5 best ways to lose weight without going to gym

5 best ways to lose weight without going to gym

I believe health and fitness are more important than anything while traveling so if you don’t have time to do to a gym I thing below 5 points may help you to keep your shape without going to gym

1. Weight training
   The big problem with body weight training is that your body is more or less the same weight. You can't readily adjust it as you get stronger or if you're not strong enough. You'll have to initially adjust the leverage to make it easier for you and then gradually adjust the leverage to make it much harder for you. You'll hit massive gaps as you go through the progressions where it will be very difficult to get to the next step of difficulty. Don't despair, body weight exercises are great, they're fun to show off, but they take much longer to master than open chain exercises.

2. Eat better
   For your diet, to gain muscle you'll want to eat more protein, naturally. You'll still need carbohydrates, but aim to get them from whole fruits and minimally processed starches, those sources are the most complex to break down and fruits contain a lot of fiber and other nutrients making them a great, fulfilling treat.
   You don't want to cut fat out, not at all. Fat is essential for rebuilding your body's cells. Look for quality, whole sources of fat like avocados, eggs, and fatty fish like salmon.
   In order to lose fat, you'll want to cut back your portions. It's a tricky proposition trying to bulk and lose fat, but I don't think you're really aiming to get huge. You'll want to operate on a caloric deficit to lose fat, in any case.

3. Swimming
   Swimming is also a good full body and low/no impact exercise. Biking is also good because it is easy on the joints, and uses the opposing muscles as walking/running. Yoga is good, but not as simple, and advanced yoga requires instruction/supervision so that you do not hurt yourself. Plus, yoga builds strength at beginner/ intermediate levels, but levels off and begins to focus much more on flexibility, whereas progressive calisthenics continues to maintain intensity. Jump roping is the most effective exercise which impacts the joints. I would jump rope before running because it is a better workout and because of its higher intensity, you can do less of it than running and minimize joint injury. Of course, you shouldn't run or jump rope if you are overweight because of the joint damage. Lose weight to run, not the other way around.

4. Treadmill If Affordable
   You can simply purchase a treadmill and keep it at your place if you can afford. If you can’t go outside to run or don’t a have a place nearby, keep a treadmill at your place. You can make use of it at any time. Plus, you can also increase the time as well. You find 15 minutes in the morning, jump on the treadmill, you had your dinner, after an hour, jump on the treadmill for 10 minutes. All these small things can reward you big time.

5. Cardiovascular exercise
   The other side is cardiovascular training. Cardio burns excess calories and it also works out your heart and lungs allowing you to go longer and farther in any activity. It's great for your brain as well.
   For cardio, the important thing is to get your heart rate up and keep it up.
   A lot of people will tell you that moderate is best for fat burning, it's the optimal rate where your aerobic energy system (fat stores) are activated. That's a little misleading, though. You won't burn as many calories per hour and you won't realize the epoc after-burn effect. I'd advise approaching cardio from two angles.
   Aim to get your heart rate in the 80-100% range for at least 30 minutes a day. It doesn't matter what you do. If a brisk walk gets you going, great. If a run does it, even better; biking, tennis, hockey, swimming, it doesn't really matter. The harder you work, the more it will do for you. At the end of your exercise session, go all out, full intensity for minute long intervals with no more than a minute's rest for 10 minutes. Alternatively, you could do 14-20 minutes of Tabata drills (20 seconds on 10 seconds off). The first time you do this you'll feel like you want to throw up. It will be difficult. It NEEDS to be intense. The harder you work, the longer your body will burn calories. A caveat, though, when you first get into it, take it easy, let your body adjust to your new activity for about a week before you start pushing yourself, or you'll get hurt. Never exercise hurt.