Today we are bombarded with ads telling us that there is that particular service, fitness center or product that we need to help us get those extra pounds off and get fit. In the United States, we spend over $ 60 billion per year trying to lose weight. Gym memberships and structured diet plans can be great if you have the time and money. But is all this necessary? Does losing extra pounds and getting fit really require spending hours at a gym, or in front of a T.V. doing insane exercises, or paying for prepackaged, smaller meals, and following severely restricted diets? The problem with fitness and dieting is that it has become much more complicated and expensive than needed. This causes many to become discouraged and just quit. The average gym membership requires an extended contract and costs about $55 per month, and 70% of the members don’t use it.
In his book THE 4 HOUR BODY, Tim Ferriss offers a simplified way to get fit and lose weight. Tim states that “It’s obvious that the rules require some rewriting”, and that’s exactly what Tim Ferriss did. He describes in his book, the MINIMUM EFFECTIVE DOSE (MED); the smallest dose that will produce the desired outcome. Wether it is burning fat, weight loss, or building muscle mass, applying anything other than the minimum effective dose is wasteful. I am not going to review Tim’s entire book here, but I do recommend reading it and using it as a reference. The point is that fat loss, strength building, toning, and developing a total sense of well-being, doesn’t have to cost a lot of money or take a lot of time. Expensive and complicated diet plans? One popular national diet system cost as little as $36 for a 2 month program. The problem is that once you buy their food and have it shipped, it cost $ 2,000 for six months. Can you lose weight without a structured, expensive plan? The simplest idea is just to eat less. Sounds too easy, and it is, yet millions of people do it regularly. Try portion control. Don’t buy the bad stuff, and it won’t be there for you to eat. One successful method is to cut your portion in half. Even if you are eating out where portions are very large, divide your plate in half and ask for a “to go” box and take the other half home to eat another day. Start with a salad first and eat slower. You’ll be amazed how quickly your hunger signals adjust to eating smaller amounts. The truth is that once you’ve made up your mind that you are going to lose weight and get fit, the rest is pretty simple. Expensive fitness equipment and gym memberships? Are you taking a brisk walk daily? Are you doing sit ups, jumping rope, or doing air squats at home or your office? With as little as a 5-10 minute per day work out you can quickly tone your body and start achieving your desired goals. In a recent study published in the Journal of the American College of Cardiology, researchers found that people who run as little as 5-10 minutes a day at a pace of just 10 minutes per hour, or slower, will add years to their life.
Start slow and enjoy the results. It doesn’t have to cost a small fortune and take a lot of time. There are many free weight loss and fitness resources available. First make up your mind to get fit and develop a set of personal goals. Write down those goals. Review your goals every day and do not get discouraged. Picture yourself as the healthy, fit person you want to be, and your goals will be achieved.