How can I lose weight without having access to a gym?

[Anonymous]

Honestly, I just feel too self-conscious to go to a gym. I don't think I should run everyday because that can cause damage to the knees. Do you have any ideas? Also, any diet/nutrition ideas? I'm trying to make several lifestyle changes so any advice would be welcome. Thanks. =]

[kdizzleforizzle91]

I'm on the Atkins diet and I have a bike in my house that I sit on and pedal to nowhere for about 30 minutes a day or so, and I've lost about 25 lbs in the past few months. It's pretty easy on my knees. Better than using an elliptical machine. If you can't afford some of your own exercise equipment or a gym membership, then just jog, jump rope, do crunches, sit-ups, etc. There are tons of exercises you can do at home. But if you're just avoiding the gym because of your confidence issue, let me tell you something - the majority of people there won't pay attention to you or notice what your body looks like, because they're paying more attention to their own workout routine. Just focus on what you're doing, and you'll be fine. If anything, a guy might find you more attractive for putting in the effort to work on your health.

[madmisskelly]

Most of weight loss is done through the diet.

I recommend getting a calorie count account- www.caloriecount.com. You can log your food and keep track of your calorie intake.

Cut out soda, junk food, cereals, pre packaged food. Stick to high fiber, high protein, fruits, veggies, whole grain foods.

Next, running is the best thing for you. Running won't hurt your knees if you have the proper shoes and support so get a good pair of running shoes and start running.

When you get used to the running throw in some sprints. You want Hight Intensity Cardio training (google it for tons of routines for it). the key is to get your heart rate up.

[KingJR]

I would get over the self-conscious thing, because really when I see people who're "out of shape" enter the gym. The thought that crosses my mind isn't "ewww fat people", but rather "good for them!" and I'll be happy to help them in any way I can.

A lot of people who go to the gym are pretty damn nice. I'm sure some are ass holes, but those are everywhere.

As for nutrition tips, find out what your maintenance level of calorie intake is for your body weight, and then eat slightly less than this. It's a little more complicated than that, but just doing this should help.

[Asker]

Thanks =]

[TheUglyOne]

I agree, when I went to the gym my first time, I was like 80lbs heavier than in my pic here, and I didn't get any flak, or judgement, most people their just did their own thing. And I saw people of all fitness and fat levels. But, she wanted advice what she can do without a gym so I helped her there.

[TheUglyOne]

At your age, jogging shouldn't cause you problems, remember we're built to run, built to heal, especially during our young years. Still, if you are worried about it, you can, if you afford it, have room in your home, get a used exercise machine, lot of the time they aren't used much at all and therefore work. The previous owners bought them with intentions to use them but just didn't so they try to get rid of them on the cheap.

Another option are those body workouts like P90X or Insanity, they have moves and exercises designed so you can do them at home.

[Asker]

How long should I jog or run?

[TheUglyOne]

I don't know your how much you've been exercising before, so I'll assume you are just getting started.

The first few days, regardless what you decide, exercise machine or jogging, start off at a moderate pace, no longer than 20 minutes. If you haven't done this before, it's gonna shock your body. Any more you might be real sore the next day and that can demotivate you. After you gotten used to up, extend your workouts for 30 minutes.

[TheUglyOne]

After a week, no more than 2 weeks of jogging, you can try to change up to what's known as High Intensity Interval Training, or HIIT. This means during your jog, you maximize your speed for 30 seconds to a minute, the immediately slow down, for two to three minutes, repeat, for no more than 30 minutes. HIIT workouts are very good at burning lots of calories in a short period, but they can be exhausting too.

[Asker]

thank you for all the information =]

[TheUglyOne]

No prob! I've been there lol.

[gooch42]

Good for you! Getting healhty is about 80% what you eat and 20% activity. Join some intramurals, go walking for 30 minutes to 60 minutes a day... push ups , core workouts at home. Just be active for at least 30 minutes a day. Try to walk at lunch. Keep a food log to track what you are eating to make sure your getting the right foods. If you want some links to things let me know... myfitnesspal is a great site for coutning calories and track your acitivity.. Lets you set goals for yourself and tells you how mant calories to eat each day.. DRINK LOTS OF WATER!

Also, right down some long term goals and then make short term goals of how you are going to obtain the long term ones.

[-ananyme]

run 3 times a week then, eat less, and better (ie veggies, fish, meat and less chocolate and stuff), you can still work out at home (abs ...).

But a healthy diet is the key and some regular physical exercice, even if it's just one time a week as a starting routine.

Don't try to give yourself some unreachable goals, if you want it to work for a long time you need to take it slow and stick to it, before eventually trying to be more bold.

[martyfellow]

Walk at a scheduled time every day, and start cutting out things from your diet. Eventually you need a planned diet such as that provided by Weight Watchers and similar groups.

Go to the gym anyway. Overcoming your image problems is the most important thing you can do. Face down those demons and get to the gym, ask advice from the experienced people there. They'll talk to you privately, don't worry, not in front of everyone!

[Anonymous]

its just cardio and diet. cardio can be anything, running, biking, swimming, jump rope etc. diet for weight loss is just plenty of lean meats, veggies and whole grain. also very important is portion control

[TheDigitalSaint]

Exercise at the house. Google around and look up the various at-home workout programs. There are lots of great programs out there such as p90x, but they are only good if you use them. Do the research, pick a program and stick to it.

[VALEN_tine_ANGEL]

do swimming, running, or walking every morning.

drink slimming milk or tea.

stay away from junk food.

[jacquesvol]

long walks, taking in less calories than you burn: avoid fat & sugar

[Anonymous]

Workouts at home are just fine, crunches, push ups, things like that.

[Anonymous]

dancing, get an elliptical trainer