them. Also, food should be enjoyed! Who in their right mind would choose to only eat grapefruit?

The opposite – the body has more lean muscle, is burning more calories even at rest, and you can eat a variety of food is surely more desirable?

High Fibre Diet

States that high amounts of fibre are consumed because fibre makes you feel full and has no calorific value. Many people don’t eat enough fibre so this diet should address that, but the high intake reduces absorption of certain minerals and can lead to mineral deficiency. Abdominal cramps and flatulence are also unpleasant side effects and is a result of your body telling you no.

Liquid Diet

Consists of consuming nothing but liquids. Again, just a low-calorie diet in disguise, resulting in a ballooning in weight afterwards as well as not encouraging healthy and

Cabbage soup? No. Thanks.

balanced food choices. It’s also difficult to maintain with any kind of social life, and your date will think you’re weird if you only eat soup.

Spot Reducing Diet

Any diet that claims to help you lose weight in a specific area (such as the hips and stomach) is a work of fiction. If you lose weight then fat stores all over the body will be lost, usually in the face and neck first. It cannot be ‘targeted’ for loss in certain areas, simple as.

Metabolism Increasing Diets or Pills

The theory is that certain foods will increase metabolism. Some foods will have some effect on metabolism but single foods become tedious and are difficult to eat for a long time. Exercise will have a far larger impact on metabolism than eating a certain food.

Miracle pills such as the ones sold at MBK are useless and dangerous, and you’d be better off eating dirt. Often known to cause strong side effects and even death. They are unregulated and should be avoided like the plague.

Summary

Fad diets don’t work. They aren’t balanced. They aren’t conducive to long-term weight loss. They don’t encourage healthy eating or lifestyle change… But they do sound nice and easy.

The only time a super-low calorie diet is suitable is as a last ditch attempt  to avoid surgery in the extremely obese with body fat % of 40-50. So unless you’re having to be lifted out of bed in a crane, they’re not for you.

The only way to sustainable weight loss is simple: calories consumed < calories burnt, within an active lifestyle.

Sport with friends and family – connect and stay healthy

Whilst the theory is simple, the application often isn’t. It requires a balanced diet, which can still include all the foods you love, as well as a lifestyle change that includes exercise. If lack of exercise is the problem then many things can be looked at such as walking to work instead of driving, taking the stairs instead of the lift, joining sports clubs, working out with a friend, taking classes at home on DVDs or in groups, taking up a new active hobby etc etc… it DOESN’T have to mean slaving away in the gym or on the treadmill.

I’ll leave you with this – most obesity is due to people not doing enough exercise, not because they eat too much. I’ve seen fantastic weight loss from no change in diet at all, just an active lifestyle that includes sport and frequent pulse-raising exercise.

Good luck!