For many getting into shape is as easy as getting a gym membership and boom, the fat just melts away. Right? But what if you are a little shy to exercise in front of people or simply cannot afford gym fees?
Before you sink into a panic, you can still build a ripped and or toned muscular body without gym equipment.
Being physically active is one of the most important things you can do for your health, says fitness enthusiast and Cape Town health influencer Siphosihle Tinzi (24).
She attributes her love of fitness to her younger self. “For as long as I can remember, fitness has been a part of my life. I was always athletic in primary school, running 100m, sprinting, and doing high jump and shot put,” she says. “My aunt’s house is packed with my athletic achievements.”
“Over time fitness health for me became a habit. It was amazing how much improvement I was able to achieve once I combined nutrition with exercise and made it a lifestyle.”
Start small
If there is one thing we can learn from the imposed restrictions during the peak of the pandemic, it is that some things are a luxury we can live without because we can do home workouts, says Tinzi.
“If you’re not sure where to begin, start by increasing your water intake and decreasing your food portions. Get into the habit of detoxing because it helps clean out your system. Begin at home with squats and a walk around the neighbourhood.”
Do this at home
You can start with doing of few of these exercises and increase the number it as you get fitter.
50 jumping jacks
40 sit-ups
30 squats
20 push-ups
10 burpees
These bodyweight exercises are a great way to train at home without the need for gym equipment, she says.
“I started working out because I wanted to lose weight and keep my body active. Whether you’re trying to maintain or lose weight, the most important thing is to eat nutrient-dense foods. We frequently consume foods that are lacking nutritional value, such as processed foods like burgers and fries. Instead, we must supplement these foods with healthier alternatives,” advises Tinzi.
Do the most with what you have
“One of the most common misconceptions about a fitness lifestyle is that in order to achieve your desired body, you must eat less, eliminate certain foods from your diet, or go on an extreme diet. Your body requires a healthy balance of sugar, carbohydrates, fibre, protein, and other vitamins, which you can obtain from a well-balanced diet.”
Lusanda Sondlo (30), a professional rugby player based in Cape Town, says you don’t need fancy equipment to get your heart pumping. Just wake up and take a quick jog, push-ups and sit-ups in the morning.
“Cardio is crucial because it improves an athlete’s ability to use oxygen for extended periods of time to maintain activity. It Improves overall endurance for physical activity and as you get fitter, activities like hiking or jogging will become easier,” says Sondlo.
If you want to see visible results, you must be disciplined. Sondlo says, “Make it a habit to stick to a routine, whether it’s morning jogs, which I enjoy, or evening jogs.
“However, you must be careful not to injure yourself because if you do not know which cardiovascular exercise should be performed at high intensities and proper rest is not included, your body will not have enough time to recover, resulting in prolonged fatigue and poor performance.”
