Weight Loss Article - Fitness Gym Alternatives

"I don't have the time or money to go to a fitness center, and I don't have room for a home gym. What can I do?"

Don't think for a minute that you are the only one on a weight loss program that can't visit the local gym or bring a series of exercise machines in-house. If you want to integrate an exercise regimen with the program you are following, but are short on time, money or space, we can still help you get great results.

First, you might want consider the Bun and Thigh Rocker (Body by Jake) as it offers tremendous results without taking up a lot of space.

Otherwise, the suggestions listed below echo those of training techniques that helped people tone and shape their bodies without the use of weight equipment.

Back to the Basics
Just as successful weight loss programs take you back to the basics of nutrition, these workout alternatives will take you back to the basics of exercise. Understand that if you are already on a weight training program, don't think that you have to abandon it and replace it with these suggestions. Either method can be just as effective, and whether or not you want to train with or without weights is up to you. The benefit of the equipment-free method is that the exercises can be done almost anywhere and they are perfect for those times when you are away from home or just need a break from the typical routine.

Walking, Jogging, Running and Bike Riding
All of these options are great for your heart and fat burning mechanisms. Some people prefer to walk, others like to jog, a small percentage prefer to run and almost everyone enjoys a leisurely bike ride. Make it a point to take advantage of one of these activities regardless of the training program you choose. Not only will this give you a beneficial cardiovascular workout, but you will build your tolerance to exercise and ultimately increase your energy level. If possible, join in one of these activities with your husband, wife, boyfriend, girlfriend, child, pet or even a close friend. The conversation helps pass the time and you may find a partner who is willing to join forces with you on your quest.

Don't Count the Obvious
We've see some programs take every little activity you could possibly do in a day and consider it viable exercise. From gardening to even shopping, these programs tell you to calculate how many calories you have burned with your daily activities as though it was true exercise. Rest assured, your daily caloric intake considers moderate to heavy activity, so you needn't worry about counting what you're burning throughout the day. This would not only become monotonous, but it will cloud your judgment as well. Trust us, you will know when you are "exercising".

Pull-ups
Oh, you remember these? We aren't going to tell you they're fun, but they do equate to an excellent training exercise. There are dozens of ways to accomplish a pull-up and there is really no limit to the number of forms a chinning bar can have. What you should know is that there is only one safe way to do it. We've seen too many people wiggle and sway their way to a full chin-up and this is far from proper form. Because pull-ups are not a natural movement, especially when you haven't done it since the sixth grade, we would encourage you to thoroughly warm-up before doing this exercise.

The simplest way to perform this exercise at home is to use a doorway-chinning bar (some people carry one with them when traveling as it fits in a suitcase). We're going to remind you that before each session, you should make sure it is screwed in tightly.

Stand up under the bar and grab it with your palms facing the bar. Keep your thumbs facing each other and keep the hands at shoulders width plus twice the forearm's length (see fig. 1).

Pull your body up until your chin touches the bar. Never try to pull the bar towards the nape of the neck. Even though you will often see this performed in gyms and elementary schools, it is absurd from a biomechanical point of view. Because it moves the elbows away from the insertion points of the Lats (Latissimus Dorsi), the flared muscle that gives the back its V shape, it results in an awkward and often painful routine.

When doing a pull-up, it may help a lot to flex your legs up during the ascending part of the movement (see fig. 2). If you're unable to do at least one pull-up, the best way to go about it is with negative repetitions where you ascend by supporting part of your weight on a stool (see fig. 3), then descend as slowly as possible. This will gradually build enough strength to where you can easily handle this exercise without assistance.

For those in a gym setting who want to try this, a few gyms now offer machines where you stand on a small platform that relieves as much of your weight as you wish while you are simultaneously pulling yourself up. This or the stool method may be one of the best means to prepare for this exercise.

One or two sets (as many repititions as possible) of this exercise each day is more than enough.

Figure 1 Demonstrates proper form and technique.

	Figure 2 Flexing the legs may help.		Figure 3 Using a stool to build strength.

Push-ups
As for the push-ups, their execution is much simpler (see fig. 4). Just take care of positioning your hands a little wider than your shoulders width. Remember that you should inhale on your way down and exhale when you're pushing your chest away from the ground. Your body should stay as stiff as possible during the whole movement and the arms should be the only moving part. Here again, if you're unable to perform one perfect push-up, you can relieve part of your weight by leaning your knees on the floor. Your knees will become the pivot point for your body (see fig. 5) and this can help you build up your strength. One or two sets (as many repititions as possible) of this exercise is more than enough.

Figure 4 Perfect push-ups; keep the body stiff during movement.

Figure 5 Using the knees as a pivot to help build strength.