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How to Get in shape without going to the gym
by Adestratore Didoneita
http://www.allenfitness.com

If you want to get back in shape without the embarassment
of going to a gym where fitness geeks hang out, then you're
in luck.

You can lose weight, get stronger and become fit without
going to a fitness center or doing exercise videos at home.

The key is walking up hills and doing exercises that
use your body weight as resistance.

Now, before you say that it won't work, listen for just a
minute. If you make your body do what God designed it to do
you will start getting back into shape naturally.

Here's a simple, easy to follow program that only takes 10-
12 minutes per day and will get you started:

Look around your neighborhood and find a hill that is not
as steep as Pike's Peak, but not as flat as the desert. A
simple incline about as long as a football field will do
just fine. Now, Walk briskly up the hill and back down.
Up the hill and down equals 1 repetition. You can do that
can't you? Do 5 repetions up and down the hill. You should
get your heart rate up quickly. When you are done with your
reps, you will have walked a little more than 1/2 a mile.

Your hill walking should take you around 15 minutes
depending on your fitness level and how fast you can walk.
Once you can do the 5 repetitions without being winded, you
should start jogging up the hill and then eventually
running. Finally you will want to sprint at 3/4 speed up
the hill.

You will lose weight by walking up the hill, but the weight
will melt off by sprinting up the hill. Sprinting up hills
releases the same hormone that was in your body when you
were younger and thinner.

You should Walk the hill every other day. Take off at least
one day per week from exercising so your body can recover.

Next, you need to do bodyweight exercises on the days you
don't walk the hill. Two good exercises are pushups and knee
bends. Just try to do 4 or 5 of each at first or do
as many as you can/ If its been a while since you exercised
you will find these exercises to be hard, but stick with it.
The trick is not to go down as far far at first. Let your
body start building muscle without hurting yourself.

For instance, on the knee bends, only go 1/4 of the way
down, not all the way down. You will start to strengthen
your legs, knees, thighs, etc. After a short time, you will
be able to go deeper.

At first, just do the pushups and knee bends twice a week.

Within a very short time, you will start to see a dramatic
difference in how you feel. Soon you will see a difference
in how you look as well.

Just do something, anything. You didn't get out of shape
in a week and you won't get back into shape in a week
either. Be patient with yourself, exercise consitently and
you will see the results you want.
won't get back into shape overnight either.

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