If you want to lose weight without going to the gym, you should follow the basic rule of weight loss: if you burn more calories than you take in, you will lose weight. By exercising regularly and maintaining a balanced diet, you will be able to burn fat and tone muscle. While a gym can provide a series of machines specifically designed for fat burning and muscle gain, it is not necessary to go to a gym to get a good workout. Focus on the simple truths of fitness and you will get in shape and stay in shape without paying monthly membership fees.
You need not a gym, a piece of equipment or even a roof over your head to get a good workout from running, jogging, or walking. The average walker burns about four calories per minute and that number only get higher as your pace increases. If you live somewhere where the weather or some other obstacle interferes with your ability to walk, jog, or run long enough to work up a sweat, there are a series of basic lower body exercises that can work as effective substitutes.
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For simple lower body workouts, squats, leg lifts, and wall slides are easy to do and require no outside equipment. Squats simply involve bending your knees and waist until you are almost sitting on your feet followed by returning to a standing position. To perform a leg lift, lie flat on your back and bend your legs upward until your legs are facing the ceiling, then slowly lower your legs back into the starting position. Wall slides are performed by standing with your back against a flat wall, walking your legs out into a sitting position, and holding the position for intervals of five or ten seconds. For your upper body, use the age-old means of toning your arms, back, chest, and abs: pushups, sit-ups, and chin-ups.
If your body is up to the activity, playing a sport is a great way to lose weight and have fun. Basketball is arguably the best sport to play if your goal is weight loss. Between the up and down runs, the lateral movement required, boxing out, shooting, passing, and ball handling – it is a full-body workout. Any variation of hockey is also good for a full-body workout. Baseball and touch football are somewhat less effective because of the numerous breaks between actions, but they are still effective means of exercise.
If you are a video game lover, the Nintendo Wii has shown to be an effective means of getting physical activity right from your living room. The Wii’s boxing game, for example, if played with some force, can provide a good fun workout. One study even showed that playing Wii Sports for an hour can burn between 400 and 500 calories.
One thing that cannot be avoided when your goal is weight loss is eating right. Contrary to popular belief, you can eat right while still enjoying your food. There are simple ways to improve your eating habits without making any tough sacrifices. If you find yourself drinking a lot of soda, trade in this liquid sugar for water – this will cut unnecessary calories and sugars from your diet without even dropping a single serving of your favorite foods.
Still, if you are not keeping a balanced diet, you will still need to alter what you eat to lose weight. Don’t deny yourself some indulgences; simply eat less of them. If you enjoy ice cream, rather than giving it up, have just one scoop instead of two or try a light version of ice cream. Instead of eating fatty fast food, make yourself a sandwich. It doesn’t even take five minutes to put some meat and cheese between two slices of bread. In fact, it probably takes more time to wait in line at a fast-food restaurant than it does to make your own quick lunch.
Remember the simplest rule of weight loss: if you burn more calories than you take in, you will see satisfying results. Pass up the second helping of pie, drink plenty of water, and jog for a half-hour a day, and you will be able to lose weight without going to the gym.
