Are you addicted to the gym? I have no problem going to the gym and working out there. What I found was my results were minimal. I was loosing weight, however, I was not changing the shape of my body. We talked in previous posts that muscle is important to change the shape of our bodies and increases fat loss. Muscle burns more calories than fat at rest.
Recently, I’ve skipped the gym and looked for ways to get fit at home or outside. I hate waiting for machines at the gym, and I simply won’t push myself with an audience of 20 strangers. So here are my best workouts. Of, course you have to do what’s best for you and consult your doctor before starting any fitness program.
Circuit Training. I incorporate weight lifting and cardio. I run through 2 to 4 exercises in a circuit and add cardio. There are so many circuit training DVDs out there and all you need at home are free weights and for some resistance bands. I’ve seen better overall body results by lifting weights and having short bursts of high intensity cardio (jumping rope, jumping jacks, high knees, etc..).
15 squats with overhead press
15 lunges with bicep curls
15 side squats with lateral raise
repeat (2-3 times)
Jumping jacks (1 minute)
High knees (1 minute)
repeat cardio (2x total)
end with ab work
Boxing/Kick Boxing/Krav Maga or any high intensity martial art. I love kickboxing. It incorporates moves for the entire body: jumping rope, punching, shadow boxing, and for kick boxing you are using the upper and lower body. I’ve seen better results with a class over simply hitting the treadmill a few days a week. I take classes at a Crossfit/Krav Maga studio.
Get outdoors. Hiking, and/or running outdoors provides something different than the typical gym routine. I’ve seen a noticeable difference between running on a treadmill and running outdoors.
Basically, you don’t have to have a gym membership to get your workout on! Your body can provide necessary resistance, ex. squats, lunges, pushups, etc…If you love the gym, go for it! Whatever you need to do to keep moving. Switch it up every so often. If you do the same things over and over, you’ll get the same results. Our bodies adapt to the workouts and results begin to waver. Challenge yourself without hurting yourself.
Best wishes for you reaching your goals. And don’t forget that the muscles you have are working to make your body burn fat efficiently. Muscles also take up less space and enhance the shape of your body.