(Consult your Doctor before engaging in any physical activity)

Getting fit can be a challenge in and of itself.  Finding the time; energy, motivation and discipline to stick to a fitness program long enough to actually become fit and reach your goals can seem like a daunting task.

In addition it can be seen as a pretty pricy activity to take on when you consider the cost of gym memberships which can range anyway from $50.00 a month up to $100 or better is not pocket change.  Alternately  home fitness machines/equipment while cheaper over the long haul than membership  could cost you over $1,000 very easily if you buy a treadmill;  elliptical machine or even a power rack with weights.  Assuming you have the space to set up the equipment in the first place.

All of this money spent without burning one calorie, or dropping one droplet of sweat.  No wonder so many people abandon their fitness goals as it seems so expensive and complicated to get started and maintain motivation.

If you are serious about your fitness goals – the good news is you can achieve them with allot lest effort than you thing.  The great news is that you can achieve them for almost no money at all; except a pair of decent sneakers.

Number 1; most of the equipment in fitness clubs is not required to get you in shape and improve your fitness.  They help, they are fun, they break up the monotony by giving you variety; which all helps to keep you motivated to continue.  But they are not a necessity.  I repeat they are not a necessity; they are a luxury and does not need to be seen as a requirement and or a potential obstacle to start you on your path to fitness and good health.

Same holds true for expensive home gyms and treadmills.  While these are nice to have if you can afford them; they need not become an obstacle to you’re getting started if don’t have the space or cash to set them up.

Finally; some will say that you need to spend 60 minutes working out to receive any benefits; and since they don’t know where they would find the time they simply put their fitness goals on the shelf.

Now let’s get down to business, there are only 5 exercises you need to do to get into and remain in fantastic shape.  These exercise are lunges, body weight squats (deep knee bends),  push ups, bridges, and going for a daily walk up a hill or around your block at a fairly brisk pace.  If you develop a routine where you do all of the exercises everyday and do the walking on the weekends; you will reach your goals.

The one caveat is that you need to cut out junk food, and deserts, and alcohol.  Now if that is not possible; cut down by 2 3rd’s whatever you consuming now in these categories and write down what you eat or drink everyday.  If you have a smart phone there are many good applications to help you count and monitor your food intake.

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1 set or alternating lunges for  16 reps

1 set of 8 push ups

1 set of  20 squats

1 set of side planks for 30 seconds each

1 set of forward plank for 30 seconds

For best results follow the sequence of exercises as listed; this will complete 1 circuit.  You will want to complete 3 circuits to get a full workout.   As you become more fit you can increase either the reps or circuits.

If you add a 30 minute walk to 2 to 3 days a week into this routine, and write down what you eat and make the dietary adjustment mentioned above; you will be on your way to great health and physical fitness.

 

Submitted by Christopher A. Clarke on 10/20/14. 

Christopher A. Clarke is managing editor of Black2020.Com and can be reached through the sites contact page.