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Fitness on a Budget
There was a great question this week that focuses on getting fit and loosing weight on a budget. In times like these, we all are trying to pinch a few pennies, here is how I mix in fitness for pennies. Here is the question:
There are some great ideas on the StewSmith.com Articles Section on getting fit and loosing weight and such. However, I am 25 years old, I am single and live from paycheck to paycheck. Many things that people suggest doing are quite frankly too expensive - Gym memberships and food included. How do you loose weight and build muscle on a very strict budget? I am looking to loose a significant amount of weight and know that I have to start small. What do you suggest?
You can get fit and lose weight with little or no money at all just a time investment. For a reasonable price of time, you can achieve your goals if you can follow these suggestions:
Cardio-vascular fitness First and foremost, this is the fat burning method that is easy on the wallet, but you can spend a majority of your time on this depending on your current fitness level. If you are a beginner, I do not recommend starting off running in the first 4-6 weeks, especially if you have significant weight to lose (+30 pounds). Walk it off! By walking further and more often through your day, you can add to your calories expenditure with very little effort. However, a session of walking 20-30 minutes at a faster than normal pace is recommended on a daily basis. For a FREE idea of a fitness plan with nutrition and workout see the link www.stewsmithptclub.com/45dayplan.pdf . Be prepared to do something daily and lose 15-20 lbs. To burn MORE fat faster and an optimal levels, do your PT / weights first then add in the cardio at the end. See related article on Cardio vs Resistance Training
Water is FREE! - Water is the magic solution to weight loss. See the latest Water / Weight Loss article on the StewSmith.com article archive.
Drinking water instead of soda makes a huge difference on your calorie intake at the end of the day. I have seen people replace soda with water and lose 25 lbs. in one year. They did not have to do anything else just replace soda. Water is the KEY!!!
DROP SUGAR - As seen above if you eliminate sugar from your world you will see a huge difference in your waist size as well as your wallet. Sugary drinks, snacks, cookies, cakes all cost money! Get your sugar or carbs from fruits and vegetables. Sure these cost something too but if you are going to eat anything eat this brand of food for energy, health, and weight loss.
Dumbbells and calisthenics You can get a few pairs of dumbbells for a few dollars. Usually they cost about 50 cents a pound. I would recommend a pair of 3,5,8 lb dumbbells for the type of arm and leg workouts in these programs. BUT you do not have to buy dumbbells, you can actually use milk jugs filled with water or even large soup cans. Here are some great workout ideas pulled from the downloadable manuals from the StewSmith.com ebook store:
Try the light weight shoulder workout 3-5 lbs is all you need. See the link about the best shoulder workout ever!
The Best 20-30 minute workouts - These workouts are quick and simple and will progress as you get more fit. They grow with your fitness level as you get in better shape. This can save your time budget as well.
Food is Money - Now as far as food, you
are right, food does cost money. But, food is more expensive in
restaurants, take-out / delivery, etc. and fast food chains have $1.00 meal
deals that are cheap but loaded with fat, sodium, which will not help you in
your weight loss / fitness program. Buy your produce such as fruits and
vegetables as sales come and go. Usually if you look for the fruits and
vegetables that are in season, you can get them at a cheaper price. Same
goes for your lean meats. You can buy regular meats like ham, steak, and
chicken and cut off the fat yourself and have lean meat. No need to buy
meat with the fat already cut off - cut it off yourself!. And of course, as
mentioned above, water is the key. Drink more water for a natural hunger
suppressant, but do not neglect your nutrition and not eat. You should be
eating 1800-2000 calories a day.
I hope this helps you with Fitness on a Budget. Thanks for the emails. Keep them coming to firstname.lastname@example.org.
Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association. If you are interested in starting a workout program to create a healthy lifestyle - check out the StewSmith.com Fitness eBook store and the Stew Smith article archive at StewSmith.com. To contact Stew with your comments and questions, e-mail him at email@example.com.
BOOKS / eBOOKS / DVDs
BOOKS / eBOOKS / DVDs
Complete Guide to Navy SEAL Fitness (Book / DVD)
The Special Operations Workout
The SWAT Workout - From Recruit to SWAT Team Member
The Combat Swimmer Stroke DVD
The Pre-Habit Workout DVD
Clinic DVD for Navy SEAL PST
The FBI Special Agent Test Clinic DVD
The Complete List of Stew Smith's eBooks:
Fitness for All Levels of Fitness
The 90 Day Beginner Guide to Fitness
The Advanced Maintenance and Recovery Program
The Special Forces Physical Fitness Workouts
Navy SWCC Workout
Air Force PJ / CCT Workout
The OCS, ROTC, Service Academy, & Bootcamp Workouts
The USMC IST and PFT Workout
The Service Academy Workout (West Point, Navy, Air Force Academy)
The Navy, Air Force, Marine Corp Bootcamp Workout
The PFT Bible - Military / Police Standard PFT
The Law Enforcement Physical Fitness Test Workouts
The Fire Fighter Workout
Some Titles Above available in Print Softcover Format