You don’t always need to buy specific equipment to get fit. As long as you get yourself prepared mentally, find a good healthy eating plan and don’t take that backward step, till you’ll be satisfied with you reflection in the mirror. By utilising your own body weight in exercises like push ups, pull ups and lunges all you need is 30 minutes a few times a week to get fit. By doing high intensity workouts you are burning calories and improving your cardio health. Also if you don’t use much of equipment for your fitness routine you are able to work out when on vacation as well as at home every day.
As with all exercise regimes it is important to set yourself some achievable goals, get yourself mentally prepared, get your diet in order and keep on going even when you don’t really want to.
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Set goals
Your overall goal may be to lose a lot of weight or to add muscle or to just be more fit. Whatever the final aim is it is important to set small steps in order to get your final prize. By setting small specific milestones you can see that you are making headway. It is easier to expect to lose 5 pounds rather than 50 pounds.
Be specific about what your goal is. Don’t just “I want to lose weight”. Set the number at how many pounds so there is a strict point to get to.
Keep a workout diary so that you can monitor any exercise that doesn’t work for you and adapt and change to something new. Write down each small step that will help you reach your end goal.
Your goal is only important to you. The achieving of this goal make you better. And not only physically.
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Get ready psychologically
Write down a list of reasons why you have set yourself this fitness goal. That way you are able to see why you need to get fit and it can help with motivation along the way. Write down the benefits of getting fit personally for you and how it will positively affect your health and personal well being.
It is a big step you are about to undertake and you really need to be prepared mentally to tackle your next challenge.
There certainly will be small failures but be sure to reward yourself when you reach a small goal. Believe you CAN do this. And it definitely will help you to get rid of your bad habits. While slowly but surely you’ll be headding towards your perfect result, you’ll be changing your lifestyle the most positive way, getting more and more good useful habits.
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Set your diet
In order to get fit regardless of what equipment you do and don’t use, you will need to eat well and apply a healthy eating plan. Increase the number of fresh fruits and vegetables in your diet, add lean proteins and choose good carbohydrates. You will need to add some healthy fats like ones from avocado, extra virgin olive oil and monounsaturated fats found in walnuts.
There is also nothing wrong with using protein shakes. The best way to search out for a good brand is to check shakes reviews online. Many people have posted reviews for protein shakes and this is a good way to find one that is a right choice for you. They are good as pre-exercise snack as well as a part of a healthy diet.
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Ways to exercise without specific equipment
Any fitness routine needs the same few steps to get you going-
- a warm up period (could be a walk)
- cardiovascular exercises
- resistance training (strength building exercises)
- flexibility moves (stretching and yoga poses)
- cool down time
Exercises without equipment
Walking
Going for a brisk fast paced walk is the ideal way to kick of your fitness routine. If there are some steps on the way it is even better. Walking up hills is great cardiovascular exercise. Try not to slow down but keep an even pace.
Jogging
You can jog around the block, around your back yard or jog in place. Put some music on to keep going.
Star jumps and squats
These are a great way to get your muscles warmed up and to get the blood flowing. Add in some burpies for good measure and you are on your way.
Squats can be done against a wall or free standing. Great for all of the muscle groups in your legs.
Push ups and planking
Not everyone’s favourite exercise but is good for strengthening arms and shoulders. Start off with a few and build up to 10, 20, 30 and so on. Push ups works a lot of muscle groups in the upper body.
Planking uses a lot of muscles and will help strengthen your core.
Leg lifts
Great for muscle strength building in your legs. Can be done lying down, standing up or sitting on a chair.
Stomach crunches
Not just sit ups. These will be the start of a 6 pack and can be done hanging from a bar and pulling your legs up or lying down and raising your head and neck.
Light weights
Grab a can of tinned food and do some bicep and tricep curls. Choose a heavy book for more effect. Look for household items with increasing weight or fill empty bottles with water.
Dancing
This is a good form of exercise so see if there are local classes available.
Yoga or Pilates classes
These are great for muscle stretches and holding poses that will aid in strength training. Try a few classes and see if it is something that you like. After a few lessons you can practice on your own at home.
High intensity interval training
HIIT or High Intensity Interval Training strategy also can be applied without the specific equipment. You can try it while walking, jogging or running.
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No step back once started
It is important that you stay motivated and don’t fall back into any bad habits along the way. If you do fall back for a week or a few days when you feel less motivated or a bit down, look to positive reinforcement techniques. But no step back! Remember what is all that started for.
Start slow in order to keep going. Aim for around 30 minutes of cardio 3 to 5 times a week and 20 minutes of resistance and strength training 3 times a week.
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