Losing weight without a gym - EMTLife.com - The #1 Online Forum for EMS-Related Discussion

CountryGirl · 06-18-2011, 02:12 PM

Hey everyone I'm 23 yrs old 5'2" and about 175lbs. I start school to be an EMT-I / Firefighter in august and I would like to be in better shape by then but I don't have the money for gyms, exercise plans, meal plans etc. So I was wondering the best way to get in the shape I need to be in by august? Any help would be awesome!
Thanks

MrBrown · 06-18-2011, 02:15 PM

Three words: Eat to Live

CountryGirl · 06-18-2011, 02:17 PM

Eat to live? What's that mean?

Robb · 06-18-2011, 02:22 PM

You don't need a gym. Body weight exercises like pushups, pull ups, bench dips, jogging, things of that nature.

And eat healthier, you don't need a specialized eating program, search around on the net for diet plans to get yourself started.

**abckidsmom** · 06-18-2011, 02:52 PM

Its summer, so its cheap: eat more than 80% fruits and veggies, the more raw the better. Stay hydrated, and only eat as many calories as you need for life. Make sure you're getting enough protein if you'll be working out hard, though.

If you aren't already running, check out couch to 5k (search C25K on google)...its a great intro running plan.

Also, if you're serious about the body weight exercises, go to 100pushups.com and follow their plan. They have setups, too, and when I faithfully push myself on those plans I see a lot of improvement. A friend made it all the way to 130 pushups not long ago, just by adding more in their pattern. She's short and light, and totally ripped, though.

mycrofft · 06-18-2011, 04:03 PM

All of the above is good. If you can't run, walk and walk and walk, get up early to avoid the heat at first or fit around your schedule.
Shifting your diet away from fat and excessive starch/sugar can be done cheaply by eating less at table and munching on veggies and drinking tea or juice betwen meals. (Watch the juice, lots of sugar and limited nutrients). You do not need special muscle supplements unless you have metabolic trouble like gastric bypass etc.

Lifting/upper body is neceesary for fire school. Ditto lifting technique and leg strength, you are going to be doing some ladders and stairs with loads. Look it up before you plunge in, and do not burn yourself out. (Watching inmates make "home gyms" from empty bleach bottles and trash bags and water plus running and situps/pull ups, I'm pretty sure it isn't beyond anyone's reach. One gallon water equals 8.33 lbs, you'll need that for fire school too).

Maybe a local high school coach or park coach or someone can help you set a regimen to follow and be your "Jedi Master"?

If you are "punching it", especially at first you will need to rest the muscle groups you are working to allow anabolism to overtake catabolism (e.g., after you use up muscle fiber, your body will replace it with even more, given rest and diet for a day or two).

Keep a little journal, you can check your day's goals as you warm up, then record your accomplishment during your cool down period.

Been there, done that. Good luck.

ArcticKat · 06-18-2011, 05:22 PM

I used to weigh 250lbs. Then I cut out junky snack foods like chips and popcorn and started walking 7,000 to 10,000 steps a day. Worked from 10 pushups the first week to 30 within the month, 30 situps to 100. I've lost 6 inches off my waist and 40 pounds since the new year. My goal is to reach 200 and stay there.

**abckidsmom** · 06-18-2011, 05:30 PM

Quote:

Originally Posted by ArcticKat

I used to weigh 250lbs. Then I cut out junky snack foods like chips and popcorn and started walking 7,000 to 10,000 steps a day. Worked from 10 pushups the first week to 30 within the month, 30 situps to 100. I've lost 6 inches off my waist and 40 pounds since the new year. My goal is to reach 200 and stay there.

Good for you!

ArcticKat · 06-19-2011, 12:47 AM

Thanks mom. What I like best about it is that I can still eat what I want for regular meals. I just had to cut out the crap between meals food.

Too Old To Work · 07-09-2011, 10:42 AM

All good advice. You're young, so now is the time when it will be easy to lose weight and teach yourself healthy eating habits. Fresh fruits and vegatables, low carb foods.

Exercise every day. Get a cheap bike (and a helmet) and ride. It's good exercise and easier on your joints than running is. 30 minutes a day every day to start.

06-18-2011, 02:52 PM	#5
abckidsmom Community Leader Dances with Patients Join Date: May 2006 Location: Virginia Posts: 3,137 Training: EMT-Paramedic	Its summer, so its cheap: eat more than 80% fruits and veggies, the more raw the better. Stay hydrated, and only eat as many calories as you need for life. Make sure you're getting enough protein if you'll be working out hard, though. If you aren't already running, check out couch to 5k (search C25K on google)...its a great intro running plan. Also, if you're serious about the body weight exercises, go to 100pushups.com and follow their plan. They have setups, too, and when I faithfully push myself on those plans I see a lot of improvement. A friend made it all the way to 130 pushups not long ago, just by adding more in their pattern. She's short and light, and totally ripped, though. __________________ Dana

06-18-2011, 04:03 PM	#6
mycrofft Premium+ Member Grumpier YET old Bolshi Join Date: Jun 2008 Location: Central California Posts: 9,392 Training: Rusty EMT-Ambulance	Common subject, check SEARCH too. All of the above is good. If you can't run, walk and walk and walk, get up early to avoid the heat at first or fit around your schedule. Shifting your diet away from fat and excessive starch/sugar can be done cheaply by eating less at table and munching on veggies and drinking tea or juice betwen meals. (Watch the juice, lots of sugar and limited nutrients). You do not need special muscle supplements unless you have metabolic trouble like gastric bypass etc. Lifting/upper body is neceesary for fire school. Ditto lifting technique and leg strength, you are going to be doing some ladders and stairs with loads. Look it up before you plunge in, and do not burn yourself out. (Watching inmates make "home gyms" from empty bleach bottles and trash bags and water plus running and situps/pull ups, I'm pretty sure it isn't beyond anyone's reach. One gallon water equals 8.33 lbs, you'll need that for fire school too). Maybe a local high school coach or park coach or someone can help you set a regimen to follow and be your "Jedi Master"? If you are "punching it", especially at first you will need to rest the muscle groups you are working to allow anabolism to overtake catabolism (e.g., after you use up muscle fiber, your body will replace it with even more, given rest and diet for a day or two). Keep a little journal, you can check your day's goals as you warm up, then record your accomplishment during your cool down period. Been there, done that. Good luck. __________________ "Next!?"

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06-18-2011, 02:12 PM	#1
CountryGirl Forum Crew Member Join Date: Jun 2011 Location: Henry Co. Ga Posts: 33 Training: NRAEMT	Losing weight without a gym Hey everyone I'm 23 yrs old 5'2" and about 175lbs. I start school to be an EMT-I / Firefighter in august and I would like to be in better shape by then but I don't have the money for gyms, exercise plans, meal plans etc. So I was wondering the best way to get in the shape I need to be in by august? Any help would be awesome! Thanks

06-18-2011, 02:15 PM	#2
MrBrown Forum Deputy Chief Join Date: Jul 2009 Posts: 3,929	Three words: Eat to Live

06-18-2011, 02:17 PM	#3
CountryGirl Forum Crew Member Join Date: Jun 2011 Location: Henry Co. Ga Posts: 33 Training: NRAEMT	Eat to live? What's that mean?

06-18-2011, 02:22 PM	#4
Robb Premium+ Member Youngin' Join Date: Sep 2010 Location: Nevada Posts: 5,843 Training: EMT-Paramedic	You don't need a gym. Body weight exercises like pushups, pull ups, bench dips, jogging, things of that nature. And eat healthier, you don't need a specialized eating program, search around on the net for diet plans to get yourself started.

06-18-2011, 05:22 PM	#7
ArcticKat Forum Captain Join Date: May 2011 Location: Saskatchewan Canada Posts: 470 Training: Paramedork	I used to weigh 250lbs. Then I cut out junky snack foods like chips and popcorn and started walking 7,000 to 10,000 steps a day. Worked from 10 pushups the first week to 30 within the month, 30 situps to 100. I've lost 6 inches off my waist and 40 pounds since the new year. My goal is to reach 200 and stay there.

06-19-2011, 12:47 AM	#9
ArcticKat Forum Captain Join Date: May 2011 Location: Saskatchewan Canada Posts: 470 Training: Paramedork	Thanks mom. What I like best about it is that I can still eat what I want for regular meals. I just had to cut out the crap between meals food.

07-09-2011, 10:42 AM	#10
Too Old To Work Forum Lieutenant Join Date: Aug 2010 Location: Not where I work Posts: 187 Training: EMT-Paramedic	All good advice. You're young, so now is the time when it will be easy to lose weight and teach yourself healthy eating habits. Fresh fruits and vegatables, low carb foods. Exercise every day. Get a cheap bike (and a helmet) and ride. It's good exercise and easier on your joints than running is. 30 minutes a day every day to start.