Thursday, June 6, 2013

Gym memberships can be a major expense, but...

Gym memberships can put a major dent in your monthly expenses. But burning fat and getting the body of your dreams doesn’t have to cost an arm and a leg. Here’s how to do it … for free!

Burn Fat, Not Money
by Jackie Burgmann, author of “Hot at Home” – The Transformation Solution for People Who Hate The Gym

With the cost of gym memberships these days, the pursuit of better fitness and fat loss can be a pricey game.

However, there are ways to get an incredibly effective fat loss workout without leaving your bank account and wallet crying for mercy.

Here are some training tips that can get you where you want to go… for no cost whatsoever!

Bodyweight Strength Training

A great way to get fit for cheap is bodyweight strength training.

You can do it at home and you don’t have to spend one thin dime for equipment.

Rather than investing in some expensive weights equipment you just use your own bodyweight for resistance.

Some common bodyweight exercises you can do include squats, lunges, pushups and pull-ups.

The good news is that there are so many different variations on each of these types of exercises that you can change things up regularly to keep things fresh and interesting.

Plyometrics

You can use your bodyweight to do plyometrics exercises, too.

“What are plyometrics” you ask?

The concept behind plyometrics is that you start with some kind of slower stretching motion then finish it with a fast and explosive motion, like bending down then jumping up, and doing so repeatedly.

The bending down motion helps you to get a higher jump.

You can do plyometrics on a staircase or a bench or just on the flat ground. Try box jumps, squat jumps, long stride bounding, and repeated long jumps.

Plyometrics are great for getting your heart rate up which also gives you a fantastic cardio workout.

Interval Training

Another great way to get some killer cardio without heading to an expensive gym is interval training. If you’ve never heard of interval training it’s definitely something worth looking into.

You can do Interval Training with any type of traditional cardio.

This includes, but is not limited to: running, biking, swimming, rollerblading, rowing and even walking. If you don’t own any equipment with which to rollerblade, row or cycle, then stick to running and walking.

The main point to remember when doing interval training is that you actually differentiate your workout into actual “intervals”. That is, you go very fast (work interval) for a short period of time followed by going more slowly (recovery interval) for the next short period of time.

The lengths of your intervals can be equal (ie. :30 seconds running / :30 seconds walking) or varied if you are doing a higher intensity with the ‘fast’ interval and need a bit more recovery time (ie. :30 seconds full-out sprinting / :60 seconds walking).

The idea is to not let your body get used to any particular rhythm like you might with endurance running. Keep your body confused and watch it burn fat like mad.

There are even theories that suggest that interval training is more in keeping with how our bodies were originally designed to work.

If you happened to be around back in the early days of man, you’d never have seen a caveman going for a 5 mile endurance run, but you might have seen him running for a short distance to catch dinner. Then you might have seen him stop to eat. Then he might have gone for another quick sprint to get away from a predator. Then he probably hid behind a bush hoping the predator would go away, and when it didn’t I’ll bet he went for another sprint.

You get the idea.

Put It All Together

You can even combine the all of these exercise types into one very intense workout.

Incorporate some sprint intervals and plyometric jumping into your bodyweight strength routine.

For example: start with a set of squats and follow that with a sprint across a field or your backyard and slower walk back, then do a set of pushups, and next move on to some box jumps on a park bench or a stair followed by some lunges or pull-ups, and so on.

You can keep things interesting by doing a huge circuit of many different exercises and do each exercise only once, or you can create a smaller mini-circuit with five or six exercises and go around the circuit several times.

Either way, if you put all your effort into keeping the intensity high and the rest periods limited you’ll get a great workout that will help get you in great shape in a hurry.

It’s a good idea (and kind of fun) to experiment with what works well for you as an individual so get creative with mixing and matching these workout styles and watch yourself burn fat fast without breaking the bank!

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Jackie is the creator of “Hot at Home” The Transformation Solution Designed ESPECIALLY for People Who Hate The Gym and want to get in their best shape EVER without the ongoing expense of a gym membership.

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