The decision to start losing some weight, we’ve all been there, and in more instances than not, the journey never quite starts.
Committing to start working out and start losing some pounds is more complicated than many people initially perceive. Often, people are confronted by a boatload of excuses as to why they should delay the beginning of their weight loss journey.
Everyone has told themself “it’s Becky’s birthday on Saturday I’ll start on Monday”, or “I can’t afford a gym membership at the moment”, or something similar along those lines.
Although these are all valid reasons, they no longer have to get in the way of your new weight loss journey, and in this article, we will provide you with all the information you need to start exercising from home and without spending a single penny.
The fitness industry is like any industry; the more time you spend in it, the more complicated it becomes.
Luckily for us, if you’re just looking to feel good on the beach or too fit into that pair of jeans from 3 years ago, then we really don’t need to over complicate things.
Calorie deficit, calorie deficit, calorie deficit when it comes to real estate are all about location. Similarly, when you’re trying to lose weight, it’s all about being in a calorie deficit.
A recent study conducted by industry-leading scientist Barbara Strasser found that “fat loss depends on energy deficit only, independently of the method for weight loss”. In layman’s terms, that simply means burn more calories than you consume! In this article, we’re going to focus on exercises you can do at home to increase the number of calories you burn while also hopefully increasing your strength, mobility, flexibility and endurance!
With any good exercise, there should be an apparent regression and progression. This simply means that you should be able to make the exercise slightly easier or harder based upon your capabilities.
Running is a perfect example, it’s totally unrealistic to expect a person who has not run since their last P.E lesson to hop off the sofa and run 5K.
Not only is it unrealistic, it’s dangerous. Although it may not feel like it, walking is an excellent form of exercise and a great starting point for many people. In just a 30 minute walk, you can burn anywhere from 100-300 calories, which is one step closer to the holy grail, a caloric deficit. Similarly, jogging and running are great calorie burners and are also good for improving your cardiovascular endurance, which reduces the risk of many diseases such as diabetes, heart disease and stroke.
Most importantly, running is entirely free, which means you don’t have to fork out on a gym membership or expensive equipment. On the other hand, the good old British weather could lead to a few complications and cancellations. Luckily, our next exercise bypasses this problem as you can do it from the comfort of your own home!
Interval training, or what is more commonly known as HITT training (high-intensity interval training), refers to high-intensity exercise that alternates with periods of rest. Although this sounds quite scary and intimidating, it can be as easy or as difficult as you want. A nice and easy example would be
The beauty of these HITT exercises is that both beginners and experts can utilise them! You can include anything that gets you up on your feet and gets your heartbeat racing; whether you’re simply walking on the spot or doing reps of handstand press-ups, you’re still one step closer to that calorie deficit!
Although you may be exercising just to lose weight, one of the most compelling benefits of working out is improving your mental health. Many may perceive yoga as a spiritual exercise performed only by buddhas and hippies; however, this couldn’t be further from the truth. Yoga is an excellent exercise that can allow you to burn up to 300 calories an hour.
As Well as burning calories, yoga promotes and teaches mindfulness, which can help you resist unhealthy foods, control overeating, improve discipline and motivation and allow you to understand your body’s hunger signals better.
The great thing about yoga is that you can practice it anywhere once you’ve learned a few fundamental principles. If you would like to start yoga, there are many classes online, and most gyms or community centres will also offer classes.
Cycling has become extremely popular within the last decade, mainly due to its positive implications on the environment and the incredible health benefits. Cycling is fantastic for beginners due to the fact it’s a non-weight-bearing, low impact exercise meaning it won’t place any stress on your joints which could lead to complications. Cycling is also extremely good for your overall health and also can be a cheap method of transportation.
Regarding weight loss, cycling can burn up to 600 calories an hour! Some of you may be dubious about cycling in public or scared to cycle on public roads, or may not be able to ride a bike, full stop! Luckily you can use a stationary bike or a turbo trainer and receive the same benefits you would on a regular bike!
That’s just a short, yet comprehensive list of activities you could use to kick start your weight loss journey; we would recommend trying out a couple of different types of activities so that you can choose what works best for you.
Also, try and mix up your training. Doing the same thing five times a week can get boring, and it’s human nature to avoid doing things we don’t like doing. At the end of the day, consistency is king, so whatever you choose to do, just don’t stop doing it.
If you want to find out more about adjusting your diet to help with weight loss or how to effectively use supplements, feel free to explore our website to find out more!