Marcy Home Gym

Get serious about working out with the Marcy MWM 900 home gym, perfect for performing a wide variety of upper and lower body weight exercises in your own home. A sample of the available exercises include bench presses, lat pulldown and raise, leg extension and kickback, upright row, and pectoral fly. It's constructed of 2 by 2.75-inch and 2 by 2-inch heavy duty steel tube frame in a durable charcoal powder-coated finish, and it features a 2000-pound tensile strength aircraft cable system. It comes with a 100-pound weight stack.

Feature Detail:

• Dual function press arm achieves all pressing exercises (bench, incline, shoulder) along with pec fly exercises
• Independent motion pec fly arms
• High and low pulley stations
• Oversized roller pads on leg developer with proper pivot point for correct muscle isolation
• 4-inch pulleys with sealed ball bearings
• High density boxed upholstery
• Back pad features added lumbar support
• Includes lat bar, rotating straight bar and ankle strap
• Assembled dimensions: 67 by 39 by 83 inches (L x W x H)

Manufacturer's Warranty
Two-year limited warranty

About Home Gyms
While offering the convenience of working out in the comfort and privacy of your own home, home gyms also allow you to focus on specific routines without having to wait in line or switch between a complex array of machines. In addition to improving strength, power, coordination, and muscular endurance, weight training can enhance weight reduction, enhance the immune and cardiovascular systems, and help prevent injuries. In general, home gym machines are compact units designed to strengthen and exercise many parts of the body. While no single home gym can provide a complete strength training solution, they are a convenient way to combine many exercises into a single unit. Some home gyms focus exclusively on upper-body workouts, while other, more advanced units focus on upper- and lower-body conditioning.

Customer Review: Awesome! Versatile! Effiecient use of Space!!
This is not the identical model we bought from Amazon a couple years ago since it is missing an attachment. We love it. Great quality. Easily adjustable. I only do about 8 of the 11 exercises on it and get great results in very little time. Takes up very little space as we have it in the bonus room side by side with the treadmill. We've been using it for a couple years and haven't had a problem. Top notch especially for the money.
Customer Review: I Love It
This is a fantastic home gym with lots of versatility. 1) Solid contruction, built very well. It's very stable. Weights do not contain any lead. Pulleys are quiet and smooooooth. The weights are coated, so they don't "clank." 2) You can add weights to the system - they are magnetic weights that sit on top of the individual weights. The max weight without added weights is about 180 lbs. 3) Comes with an well illustrated poster, showing more than 20 different exercises for this machine. I framed mine and put it in our weight room. 4) The seat is very comfortable, thick, and adjustable. I am 5'1 and my husband is 6'2, and we both can use it easily. 5) You need only about 7 feet by 7 feet for full "clearance" on this machine. The back can be as close as 10 inches from the wall (on the weight stack side) and you still have plenty of room. The machine itself is about 6 feet by 5 feet, the height is almost 7 feet. 6) Easy to put together. It comes with tools and great directions. The only tool we needed was an socket wrench for tighening bolts. The total time to assemble was about 45 mins. I looked at several home gyms before buying this one, and it was, by far, the most solidly built for the money. I also like that you can add more weight as needed and that it has so many different exercises and positions. This is a great all-in-one. I love it! By the way, the description on this item says it comes with 100 lbs, but mine came with 150 lbs (for a total weight of 180 lbs resistance). This means that you can get at least 50 lbs extra weights (not the magnetic kind.... but the standard kind) on the machine, which is nice.

Do you think that to improve your health and fitness levels you have to join a gym? Do you still believe that you have to exercise for half and hour or an hour each time to actually get results? Well if you answer yes to either of these questions, then you will find that now is the time to make a change!

Research has shown us that you can improve your health, fitness and lose fat by working out at an intense level for just ten minutes a day.

I love this!

Why? Because I hate working out?? No, absolutely not! BUT...because we can look at ways to be fit and healthy without stressing about how we can fit in three sessions a week at the gym and still get everything else done. Or about how we can get to the gym when we have no one to watch the kids. OR.. The fact that you have no energy to go back out to the gym after a long day working.

The fact that exercising in bite sized chunks for just ten minutes a day, removes one of the main barriers to exercise of...lack of time! Let's have a look at some of the other barriers we can squash here!

• Barrier 1: The exercises you can use to get the full body working at an adequate intensity level do not need to be done in a gym... you can do it at home, in the garden, in the park.. no need to spend extra money.
• Barrier 2: Lack of money. The equipment you use... is largely your own body, to start with, then you can use... water bottles (filled), rucksacks (containing books) anything you have around the house.. which again means no extra cash to be spent!
• Barrier 3: Lack of motivation. You only have to work for ten minutes at a reasonably high intensity... So you don't have to push yourself for an hour at a time.How many people are unable to maintain focus and keep themselves moving for just 10 minutes!

With this type of routine... you start to feel results fast.. because you are using your whole body to get moving... just a little bit at a time. You may not drop a dress size in the first week but you WILL start to feel your muscles fizzing with energy and your whole body and mental focus improve, really, quite quickly. Surely starting to feel the benefits of little bite sized chunks of time spent on your fitness and health will help to keep you motivated.

Over time you will start to feel the effects in your energy levels, body shape, mental focus and of course your fat loss.. but all of this of course has to be brought together with being mindful of what you eat... i.e keeping a good clean diet, free of toxins and additives and being aware of, and working towards clearing any negative thought patterns you have that prevent you from reaching your goals.

So...Bite sized chunks of exercise should be the way forward for all of us who are aiming to be healthier and fitter, without having to devote valuable work or family time to the cause!
Plus if you are really aiming to improve your lifestyle, get the whole family involved! Take your bite sized chunks in the garden, to the park, incorporate it as part of the dog walk. The key is to make it a lifestyle choice rather than a chore and you will reap the rewards of your efforts! Now is that motivating, or what?

For a FREE Bitesized fitness programme you can really fit into your schedule, check out my blog at www.JudithKennedy.co.uk.

Judith is a Personal Coach and rehabilitation therapist. Based in The Canary Islands. With over 10 years experience in fitness and wellness, she has walked the walk of finding her way to healthier, natural living and can help you reach your health, fitness and lifestyle goals too! http://www.Time4Myself.eu.

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I train many women clients, and if there is one thing I have learned, women like to have toned inner thighs! It is a problem area for most women. The muscles of the inner thighs, also called the hip adductors, respond to a very specific exercise routine. It takes about 15 minutes of exercise three times a week to shape the inner thighs. All you need is an exercise mat to get stared. Try these exercises for a few weeks and you will feel more leg power when you walk, run, or swim. After about ten weeks, you will see new definition in your thighs.

Outer Thigh Lift.

Lie on your left side, and prop your upper body nearly upright on your left forearm. With your left leg bent comfortably, extend your right leg at a 45-degree angle in front of you. Slowly raise the right foot about six inches off the floor in a controlled motion. Hold for one count, then slowly lower the foot almost to the floor; start another lift without touching down. Do 10 reps. Then roil onto your right side and repeat. Do 3 sets with each leg. 3 sets of 10 repetitions each is a good starting point. When the routine begins to feel easy in about 3-4 weeks, add a one pound ankle weight.

Inner Thigh Firmer.

Lie on your left side with your head resting on a rolled-up towel to maintain proper alignment of your head, shoulders, and hips. Bend your right leg and rest it on the floor in front of you while extending your left leg straight with the foot. Slowly lift your left leg about six inches. Hold for a moment and then gradually lower the leg, beginning the next lift before your foot touches back down on the floor. After ten lifts, roll onto your right side and repeat. Complete 2 sets of 10 lifts with each leg. 2 sets of 10 repetitions each is a good starting point.

Cable Adductor Machine

This is the machine in the gym that most women gravitate towards! It's the one where you sit with your back pressed into the machine, holding onto any handles and with your legs and feet pressed against the foam pads. Smoothly bring your legs together, hold for a second then return under control to starting position. Some machines will have a combination of settings, allowing the legs to be taken wider, avoid taking your legs out too far, especially for beginners. Aim to keep your legs and back in contact with the machine at all times. It may be useful to warm up your muscles with a lightweight prior to your training weight, as this will not only help prevent injury, but also make sure that the machine is set-up comfortably for you.

Inner Thigh Firmer Using a Stability Ball or Pillow.

Lie on your back on the floor and place a small Swiss Ball or large pillow centrally between your lower legs. Smoothly squeeze the ball or pillow, aiming to apply pressure from both legs, onto the sides of the ball. Hold in the inner phase for 2 - 3 seconds prior to releasing and repeating again. Repeat 10 times. This exercise is usually performed while lying, but can also be performed seated or standing. Complete 2 sets of 10 repetitions. 2 sets of 10 repetitions is a good starting point.

How Much Exercise Is Enough To Tone The Inner Thighs?

This number guide will help you determine what intensity is right for you.

Let's say that the intensity of the exercise ranges from 1 to 5.

1 - Light exercise, can barely feel the muscle. (this is what you feel in the first 1-3 repetitions)

2 - You can feel the hip muscles working (as you do more repetitions, you become more aware of the tension in the muscles)

3 - Moderate intensity, where you begin feel a 'burn' or 'strain' in the muscle. You have to exert a little to maintain the exercise.

4 - Moderate to high intensity, where your hip muscle starts to hurt, and you feel like stopping.

5 - High intensity, where you just can't continue. You need to stop and take a break.

In order to tone the thighs, you need to push to an intensity that falls between 3 and 4. This will vary from person to person. For some individuals, 10 repetitions of an exercise is enough to get to 3, or even 4. This is especially common for beginners, or for those who have resumed exercise after a long break. For other, more conditioned individuals, it is common to get to 3 or 4 after 30-40 repetitions, or after using ankle weights.

For more information about best diets to lose weight, register for free and get full-color exercise routines, diet plans and grocery lists, visit http://www.best-weight-loss-programs.net/, for exercises for women, visit http://www.toningforwomen.com/ and to train with Nitin, visit http://www.phonefitnesstrainer.com/

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