Getting slim and fit doesn’t require an expensive gym membership or fancy equipment. In fact, with the right game plan, you can lose 20 pounds without a gym membership, whether at home or wherever you feel most comfortable. Ultimately, weight loss depends on the difference between the number of calories you consume and the number of calories you burn during the day. A gym membership gives you access to workout equipment and fitness classes that make it easy to burn calories, but it’s not required for successful weight loss.
“You can still burn calories by exercising just with your body,” says Domenic Angelino, CPT with the International Personal Trainer Academy (IPTA). “You can still lose weight through exercise, even if you [can’t] use weights. Additionally, the amount of food you eat also influences weight loss. This means that you functionally have three paths to losing weight: eat less, exercise more, or do a mixture of the two. Making a mixture of the two is the most effective. »
Angelino points out that you should try to keep weight loss to an average of about 0.5 to 2 pounds per week, because rapid weight loss leads to muscle loss in addition to the fat you lose. “This translates to a deficit of about 250 to 1,000 calories per day,” he explains. “This means you should aim to eat around 250 to 1,000 [fewer] calories you burn each day to lose weight at a healthy rate.
If you want to lose 20 pounds, Angelino explains exactly how you can do it without a gym membership.
1. Eat a nutritious diet

First of all, pay attention to your diet, as it plays a crucial role in weight loss.
“Luckily, you don’t have to make a diet very complicated, technical, or overwhelming if you don’t want to,” says Angelino. “Simply identify places in your diet where you can replace the foods you usually eat with lower-calorie versions of those foods. For example, if you like to make sandwiches, find a way to replace your bread with lower-calorie bread. The same goes for the contents of the sandwich. Taking small steps like this really adds up, and it all helps you lose weight more easily. Replace high-calorie foods with low-calorie foods.
2. Establish Effective Habits


Create productive habits that will keep you moving toward your goals. According to Angelino, one of the main issues for people who don’t have a gym membership is where they work out. So, find a place to dedicate to your fitness sessions and use it only for that.
“This could be a space in your home, a nearby park, or anywhere you want. This can make it much easier to stick with your workouts in the long run,” Angelino tells us. “People often make the mistake of planning to exercise at home in a space that they use for leisure and rest activities. This often does not turn into an effective habit because many people who People who take this approach have difficulty motivating themselves to actually use this space for exercise, given that they already associate it with rest.
3. Train three to five days a week


Try to train three to five days a week. It goes without saying, but the more you exercise, the more calories you’ll burn, and burning more calories means faster weight loss. That being said, don’t overdo it. Allowing enough time to rest and recover between sessions is essential for muscle repair and progress.
“By making sure you get enough rest, you’ll also be able to give it your all in your next workout, allowing you to get the most out of it,” emphasizes Angelino. “That’s why, for most people, the ideal goal will be to train three to five days a week. If you’re new to training, start by aiming for three days a week. Then gradually increase to five days a week over time.
4. Invest in affordable home workout equipment


Training with your body weight can be incredibly effective, but you may want to purchase some affordable home workout equipment to change things up.
“Everything counts, but you’ll find that you’ll make a lot more progress if you use some form of equipment,” says Angelino. “This allows you to tailor the resistance you use to your current strength level, making workouts more effective. This may be a significant upfront cost, but can pay off in the long run. Consider purchasing adjustable dumbbells for help you train your muscles. [Consider] Buy cardio equipment like a stationary bike or treadmill to help you get cardio workouts in even when the weather doesn’t allow you to exercise outside.
5. Integrate progression into your training sessions


Progression is key if you want to lose weight. As you become fitter, your ability to perform work will increase. This means you will be able to increase the intensity and duration of your workouts over time.
“The more intense your workouts are and the longer they last, the more they will help you pack on calories,” says Angelino. “So, try to incorporate strategic progression into your training to gain this advantage. Make small changes when possible, and it will all add up over time.”
Alexa Mellardo
Alexa is the Mind + Body Associate Editor at Eat This, Not That!, overseeing the M+B channel and bringing readers interesting topics on fitness, wellness, and self-care. Learn more about Alexa
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