It’s also worth waiting for gym membership deals, which don’t just happen in January. Some gyms will offer family deals, partner deals, or basic package deals throughout the year. Depending on how you want to work out – and whether you can wait to sign up – this might be the way to go.
Bulking up
With food bank use soaring and supermarket prices skyrocketing, many people are having trouble getting enough to eat. Sticking to your macro or calorie targets might feel a bit trite in the middle of this, but evidence has shown working towards a goal is great for your self-efficacy, so stick with it.
“Buying in bulk is always going to help people on a budget. The frozen section is your friend,” says David Wiener, nutrition & training specialist. “Whether it’s fruit, vegetables or meat, it will be cheaper than buying fresh.”
But what about hitting protein targets? The average man needs 55g of protein per day, just to maintain his bodyweight. But these days chicken breasts ain’t cheap.
“There are choices you can make to up your protein intake which don’t involve bulk buying chicken,” says Wiener. “Sardines are a great, affordable option. Oats are also high in protein, low in cost, and very versatile. Cottage cheese is also underrated, and is a great choice to add to salads to increase your protein intake. For every dinner you make with chicken or turkey, mix in some lentils, which are low in price, yet high in protein.”
Do what you can
If you’re really trying to save, you don’t need to step foot in a gym, or speak to a PT at all. Walking is obviously a free way to move – Wiener suggests a good podcast and a scenic route to keep it fresh.
Ditto, calisthenics. “Bodyweight exercises are a cost-effective way to workout and can be incredibly intense – it’s perfect if you’re a fan of HIIT training,” says Wiener. “The short bursts of exercise that make up a bodyweight routine have been proven to help with weight loss more effectively than long cardio sessions.”
With many parks offering pull-up bars, it’s easier than ever to start. You could even combine it with a run, stopping every time you see a bench to perform some tricep dips or raised push-ups.
Ultimately, the only limit is your creativity.
The workout
To help you get started, Wiener has put together this ‘ATROPOS’ workout, which you’ll aim to complete as fast as possible while maintaining proper technique. The good news is it’s equipment free and you can do it anywhere. The bad news is, well, that’s a lot of scissor kicks…
Round 1 – 40 x Crunches 40 x Reverse Lunges 40 x Scissor Kicks 40 x Squats
Round 2 – 30 x Crunches 30 x Reverse Lunges 30 x Scissor Kicks 30 x Squats
Round 3 – 20 x Crunches 20 x Reverse Lunges 20 x Scissor Kicks 20 x Squats
Round 4 – 10 x Crunches 10 x Reverse Lunges 10 x Scissor Kicks 10 x Squats
Crunches
1. Start lying on your back, feet on the ground with your hands behind your head, keeping your feet about hip-width apart.
2. Crunch up and bring your hands to touch your knees
3. Touch your hands to the ground behind your head
4. Count one rep with your hands touching your knees
Reverse lunges
1. Start standing upright
2. Step back with one foot, keeping your front foot flat on the ground|
3. Make sure your back knee touches the ground, below your hip
4. Alternate your lunging leg
5. Count one rep when you return to a standing position, one side counts as one repetition
Scissor kicks
1. Start lying on your back with your legs straight and arms at your side
2. Lift your head, keeping your shoulder blades on the ground
3. Ensuring you keep your legs straight, lower back on the ground and core tight, lift your feet off the ground
4. Keep your feet lifted and cross one foot over while lowering the other
5. Alternate sides
6. Count one rep when one leg Is above the other, with one side counting as one repetition
Squats
1. Start standing with your feet shoulder-width apart, toes pointed outwards and back straight
2. With your hands off the body, lower down until your hips are below the knee
3. Keep your weight towards your heels and count one rep when you return to a standing position;
