Get in Shape for Summer without the Gym

Introduction to Summer Fitness

The official start of summer — June 20 — is only 100 days away. That means it’s time to start thinking about how to shed that winter weight. If you don’t have a gym membership and the thought of doing leg lifts is wholly unappealing, personal trainer and Future performance coach Katie Wilder Thomas spoke about some simple ways to get in shape sans any equipment.

Pick up the Pace

“You want to feel amazing in your skin in the next 100 days? Commit to consistent cardiovascular training!” Thomas said. That might sound intimidating, but it just means following the CDC’s recommendation of getting 150 minutes of moderate exercise per week. You could, for example, go for a brisk walk for 30 minutes a day five days a week — which, as an added bonus, can reduce your risk of dying by 31%. Start by jogging for as long as you’re comfortable with — whether it’s for 30, 10 or just five minutes — write down the number, and try to beat it a little bit with every jog.

Get Your Steps In

According to Thomas, “what you do for 30 to 45 minutes in a workout is but a fraction of a day” that’s likely going to be dominated by sitting at your desk, languishing in traffic or relaxing on the couch. “The easiest way to increase your calorie expenditure throughout the week without excessive physical strain on your body is to increase your daily step count,” she said. The average American barely clocks in at 4,800 steps per day — or 2 miles — which she notes is roughly four times less than our hunter-gatherer ancestors. The average American barely clocks in at 4,800 steps per day — or 2 miles. TommyStockProject – stock.adobe.com

Don’t Sit Still

One of the best ways to get your steps in is to avoid being glued to your chair. Thomas suggests not being seated for more than 50 minutes at a time, even if that means setting a timer to remind yourself to get up. It may be hard to tear yourself away from a project you’re working on, but, as she points out, “you will actually stimulate more focus when you keep your body in motion throughout the day.” Thomas suggests not being seated for more than 50 minutes at a time. New Africa – stock.adobe.com

Get Stronger

They might not be a lot of fun, but strength training exercises like push-ups help you build muscle, boost your longevity and just make you feel good. “Because muscle is a metabolically active tissue, it will also help to keep your metabolism higher than if you do cardio alone — a key to preventing weight gain later in life,” she said. Future Coach Katie Wilder Thomas, a certified personal trainer, has plenty of advice on how to get into better shape without any equipment. Katie Wilder Thomas

Prioritize Protein

Are you sick of hearing about all of the benefits of protein? If so, you’re out of luck, because Thomas believes “this macronutrient is finally getting the long-overdue attention it deserves, and it’s not going anywhere anytime soon.” Protein gives you energy, helps build and repair muscles, and provides the body with essential nutrients — but it also keeps you feeling full longer, which is crucial if you’re trying to lose weight by eating fewer calories.

Conclusion

Getting in shape for summer without the gym is achievable with consistent effort and the right strategies. By incorporating cardiovascular training, increasing daily step count, avoiding prolonged sitting, strength training, and prioritizing protein, you can achieve your fitness goals. Remember, it’s about making sustainable lifestyle changes that you can maintain in the long term.

FAQs

• Q: How much exercise do I need to do per week?
  • A: Aim for at least 150 minutes of moderate exercise per week.
• Q: How can I increase my daily step count?
  • A: Start by measuring your current step count and aim to increase it by 10% to 15% each week.
• Q: Why is strength training important?
  • A: Strength training helps build muscle, boost longevity, and keep your metabolism higher.
• Q: How often should I do strength training?
  • A: Aim to do strength training at least twice a week with basic movements like squats, presses, and pulls.
• Q: Why is protein important for weight loss?
  • A: Protein helps keep you feeling full longer, provides energy, and helps build and repair muscles.