With the New Years’ resolutioneers still crowding the weight room, it’s no wonder that going to the gym these days has lost its appeal. But that’s no reason to lapse on your fitness. Spring break is looming, so to get beach ready, here are a few ways to get in shape – without ever setting foot in a gym.

Eat healthy and early.

The first step to getting into shape begins in the kitchen, and it begins with breakfast.

Alice Bender, MS, RD, LD, and nutrition educator for the University Health Center, said that eating early in the day is important for maintaining energy levels and staying on track with fitness goals.

“Breakfast is my number one thing for a healthy diet,” said Bender. “You wake up having fasted for a number of hours, so you need to replenish your body’s energy.”

Bender said that breakfast should include carbohydrates to jumpstart metabolism, but also some protein to satisfy and get you through to the next meal.

“There’s something about eating in the morning that’s very satiating, and it really helps you through the rest of the day,” said Bender. “You’ll perform better in the classroom and in any physical activity.”

Chris Rosenbloom, R.D., Ph.D., and the Atlanta Journal-Constitution’s “Fit to Eat” columnist, agreed that a steady intake of calories throughout the day will optimize the effects of your exercise and help you stay on a fitness regimen.

“One of the biggest problems with college students is that they’ll go all day without eating, come home to an empty fridge, and then go out to eat something bigger and with more fat than they should,” Rosenbloom said .

Cooking at home can result in better, more balanced meals, but healthy choices can be found anywhere.
“An ideal healthy plate would be roughly one-fourth starch, one-fourth protein, and one-half vegetables, and you can find that at a lot of restaurants. But if you’re coming home and heating up chicken fingers and fries, then eating at home isn’t really doing you any good,” said Bender. For results, limit your intake of calorie-dense things like fried foods, sugary desserts and sodas.

At seven calories per gram, alcohol can also put a dent in any diet.

“Alcohol is dehydrating, which can be terrible for working out, but it also has a lot of hidden calories that might negate any improvement you’ve had in your fitness,” said Rosenbloom. “If you drink regularly, try curbing your alcohol intake to no more than one drink per hour and alternate with water to prevent significant dehydration.”

For goodness’ sake, walk!

The 2009 US Department of Health and Human Services guidelines say that all healthy adults should get moderate-intensity physical activity for at least 30 minutes a day, five days a week, in order to maintain health.

Matthew Grant, a fitness instructor at the University, said, “Any physical activity in which there is some kind of resistance, even if it’s just your body weight, will help you get in better shape.”

Walking to class or between classes is a no-brainer for the running-averse but just a few steps aren’t going to cut it. “Walking is only effective if you do it in at least 10-minute bouts, adding up to at least 30 minutes a day,” said Grant.

Studies have shown that exercise actually boosts energy levels and reduces stress, especially when it is done with consistency.

“Fitness and nutrition are often low priorities for college students, so it’s a good idea to put exercising in your planner like any other study session or meeting you might have,” Rosenbloom said.

Pull your weight.

Weight training also plays a big role in staying fit and looking good. “If you combine cardiovascular workouts with weights, the overall calorie burn is much higher during your workout and during the rest of the day,” Grant said .

Grant advises students to focus their exercises for an efficient workout.

“If you’re only going to do a few exercises, work on your core muscles, do one lower body exercise like squats, and do regular or modified push-ups. If [push-ups] are done correctly, it works every muscle in the upper body,” said Grant. Use large canned goods or water bottles filled with sand for homemade weights.

Bright Ideas

Even after the New Years’ crowd has cleared out, some people just don’t like the atmosphere of a gym. Staying as far away from the weight room as possible, Tom Davis, a senior history major from Atlanta, seeks out different ways to stay in shape.

“I just don’t see the point of paying to go work out or to go show everyone else how much you can lift,” said Davis.

Davis is a multi-tasker, taking opportunities for exercise wherever he can find them.

“There’s a lot of stuff you can do around the house for exercise. I sometimes end up doing wall-sits and using hand weights when I watch TV,” Davis said .

He also advocates returning to childhood for exercise ideas.

“If you haven’t climbed a tree in a while, you should. It’s probably a lot harder than anything you remember. Go run around with your friends and be a kid again; it’s fun and can definitely amount to a workout,” Davis said.

So it’s possible to get in shape without changing your life. “You get fit over time,” Grant said. “And every effort counts.”