Thread: weight loss without a gym membership?

Belle,

I'd try using the Ab Lounger every other day. I'm not sure of what kind of fitness level you are at, but I'd try to do about 3 sets of 10-15 starting out. I'd increase it 3-5 reps every week or two. On the weights, what sizes are the free weights? For exercises like for your triceps and biceps, you are probably going to want lighter weights (2-5 lbs starting out) and for back and legs (squats) you probably want at least a good 7-10 lbs. But whatever you have to start with will work.

You can do a search online and find lots of good workout routines. You Tube and many other sites properly demonstrate how to do the exercises. You want to make sure you are doing them properly. Don't slouch and be sure to use SLOW and CONTROLLED movements. Dont' be flinging the weights around you want to focus on contracting whatever muscle or muscle group you are using. (You might even look on Amazon for a beginners weight training video which would only set you back about 10-12 bucks)

The treadmill is good to have. I'd start off at a slight incline (which you'll increase as you get more in shape). Do whatever you can do. Walk as briskly as you can walk. If you can only walk at a 3.5 for 4 minutes before you get winded, then do that, walk slower for 2-3 minutes to recover, then rev it back up. Listen to your body BUT also remember your body is capable of more than you think sometimes. I have just recently started jogging regularly and I can promise you that my body can do way more than I think it can at times. You want to do at least 30 minutes of cardio 4-5 days a week.

Also you're going to have to look into diet. Birth Control does effect your weight some, but usually more in the 5-10 lb range, not 100. You need to try to avoid excess sugars and fats. Watch your portion control. Track what you eat. I know it's hard being on a budget, but you can make whole grain pasta, find lean meats on sale, get whatever fruits and veggies are in season Or even buy inexpensive frozen veggies. It is very doable, it just requires a bit of preparation.

GOOD LUCK!

The best weight loss is found in circuit training. This basically means doing various exercises without the cool down period. You need to keep your heart rate elevated for 20-30 mins per day to see the results you are wanting. For example. Walk on the tredmill for 15-20 mins, then switch to the ab lounge for several reps then move on to the free weights. Another little tip, find ways to add small exercises to your day. Going grocery shopping, dont look for the closest spot, just park at the end and walk. I work on the 3rd fl and take the stairs up and down everyday.

100lbs is alot to lose and can be overwhelming. I had 85 to lose and everytime I thought about it, I just gave up cause it seems like it would never happen. Set little goals. I started at 220lbs. My first goal is 200lbs, I'm about 5 lbs away right now. This is alot closer than I would have gotten with thinking of the 85lb goal.

diet is key. I've lost most of my weigh so far just by changing the way I eat. I weigh all my food (never eat more than 4oz of meat). Watch your calorie intake. No meal should ever be over 400 calories and no snack should ever be over 200 calories. also watch your carbs and fat intake. as much as it seems like a hassle to keep all this in mind when eating, believe me, it will become second nature. Avoid fast food all together. dont forget your fruits and veggies, they are majore factors as well as drinking plenty of water. best advice I ever got, "never drink your calories". Fruit drinks, sodas ect are loaded in calories. Drink water. Want some flavor, by some flavor packets.

most of all, dont lose your focus on your goals and never give up. you will hit ruts in the weight loss. This does not mean you wont lose anymore, it just means you are now stronger and need to step it up. Good luck

I def agree with Kally on the Fast food. I avoid it like the plague. I *will* suggest however if it's unavoidable (or you feel it is unavoidable) to look up menu items on the website. Almost all fast food restaurants have their nutritional information online. You can figure out what items would be the *best* option so you know what to get going on. Sometimes when you eat out the option that *might* seem healthiest might actually have lots of hidden fat/calories so be aware of that. People laugh at me but I have a list of things that are acceptable (although not always ideal) at my fav restaurants. If I am going to go, I get something off the list. Then I don't even both looking/being tempted by whatever else is floating around.

My #1 fast food tip: NEVER order the french fries. Just don't do it. they usually have as much if not more fat and calories as your sandwich and *no* protein to help keep you full.

Along that same line, be careful with condiments. You can easily rack up 100-200 calories by going crazy with sauces and dressings.

Originally Posted by Kallygirlie

100lbs is alot to lose and can be overwhelming. I had 85 to lose and everytime I thought about it, I just gave up cause it seems like it would never happen. Set little goals. I started at 220lbs. My first goal is 200lbs, I'm about 5 lbs away right now. This is alot closer than I would have gotten with thinking of the 85lb goal.

Congrats on 15 lbs! That is AMAZING!! You'll be at that first goal in no time!!

Personally, I would suggest a few things. I lost 50lb from using compresson garments, coupled with using nutritional products and exercising. I haveince lost 10 additonal lbs. I also changed my eating, I eat alot of foods high in alkaline level to increase oxygen levels decreasing the risk for weight gain and diseases and infection. I am on depo and have never gained weight. Congrats on ur weight loss efforts thus far and stay focused.

I love that you set mini goals! That makes it so much more do-able. Do you also give yourself a mini reward for reaching your goals? You should! Something fun, a new outfit, a trip to the spa, a bracelet.... It gives you something to look forward too and aim for!

Also, you can lose weight without a gym! I have see it everyday! You have some great tools to get you there, you just need a plan. I'd recommend cardio one day, resistance work the next. Do stuff like HIIT training when you are on the treadmill.

And definitely focus on your diet! It is so important. My blog talks about it often, from eating 5 times a day, to what you should eat... really also pay attention to portion size! It makes a huge difference!

I know you can do it, so go for it!

Hi Belle,

We do understand these kind of problems, All of us go through some of these problems in some part of our life but the key is to focus on your goals and what you want to achieve. And to be honest, you CAN achieve your weight loss goal even WITHOUT a gym membership as long as you a focused. The best exercise I have found and experienced and it is also recommended by top health practioners is of the stomach because that is where most of the fat lies(the ugly one, if you know what I mean..lol).. so what I would advice you is to start running on your treadmill and do big of exercise on your stomach to start with and just increase the duration of the exercise as the time passes..
Hope it helps.

And also if you are considering a diet plan, only go for the natural diet plans NOTHING artificial please because there are way tooo many scary things out there.. lol