Ever wanted to lose weight, but can’t afford a gym membership?
Or do you simply just not like going?
There are certain core habits you can build up without a gym to help you lose weight.
How to lose weight without going to the gym:
Walking for weight loss is a great way to lose weight – it’s free and according to Elliot, “one of the most effective ways of losing weight”.
The personal trainer believes walking and daily activities such as DIY, chores and playing with kids is underrated when it comes to weight loss.
It isn’t just about doing 30 minutes on the treadmill, and then spending the rest of the day sedentary.
Elliot said: “Just start off small and build your way up to 10,000 steps a day.
“If your step count is already high, but your not losing weight, simply add more steps to your daily routine.”
2. Circuit Training three times per week
Elliot believes “resistance training a minimum of three times per week is a must”.
He continued: “It will help improve muscle mass, burn fat, increase metabolic rate and improve blood sugar control”.
There are still plenty of exercises you can do without a gym using your own body weight.
Elliot said: “There is plenty you can do at home such as split squats, squats, lunges, pull ups, press ups, as well as other exercises like planks”.
The main thing is to “continually challenge your body” by increasing “the load, volume, reduce rest time or total workout capacity”.
3. HIIT Training
Elliot recommends HIIT training because it has a “higher expenditure” of energy than gentle, steady exercise.
He recommends HIIT training two to three times per week, and recommends this programme:
• 1: 20 seconds – “Sprint as fast as you possibly can, leave nothing in the tank.”
• 2: 60 seconds – “Walk, breathe, recover.
“Rinse and repeat, 10 rounds of this will take you under 15 minutes.
“Each week, add in an extra round to keep challenging your body and increasing energy expenditure.”
Unfortunately, you can’t lose weight if you are consuming more calories than you are burning.
Elliot recommends eating “whole ingredients and nutrient-dense foods – build meals around lean protein and fibrous vegetables, alongside modest portions of healthy fats or carbohydrates”.
However, he adds there are no such things as “weight loss foods, or foods that are fattening”.
The personal trainer thinks favouring certain food types over others will make weight loss easier.
Elliot said: “Meals that are high in protein, lower in calories and nutrient-dense are ideal compared to calorie-dense, nutrient foods that are overly processed or hyperpalatable.”
The personal trainer said eating three to four times a day with a plate consisting of a palm-sized portion of protein, and half a plate of vegetables is best.
You can also add a small thumb-sized portion of healthy fats to your two first meals, then a fist-sized portion of healthy carbs with your last.