Exercise tips for the budget-conscious

[Els]

So. I cannot afford to join a gym, or buy any of those do-it-at-home machines. I'd just like to spend maybe a couple hours in total a week to keep fit and maintain weight; being able to burn tummy fat is a plus (because I'm starting to develop a rather pesky 'roll' on the tummy, despite being at a healthy weight).

 

Am currently jogging/brisk walking/hiking for exercise most of the time. Was considering adding pushups/situps/squats to those. What do you guys think about those? Can they really not compare to gym machinery in the workout department?

Edited December 27, 2010 by Elswyth

[Nightsky]

If you buy a few dumbbells you could really do a lot of work outs.

[make me believe]

Well, I did some squats & lunges last night (20 squats & 15 lunges on each legs) and I can definitely feel it in my butt & legs today! When I used to do lunges consistently I noticed a visible difference in the way my legs looked - and I only did 15 or 20 per leg everyday. I think you should definitely add some pushups, squats, and lunges to your exercise routine a few times a week.

 

I also have a small 'roll' on my tummy even though I'm fairly thin. I think that has more to do with diet (and alcohol if you drink it) than anything else, though.

[USMCHokie]

By far, the most effective full body calisthenic exercise I've ever done was the "burpee"...Google or Youtube it as it can be difficult to explain in words...but it's a combination of pushup, thrust, and squat jump...a while back on LS, we had a little burpee challenge in this forum, and after completing it, I could barely stand...

 

Another good no-equipment alternative is the Fartlek run...you break up a run with calisthenic exercises...so you run maybe 1/8 or 1/4 mile, then stop and do some pushups, then run another 1/4 mile, do crunches, then another piece of mile, squats, etc. Just mix in the exercises as you see fit.

[xpaperxcutx]

If you have to buy dumbbells, they're going to cost you around 100- 200 dollars for a full set of weights. Go for resistance bands, they're adjustable in terms of resistance and you can always use them on the go ( or as jump ropes).

 

Also, if you can, shell out around $50 to buy a set of workout dvds- not going to promote any sites on here but you can try beachbody.com for some good exercise programs. They have all the workouts mapped out for you, including meal plans fit for your needs so the only things you have to do is turn on your tv and workout.

[Seamless74]

I'd just like to spend maybe a couple hours in total a week to keep fit and maintain weight; being able to burn tummy fat is a plus (because I'm starting to develop a rather pesky 'roll' on the tummy, despite being at a healthy weight).

 

 

Good luck with that fitness plan...

 

 

Man seriously i hear ya nowadays nobody wants to spend money on anything myself included.. I for one probably overpay for my gym but i like it and its close.. $43.00 a month i go about 4 times per week so about 16 times a month give or take most likely give.. so 43/16 is like what $2.60 or something a trip.. I mean thats pretty dang affordable if you ask me and like I said I pay alot more than most. Sure you might have a downpayment or whatever but long term its one of the cheapest ways to spend time there is with lots of benefits..

 

I dont understand how people can work out at home.. I mean just doesnt work for me I like to go someplace and look at cute girls and socialize though...

[Els]

Well, I did some squats & lunges last night (20 squats & 15 lunges on each legs) and I can definitely feel it in my butt & legs today! When I used to do lunges consistently I noticed a visible difference in the way my legs looked - and I only did 15 or 20 per leg everyday. I think you should definitely add some pushups, squats, and lunges to your exercise routine a few times a week.

 

I also have a small 'roll' on my tummy even though I'm fairly thin. I think that has more to do with diet (and alcohol if you drink it) than anything else, though.

 

My alcohol consumption is pretty negligible, about 1 glass/week. Did you find any real increase in muscle and decrease in fat from those exercises?

 

By far, the most effective full body calisthenic exercise I've ever done was the "burpee"...Google or Youtube it as it can be difficult to explain in words...but it's a combination of pushup, thrust, and squat jump...a while back on LS, we had a little burpee challenge in this forum, and after completing it, I could barely stand...

 

Another good no-equipment alternative is the Fartlek run...you break up a run with calisthenic exercises...so you run maybe 1/8 or 1/4 mile, then stop and do some pushups, then run another 1/4 mile, do crunches, then another piece of mile, squats, etc. Just mix in the exercises as you see fit.

 

If you have to buy dumbbells, they're going to cost you around 100- 200 dollars for a full set of weights. Go for resistance bands, they're adjustable in terms of resistance and you can always use them on the go ( or as jump ropes).

 

Also, if you can, shell out around $50 to buy a set of workout dvds- not going to promote any sites on here but you can try beachbody.com for some good exercise programs. They have all the workouts mapped out for you, including meal plans fit for your needs so the only things you have to do is turn on your tv and workout.

 

Cool, I'll give those a shot. Do you guys think it's comparative to the workouts provided by the gym, or do you think I should pinch a few more pennies elsewhere to afford a cheap gym? As in, would it make a huge difference?

 

Good luck with that fitness plan...

 

 

 

*shrugs* I've been 105-115 lbs all my life with barely moving off the couch all the time. I'll say a couple hours a week is a huge improvement, and I'm not willing to put in any more so long as I'm healthy and my weight remains within the healthy range. Anything I'm doing now is strictly for additional benefits and aesthetics.

[USMCHokie]

Cool, I'll give those a shot. Do you guys think it's comparative to the workouts provided by the gym, or do you think I should pinch a few more pennies elsewhere to afford a cheap gym? As in, would it make a huge difference?

 

It all depends on how hard you work and how far out of your comfort level you go. I see plenty of folks that go to the gym every day and never see progress because they aren't challenging themselves enough. So it's not necessarily the equipment or the facilities that are making the difference, but the person.

 

But all else being equal, I am a firm believer that weight training at a gym is the most effective training method, regardless of gender or fitness level. The only real issue I see with the jogging/walking/light calisthenics workout plan is that you probably won't see significant results in a reasonable period of time. It's very possible that you'll get frustrated that you're not making any progress, simply because jogging/walking/light calisthenics just won't challenging enough.

[Els]

I understand. At this point of time though, living on $1000/month, I don't think I want to fork out an extra $80/month (which is what I found out the standard membership costs) for the gym. It would be different if I was severely overweight, probably.

[Star Gazer]

By far, the most effective full body calisthenic exercise I've ever done was the "burpee"...

 

I did a ton of burpees tonight. I HATE THEM, but they do work!

 

Another good no-equipment alternative is the Fartlek run...you break up a run with calisthenic exercises...so you run maybe 1/8 or 1/4 mile, then stop and do some pushups, then run another 1/4 mile, do crunches, then another piece of mile, squats, etc. Just mix in the exercises as you see fit.

 

Yup, this is great. Very CrossFit-y, in a way.

[Star Gazer]

It all depends on how hard you work and how far out of your comfort level you go. I see plenty of folks that go to the gym every day and never see progress because they aren't challenging themselves enough. So it's not necessarily the equipment or the facilities that are making the difference, but the person.

 

But all else being equal, I am a firm believer that weight training at a gym is the most effective training method, regardless of gender or fitness level. The only real issue I see with the jogging/walking/light calisthenics workout plan is that you probably won't see significant results in a reasonable period of time. It's very possible that you'll get frustrated that you're not making any progress, simply because jogging/walking/light calisthenics just won't challenging enough.

 

I approve this message.

 

The key to improving your fitness level is challenging yourself. Whether you'll see results really depends on how hard you push yourself.

 

And please don't be afraid of bulking up via weight training. For women, it's pretty darn impossible unless you're taking some serrrrrrious supplements.

[Els]

Btw, how do you guys feel is the best way to push limits? Ie: I can either run for 5 minutes nonstop before I have to pause to rest, or jog for 20. So is it better to run-rest-run-rest for 20 minutes or jog for 20?

[Els]

I approve this message.

 

The key to improving your fitness level is challenging yourself. Whether you'll see results really depends on how hard you push yourself.

 

And please don't be afraid of bulking up via weight training. For women, it's pretty darn impossible unless you're taking some serrrrrrious supplements.

 

Is the crunch/pushup/burpee considered weight training? I'm not afraid of muscle anyway.

[USMCHokie]

I understand. At this point of time though, living on $1000/month, I don't think I want to fork out an extra $80/month (which is what I found out the standard membership costs) for the gym. It would be different if I was severely overweight, probably.

 

This is understandable. And wow, that is pretty pricey for a single gym...for that much, I'm currently a member of two separate gym networks...

 

But you can certainly make progress with your current plan...do some research online of calisthenic workouts...there are certainly some good ones out there that don't require any equipment whatsoever...I'd also suggest you check out some military physical fitness sites (sorry I can't link the URL on LS)...the military certain does love its calisthenics...

[Star Gazer]

Btw, how do you guys feel is the best way to push limits? Ie: I can either run for 5 minutes nonstop before I have to pause to rest, or jog for 20. So is it better to run-rest-run-rest for 20 minutes or jog for 20?

 

HIIT, for sure. High intensity interval training. Run, jog, run, jog. Or sprint, walk, sprint, walk.

 

Also look up exercises you can do with the tabata protocol. Tabata is 20 seconds of as fast as you can go, followed by 10 seconds of absolute rest, repeated 8 times, for a total of 4 minutes. You can do this with almost any exercise... but for those not involving a gym, you can try sprinting, running drills [like back and forth between objects], jump rope, mountain climbers, etc. You only need 8 minutes (as in, 4 minutes total of 2 different exercises...plus an additional 5 minutes of warmup) to get a really good workout. I promise it will kick your butt, and all can be done without a gym. But you need a pre-set timer for those intervals, or someone to time you and keep you honest.

[USMCHokie]

Is the crunch/pushup/burpee considered weight training? I'm not afraid of muscle anyway.

 

No. Those are calisthenic (bodyweight) exercises. Weight training involves the moving of weight exterior to your body.

 

Btw, how do you guys feel is the best way to push limits? Ie: I can either run for 5 minutes nonstop before I have to pause to rest, or jog for 20. So is it better to run-rest-run-rest for 20 minutes or jog for 20?

 

This is a great example of what I was talking about earlier. It is MUCH better to run-rest-run-rest for 20 minutes rather than do 20 minutes of continuous lighter intensity work. Let me ask you this...do you feel that you have to stop to rest at the end of the 20 minutes of jogging? If not, then you haven't challenged yourself like you did in the 5 minute intervals of running which required you to stop and rest. After a while, you'll begin to need less and less rest, until you're running for 20 minutes with ease.

 

That's what challenge is all about. Go until you can't go anymore. Then rest and go some more!

[Star Gazer]

Is the crunch/pushup/burpee considered weight training? I'm not afraid of muscle anyway.

 

No. I meant weight training using additional weight beyond your body weight - dumbbells, barbells, weight machines, etc. That's what Hokie is referencing too when he talks about "weight training."

[Els]

Sweet. The problem I've been facing is that lots of sites give contradictory information. Some say it's better to exercise constantly for 20 minutes than pushing yourself to the limit for 10. That's why I've been jogging for 20 instead... I'll use the other method now.

 

So weight training is still superior to calisthenics, then? I suppose a pair of dumbbells wouldn't be TOO bad, since it's a one-time investment...

 

Btw, the gym membership is 20/week if you sign up for 6 months, but cheaper if you sign up for 2 years. I don't want to get myself locked into a 2 year contract though!

[Els]

Also, another problem I've been having - I always feel like crashing into bed after a decent bout of exercise. Thus, I tend to exercise less when I have stuff to do later, because I don't want to end up lazing around and not doing it.

 

Is this normal? :/

[Star Gazer]

Sweet. The problem I've been facing is that lots of sites give contradictory information. Some say it's better to exercise constantly for 20 minutes than pushing yourself to the limit for 10. That's why I've been jogging for 20 instead... I'll use the other method now.

 

In terms of fitness, weight loss, and just overall benefits, interval training is far superior to steady-state lower intensity training. With interval training, your body continues to burn calories after you stop exercising. Not so with lower-intensity training.

 

So weight training is still superior to calisthenics, then? I suppose a pair of dumbbells wouldn't be TOO bad, since it's a one-time investment...

 

Weight training builds more muscle than calisthenics alone, and also firms you in a fraction of the time. Plus, the more muscle you have, the more fat burning you'll do at rest (even when you sleep!).

 

I don't know your base level of strength, but I'd probably recommend 10s, 15s and 20s for now. You don't need an entire set. Go to a sports store and pick up a dumbbell and find a weight that you can do 15 bicep curls with (but the last 2 reps should be kinda hard), another you can only do like 2 with, and then one in the middle.

 

Those are in pounds, I just realized. You're in UK, yeah?

[Star Gazer]

Also, another problem I've been having - I always feel like crashing into bed after a decent bout of exercise. Thus, I tend to exercise less when I have stuff to do later, because I don't want to end up lazing around and not doing it.

 

Is this normal? :/

 

Yes, at first. That's just a sign you need to exercise MORE! Once you get fitter, you'll actually need less sleep and will feel energized, not tired, from your workouts.

 

I actually have a hard time falling asleep now if I work out after 6 or 7 p.m.

[USMCHokie]

Sweet. The problem I've been facing is that lots of sites give contradictory information. Some say it's better to exercise constantly for 20 minutes than pushing yourself to the limit for 10. That's why I've been jogging for 20 instead... I'll use the other method now.

 

Good idea.

 

So weight training is still superior to calisthenics, then? I suppose a pair of dumbbells wouldn't be TOO bad, since it's a one-time investment...

 

Yes...and no...the problem with getting a pair of dumbbells is that they will get too light...a lot faster than you think...and then they will become obsolete...I would not recommend getting just a pair of dumbbells...because then you'll need another pair...and another pair...or you'd be working out with the same weight dumbbells and eventually you'll just be wasting your time lifting a weight that is much too light...

 

I personally feel that there is no replacement for weight training, but if you are just starting out, then calisthenics can still provide some benefits. However, you'll eventually plateau with the bodyweight exercises and may need the additional challenge that weight training provides.

 

Btw, the gym membership is 20/week if you sign up for 6 months, but cheaper if you sign up for 2 years. I don't want to get myself locked into a 2 year contract though!

 

Wow...yea, that's pricey...I would certainly search for a cheaper alternative...

[Els]

Thanks, guys.

 

At what point should I have considered myself at a 'plateau' in terms of calisthenics?

[Star Gazer]

Yes...and no...the problem with getting a pair of dumbbells is that they will get too light...a lot faster than you think...and then they will become obsolete...

 

For a girl, that's not as true as you think... unless she's got some crazy brute strength, she can make a killer workout even from lighter weights.

[Star Gazer]

Thanks, guys.

 

At what point should I have considered myself at a 'plateau' in terms of calisthenics?

 

You shouldn't ever be. You just do more and faster.