Can you get into and keep in shape without a gym membership?
With all the changes happening lately, we are all asking this same question. The simple answer is yes, and it doesn’t have to break the bank either.
The prevalence of the neighborhood gym is a fairly recent occurrence. Just like fit people of the past you too can get healthy without accruing the recurring cost, getting stuck in traffic, and dealing with a crowded gym full of people.
It doesn’t take a lot of time or expensive equipment to change your fitness levels, change your body, and change your overall wellbeing. You can build a physique you can be proud of, and make your doctor happy, for little to no expense. Here at GetFitNinja we are committed to not only help you learn how to work from home without gaining weight, but to improve your overall health.
How Do I Workout Without A Gym
There are several strategies to getting fit without the need for a gym membership. You can mix and match any of these as needed to fit your budget and lifestyle.
Walk, Run, & Bike.
The first and most important step in your journey to being fit is to just Get Up and Get Moving.
There is no better way to get started than to just take a walk. This is great cardiovascular exercise. It will increase your heart health and will do wonders for your leg and butt also.
Once your legs and body are used to moving again you can step things us by doing short sprints. This will help to really increase your heart rate and up your conditioning. As you build your strength and conditioning you can graduate to running again, just like being a kid again. Besides the mental benefits of running, there are many other reasons why you should be running every day.
If you already own a bike, this is another fantastic and free way to increase your cardiovascular conditioning. It is also an exceptional workout to strengthen and tone your leg and butt muscles.
Also known as Calisthenics, is basically the ability to move your body around in any space provided. Remember gym class back in school? All those general exercises are still valid today as they were back then. Push-ups, sit-ups and crunches, squats, pull-ups, and chin-ups.
As with all types of workouts, the key is to be able to do more than last time. This is what weight lifters refer to as Progressive Overload. This concept can also be applied to body weight in the form of doing more reps than last time or taking shorter breaks between sets.
You’d be surprised by the change that will happen in your body after working up to 100 push-ups a day.
Try jumping rope to get fit fast. Jump ropes are a very efficient way to burn calories. They are fairly inexpensive and can be found virtually anywhere.
There is a reason that you see fighters utilizing jump ropes in their training. It is an exceptional form of conditioning that gets your calves, heart, and lungs in amazing shape.
Kettlebells are another inexpensive and highly effective form of dynamic exercising. Building incredible functional strength with kettlebells is relatively easy and
versatile. They can be used for everything from cardio and conditioning to strength and muscle building.
They are a fun, inexpensive, and readily available option for getting fit.
Dumbbells are a fantastic addition to any home gym. Contrary to what some might think you don’t need to spend a thousand dollars on every available weight option. There are some great adjustable options out there to choose from.
In reality, when you are first starting out, you can get a lot of results from a single set. You can always move up later on. I’ve used everything from the top-of-the-line chrome-plated dumbbells you find at the local fitness palace, to those cheap plastic sand-filled ones you find at the big box stores. I can tell you from experience that the result is the same.
We live in a media-filled world. Between cable TV and the internet, we have access to endless options of programs to watch and participate with.
Whether you like aerobics, Pilates, or extreme Bootcamp there is an option for you. The best part is that most of these options are completely free.
Yoga can go hand in hand with, and compliment, any other fitness option. Its health benefits include increased flexibility, increased muscle tone, and improved energy. Not only can it be done almost anywhere, but it can also be done by anyone no matter what your fitness level is.
When you are ready to step up your walking game hiking can be a great challenge. Besides being a healthy activity, it can be a fantastic way to safely spend time with others and get closer to nature.
Gyms can be expensive and inconvenient. Avoid both of these disadvantages by working out at home. A few calisthenics and a quick run are all anyone needs. This is the basic method the military uses to whip recruits into shape quickly. If it can work for the army, it can work for you, too!
Don’t neglect nutrition
Exercise is only part of the answer to getting in great shape. Your food choices play a huge part also.
Find healthy food choices that work for you. I avoid the term diet here because that implies a temporary change. We need to make sustainable choices that we can keep up with for the rest of our lives.
Ask yourself. Can you keep up Keto, Paleo, or Vegan for the rest of your life? I doubt if most people could. A better option would be to just make better food choices.
Eat more fresh foods. Cut out excess sugars. Prepare your own meals and avoid the boxes. One changed that helped me was to not eat anything that my grandmother would not recognize as food or had chemical ingredients that she couldn’t pronounce.
It can be challenging to find an eating plan that you enjoy that is also healthy. Keep working on it until you find something that clicks. In the end, it comes down to reducing calories while keeping satisfied. You simply can’t out-exercise a poor diet unless you’re a 20-year-old wide receiver.
Finally, Drink lots of water. Water is another important component of getting into good shape. Your body is predominantly water, and your cells need water to work properly.
One of the quickest ways to get off track with your daily calorie count and torpedo your weight loss is to drink your calories. Liquid calories add up quickly without satiating your hunger.
Sorry but that Half-Caf Pumpkin Spice Frozen Triple Latte can account for half your daily caloric intake. And in the end, you’re still hungry.
Calorie-free and healthy aren’t necessarily the same thing either. There’s more and more evidence that artificial sweeteners contribute to overeating and can trigger type 2 diabetes. Your gut flora is also negatively impacted by artificial sweeteners.
So, stick with water!
Embrace your new lifestyle
When mixed with healthy eating habits, any or all of these options can do wonders for your wellbeing. What we need is a change in lifestyle and mindset.
We need to find what works for us. Seek out food and exercise choices that are sustainable for the long run. We need to be able to keep up with our choices for the rest of our lives if we are to succeed.
Remember… Life is a marathon, not a sprint. So, take it slow. Determine to make better decisions daily and follow through on them. Be diligent, but most of all be patient. Changes will not happen overnight, but they will come if you just stick with it.
Your new healthy lifestyle will lead to more energy, more focus, and an improved mood. You’ll feel better, perform better, and achieve more. Most importantly, you’ll make it to the finish line.
There’s only one thing you need to do to get started.