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Get Fit Without a Gym – Let’s face it, gyms can be expensive, hard to get to, intimidating, in fact, I’m sure if you’re reading this you already have your own excuses… I mean the reasons why you haven’t signed up to your local fitness centre.
Did you know you can get fit from the comfort of your own home?
It seems easy at first, but like most things, it’s easier said than done. So we’ve put together a few tips to help you started:
This may seem daunting at first but bear with me. There are many simple things you can do to get fit. You may even be doing some of them already, so if that’s you, try increasing your effort or adding one of these tips, the more often you exercise, there easier it is to make it routine:
- Ditch the car and jump on your bike or walk to work or the school run. If it’s too far, drive, park up and walk the last mile.
- Go for a walk. You don’t have to do a 5k run (although that would be great), just a brisk 10 minute walk a few times a week is a great start. If you have a dog or kids take them with you.
- Go for a jog. If you can, get your running shoes on and jog around the block where you live or in your lunch-break.
- Do a workout at home. You don’t need any equipment, just some comfy clothes and a chair/sofa and stick on a 7-minute workout video on YouTube, or download a free app. You could do this every morning before breakfast.
- Forget the elevator/lift and escalator, take the stairs whenever possible
Get some exercise equipment
Start small and build up your home gym. There are some great things you can buy for your home that can be inexpensive and small enough to pack away when you’re done:
Keep track of calories
You’ve seen the apps, you probably have a friend or work colleague that cannot help but tell you how many calories they’re ‘allowed’ to eat today. The truth is if you account for your intake, you’re less likely to overeat. There are many apps that can help. To start with, just track what you eat. After a few weeks see what your average is and see where you can cut a few calories out.
The thought of eating salad every meal, every day would scare anyone, but the good news is, you don’t have to! Have a look at what you eat and try swapping food types for a healthier option. You never know, you might even prefer it. Here are a few examples:
- Switch your usual bar of chocolate for dark chocolate
- Instead of chips, try sweet potato wedges
- Forget the ice cream and buy some frozen yoghurt. You can even get a low calorie, low-fat ice cream if you prefer.
- Stop guzzling beer and have a glass of wine instead. (Cut alcohol out completely if you can).
- Love a burger? Instead of a beef patty, get some chicken burgers.
- Stop buying butter and replace it with margarine.
- No more pizza, how about some healthy wholemeal pitta pockets with spicy chicken and salad.
- Swap crisps for popcorn – plain or lightly salted, you can make it at home too.
- Sweets are gone, eat some nuts or dried fruit. You could try some sugar-free candy, you might not even notice the difference!
- Cake – if you must, try some organic banana bread as an alternative.
(Check out this post: Food Swaps for Weight Loss)
Get some sleep
We all lead busy lives and have to get up early for work or school, but one of the most important parts of your health and fitness is recovery, and a good night’s sleep is something we all need. Aim for 7-8 hours a night.
Drink plenty of water
This could just be a simple swap, but instead of sugary drinks and sodas, try drinking a nice cold glass of water. You could add some lemon or cucumber for a bit of flavour. 6-8 glasses of water is recommended.
Whether your competitive or not, training with someone is one of the best motivational tools you can use. When you decide what you like, find someone you can train with, to either compete with or just to encourage one another. You’re much more likely to stick to a workout if your friend is doing it too.
Download some apps
Like a training partner, the use of an app can help you track your workouts, progress, body measurements and even help you devise a workout program. Many have alarms or reminder features too.
Conclusion - Get Fit Without a Gym
So there you have it, a number of ways you can get fit without a gym.
And it doesn’t have to replace the gym, you could use these tips to get you started before you’re ready to sign up, or for those times when you just don’t have time to get there.
If you have any other tips let us know in the comments below.