Getting fit without hitting the gym?

[Archaeon]

Hey guys. So basically I find gyms utterly boring but I'd like to get into better shape and I'm wondering how feasible it is without actually going to a gym to work out.

I'm 24 years old, freelance illustrator, and basically I don't live an active lifestyle at all. Not really an outdoorsy kind of guy, tend to stay at home, basement dweller video game nerd kind of thing (you get the idea). When I was around 16-18ish I used to go to the gym 3 times a week but I never really seemed to make any progress, because I guess I wasn't really that into it and kind of half-assed the whole thing. I also did some mixed martial arts for around a year after that, which seemed to have a better effect on my physique than going to the gym as I actually managed to put on a couple of Kilos, and I felt fitter, not to mention that I found the whole thing much funner overall. Sadly I had to stop for personal reasons. Anyway, I'm not really a sports guy, and never really had the endurance for track and field, although I've always considered myself a fairly quick runner (over short distances).

I'm currently around 60kg (132lb) at 182cm height (6ft), so a really skinny guy for my height and I've never really been able to put on any weight. Low appetite, high metabolism, whatever it is. For the past several months I've simply been doing some quick body-weight exercises at home daily, but I've been considering buying a pair of dumbbells (any ideas of what weight to go for?) to get some different exercises into my "routine". I've also got a pull-up bar lying around somewhere which I could mount on one of my door frames.

What I'm wondering is if you guys have any advice for some other simple things I could do to help out, whether it's some (cheap) exercise equipment you recommend or different exercises I can do. So far it's just been pretty much just pushups, situps, crunches, squats, and dips (using bar stools) and some stretching. I've been thinking about starting to do some sprinting, as I live in the suburbs so it's something I can do easily just outside my home. I'm not really interested in bulking up or anything, I would just rather not feel like a rusty old geezer before my time. I also seem to be extremely inflexible (and always have been). I can barely make a 90 degree angle when spreading my legs, and touching my toes with my fingers is out of the question.

[dbsteve85]

Finding a cheap barbell with some weights would go a long way for you. You would be able to implement weighted squats and lunges and even bring in the overhead press, barbell curl, power clean, good mornings deadlift, you name it. Your height and weight indicate a hard gainer but that is no reason not to get under the bar because there are so many more benefits than gaining muscle. As for your flexibility, you have to work hard to improve it. Not being able to touch your toes is far below average. This probably has alot to do with sitting on your butt for hours on end.

The pullup bar. Set it up. Pullups are fantastic for your back and biceps and have variations to intensify the workout for a particular muscle group. And you're at a weight to be able to hit the ground running.

Dumbbells? Absolutely. But it helps to have a bench so you can stabilize your body and widen your exercise potential. Look at online classifieds. People fed up with lugging their weights around sell the stuff for dirt cheap.

[Jersovic]

I've learned to work out without a gym because I spent years in the Military and a good portion of my career involved not having access to gyms or fancy equipment. It doesn't take a ton of imagination, and with youtube, it's even easier.

I personally bought the book "Never Gymless" for like 15 dollars, and have learned a lot of exercises and drills I hadn't even seen or thought of prior to reading this book. The author also recommends not working out for more than 20 minutes at a time.

This makes sense too. Take your average weight lifter. They will do a set of bench press, which generally takes less than 30 seconds, then walk around for several minutes before doing another set. This means that your average gym goer is at the gym for 1-2 hours but only actually exercising for a few minutes total.

With body weight exercises it is different, and encouraged that you spend the entire duration of your work out actually working out -- this allows you to accomplish much more in a shorter time period.

[Deleted]

This makes sense too. Take your average weight lifter. They will do a set of bench press, which generally takes less than 30 seconds, then walk around for several minutes before doing another set. This means that your average gym goer is at the gym for 1-2 hours but only actually exercising for a few minutes total.

With body weight exercises it is different, and encouraged that you spend the entire duration of your work out actually working out -- this allows you to accomplish much more in a shorter time period.

Nonsense. Strength workouts require full recovery between sets when compared to, say, a bodybuilder that's more interested in getting a pump.

A power-lifter or strength athlete might take upto 5 minutes rest between sets compared to an athlete concerned with muscular endurance.

Rest between sets and tempo are just extra dimensions to a workout.

[Sarahstrasza]

If you are looking to gain flexibility (IE: Touching your toes.) I'd suggest finding a Hot Yoga class (Which doesnt have to be AT a gym.) I think the real name for it is bikram yoga.. or.. somethin sounding similar. It's just yoga.. with the added bonus of like.. 100+ degree heat. It may sound a lil sissy but it REALLY helps with flexibility issues.

At the gym lately when I am runnin on a treadmill I see a lot of commercials for that insanity workout crap. Maybe if you don't feel like venturing out, pick up somethin like that to do at home. Now... you may not get the EXTREME results that the bogus people show on the commercial but I can verify that over half of the stuff that they show them doing workout wise, is what my boyfriends personal trainer has him doing for half of his training program.

It took me forever to get into enjoying my time at the gym. (I had to resort to finding techno remix's of some video game music to help inspire me to move my fanny.)

If you don't already.. I'd toss in some planks. (Side and front) into your routine. Once you feel you've mastered side planks, do side planks with some hip action... Pardon my really unofficial termonology!

If you DON'T know what a plank is.. http://www.plank-exercise.net/plank-...se-videos.html

Once you've got the hang of holding a plank position... start a marching plank, where you lift your legs alternating.

Side planks are a bit more difficult for me personally.. they are also, not easy for me to explain so.. http://www.voyagerfitness.com/bodywe...es-side-plank/

Once you've mastered a side plank, try doing a side plank while lifting and lowering your hips (but do not touch the ground with them. If you do.. do not REST on the ground!)

Should you ever choose to get into large weights, I'd suggest somethin' to work out your grip. Not sure how your grip is being you are a freelance illustrator, but if you arent very good at ambidexterity it'd be easy to work on while you game and are... leveling somethin that doesn't require much hand activity (like a wow tradeskill like first aid where you just sit and stare at the screen.)

Good luck, friend!

[jbhasban]

If you are looking to gain flexibility (IE: Touching your toes.) I'd suggest finding a Hot Yoga class (Which doesnt have to be AT a gym.) I think the real name for it is bikram yoga.. or.. somethin sounding similar. It's just yoga.. with the added bonus of like.. 100+ degree heat. It may sound a lil sissy but it REALLY helps with flexibility issues.

At the gym lately when I am runnin on a treadmill I see a lot of commercials for that insanity workout crap. Maybe if you don't feel like venturing out, pick up somethin like that to do at home. Now... you may not get the EXTREME results that the bogus people show on the commercial but I can verify that over half of the stuff that they show them doing workout wise, is what my boyfriends personal trainer has him doing for half of his training program.

It took me forever to get into enjoying my time at the gym. (I had to resort to finding techno remix's of some video game music to help inspire me to move my fanny.)

If you don't already.. I'd toss in some planks. (Side and front) into your routine. Once you feel you've mastered side planks, do side planks with some hip action... Pardon my really unofficial termonology!

If you DON'T know what a plank is.. http://www.plank-exercise.net/plank-...se-videos.html

Once you've got the hang of holding a plank position... start a marching plank, where you lift your legs alternating.

Side planks are a bit more difficult for me personally.. they are also, not easy for me to explain so.. http://www.voyagerfitness.com/bodywe...es-side-plank/

Once you've mastered a side plank, try doing a side plank while lifting and lowering your hips (but do not touch the ground with them. If you do.. do not REST on the ground!)

Should you ever choose to get into large weights, I'd suggest somethin' to work out your grip. Not sure how your grip is being you are a freelance illustrator, but if you arent very good at ambidexterity it'd be easy to work on while you game and are... leveling somethin that doesn't require much hand activity (like a wow tradeskill like first aid where you just sit and stare at the screen.)

Good luck, friend!

Bikram yoga is a type of yoga that specifies specific stances to go in in a certain order. That is all it is. Hot yoga is any yoga that is done in a hot, sauna-like environment. Yoga, itself, is not really defined by anything in particular anymore. There is a history of what it was but the modern adaptation of it is amorphous to the point of being undefinable. It is sort of like porn, you know it when you see it.

I wouldn't recommend hot yoga because the heat dulls your sense of pain. While this does indeed make you able to be more flexible, it is in fact bad for you because pain is there to ward you away from damage. You do not need to put yourself into painful stretches to get a maximum benefit. It is best to stretch only until you feel the stretch, not until it hurts.

[Kuniku]

i've had a similar problem recently, more founded in that i can't afford a gym membership atm (altho a new dirt cheap gym is opening near me in september . . .)

the problem i find is that because i CANNOT go to a gym, i find a i struggle to do any work outs at home - I still get my 2-3 nights of jujitsu training in, but those are about enough to keep me where I am, they're not really intensive enough to get me fitter.

doing exercise often isn't fun - so the problem is making yourself do it! I have a few fitness bits and bobs at home i brought in a sale months ago, still unopened, as whenever i have free time that i coudl do some exercisem i soon find something else to do . . .

i personally prefer the gym - if you pay for it you feel more compelled to do it! and if you can find a gym partner you end up having a laugh and pushing each others limits etc.

I do need to crack on with the fitness though, next years european jujitsu championships is moving into weight classes and i need to drop at least 1 weight class as my body isn't the right build for competing against the heavyweights - most of my bulk is in my legs due to lots of cycling!

[Arlee]

Gyms for me are just the right mix of strangers and bodily fluids that make them my own personal hell. So I can relate to not wanting to use one to get into shape. The main thing really is to find what you like to do and what works for you. For me it was a round of Insanity to get things back together, but something specific might not even be what you need. You could always just do random exercises during commercial breaks while watching tv. That can actually be surprisingly effective (there are sooo many commercials these days).

Do some cardio stuff, do some resistance things (push-ups, jumping, lunging, etc), and make sure you do a lot of stretching.

[Romeo83x]

I've found that the best workout you can get without having to sacrifice room for equipment is... KETTLEBELLS. You can do a whole body workout and they take up a very little space.

[Jersovic]

Nonsense. Strength workouts require full recovery between sets when compared to, say, a bodybuilder that's more interested in getting a pump.

A power-lifter or strength athlete might take upto 5 minutes rest between sets compared to an athlete concerned with muscular endurance.

Rest between sets and tempo are just extra dimensions to a workout.

I'm talking about general fitness. I am sure that everyone here knows someone who "lifts weights" at the gym every single night -- often for 2 hours or more, but doesn't look anything like a body builder.

[JustaBigBird]

Metabolism is no excuse for not being able to put on weight, eat food.

[Sussex]

If you're seriously only 60kg at 6 foot tall as a male, you have zero chance of becoming fit/looking good without eating more and lifting weights - simple as that. There's nothing you else you can do. Suck it up and start lifting. 60kg @ 6 foot....high metabolism my ass...you just aint eating enough bro.

Don't even dare doing cardio unless you want to look even worse than you already do.

What you need to get fit and looking good.

1) Start fucking eating.

2) Start fucking lifting.

Don't even waste your time trying anything else, with your stats I wouldn't even look at any type of cardio for the next 2 years until you at least gain 15-20kg.

[Deleted]

I always get annoyed when people say "I cant gain weight."
EVERYONE can gain weight, you just need to eat eat eat.
And if you got no appetite, chug down 100 ml Olive oil, thats 900 calories.
Eat a bag of nuts, 225g nuts is around 1200 calories, its not difficult.

[Archaeon]

Yeah thanks for the replies guys. As for my metabolism... I just threw it out there, I know it's unlikely that it has anything to do with my weight. I don't ever really get hungry, and I don't follow any kind of routine as far as food goes. Food costs money, so I make do with whatever we have, which means most days I eat once or twice a day tops. I can't afford to be more generous with meals, and to be honest I'm satisfied with eating even once a day hunger-wise.

Putting on 15-20 kg is easy to say, but you know how much money I would have to spend on food over months if not years to put on that kind of weight? I've never been heavier than 62kg in my life, and probably the only way to do it would be to stuff my face every hour whether I'm hungry or not.

I have a slim figure, and probably always will. I'm not interested in becoming a big buff guy. I just want to strengthen what I do have, and tone up a little, and if the increased exercise improves my appetite then that will just be a side-effect. Ideally I'd like to put on 5... maybe 10 kg, but as I said, food costs money, and I don't have enough of it to go nuts.

-----------

Thanks Sarahstrasza for the plank info. I tried front and side planks yesterday and they seemed really easy, probably because of my light weight and that my abs are already in decent shape. 1 minute each easily, but I'll throw them in as they seemed effective to get the burn going.

As for getting a barbell, I've looked around but they seem kind of pricy, especially once you throw in the weights, and not to mention the extra room it would take up. I'm not sure which is worth getting more, 2 dumbbells or a barbell. I was looking at dumbbells more because they seem easier to manage as far as space goes, and as far as exercises I was looking at flies, bicep curls, wrist curls, shoulder presses, lateral raises, for example which you can't do with a barbell right? I'm just not really sure what I should be looking at as far as weight goes.

[Deleted]

Has nobody recommended swimming yet?
Eating correctly and then toning it off whilst swimming is my preferred plan of action. I used to go to the gym quite often but I also find it boring.
Swimming is great for chest, shoulder (!), triceps and lateral/back muscles which can go a long way to improving your weight as well as your overall appearance and selfesteem.

Note: If you cant swim, then disregard this. As being skinny is preferable over drowning.

[vep]

RUUUUUUUUUUUUUUUUUN!




Really, start running. Running is a great way to bring your body in good general shape. Works wonders for condition.
Now, I know imposing my opinions on others is not good but! Try going to a rock climbing gym or club. I advise club, gyms are good but not the real thing. I have recently started rock climbing and, first, I fell in love with it and the nature and second, my body is in great shape. Or at least it's beginning to come to a great shape. It's a truly wonderful sport.

If not for that, I always like the kind of training that Jackie Chan does in Drunken Master. It's hard, no doubt, but I find it awesome.

If not for that, you can check youtube. Youtube is wonderful when it comes to that kind of thing. There are many many videos telling you how and what and when.


But really, I would recommend rock climbing to everyone, it's a great sport where you can choose your difficulty. If you want to enjoy, you can enjoy and if you want to push your limits you can push them so far you'd never think possible

---------- Post added 2012-08-16 at 12:51 PM ----------

I always get annoyed when people say "I cant gain weight."
EVERYONE can gain weight, you just need to eat eat eat.
And if you got no appetite, chug down 100 ml Olive oil, thats 900 calories.
Eat a bag of nuts, 225g nuts is around 1200 calories, its not difficult.

I can't gain weight. 3 years ago I wound up in a hospital with a broken jaw. Couldn't eat anything non-liquid for 2 months. I've lost weight and since then I never gained even a kilogram. Now, I don't eat much but I do eat quite a bit.

[Deleted]

RUUUUUUUUUUUUUUUUUN!




Really, start running. Running is a great way to bring your body in good general shape. Works wonders for condition.
Now, I know imposing my opinions on others is not good but! Try going to a rock climbing gym or club. I advise club, gyms are good but not the real thing. I have recently started rock climbing and, first, I fell in love with it and the nature and second, my body is in great shape. Or at least it's beginning to come to a great shape. It's a truly wonderful sport.

If not for that, I always like the kind of training that Jackie Chan does in Drunken Master. It's hard, no doubt, but I find it awesome.

If not for that, you can check youtube. Youtube is wonderful when it comes to that kind of thing. There are many many videos telling you how and what and when.


But really, I would recommend rock climbing to everyone, it's a great sport where you can choose your difficulty. If you want to enjoy, you can enjoy and if you want to push your limits you can push them so far you'd never think possible

---------- Post added 2012-08-16 at 12:51 PM ----------



I can't gain weight. 3 years ago I wound up in a hospital with a broken jaw. Couldn't eat anything non-liquid for 2 months. I've lost weight and since then I never gained even a kilogram. Now, I don't eat much but I do eat quite a bit.

Well i meant people that have the ability to eat as much as possible

---------- Post added 2012-08-16 at 01:24 PM ----------

You can also get P90x etc to get in shape, all you need for it is pull up bar and dumbells

[Rabidewok]

run
everyday. just do it, no excuses

[Eliandal]

Don't even waste your time trying anything else, with your stats I wouldn't even look at any type of cardio for the next 2 years until you at least gain 15-20kg.

Worst advice ever!

Talk to any trainer - they'll tell you the same thing. You don't do cardio for the look of your body - it's for the health of your cardiovascular system - and there is NO reason to not include it in any fitness regimen!

[miss]

The fact you want to try sprinting makes me adore you! Can build great legs and butt with sprints (especially up hill) if you don't have the access to a squat or power rack. Things I would invest in if I were in your shoes would be a door-way pull up / chin up bar, dip station and weighted vest. Kettle bells would also be useful for kettle-bell swings, one-legged deadlifts and goblet squats but not sure what your budget is like.