Advertising
Advertising

No Gym. No Problem

No Gym. No Problem

    Maybe it’s too expensive.

    Maybe you’re too shy.

    Advertising

    Some people just plain do not like the gym.  It can be boring, intimidating, and it can seem somewhat redundant.  The good news is there’s another way.  Sports!  Here we’ll take a look at what I feel are some of the most appropriate alternatives to the average gym routine.

    In my eyes an ideal fitness program should consist of a few key elements.  Full bodied, primitive movement patterns, intensity, and recordable progression.  Here are my top four sports that I feel possess these ingredients.

    Rock Climbing

    It doesn’t get much more primitive than scaling a sheet of rock with nothing but your hands and feet.  Rock climbing incorporates a lot of flexibility, leg strength, grip and upper body strength.  All the elements you’ll need to be one ripped monkey.

    Advertising

    The Motivator: It’s the perceived matter of life or death.  Succeed or plummet.  Of course you’ll be wearing the proper safety equipment, but no one likes the feeling of having to let go.

    Competitive Swimming

    I’m not talking about splashing around at the local pool.  I’m talking about timed laps.  To get the
    most bang for your buck try and learn all the styles.  Butterfly, breast, back and freestyle.  What with this being the Olympic season these should be somewhat familiar to you right now.  I like swimming as a replacement for the gym because of its low impact on joints, full fluid body movements, and a little something called dynamic variable resistance.  The harder you push, the harder it pushes back.  You have infinite room for progression.

    The Motivator: There’s something about being a great swimmer that makes you feel just a little bit more fearless when traveling.  The earth IS 70% water.  Why not conquer it.

    Advertising

    Brazilian Jiu Jitsu

    An art form becoming more and more popular as mixed martial arts is more widely accepted in the United States.  As far as movement goes you’re looking at a lot of gripping, pulling, lunging and lifting.  And that’s just on your feet.  Once you hit the floor you’ll experience positions that would make a Yogi cringe.

    The Motivator: It’s bad ass, plain and simple.  Not to mention nothing makes you work harder than the possibility of being choked.

    Gymnastics

    Sure doing gymnastics as an adult may seem a little obscure to you.  But it can be done I promise you that.  And I’m not talking about Olympic level gymnastics here.  Simply being able to master your own body and its weight is far more superior to anything you could achieve in the gym.  Start out slow, be patient, be confident, and trust yourself.  No one knows your body better than you.

    Advertising

    The Motivator: Now, not only will you be able to dress like a ninja.  You’ll be able to move like one too.

    I won’t lie, I may be a little partial when it comes to the sports I’ve selected here.  But I can tell you this.  In the world we live in form will always follow function.  Master any one of these sports and you can be sure the results will follow.

    More by this author

    A Shoeless Geek Your Body The Drug Dealer Genetically Challenged Your Metabolic Bank Account No Gym. No Problem

    Trending in Lifestyle

    1 7 Simple Rules to Live by to Get in Shape in Two Weeks 2 How to Find Purpose in Life and Make Yourself a Better Person 3 How to Be Happy in Life? 25 Ways to Make Your Life Happier 4 4 Ways to Deal With Big Life Changes in a Positive Way 5 7 Helpful Reminders When You Want to Make Big Life Changes

    Read Next

    Advertising
    Advertising
    Advertising

    Last Updated on September 18, 2020

    7 Simple Rules to Live by to Get in Shape in Two Weeks

    7 Simple Rules to Live by to Get in Shape in Two Weeks

    Learning how to get in shape and set goals is important if you’re looking to live a healthier lifestyle and get closer to your goal weight. While this does require changes to your daily routine, you’ll find that you are able to look and feel better in only two weeks.

    Over the years, I’ve learned a lot about what it takes to get in shape. Although anyone can cover the basics (eat right and exercise), there are some things that I could only learn through trial and error. Let’s cover some of the most important points for how to get in shape in two weeks.

    1. Exercise Daily

    It is far easier to make exercise a habit if it is a daily one. If you aren’t exercising at all, I recommend starting by exercising a half hour every day. When you only exercise a couple times per week, it is much easier to turn one day off into three days off, a week off, or a month off.

    If you are already used to exercising, switching to three or four times a week to fit your schedule may be preferable, but it is a lot harder to maintain a workout program you don’t do every day.

    Be careful to not repeat the same exercise routine each day. If you do an intense ab workout one day, try switching it up to general cardio the next. You can also squeeze in a day of light walking to break up the intensity.

    Advertising

    If you’re a morning person, check out these morning exercises that will start your day off right.

    2. Duration Doesn’t Substitute for Intensity

    Once you get into the habit of regular exercise, where do you go if you still aren’t reaching your goals? Most people will solve the problem by exercising for longer periods of time, turning forty-minute workouts into two hour stretches. Not only does this drain your time, but it doesn’t work particularly well.

    One study shows that “exercising for a whole hour instead of a half does not provide any additional loss in either body weight or fat”[1].

    This is great news for both your schedule and your levels of motivation. You’ll likely find it much easier to exercise for 30 minutes a day instead of an hour. In those 30 minutes, do your best to up the intensity to your appropriate edge to get the most out of the time.

    3. Acknowledge Your Limits

    Many people get frustrated when they plateau in their weight loss or muscle gaining goals as they’re learning how to get in shape. Everyone has an equilibrium and genetic set point where their body wants to remain. This doesn’t mean that you can’t achieve your fitness goals, but don’t be too hard on yourself if you are struggling to lose weight or put on muscle.

    Advertising

    Acknowledging a set point doesn’t mean giving up, but it does mean realizing the obstacles you face.

    Expect to hit a plateau in your own fitness results[2]. When you expect a plateau, you can manage around it so you can continue your progress at a more realistic rate. When expectations meet reality, you can avoid dietary crashes.

    4. Eat Healthy, Not Just Food That Looks Healthy

    Know what you eat. Don’t fuss over minutia like whether you’re getting enough Omega 3’s or tryptophan, but be aware of the big things. Look at the foods you eat regularly and figure out whether they are healthy or not. Don’t get fooled by the deceptively healthy snacks just pretending to be good for you.

    The basic nutritional advice includes:

    • Eat unprocessed foods
    • Eat more veggies
    • Use meat as a side dish, not a main course
    • Eat whole grains, not refined grains[3]

    Advertising

    Eat whole grains when you want to learn how to get in shape.

      5. Watch Out for Travel

      Don’t let a four-day holiday interfere with your attempts when you’re learning how to get in shape. I don’t mean that you need to follow your diet and exercise plan without any excursion, but when you are in the first few weeks, still forming habits, be careful that a week long break doesn’t terminate your progress.

      This is also true of schedule changes that leave you suddenly busy or make it difficult to exercise. Have a backup plan so you can be consistent, at least for the first month when you are forming habits.

      If travel is on your schedule and can’t be avoided, make an exercise plan before you go[4], and make sure to pack exercise clothes and an exercise mat as motivation to keep you on track.

      6. Start Slow

      Ever start an exercise plan by running ten miles and then puking your guts out? Maybe you aren’t that extreme, but burnout is common early on when learning how to get in shape. You have a lifetime to be healthy, so don’t try to go from couch potato to athletic superstar in a week.

      If you are starting a running regime, for example, run less than you can to start. Starting strength training? Work with less weight than you could theoretically lift. Increasing intensity and pushing yourself can come later when your body becomes comfortable with regular exercise.

      Advertising

      7. Be Careful When Choosing a Workout Partner

      Should you have a workout partner? That depends. Workout partners can help you stay motivated and make exercising more fun. But they can also stop you from reaching your goals.

      My suggestion would be to have a workout partner, but when you start to plateau (either in physical ability, weight loss/gain, or overall health) and you haven’t reached your goals, consider mixing things up a bit.

      If you plateau, you may need to make changes to continue improving. In this case it’s important to talk to your workout partner about the changes you want to make, and if they don’t seem motivated to continue, offer a thirty day break where you both try different activities.

      I notice that guys working out together tend to match strength after a brief adjustment phase. Even if both are trying to improve, something seems to stall improvement once they reach a certain point. I found that I was able to lift as much as 30-50% more after taking a short break from my regular workout partner.

      Final Thoughts

      Learning how to get in shape in as little as two weeks sounds daunting, but if you’re motivated and have the time and energy to devote to it, it’s certainly possible.

      Find an exercise routine that works for you, eat healthy, drink lots of water, and watch as the transformation begins.

      More Tips on Getting in Shape

      Featured photo credit: Alexander Redl via unsplash.com

      Reference

      Read Next