Too much turkey? How to get fit without spending ANY money
Hitting the gym requires more cash and commitment, but if you're lacking the funds, there are ways to get fit for FREE
CHRISTMAS is now behind us and the only things that's probably lost weight over the last month is your bank account.
Hitting the gym requires more cash and commitment than we can afford to in January.
In the last year, charity Citizens Advice helped people with nearly 3,500 problems around gyms, health clubs and fitness studios.
As many people seek to turn over a healthy new leaf in 2018, the charity is urging gym goers to do some research before signing up to any fitness memberships, to make sure they don’t end up out of pocket.
Kate Hobson, consumer expert at Citizens Advice, said that fitness memberships can ask for a lot of money or commitment up front.
She added: “It’s really important to do your homework before you sign up to any gym, health club or fitness studio.
How to make sure getting fit doesn’t leave your finances out of shape
CITIZENS Advice is today sharing its top tips for people looking to spend money on getting fitter in the New Year:
- Save the evidence - keep a copy of any adverts or special offers that attract you to that particular gym. Make sure that you are promised these features in writing, either in your contract or in an email.
- Know what you’ve signed up for - read the contract so you fully understand what you’re committing to, how long for, and whether you can leave before the end of the contract.
- Check it’s fair - make sure that the contract is reasonable, for example that it’s not tying you in for a very long time and that there are options to pause your membership or switch locations if you move away, lose your job or can’t train because of injury.
- Know your cancellation rights - some gyms might offer a "cooling off" period if you change your mind within 14 days of signing up. However if the membership doesn’t work for you or doesn’t offer what you expect many will charge you an exit fee if you want to leave before the minimum term is up.
- Make a complaint - if your gym does not meet your expectations but they won’t allow you to cancel, make a complaint to the company in writing. Explain why you think it is unreasonable that you’re not able to leave a membership. If you’re still having problems then contact Citizens Advice for help.
- Make sure it’s worth it - consider how often you will go, and then work out your price per visit. If you're going once a week or less, pay-as-you-go or individual classes may be cheaper and won't tie you into a contract.
"Make sure you know how long you’re committing for, how much it will cost you, and think about how often you’ll need to use it for it to make sense on your budget."
But gyms aren't totally necessary if you want to get fit and healthy.
Whether you're a self-confessed couch potato or a fitness fanatic that needs a push to get back in the game , there are loads of different ways to make up for these mince pies.
The Sun Online paired up with Max Bridger, one of the co-founder of LDNM, the fitness company with a turnover of £1.2 million, to get his advice on how to get fit for free:
Home workouts
Training from home will enable lots of us to be more confident and less worried about what others might think.
Max suggests starting with a 30 to 45 minutes work out from two to five times a week (for those who are really motivated) with a mix of cardio body weight and resistance.
And if you're looking for ideas, the NHS is offering a five-week regime where a free virtual personal trainer will coach you through a series of equipment-free exercises designed to improve strength and flexibility.
Each podcast is around 35-45 minutes long, and are available to download on iTunes.
Commuting by foot or bicycle
Getting off a stop earlier on the bus or train, or simply leaving earlier and completing a portion or whole trip by foot is good practice, according to Max.
He said: "This is weight bearing and increases your step count and calorie burn for the day."
If you want to take up cycling, the fitness pro suggests starting by cycling to work once or twice a week and then building to most days.
You can even cycle one way, public transport home, then back to work the next morning, and cycle home when more appropriate (i.e. not after a work function or drinks!).
Picking up a team sport
Picking up a team sport can be "fantastic" for fitness and socialising, according to Max.
Why not pick one back up and look forwards to exercise and seeing (new) friends again, one to two times per week.
Running in a progressive manner
Jogging is super easy to do, but also hard to take up.
Max said: "Try to increase distance, speed or volume of runs each week, to ensure the intensity and our results continue to develop (and not stagnate as we become used to the routine jogs)."
You can also find a local run by using the events page here.
Find an outdoor gym or find free exercise classes
The Great Outdoor Gym Company (TGOGC) have outdoor gyms popping up nationwide with cardio and resistance machines.
While it's not ideal during the winter, these gyms contain a range of exercise equipment aimed at helping everybody to get fitter.
"These are fab for all ages, so why not get a couple of generations of the family training for free outdoors?," Max said.
If this fails and you live in London, Bristol or Edinburgh, we suggests you try Project Awesome, which is a free workout group that meets up a few times each week at 6:30am. You can just turn up in the morning without booking.
Fitness essentials
Everyone is welcome - regardless of their fitness level - and the classes are meant to be fun and spontaneous.
Also in London, Our Parks is offering free exercise classes by fully qualified and registered coaches.
The courses - which include box-fit, tennis and dance - last for one hour and are for all ability levels and ages.
They are run in most London boroughs.
Get up and get moving
Sitting down for long periods of time during a day can lead to a great number of health issues.
But it is easy to incorporate a few easy things into your routine.
"Get up from the desk or sofa and complete some kettlebell swings or 10 squats, use the stairs instead of the elevator," Max said.
"To put it simply, increase your heart rate and output more, and burn more calories," he added.
Establish a routine
All of the above will work, but only with consistency.
A PUNCH ABOVE What workout burns the most calories? We reveal top exercises for weight loss (and it’s good news if you HATE the gym)
Max said you should establish a realistic routine with manageable active changes and exercise points, and then build the intensity or amount of sessions and changes if you can.
"This will result in a healthier lifestyle, for free, that’s sensible and effective long term (not just for a month pre-holiday!)," he added.
We pay for your stories! Do you have a story for The Sun Online Money team? Email us at money@the-sun.co.uk or call 0207 78 24516