Tricks to For a Lean Body and a Fat Wallet

Are you looking to get in shape, but don't want to spend money on an expensive gym membership? 

While there's no doubt that working out is beneficial for your health, the unpleasant truth is that looking your best can cost you a pretty penny. In fact, according to a recent survey, the average American spends $155 per month on their health and fitness! 

Luckily, you don't need to spend a fortune to get in shape. 

Check out this guide to learn how to exercise on a budget. 

Use YouTube Tutorials 

YouTube isn't just for watching cat videos. It's also a great resource for those looking to workout on a budget. Any type of workout video you can imagine, YouTube has it, from Pilates to HIIT to weight lifting. All you need to do is type in the kind of class you're looking for on YouTube, and you'll get tons of different options. 

And, all of these workouts are 100 percent free, but you just need to deal with the occasional ad. 

Here are a few top YouTube fitness channels you might want to check out: 

• Fitness Blender 

• Pop Sugar Fitness 

• 305 Fitness 

• Bodybuilding .com 

• Frugal Fitness TV 

• Livestrong 

• Yoga With Adriene 

• Chloe Ting 

• Body Project 

• P.Volve 

A lot of these channels use video marketing services like to get the word out about their workout programs, so there is no doubt that you'll find one you love. 

Make the Outdoors Your Gym 

If you live in an area with nice weather, then there is no reason you can't make the great outdoors your gym. And, we are not just talking about going for a walk or a run outside. There are plenty of other creative ways you can get in shape and get some fresh air. 

Here are some ideas: 

• Find a bench and do jump squats, lunges, toe taps, and inclined push-ups 

• If you live near mountains, go for a hike 

• Head to a local high school or college track and run laps or run up and down the bleachers 

• Find a set of stairs to run on 

• Find a hilly neighborhood and do some inclined sprints 

• Go for a bike ride 

• Go rollerblading 

• Head to a park or field and do some circuit training 

As you can see, there are a lot of ways you can make the outdoors your gym. 

Join a Sports Team 

If you're the type of person who finds traditional gym workouts boring, then joining a sports team is for you. And don't worry, you don't need to be a professional athlete to join a sports team and get in shape. 

Most places have city-run sports teams for adults of all fitness levels. While you'll have to pay a registration fee to join, this is only usually around $60. Some popular types of sports leagues you may want to consider joining include: 

• Tennis 

• Basketball 

• Soccer 

• Kickball 

• Dodgeball 

• Volleyball 

• Flag football 

Not only are sports leagues a great way to get in shape, but they're also a great way to meet new people and socialize. 

Invest in Home Exercise Equipment 

While a lot of people love going to the gym, there is no doubt that it is not for everyone. Not only does it cost a lot of money, but gyms can also be crowded, chaotic, and dirty. Plus, depending on where you live, it can be a huge hassle to commute to and from the gym. 

This is why we suggest bringing the gym to you by investing in some home exercise equipment. And don't worry, we are not suggesting you fork over $1000 for a state-of-the-art-machine. 

To get in good shape, all you really need is a good pair of dumbbells. There are plenty of dumbbell exercises that work your arms, legs, and core. Typically, you can buy a pair of dumbbells for about $20. 

But, if you are really on a tight budget, you can use items around the house as a substitute for dumbbells. Wine bottles, water bottles, and laundry detergent all get the job done. Or, you can even just use your own body weight to get in a great workout. Some great bodyweight exercises to try include: 

• Burpees 

• Planks 

• Lunges 

• Squats 

• Jump squats 

• Pushups 

• Crunches 

If you have some extra money to spend, you may also want to consider investing in: 

• Kettle bells 

• Foam rollers 

• A yoga mat 

• Mini exercise bands 

• A jump rope 

• A mini trampoline 

• Gliding core discs Ankle weights 

Again, most of these pieces of exercise equipment are very affordable, and they will get you a great total body workout. 

Follow Fitness Instagrammers 

When most of us think of famous fitness Instagrammers, we think of unrealistic looking models trying to push tea detox programs onto us. However, this definitely isn't the case for all fitness Instagrammers. There are many fitness Instagrammers out there who offer great free workouts that you can do from the comfort of your home. All you need to do is click "follow" and you will have hundreds of new workouts at your fingertips. Here are some top fitness Instagrammers to check out: 

• Alice Liveing 

• Mike Schiemer

• Nina Munoz 

• Kaylee Ullom 

• Kayla Itsines 

• Charlee Atkins 

• Melanie Stewart 

• Kelsey Wells 

• Ryan Goodkin 

• Lisa Goodkin 

• Ben Glinsky

While a lot of these fit Instagrammers offer programs and apps that you need to pay for, you will find that their Instagram pages offer plenty of free content to keep your body busy. 

Are You Ready to Exercise On a Budget? 

Now that you know how to exercise on a budget, it is time to get started. Before you know it, you will be slimmer and your wallet will be thicker! 

For more tips and tricks on how to stay in shape, be sure to check back in with our blog. Visit the Frugal Fitness section of our site right now for more ways to exercise on a budget.

How To Do A Handstand For Beginners

Staying healthy is top on everyone's mind these days, and while it is true that you don't have to visit the gym daily to exercise, you do need to adopt some physical routine that helps your overall health. And one of such method is yoga. Anyone familiar with some of the yoga poses will understand that it does help when you know the handstand. But you shouldn't only be interested in learning about it because you want to take part in a class. There are other ways learning the handstand will benefit you aside from being able to nail your yoga sessions. 

Let's face it, and there is a lot of physicality’s that go into being able to balance yourself while in an upside-down position. And not to forget, a bit of risk involved as well. So you want to ensure you take appropriate lessons if you are a beginner looking to learn the handstand. There are enough resources online to show you all about the secrets to becoming a pro. 

Still not sure if the handstand is something you should worry about, below are a few reasons why I beg to differ. 

Benefits Of The Handstand 

A good workout routine shouldn't always be hours at the gym, sweating it out. You could also have a few minutes to yourself indoors or at the backyard with some stretching exercises. And one of such is the handstand. Below are some of the benefits of the handstand. 

1. Blood Purification 

The process of hanging upside down reverses the blood supply in the body, which helps in its purification. This helps to keep the heart rate balanced and reduces blockages in the arteries. 

2. Skin Health 

Again, the reverse motion of blood flow helps with the cleansing of the skin. By detoxifying the liver, irritations under the layer of the cause causing pigmentation are wiped out. 

3. Improved Immunity 

The immune system also gets an upgrade each time you strike a handstand. All that tightness in your core region helps with improved oxygen retention in the blood, which allows acts as a boost in the body. 

4. Improved Strength And Confidence 

You get an upgrade in your muscle fibers and tightness in the abs and core region, which helps improve strength. And the healthier you feel deep down, the more confident you will be. 

5. Helps With Nutrient Digestion 

You can also benefit by way of easy digestion and bowel movement. All that tension in the mid- region loosens as soon as the reverse blood flow sets in. It is both therapeutic to the body as it cleanses out toxins out of its system. 

There are several other ways you stand to benefit from the handstand, and you surely want to try a few beginner lessons to see how it feels. Below are some easy beginner lessons to get you doing the handstand in no time. 

Beginner Handstand Lessons To Try 

So you have been reading all this while and think you want to give it a try, but before you go hanging upside down, you want to be careful to avoid getting yourself injured. So you want to begin by acquiring some protective gear to shield your head, face, knees, wrist, and elbows. 

You want to avoid trying to balance out on thick foam, and may consider using a mat to cushion your body while you try to balance. Some of the safety practices you want to consider include 

• Start by adjusting on a tree or wall; this helps you work your way to hanging straight up without any support. It also helps to break your fall while learning to hold your balance. 

• Try this exercise in the open where you have all the space you need without any obstacles nearby. 

• Always have someone around to be on the lookout and supervise and provide assistance when necessary. A friend at the gym or your six years old is a good enough assistant. 

Getting Into Position 

Most people start by standing with their backs against the wall and then slowly bringing the arms down to the towns with the palms touching the floor. The next step is to balance your hands on the ground by creating enough distance between them to strengthen the shoulders and back. Then gradually climb up the wall one foot at a time and trying to balance yourself as you go. 

You will need a wall as a beginner to learn the critical trick to the handstand, which is balancing. Keeping your feet together helps in breaking your fall and with your focus. Without this, you won't be able to get the right posture required to succeed with the handstand. You must caution when climbing up and down as hurrying things is the quickest route to an accident. You want to work your way gradually while relying on your muscles to determine how much longer to hold. 

You don't want to go hanging upside down immediately after a meal as you want your body to be light and free to support all that movement. It would help if you also took breaks between sessions to give your body enough time to recover from being in an upside-down position. 

Final Note On Handstands For Beginners

The handstand move is an easy routine that has a lot of positive effects on the mind and body. It doesn't require much to learn, and all you need is a mat and wall, and in no time, you will be hanging upside down without any help.

5 Simple Tips To Stay Healthy

Staying healthy, energetic and the fit is one of the most challenging tasks in the present era. Due to busy and fast lifestyles, many of us have a lack of time to spend in fitness-based activities and adopt healthy eating habits. Improper sleep, stress, bad eating habits, over usage of mobile devices, the workload is often lead to bad physical as well as mental health and restricts you to live a good life. 

Relatable. Isn't it? Often said as adopting healthy eating and fitness habits are now a big challenge. But how can one overcome this problem? How can one live a healthy life? We know there are so many questions wondering in your mind, and we are always your savior! Here we have come up with five simple tips that will help you to stay healthy and fit. Apart from that, if you have doubted that your boyfriend is cheated on you and you want to find the truth, and then check out how you can discreetly read all your boyfriend's text messages on your phone. After all, you can't stay healthy without knowing what's going on with your relationship!

But let's back to the point, so are you ready to explore these simple and smart health tips? 

Five Best Ways To Stay Healthy And Fit 

Tip 1: Pack Your Diet With Lots Of Fruits And Veggies

Loading g your diet with fruits and vegetables is a great way to start a healthy lifestyle journey. Fruits and vegetables, especially leafy greens, are a good source of nutrients, including antioxidants, proteins, vitamins and so on. According to WHO, eating vegetables and fruits every day is the best way to combat off severe health problems, including cancers, illnesses, and heart disease. So, try to make a habit of eating at least 5 fruits and vegetables in a day. 

Tip 2: Stay Hydrated

You can get good health and save your money by staying hydrated throughout the day. For this, you need to drink at least 7-8 glasses of water because it is a natural liquid and provides the advantages of nourishment, hydration, and so on. 

Moreover, water can boost brain function, release the toxins from the body, buildup muscles, provide weight loss, and maintain fluids. 

Tip 3: Manage Stress And Overall Mental Health 

Avoiding mental well-being and focusing on physical health is a very common mistake everyone makes. And that's the reason why most people are unable to live a healthy life. 

Don’t forget that mental health is a root of good health. Therefore, it's essential to control hypertension, stress, and anxiety in everyday life. 

Here you can read the top ways to improve mental health: 

• Exercising about 20 minutes daily 

• Spend time with close friends 

• Go to happy club 

• Take proper sleep 

• Be creative and experimental. 

• If you constantly feel sad, tensed, or depressed, go to a physician and share your feelings with him. 

Tip 4: Take Deep Sleep

Proper sleep is essential to stay healthy, and studies represent that lack of sleep causes many health issues, including kidney disease, obesity, and so on. 

Therefore, it's just to take a good and deep sleep. 

Are you unable to take good sleep? Try these things to improve your sleep pattern: 

• Avoid coffee consumption at night. 

• Sleep early as much as possible. 

• Avoid artificial lighting while sleeping. 

Finding any sign of insomnia or other sleep disorders? Please consult with your doctors as it can become a major problem in the future. 

Tip 5: Exercising

The body is the foundation of the brain and the soul, and no one don't want that foundation to break down! And nothing can be better than exercise to improve health. 

Moreover, according to studies exercising helps boost longevity, improve mood, and overall well-being. Try to do physical activities for about 20 minutes every day. 

Make sure that your workouts are interesting as you can do it with full energy. Some interesting exercises include: 

• Cycling 

• Jogging 

• Dancing 

• Hiking 

• Yoga 

The list of fun physical activity does not end here. There is so much you can do to stay fit and healthy. 

Summing Up Staying Healthy 

These were simple tips to stay healthy and active. So, what are you waiting for? Follow them properly and live a healthy life. Additionally, don’t forget to read How You Can Discreetly Read All Your Boyfriend's Text Messages On your Phone. 

Best of luck with your relationship and health!

The Secret Of Healthy Weight Loss

Losing your body weight is an effective way of fighting your health complications, and it is not easy to accomplish it. However, several practices can help you lose weight in different ways, like changing your lifestyle, which requires commitment. However, weight loss centers offer plans to help you manage your weight for long-lasting results. 

Have a look at the following strategies that you need to do to get your weight off gradually. 

Keep Food Journals 

This will help you know what to eat each day to reduce snack consumption and fewer empty calories. You can maintain your food journal by scribbling down what you should eat by using a piece of paper. You may also try to find a smartphone application that will keep you on track and accountable for your weight loss. 

Get Enough Sleep 

If your target is losing weight or fat burning, you should ensure that you get more sleep since less sleep will lead you to gain weight due to hormonal imbalances. Sleep deprivation increases your appetite causing you to eat more than your body requires. This changes glucose metabolism causing your body to hoard calories that are stored as fats. Thus it would be best if you slept at least eight hours to have healthy weight loss. 

Exercise 

A great way of losing weight is when you combine physical activity with having a healthy diet. The most popular exercise you can do is walk at least for an hour per day, ride a bike, train on aerobics, and lift weights. When you exercise each day, it will be possible for you to achieve your goal. Please do not overdo it, enjoy what you do to elevate your body's metabolism. 

Eat Breakfast Daily 

Skipping breakfast is not a strategy for weight loss, and instead, you are more likely to gain more weight. This is because you will end up overeating during the day. Make breakfast a habit to prevent cravings and random eating throughout the day. It's an important meal to start your day and a strategy for losing weight. 

Practice Mindful Eating 

It is important to sit comfortably and enjoy your meal. It would help if you did not eat around distractions such as watching TV or operating your phone. This contributes to consuming more calories because you are doing it for fun, not out of being hungry. For effective weight loss, you should plate your meal, even if it's a snack or a glass of water, and consume it slowly. 

Drink Fluids 

Drinking water before and during mealtime will help you in reducing weight. If you do not drink enough water, you may confuse feeling hungry for being thirsty. If you feel unsatisfied after eating you should drink a lot of water. Water consumption influences weight by decreasing the amount of food you eat, reducing your calorie intake. It is possible to lose weight when you drink about eight glasses of water per day and take fewer calories through foods like sodium-rich soup and salads with a lot of dressing. And drink extra water if you consume caffeine during the day. 

Lose The Weight For Good

With these strategies, it's possible to lose weight long term. Besides, Dr. Gregg can also help you to develop a weight loss plan to achieve your goals. Therefore, reach out to Florida Lakes Surgical to book your appointment today.

7 Cheap Ways to Stay Healthy for Less

Would you believe that a full three-fourths of Americans don’t eat enough fruits and vegetables? Are you one of them? According to research from the Office of Disease Prevention and Health Promotion, most Americans aren’t getting enough healthy foods, but are overdoing it on fat, sugar, and salt. If that is alarming to you, and it should be.

Staying healthy is vital for a long and productive life that allows you to enjoy the things you love. 

However, if finding ways to stay healthy is harder than it looks, you aren’t alone. Fortunately, there are plenty of things to do to stay healthy that won’t cost you a lot but will pay off in a big way when it comes to how you look and feel and quality of life.


1. One of the Best Ways to Stay Healthy is to Lose Weight

Of course, if you are at a healthy weight this doesn’t apply to you, but studies prove that over 93 million Americans are obese, with many more falling into the overweight category. For those individuals, losing weight is an important answer for the best way to stay healthy.

Dropping excess weight reduces the risk of many health problems, including heart disease, diabetes, arthritis, and many more. The best thing to do if you need to lose weight is to work with your doctor on an exercise and eating plan that is right for you. In Germany, for example, many doctors recommend keto dieting as a great supplement to burn fat and lose weight.


2. Exercise for at Least 30 Minutes Every Day

If you aren’t already working out every day, you should be. The average person should be getting 30 minutes of physical activity on a daily basis with two or three strength training sessions each week.

You do not need to join a gym. Going to the gym daily is a big commitment. You can still exercise if you are on a budget, time-poor, or don’t want to join a gym. Running, swimming, biking, walking, and jumping rope all count. Use a BPM beat finder to set your tempo for your fitness playlist. This will keep both your motivation and heart rate up. Pushups, planks, sit-ups, squats, lunges and crunches are all easy and free ways to build strength and muscle through your body.

There are plenty of resources to help you work out at home. Read tutorials and watch YouTube videos for ideas on how to put a routine together, how to work out without equipment, and how to achieve the correct form for the exercises you choose to do.


3. Make Healthy Eating Choices Most of the Time

If you are not overweight, it is important to keep the fat and extra pounds away. You don’t have to give up your favorites, but it’s a good idea to eat healthy most of the time. If you make the right choices on a general basis, you’ll have space for an indulgence now and then.

You should eat a variety of foods from each food group, including fruits, vegetables, whole grains, low-fat dairy, and lean protein. This ensures that you get enough of the vitamins and minerals that you need to stay healthy. Nutritious food doesn’t have to be expensive and is much more affordable than dining out.

Some people worry about the cost of healthy food thinking that fresh produce and lean protein are expensive but you can shop strategically to save money on food.

Buy generic brands whenever possible. Most of the time they are the exact same product at a much lower price. Buying frozen fish, chicken, fruits, and vegetables is another way to save. Shopping in season and buying in bulk can also cut your grocery bill without having to eat a lot of unhealthy foods.


4. Balancing Work and Play is also Important

If you are wondering how to keep healthy overall, you should be paying attention to your work/play balance. Work is important and can even be enjoyable if you find the right career, but it is important for your health to also take time for play.

Setting aside time to take a vacation, read a book, or engage in your favorite hobby is vital for your mental wellness as it gives you a break from any stress that work brings. Taking a break doesn’t have to cost a lot, but it sure pays off in a big way.


5. See Your Doctor at Least Once a Year for a Checkup

It is important to have a standing yearly appointment with your physician to stay on top of your health and help you watch for potential problems. If you have any health issues, you may need to see your doctor more than once a year.

It is also wise to take advantage of any free health screenings you are eligible for. It is a simple way to save money and check for problems like high blood pressure, diabetes, and much more. Look for free health screenings at local clinics or drugstores in your area.


6. Take Advantage of Free Health Apps When You Can

There is a huge array of apps for your smartphone or tablet and finding free ones is an easy way to stay within a budget while also watching your health. For example, you could download a calorie and food intake tracker so you can watch what you are eating. Or you could download a pedometer to keep track of the number of steps you take each day.

You can also find great free apps for healthy cooking, making shopping lists, and keeping track of weight loss or medications. There are also apps to help you sleep better and manage stress.


7. Watch How Much Alcohol You Drink on a Regular Basis

Sure, it is fine to unwind and enjoy a cocktail now and then, but it is not a good idea to imbibe all the time. Why? Because too much alcohol can lead to liver problems and has been linked to certain kinds of cancer.

Alcohol also has quite a few calories, which can add up and get in the way of your weight loss goals. At the same time, a few drinks lowers your inhibitions and that can get you in trouble when it comes to making the right eating choices.

Most experts say to limit yourself to two drinks per day, but you will be doing yourself a favor to cut back even more than that if you want to lose weight or you need to control a health condition. It might not be your favorite of the many ways to stay healthy, but it’s worth it and can help your frugal fitness by cutting costs.


Rounding Up Affordable Health Measures

The best ways to stay healthy for you are those you can incorporate into your lifestyle without feeling you are giving up or losing out. If you make being healthy a lifestyle, it is much easier to maintain a good weight, stay flexible in your joints, and keep your muscles and heart in good condition.

Learn more and find more ways to stay healthy without spending a lot of money right here on Frugal Fitness.

Good Ways To Stay Healthy With An Injury

A healthy lifestyle is important. Often one of the most instrumental elements of maintaining a healthy lifestyle is keeping up with it, even when it’s difficult. This is one of the reasons why suffering a serious or debilitating injury can be such a blow to your everyday life. The disruption to your healthy schedule may have you feeling like the world is crumbling around you and all your hard work to stay healthy is draining away. This is understandable and, while it is important for you to allow your body the time and rest it needs to recover, there are ways for you to take back some semblance of your healthy routine. This guide is here to help you do just that. 

Consider Getting Physical Therapy Exercise Equipment 

It can be frustrating to wait for particularly severe injuries to heal and even more frustrating waiting for your body to return to the way it was before. Fortunately, there are products and equipment designed to help your body along its recovery. Companies like Pre Pack Products offer a range of equipment designed to help patients along the recovery period, like their shoulder pulley range, which helps the recovery of both surgery patients and patients with shoulder injuries. 

Equipment like this can be a vital aid in your body’s recovery, boosting healing and helping you to remain healthy and active even while injured. It might be tempting, upon hearing this, to head out right away and get yourself some physical therapy equipment. However, it is incredibly important that, before you even consider using equipment like this, you consult with your doctor and ensure that any equipment you decide to use will be healthy and beneficial to your recovery. 

Do What You Can 

It is important for you to take things slowly after an injury. It can be tempting to try and push yourself to perform at the level you were before you were injured, but this will likely worsen your problems and cause your recovery to take even longer than it would have otherwise. 

It is better for you to work your way back slowly and do only what you are able to. A good way to get an idea of how much you should be exercising is to talk to your doctor or physiotherapist. As a trained professional, they should be able to guide you on how to begin exercising again without causing yourself further injury. 

Consider Swimming 

It may not be your go-to workout, but a low-impact exercise, such as swimming, can be an excellent way to ease your body back into regular exercise without putting too much strain on your injury. This is for a number of reasons, but one of the most pertinent is that swimming is not a weight bearing exercise, which means that you can safely exercise without putting undue strain on your injury as a result of your own weight. 

Further, swimming is an excellent combination of stretching and cardio, which keeps almost your entire body active. This makes swimming an excellent way to stay in shape, even with an injury.

6 Ways For Men To Boost Their Winter Health

With the nights getting darker and the cold weather creeping in, the motivation to stick to your usual healthy routine is probably at an all-time low, right? 

Rather than heading to the gym, it's way more tempting to order a takeaway and get comfortable watching a film. Whilst this may seem like a good idea at the time, the more it happens the more likely you are to slip out of your normal, nearly routine. 

Although it may not be possible to completely stick to your usual healthy habits, there are lots of things you can do to help encourage you to look after yourself over the winter season: 

1. Make Sure You Are Eating A Balanced Diet 

Although winter comes with lots of temptations (including Christmas and New Year), sticking to a balanced diet is incredibly important. As it is not as warm you are more likely to catch a cold, so eating a diet that is filled with nutrients will act as a defence against illness. 

Although you won't be able to do this every single day, making sure most of your week is balanced will ensure you're feeling fit and healthy all winter long. 

2. Get Plenty Of Exercise 

As it gets colder, motivation to work out is at an all-time low for most people. There is nothing worse than the thought of working out in the freezing cold or leaving the gym to sit in a cold car. With that in mind, try finding exercises that you enjoy that can easily be done at home. As you're already in the warmth and comfort of your own home, you'll feel much more inclined to work out first and relax afterwards. You could also opt for winter sports like skiing, skating, or snowshoeing. 

3. Make Time For You And Enjoy A Treat Now And Then 

Self-care may seem like it is aimed at women, but it's important for men to take time out to look after themselves too. Whether it means taking a bath after a long day at work or playing the latest release of a new game, self-care is whatever you want it to be. 

4. Keep As Warm As Possible 

Although this may seem obvious, keeping yourself as warm as possible is a great way to prevent yourself from catching any unwanted illnesses. Temperatures are really starting to drop and there is absolutely nothing wrong with whacking on the latter and keeping yourself cosy (and safe). 

5. Have Regular Check-Ups 

Going for a regular check-up is important all year round, but more so in winter. There are lots of different things that you need to be checking on the regular to see if you need and treatments for illnesses such as diabetes, hormone replacement and prostate cancer. 

For more information on hormone replacement therapy you can visit our Healthcare section.

6. Find A Good Work-Life Balance 

Finding a good work-life balance can be hard, especially over the festive period where things at work may pick up, as well as there being lots more invites to parties and special occasions. There are lots of ways to find a happy medium, which is incredibly important at this time of year as it's when people are most likely to suffer from burn out. 

Winter Wellness

Did we miss anything on winter wellness for men? Let us know if you use any of our cold weather tips and tricks to look after your nutrition and health on Twitter today #FrugalFitness.

I hope you enjoyed this blog post about ways for men to stay healthy and fit during the winter time and on a frugal budget.

Interested in more articles about how to stay healthy in the winter? 

Read Related Resources:

• Winter Workout Ways And Weight Loss Wisdom

• How To Prevent Overeating During The Winter And Holidays

Free Frugal Fitness Finds Below

7 Most Effective Weight Loss Ideas

Just about everyone wishes they could lose weight. It's not an easy journey, but it is possible to weigh less and get healthier. Here are some tips that can help you on your way, recommended by people who have gone through the process and have successfully lost a lot of weight. 

1. Count Your Calories 

Many people want to know the easiest way to lose weight. This doesn't require too much work; you just need to count how many calories are in your food! There are useful websites like cronometer.com that explain the full process of counting calories. 

The Most Effective Ways To Count Calories 

There are so many ways people can count their calories. Some people may not be able to afford a food tracker, so they can use some of these other options: 

• Use pen and paper to write down your calories. 

• Use an app on your phone. Some of our favorite apps include MyFitnessPal and Lose It along with the Frugal Fitness TV YouTube channel! 

• Count your micro and macronutrients: 

Protein: In general, people should eat about 0.8g of protein for every 1 pound they weigh. So if your goal weight is 160 lbs, try to aim for at least 128 grams of protein a day. 

Carbohydrates: There are 4 calories in a gram of carbs, so keep that in mind when counting your calories. 

Fat: Fat has 9 calories per gram, so when counting your macros or micros, use that number to determine how many grams of fat you should eat in a day. 

2. Get More Sleep 

Sleep is an underrated part of losing weight. Not only does this help increase motivation, but it helps your body recover from the day before. Getting enough sleep can be around 7-8 hours a night, however, you shouldn't aim for the minimum amount of sleep if it has negative effects on your health. 

The Top Ways To Get More Sleep 

• Get off your phone or tablet at least 1 hour before bed. The light from your phone stimulates your brain and makes you more excited (which means it's harder to sleep). 

• Make sure to keep a regular schedule, where you wake up around the same time every day. 

• Don't consume caffeine after 2 PM. Caffeine is a stimulant so it keeps you alert, which can make it harder to sleep. People do not realize that caffeine stays in your system for 5-6 hours, so it's important to cut yourself off sometime in the early afternoon. 

3. Get Moving More 

Often In order to lose weight, it's important to be active. Incorporate these fitness routines into your life. You can work out more or walk more often, but it's important to get moving more often and consistently. Try setting a daily alarm on your phone for 1 hour before bed and after you wake up every day. This will help you get out of bed and exercise, which is a great motivation to keep going! 

The Most Effective Ways To Get More Exercise In During Everyday Activities 

• Park further away from where you're going. 

• Take the stairs instead of the elevator, and make sure to do this regularly

• Instead of just walking around the mall, powerwalk! 

• Use your phone to track your steps so you can see how many steps you take in a day. 

4. Reward Yourself 

This advice is commonly overlooked, but it's important to reward yourself for doing well. It's not about the reward itself; it's more to encourage yourself to keep going. Think about what you want to do, whether it's a new product, a movie and dinner with a friend, or anything you deem fit. Just don't reward yourself with big cheat meals or days off that set back your goals and can lead to weight gain. 

The Best Ways To Reward Yourself Without Setting Yourself Back 

• Make a list of things you want or need for your next reward (e.g. new pair of shoes, an awesome shirt you've been wanting). 

• Make sure to reward yourself after you work hard/ accomplish something you've been working on. 

• One thing you can do is set up an Amazon Wish List that your friends/ family members can contribute to so you can buy a bigger reward. 

• Don't spend your whole allowance or paycheck on a big reward, since it can set you back. 

5. Get Rid Of Tempting Foods 

This should be one of the easier-to-do tips, but it can be just as important as the other tips. It's important to get rid of food that tempts you when you're trying to lose weight since temptation can lead to overeating and go way off-track from your weight loss goals. 

The Most Effective Ways To Get Rid Of Tempting Foods 

• Make sure all snacks and unhealthy foods aren't found in your room or house. It's hard to resist when it's right there in front of you!

• If friends or family members want some of these bad foods, try limiting portions so they're not tempted by larger quantities (e.g. only offer them a small amount). 

• Try giving away your favorite bad foods to people who will appreciate them (and can afford to treat themselves with something unhealthy)! 

6. Do A Cleanse 

For many people with a busy schedule, it's difficult to find the time to really focus on weight loss and lifestyle changes. 

If this sounds like someone you know, one of the easiest ways to lose weight is by doing a cleanse! This means cleansing from any food or liquid for an extended period of time (e.g. 3-5 days). The benefit of doing so is having an "elimination diet" where you can see if certain foods or liquids are really working against you or not. For example, some people who eat a lot of meat/ dairy may feel that they have acne problems because these foods clog the pores. In the end, it might be a good idea to try a vegan/ vegetarian diet, as many people have reported positive effects from those lifestyles! 

The Most Effective Ways To Do A Cleanse 

• Make sure you don't do it too long and make sure to stay hydrated (e.g. drink lots of water). 

• Make a social media post or a video about your experience and how it's going! 

• If you feel weak, make sure to eat some good fruits / vegetables / nuts to get some energy back along with more hydration. 

7. If All Else Fails Consider Surgical Intervention 

Weight loss isn't always an easy process, and for some people who have tried everything else, it may be a good idea to consider surgical intervention. It's especially effective in severe cases (e.g. morbid obesity) when people can barely move or maintain a healthy lifestyle with diet and exercise alone. For people who have tried every other option, surgery may be a great way to lose weight and give someone their life back. 

What To Know Before Pursuing Surgical Intervention 

Make sure to do your research first, since there are different types of surgeries with different effects. 

Some of the most popular procedures for weight loss include: 

Gastric Bypass - This makes the stomach smaller, limiting the intake of food and leading to weight loss. This process usually takes a few months to a year in order to see the best results. 

Gastric Banding - This makes the stomach smaller by putting a band around the top of the stomach to limit intake. This process usually takes about 2-3 months to see results. 

Laparoscopic Banding -  Involves using small incisions to reduce the size of the stomach, limiting intake and leading to weight loss. Laparoscopic banding is not reversible. This procedure is different from gastric banding in that you can adjust the band as needed. 

Jejunoileal Bypass - This makes the intestines smaller, limiting intake and leading to weight loss. 

Vertical Sleeve Gastrectomy - Removes a large portion of the stomach and can prevent overeating because it makes you feel fuller faster. 

Emsculpt NEO - Uses non-invasive ultrasound technology to remove fat cells from specific areas, like your abs, love handles, or butt. This procedure is quick and doesn't require anesthesia, making it one of the least invasive weight-loss surgeries. This procedure has been increasing in popularity because it doesn't require the same recovery time as other surgical options. 

Liposuction - Involves using a vacuum-like device to suck out fat cells. This is not considered weight loss surgery since it doesn't help people decide what they are eating or change their lifestyle in any way, but it can definitely be used in conjunction with other options. 

Weight Loss That Works 

Weight loss is never an easy journey, but with this collection of tips and advice, readers have a higher chance of success.  Always fully research anything you're changing about your lifestyle in order to be 100% sure it's the right choice for you, and of course, always consult your doctor before making any large changes.

How To Recover Faster From A Workout

Recovering quickly after an intense workout or race means you can begin your next training session faster and stronger. Of course, you’ll also greatly reduce the pain and discomfort that usually accompanies a “bad recovery” — sore muscles, aching joints, and a pounding headache, anyone? 

Unfortunately, knowing how to improve workout recovery isn’t something novice athletes usually focus on. Instead, the focus is generally on the workout itself and how to maximize its benefits. Taking time to look at your recovery can be a radical change for the better in the way you exercise. Here are some tips to help you get started with improved post-workout recovery. 

6 Ways to Improve Your Recovery (And Recover Faster) After Workouts 

1. Go Hard On Your Water Intake 

Many people who struggle to recover from their workouts aren’t drinking enough water. While it can be hard to chug while you’re exercising (many people end up with cramps, for example), drinking at least eight ounces of water while you work out can at least replace your sweat. 

To get the rest of your water in throughout the day, try to have a water bottle with you at all times. Also, consider drinking other liquids like milk, caffeine-free tea, and low- or no-sugar juices. All of these liquids, plus the water you drink, will keep your body hydrated and your muscles pliable so that workouts don’t cause as much harm. 

2. Eat A Balanced Diet

Eating a nutritious diet keeps your body strong and resilient — even after a tough workout. You’ll want most of your meal plates to be filled up with veggies. Supplement that with some meat or fish and a small portion of whole grains. 

Additionally, take a look at how much protein you consume on a regular basis. Most people aren’t getting enough. Naturally, the best sources of protein tend to be animal-based, so incorporate foods like chicken, turkey, lean beef and pork, fish, and eggs into your diet. Some nutritionists advocate matching the amount of protein (in grams) you get each day with your body weight (in pounds). It's important to get enough amino acids to help build and repair muscle tissue.

3. Consider Trying A CBD Topical 

CBD topical creams and gels can help alleviate the muscle pain associated with difficult workout recoveries. Not only does CBD (also known as cannabidiol) have natural anti-inflammatory properties to limit muscle and joint pain flare-ups, but it’s also good for reducing overall stress. It can fight nausea and even improve your sleep — both of which help with workouts as well. Find a Los Angeles dispensary that specializes in topicals and choose one that meets your needs to help recover from workouts. 

4. Get Regular Massages 

Pent-up stress in your body can often exacerbate sore muscles and joints after a workout. Therefore, if you can limit the stress and tension in your body and mind to begin with, you can often alleviate pain and discomfort after a grueling workout. 

Massages are good because they loosen up the muscles, improve circulation, and increase your overall relaxation. They can even increase alertness and energy. Many people make a plan of incorporating a massage into their post-race recovery period, which is a great way to make this transition much more comfortable. 

5. Try A Foam Roller To Relax Sore Muscles 

Foam rollers offer an easy-to-use technique for applying self-myofascial release (SMR). This reduces inflammation and can help with soreness and tightness. Many professional athletic coaches and physical therapists recommend using a foam roller directly after any type of workout. It can also be used as a warmup routine. 

To use a foam roller effectively, position your roller beneath the area you want to massage (the legs, arms, or lower back, for example). To apply the necessary pressure, use the body weight of that area of your body to pin the roller between you and the ground, then gently roll the roller to deepen the massage. 

This is a great frugally fit option since not everyone can afford consistent massages!

6. Get More Sleep 

There is a strong, established relationship between quality sleep and muscle recovery after a workout. That is, the better you sleep, the better and faster you recover. 

Experts recommend that most adults get at least seven to eight hours of sleep every night. Too little sleep can result in an inhibited immune system and less resiliency to both injuries and illness. 

Having trouble getting to sleep? Can’t seem to stay asleep once you get there? The problem could be related to screens. 

An increasing number of adults are spending hours every night on tablet devices and smart phones or in front of their computers or TVs. All of these devices emit a blue light, which tells the body that it’s daytime. 

This makes it harder for you to sleep well because the body won’t produce the natural hormones that help sleep kick in. Naturally, at night, you want your body to think that it’s nighttime! Therefore, limiting the use of screens before bed (for at least an hour, experts say) can have great effects. In turn, this can benefit your post-workout recovery by allowing your body time to heal and rebuild. 

Ramp Up Recovery Post-Workout

If you’re used to grueling workouts that leave you strained and sore for days, try the tips we’ve offered above. Not only will they almost certainly help reduce your recovery times after exercise, but they’re also sure to improve your health and wellbeing overall!

Finding A Gym Fit For Medical Weight Loss

One of the most complex medical conditions to manage is obesity. Whether you have high blood pressure, diabetes, or some other medical condition that can be helped by weight loss, it is essential to take care of your health both inside and outside the doctor's office. For many people, this means finding a medical gym in Sandy Springs, Georgia, that provides medical weight loss for men and women interested in getting healthy and living a long life. 

Making Sure The Gym Is Medically Supervised 

It's important to make sure the gym is medically supervised. Talk with your doctor before you choose a gym, and be honest about any health concerns or medical conditions that may need attention while working out. The best way to find one near Sandy Springs, GA, is to ask your physician for their recommendations. They'll know which gyms are safe and offer medical supervision. 

Be sure to ask about the gym's qualifications and certifications. You'll want to make sure that any medical weight loss program you're considering is medically supervised. It's also valuable to find out whether they are qualified, certified trainers who have experience dealing with obesity. Ideally, a trainer should deal not just with exercise but with the emotional and mental issues that come with weight loss. 

Find Out What Kind Of Support Is Available 

You'll also want to find out about any other medical services offered as part of their program. A good gym should be able to provide you not just a physical workout but an intimate coaching relationship, nutritional guidance, and stress management techniques for success. 

Ask About The Gym's Nutrition Program 

Finally, be sure to ask them what kind of nutritional support they offer as part of their services. It's essential to make a lifestyle change when trying to lose weight medically so your body can adjust more easily with changes such as dietary plans. 

How Often Should I Go To The Gym For Medical Weight Loss? 

You should go to the gym at least three times a week. The more you can work out, the better your results, so don't let excuses get in your way! Remember that if medical weight loss is going well, it's important not to overdo it and risk getting hurt - talk with the doctor before starting anything new. 

What Should I Eat Before Going To The Gym For Medical Weight Loss? 

Before going to the gym, try eating a high-protein meal. You should also keep your carbs low and avoid any sugar or processed food that might raise your blood sugar levels too quickly. 

Do I Need Special Clothing For Medical Weight Loss? 

If you're just working out at home, then regular clothes are fine - but if you are exercising at the gym, you'll want to be sure that your clothes are comfortable and don't restrict movement. The best options for women include a supportive sports bra and shorts (or leggings) with a T-shirt or tank-top. Men can wear a pair of sweats or basketball shorts with the shirt of their choosing. 

A good pair of running shoes is also advised. When picking your shoes, do your research to know which pair will provide the best support for your foot shape. Also, consider insoles to place in your shoes for optimum comfort.