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Broke and Out of Shape: Get Fit Without a Gym Membership

Get Fit Without a Gym Membership

10 surprising, or not-so-surprising ways to get fit without a gym membership

“Working on this summer body.”  #SummerBodyGoals.

get fit without a gym membership

I say all of this while looking down at my post-baby body. I’m pushing 7 months without my little nugget in my belly, and I have YET to get in the gym. To be fair, breastfeeding has helped me lose all of my baby weight. But at the same time, I did have a C-Section, and I do have stretch marks… all of which make my stomach unflattering. On top of all of that, I do not have the time to go to the gym. The topic of this article is about how to get fit by skipping the gym. Whether you want to lose weight, gain weight, or tone what you already have, this article is for you. In my case, I need to gain weight and muscle back. I’m skin and bones right now and I can’t become fit without gaining a little weight. Many people that I know are trying to get their summer body right. So today, this is what I will be talking about. How to get fit without a gym membership. Thanks to the ultimate cheat sheet I found on, you too can get fit without a gym membership.

Make Water your Go-to

It’s obvious that drinking water can help you lose weight. Why? Because water is the cure for snacking. Also, in a study by Time, it has been found that drinking 16 ounces of water before every meal will aid in weight loss. Need an extra boost of motivation to get those 16 ounces down? Water also benefits your skin, your digestive system, and it allows your body to metabolize fat. So, get to drinking!


Gyms are loud and distracting. Not to mention seeing all those athletic men and women can be a bit intimidating. Skipping the gym will help your brain relax and not feel overwhelmed, which can cause a chemical imbalance. Weight gain AND weight loss can sometimes be the outcome of a hormonal imbalance. Allowing yourself 15 to 20 minutes per day to meditate will also help you pay attention to what you consume. How? Well, meditation can increase awareness so that you are more watchful of your eating habits.

Focus on Food

Haven’t you heard? Weight loss is 75% diet and 25% exercise. The best way to lose weight without a gym membership is to hone in on your food intake. Focus on eating less, but eating healthy. If you have a bad diet, going to the gym is pointless. Shawn M. Talbott, Ph.D., a nutritionist biochemist told O, The Oprah Magazine, “More than 700 weight loss studies found that people see the biggest short-term results when they eat smart. On average, people who dieted without exercising for 15 weeks lost 23 pounds; the exercisers lost only six over about 21 weeks. It’s much easier to cut calories than to burn them off,” he said. “You should eat 10 calories per pound of body weight for a healthy diet that retains muscle and keeps your metabolism up.”

This is especially important for those of us who are trying to gain weight. Showing up to the gym to lift weights isn’t going to help if we are not eating enough food. Less food for us equals a slower metabolism.

get fit without a gym membership

Switch Up Your Routine

You do not have to hit the gym every day to do the same thing and expect to get fit. No. If you are set in a gym routine, your body will become accustomed to that routine. Once it has, it will not work as hard to complete the same workouts week after week. The more you switch up your routine, the more your body will respond, and the quicker the pounds will shed. Keep your body guessing!

Social Session

Team sports are not only beneficial for children, but also for adults. When you are playing a sport, your body will be moving not just forward and backward, but up and down and side-to-side as well. This causes a deeper, more varied functional fitness. If you can, join a local sports league and get to moving.

Sleep In

30 minutes of sleep loss could make you more likely to gain weight. I repeat, 30 MINUTES OF SLEEP LOSS COULD MAKE YOU MORE LIKELY TO GAIN WEIGHT. As if I needed ANOTHER excuse to wake up late for work. The more sleep you lose, the more stress you are under. The stress hormone, cortisol, increases your appetite. Put two and two together. According to the Huffington Post, “Sleep is probably the most important thing a person can do if they’re ready to start a diet and lose weight.”

At-home Resistance Training

A lot of training equipment in the gym only focuses on one part of the body or one muscle group. If you focus on bodyweight resistance training, for example, push-ups, planks, and lunges), you can build several muscle groups at the same time. While you’re at it, try to do higher reps which will allow you to get leaner quicker. This can be done anytime, anywhere which makes it the perfect way to lose weight without a gym membership.

Skip Happy Hour

It comes as no surprise that alcohol isn’t the best thing to have when you are trying to lose weight. Before I told my friends I was pregnant, I told them that I wasn’t drinking anything because I was on a diet. They believed me because it made sense! A lot of people cut out alcohol when they are trying to become healthier. The same goes for eating with groups of friends. When you eat with others, you consume, on average, 44%  more food than you would if you were eating alone.

What’s Stressing You?

Stress kills exercise regimens. “Chemical responses in the body from stress can bring weight loss to a halting grind,” according to Livestrong. That takes us back to meditating and skipping a stressful gym trip.


Having an off-day should become a part of your weekly routine. It’s good for you! Depriving yourself of rest and tasty snacks can negatively affect weight loss. Depravation is linked to cravings and overeating. So cheat once a week, and divulge into that tub of ice cream, and get back to the grind tomorrow!


You’re on your way to having your Summer body. Whether you choose to skip the gym, or spend a few extra dollars on a membership, do what is best for you! Most importantly, have fun doing it!

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  1. Robyn says:

    This was a good one

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Brittany Bright


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