Simple question – how to get in shape inexpensively? I actually think that’s a good question. The reverse is pretty easy. If you’ve got cash to burn, getting in shape shouldn’t too hard – the only x-factor would be your desire and want-to. The rest is a slamdunk.
But if you’re on a budget or basically got no disposable income, ie. your month (week) runs out before your paycheck does; it’s not such a slamdunk.
Good news, though – it’s doable, really doable.
In fact, lots of folks get in great shape with just a pair of sneakers – and I ain’t yakking about running, though that’s one way.
Because here are the things you don’t need to get in really good shape:
- Pull up bars
- Bodylastics or any other resistance bands
- Home gym contraptions
- Late night infomercial ab crunch/circle/rocket/atomizer/whatever/etc.
- Fancy, schmancy fitness club/down and dirty, dingy, stanky throwback gym/etc.
- And so on…
Here’s what do you need to get in shape:
- Desire and Want-to
- Decent pair of sneakers, or not
- Couple of sturdy chairs (optional)
- Broomstick (optional)
- Shorts/socks/t-shirts – unless you like doing in the raw
- Pushups – basic movement, if regular pushups are hard, then start on your knees. Or do them against a table. Just reach out arms from a waist high table and step back about 4 ft or whatever is comfortable. As you get stronger, lean against a lower table until you are doing it on the floor.
- Modified Pullups – Take the 2 chairs and put it back to back about 3ft apart. Put the broomstick across the top and hang from it between the chairs and pull up.
- Dips – Bring the 2 chairs together about a foot and a half apart and do dips – make sure the chairs are sturdy.
- Deep knee bends – Keep your back straight by rolling up on your toes as you go down. You can hold the back of chair for balance if need be or without would be better. If that’s not challenging; then grab/wear a backpack and toss some books in it
- Leg ups – Lie on the floor and lift your legs up until they are perpendicular to the floor. Lift your head and shoulders off the floor. While holding your head and shoulders off the floor, try to touch the ceiling with your toes while keeping the legs perpendicular. If that’s too hard, either keep your head/shoulders on the floor or bend your knees.
- Set/Reps – One workout, do all exercises in a row without resting; after all 5 are done, rest a minute and repeat 3 times. For reps, just do maximum. Next workout, do 3 sets of max reps on each exercise before moving to the next exercise. Again, rest a minute between sets and exercises.
- Once those are done, finish by doing plank exerices. Get down in the pushup position but on your forearms instead of your hands; hold the position as long as you can. Once you get to 60 seconds, elevate your feet.
At The Park
- Deep knee bends
- Hanging leg raises – Easy, just hang from a pullup bar or monkey bar and bring your knees to your chest. As you get strong, straighten your legs. Ultimately, you want to be able to bring your legs all the way up until your ankles touch the bar.
- Set/Reps – same as above.
- Same plank hold as above
Alternate between running 1 to 3 miles at a slow, steady pace. Your conditioning will dictate distance – but start easy and work your way to 3 miles in 30 to 36 minutes.
With HIIT sessions with 8 to 12 laps. One lap is sprinting or running hard for 30 seconds and walking for 45 seconds. You can play with the duration to meet your conditioning. The key is not to cheap and slack off. Just do it diligent and it’s over in about 15 minutes.
Nothing too crazy. On a serious budget, so no supplementation or the like – you don’t need them anyways.
- Your protein shake/supplement – Whole milk (with nesquik – Rusty’s suggestion, I like it – no hersheys, it has HFCS). Or you can do with fat-free or reduce fat, your choice
- Your vitamin/mineral pill – Really work at having an apple, banana, tomato, bell pepper, onion, garlic, cherries, etc. every day. It’s not also easy to get your fruits and veggies daily, but the effort is worth it. And not too crazy on juices. Juices can be good but it’s a lot of calories and a lot of sugar without the whole fruit/veggie/fiber benefits. Stick to whole fruit and veggies with water instead.
- Your energy drink – Water, really – maybe a cup of coffee before a workout.
- Your No-no’s – Anything where high fructose corn syrup is the listed among the first, 5 ingredients. Really try to eliminate it alltogether. Processed foods like frozen dinners, anything canned, etc.
Learn to cook – Really, it’s fun, it’s cheap, and you control what goes into it.
I just want to give you some thoughts on how to get in shape cheaply because you should never use lack of money as an excuse to not be in shape.
In the end, it always comes back to your want-to.
You have to want to get in shape.
And you can.