Issue Date: May 10, 2009
Lose weight, not money
Skip the gym membership and transform your living room, office or staircase into a gym.
It's time to stop wasting money when it comes to getting in shape. According to the International Health, Racquet and Sportsclub Association, the median yearly cost of a gym membership is $775 -- that's a little more than $64 per month. For those of us on a budget, that is simply too much money to spend. Even worse, many people who pay for gym memberships aren't using them enough to justify the expense.
The good news: Your health doesn't have to fall victim to tough economic times. You just have to be smarter about your approach.
After 10 years of working with busy women and men, I noticed that some struggle not only to find the money but also the time for the gym. I also have worked with plenty of people who were just embarrassed to work out in public, and that prevented them from pursuing an active lifestyle. For all of those reasons, I wrote my new book, "Body at Home: A Simple Plan to Drop 10 Pounds," and it gives you my best advice on how to turn your home or even your office into your own gym.
The book is separated into two sections -- one for men and the other for women -- with customized workouts geared toward losing 10 pounds fast. Women will focus on their abs, butt and thighs, while men will zero in on their chest, shoulders and abs.
Here are some ideas for turning your home into an easy-to-use gym space.
YOUR COUCH: Place your feet under the bottom of your couch and use it for leverage while doing crunches or sit-ups. Also, if the cushions are firm enough, they can support you when doing "dips" for your triceps. If not, you can use a sturdy chair for these moves (see below).
HOUSEHOLD ITEMS: Use your broom for twist-based core movements, or, to create resistance, hold a 5-pound sack of flour (put it in a plastic bag first). Use water bottles in place of dumbbells. If you want to make heavier weights, just add sand to larger, empty bottles.
STAIRS AND WALLS: Stairs are perfect for calf raises or a quick cardio burst -- just use the bottom stair and "climb" up, repeating that stepping motion with each leg for one minute. You can use walls for exercises such as standing push-ups or squats.
SPECIAL GEAR: I recommend getting a few basic pieces of equipment as you progress so you can continue to challenge your body. Resistance bands are great because they're inexpensive and let you do hundreds of strengthening moves (you can use a door in your home as an "anchor"). A balance ball is also a good investment because you can use it to do stabilizing moves that will really improve your core strength. Plus, the ball can double as a chair: Sitting on an exercise ball instead of a chair can help improve posture and will engage your abs and core throughout the day.
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Try This Now
To view a sample video workout from "Body at Home" or to get a free copy of Jorge's "belly fat cure" report, go to jorgecruise.com
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The chair dip is one of the best exercises if you want toned arms -- and all you need is a chair. Sit on the edge of a sturdy chair; put your palms on the seat with your fingers on the front of the cushion. Flex your feet so that your weight is on your heels.
Slide yourself out about an inch away from the chair. Inhale as you lower yourself down until your arms are at almost a 90-degree angle (this will vary based on your shoulder flexibility). Exhale as you push yourself back up. Complete 12 to 15 reps, then rest for 30 to 60 seconds. Do two more sets for a total of three.
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