Losing Weight and Getting in Shape on a Low Budget

Let's face it--if you're struggling with monthly expenses such as mortgage, rent, utilities, and credit card bills, there's not much wiggle room for a health club membership, a personal trainer and a dietitian. The secret no one wants you to know is: you don't need to pay for any of those things! All you need is a little motivation, and a plan for fitness success. And the best part? You can do it yourself, on a very low budget.

First, let's talk about exercise. Any doctor, dietitian or trainer you pay money to see is going to tell you the same thing: you need regular exercise in order to stay fit. What they may not tell you is how easy it is to develop your own successful fitness plan--whether indoors during the winter or outdoors when the air is warm and the trees are green. So, what do you need to get enough exercise in your life, when you don't have the money to spend on a gym membership and other such luxuries?

Three things: a patch of open floor (or lawn or ground), some self-motivation, and a simple plan. The first two you can find on your own, and the last one you may need help with getting started, but look no further--ideas for what you can do to get in shape and stay that way are coming right up!

Let's talk exercise. Your body wants it, whether you know it yet or not. You don't have to pay to get in shape. The U.S. Army uses push-ups and sit-ups as essential exercises, and you can too! Between the two of them, you cover the muscles of your shoulders, chest, abdomen, and even your arms. Now, you may be thinking boot camp here, but it's not like that when you're your own drill sergeant. If you can do 5 push-ups and 5 sit-ups in one session, that's where you start. The important thing is to do them regularly--these exercises, known as body resistance workouts--work with you to increase how much you can do.

Ever seen a bodybuilder grunting and shaking underneath a squat bar loaded with weight plates? You don't need that to get the same lower body workout. No-weight squats can do the same thing, only they will lean you up rather than add bulk. Simply cross your arms, fingers lightly touching your shoulders, and stand with your legs slightly wider than shoulder-width apart. Lower yourself into a sitting position, just like you are about to sit in a chair, while keeping your back straight. The best way to keep your back straight is to look slightly upward, and focus your eyes about 30 degrees or so above your normal field of vision. Incorporating no-weight squats into your body resistance exercise routine will tighten up your gluteals (bottom muscles), build your thighs and strengthen your lower back.

Another little-known secret is that body resistance training burns fat at least as efficiently as cardiovascular exercise. The feeling of soreness you get the day after you work out your muscles is a good thing--it means you tore them up and they are rebuilding. When this happens, they use energy, and this burns fat. Now, this is where diet comes in.

Eating a sensible diet, while avoiding processed foods and too much fat and calories is a no-brainer. Fast food is not only bad for you, it's overpriced. Try simple, whole foods like eggs, fruits and vegetables, milk, yogurt, granola, and lean meat. Don't neglect carbohydrates, either--no matter what any "fad" diet tells you, carbohydrates are are your body's fuel. Protein, though, is what your muscles need to rebuild.

Protein is the most important factor in maximizing fat loss and muscle gain on a low-budget diet. At local retailers, you can pick up a tub of whey protein--the kind used by bodybuilders around the world--for less than 20 bucks. It comes in a powdered form, and will help your muscles heal faster, and burn more fat.

Whey protein powder doesn't taste fantastic simply mixed with water, but you can consume it this way for a fast protein boost. Or, try this recipe from the author for a tasty treat that is as nutritious as it is delicious:

Andy O's Power Shake:

2 scoops whey protein powder (chocolate)
2-3 tbsp peanut butter
1 large banana (or 2 small ones)
1 cup water
1/2 cup milk
1/2 cup chipped ice

Add water to bottom of a blender. Drop in banana(s) and scoops of whey powder. Add milk and ice, then drop the peanut butter into the mix. Cover the blender and puree on high until the shake has a smooth consistency. Serve in a tall glass and enjoy. Makes one large or two regular servings.

Now you've got a recipe for a tasty, healthy shake, as well as a recipe for a free workout that will yield results within as little as a week or two if you stick to it. Body resistance exercise, unlike weight training, can be done every day. Try doing push-ups, sit-ups and no-weight squats either in the morning before you leave for work, or during a lunch break. You only need to spend 20-30 minutes a day on your workout to see results quickly, and you can even take a day or two off if you feel like it. As you get into better shape, your body will tell you what it wants, and when you start to listen to that, you'll already have achieved what would have cost months' worth of gym membership payments.

When you hear a friend or relative comment on how fit you're looking these days, smile and take the compliment you've earned.

It's up to you whether you tell them the secret to your success--and how much you paid for it!