Women Over 40 - Losing Weight Without the Gym

You can become more fit and healthy with or without a gym membership. As a women over 40 myself, I was not too keen on making an entrance into the local gym.

Its true, many women over 40 experience weight loss success at health clubs or gyms, not because of the fancy equipment but because of the motivation they find there.

However, if you don't have the time or money for a gym membership, you can effectively sculpt a sexy physique and even enjoy yourself, without daily visits to a gym. It all has to do with your approach...

Losing Weight Without the Gym

1. Start your exercise regime with positive thoughts. Don't tell yourself, "I will never last 30 minutes." Instead if you're jogging or walking, imagine you're doing it on a beach or in a place you find peaceful and beautiful.

2. Always begin and end with stretching. You'll reduce the risk of over extending your muscles or getting muscle fatigue which will decrease soreness. It can also be helpful to end with a brief meditation while you slow your breathing. You may enjoy the cool down so much that you begin looking forward to your exercise routine.

3. While you're exercising, give yourself the talk test and make sure you are getting enough air that you can comfortably have a conversation. If it's too difficult or your breathing is fast and shallow, slow down. You are probably exceeding your target heart rate if you can't speak in a normal voice.

4. Mix up your work outs, varying the intensity and the activities. This will keep you from getting bored with your routine. It will also enable you to target specific muscle groups.

5. If you are interested in toning, use small dumbells which are relatively inexpensive at Target or Wal-Mart.

Tip: Make sure the weights are heavy enough that during the last few repetitions, you experience some difficulty.

6. Make your workouts fun. If you gather together friends who have similar fitness goals your exercise will be fun and social, and you will be more likely to make it a regular routine. It's also easier to stick to a weight loss program when you're surrounded by support.

7. Make sure you take enough time between workouts. Take at least two days off each week so your muscles have time to recover. If at anytime during your workout you experience pain, stop! If you experience excessive soreness after your workouts, lasting for more than a few days, talk to your doctor.

8. When you are dreading scheduled workout don't hesitate to mix it up. Do whatever it takes to "keep moving". You can walk, dance, jog, rollerblade, practice yoga or pilates, go for a moderate hike...anything you can do to move your body for a minimum of 30 minutes will help you get fit and will aid you in reaching your weight loss goals.

9. Celebrate as much as possible. It is not easy for women over 40 to lose weight so a positive attitude is crucial. Set small goals and every time you reach a goal, celebrate. When you "fall of the wagon" for a day and then fight to get right back on, celebrate. When someone compliments you on your weight loss progress, celebrate.

So, who needs the gym when you have everything you need to get healthy and thin right inside your own head and home?