While New years has come and gone, so have many fitness resolutions. You can lose those frustrating pounds and inches without an expensive gym membership.
What do you need to get started?
Start the first page of your journal with your body measurements- measure your ankles, calves, thighs, hips, waist, chest, shoulders, forearms, biceps and neck. If you set a time to do this once per week, you’ll see a huge difference in the number of inches on your body, which will help keep you motivated. Another secret- THROW out your bathroom scale.
Here are a few examples:
- Biking- stationary or not
- Horseback Riding
Create an Inexpensive home Gym– My home gym consists of a 40lb set of dumbbells, a body ball, a bicycle, a timer, a fabric measuring tape and a stereo.
Weight-Lifting – Some refer to this as bodybuilding, but many women avoid lifting weights because of fear of “Bulking Up”. The truth is, Muscle burns fat. You need to have healthy muscle to burn off the fat that has accumulated in your body. In order to get that “Toned” look that most people desire, you’ll have to do some strength training. All you need to do is design a simple work-out plan. The key, for me, in designing a work-out plan, is to divide up individual muscle groups when working out. I like to work certain muscle groups, for instance, Abs & Obliques in one day, giving them at least 2 days rest in between work-outs. This allows for the muscles to have time to heal.
In each case, I track the number of Repetitions that I do, as well as the number of sets. As I progress, I increase the amount of weights in each set.
Nutrition– I listed this last for several reasons. First, you can’t slim down long term on food alone. You need exercise. Second, many people think that eating healthy costs more money than eating poorly. You’re body is a fine tuned machine- you need to provide it with fuel on a continual basis. What does that mean to you? It means you should be consuming several decent quality mini-meals throughout the day, rather than 3 big ones. This keeps your blood sugar levels (& Insulin) even throughout the day. If you are the type of person that needs to see immediate results to stay motivated cut out the 3 biggest culprits: White Sugar, White Flour, Starches.
Opt out of simple carbs and opt in for complex carbs such as Oats. (You couldn’t ask for a cheaper breakfast!)
Cheap Food Ideas:
- Bulk Brown Rice
- Bulk Whole Oats
- Veggies- this time of year the prices of veggies plummet, take the time to blanch and freeze them for later this fall and winter. (lettuce, cucumber, celery, broccoli, bok choi, choi sum, cabbage, cauliflower, brussel sprouts, spinach, zucchini, kale, mushrooms, green beans, sweet peppers/capsicum )
- Eggs- excellent protein source, easily digested, dirt cheap
- Wheat Pasta (make your own!)
- String Cheese – excellent as a quick snack
- Cottage Cheese
- Cream Cheese is cheap- mix up some easy fillers- for ex. cream cheese- minced onion- baby shrimp- seasonings- mix well, serve in celery
- cream cheese- add 1 T. Chopped Walnuts, 1 T. Dried Chopped apple, 1 T. Dried chopped cherries, 1/4 tsp cinnamon- spread on half an apple or celery stick. Absolutely delicious!
- Lean Meats- beef, chicken and game meats- grill them!
To View my Work-out Plans visit:
Article By Melissa ‘Liss’ Burnell – Creator & Designer of Budget101.com, “Digging yourself out of debt when all you have is a spoon” © 2005
© Can Stock Photo Inc. / Kurhan