Would you believe that real weight loss and noticeable muscle gain can happen without ever setting foot inside a gym? YES is the answer, and here is how I did it!
The concept sounded good on paper when I considered it, but to be honest, I had my doubts if a full-on weight loss and muscle-toning effort was going to be as successful outside of the gym as inside. After successfully pulling it off, however, I'm glad to say that not only is it possible, but it is recommended!
I figured this whole thing out about a month ago when I was getting ready to go on a mini-vacation to St. Pete Beach, FL. I had just moved to Daytona Beach, which is on the opposite coast of Florida, and I had just over 1 month before a long weekend that I had planned in St. Pete Beach. As most people do before a tropical vacation, I wanted to trim up a bit before the trip. However, after having just moved, I did not yet have a gym membership set up anywhere, nor did I want to workout at home.
How Did I do It?
Lower Body Exercise
Living in the beach side community of Daytona Beach, FL, I got into the habit of taking my bicycle almost everywhere. Pretty much everything that I do is within 3 miles of my house, so hopping on my bike is usually an option to get from Point A to Point B. My house is actually on the non-ocean side of the Port Orange Causeway, a steep climb over the Inter-Coastal Waterway that leads directly down to the water's edge of the Atlanta Ocean. The total one-way distance is about 2 miles, and I made that trip at least 2 or 3 times each week.
In addition, Daytona Beach "proper," i.e. – where the real fun is – sits about 8 miles north of my house. Well, I didn't move all the way down here not to enjoy the neighborhood, so I also resolved to go up to Daytona Beach on my bike at least 2 or 3 times each week. Now remember, most of Florida is pretty flat, so it's not like these trips were constant up and down hills – just steady pedaling. On the other hand, I usually had my 15-lb computer strapped to my back, in addition to water and other supplies that I would take each time I left the house for a journey on my bike.
Upper Body & Core Exercises
Although my "primary" work right now is on the Internet, since I do work for myself, I can decide each day what I want to do and what I don't. So it was as I was getting ready to go on my mini-vacation that I wanted to bring in some extra cash, so I hired myself out to do things such as helping people move, doing landscaping work, etc. I'm in pretty good shape, so it was easy for me to find work – people are always looking for a strong back and a good work ethic to help them out.
I ended up getting hired to help a guy "dig a ditch". I put that in quotations because the job ended up being much more involved than that, the ditch ended up being HUGE, and the guy I was working for turned out to be a really great guy whom I am glad to have gotten to know.
Digging ditches is very hard work, and given the fact that part of the ditch was in a very cramped spot where no leverage could be had, and the entire ditch was covered with gravel that had to be shoveled away before digging could even start, the job ended up being quite the workout!
Sometimes with his help, and sometimes by myself, we spent a combined total of over 5 full days working on the job. All of the following activities were part of the process:
- Shoveling
- Pushing
- Pulling
- Balancing
- Twisting
- Lifting
- Holding
Most of those activities were done with at least a huge shovel full of dirt in my hands, and often while perched precariously on loose rocks, sands, or gravel. Long story short, I worked really hard!
By the time I got home at the end of any of our work days, I was tired, sore, cut, bruised, scraped, and just generally beat up.
But I felt GREAT!
By intensely pushing myself to the max (I'm just a hard worker like that), not only did I push my body to the max, but after spending a very long time sitting in front of a keyboard, I pushed my mind to the max as well.
Nutrition
This part of the story cracks me up, because it is so "off the mark" that it's hard to believe it even worked. Basically, I ate whatever I wanted to.
A standard day was Pop-Tarts for breakfast, Burger King for lunch (large-size everything), and Ramen Noodles and hot dogs for dinner.
No 5 or 6 meals per day, which is my normal recommendation. No real healthy food to speak of, yet plenty of protein. No fresh fruits or vegetables of any kind. For an entire month!
The End Result?
After a month of riding my bike everywhere, working REALLY hard at outdoor labor, and basically eating like a bachelor, I had:
- Lost more bodyfat in a shorter period of time than ever before in my life
- Defined the muscles in my arms, shoulders, and legs to a degree they had never been before
- Built up my core stabilization muscles to a previously unheard of level, including visible musculature that had never been there before
- Proven to myself that I could still work as hard and push myself as hard as if I was 27 instead of 37
By the time I got to the party in St. Pete Beach, several of my friends commented on the fact that I had lost weight, clothes that had been snug even when I was a personal trainer now fit more loosely than ever, and I had the energy and the motivation to basically party like a rock star for 4 days straight.
So, am I recommending that you abandon all advice about structured exercise, proper nutrition, and scientifically-proven methods of weight loss and physical fitness? Hardly.
There is a time and a place for that type of training program, and I'm sure that I'll be back on that type of program eventually myself. However, in the meantime, if you're cramming for a family reunion, trying to lose the fat before a vacation, or just trying get to the bar before your belly does, consider just hopping on a bike and going outside for some good old-fashioned hard work.
You might just feel absolutely wonderful on top of the fact that you'll be accomplishing your weight loss goals at the same time!
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Hey Aaron,
As you know ‘weight-loss’ in its simplest form is ‘calories in’ versus ‘calories out’ and even though we don’t recommend your nutritional advice for the long term, clearly you got your desired result by expending more energy (calories out) than you consumed (calories in) for the trip to St. Pete Beach, FL.
Craig,
I agree 100%. I would never recommend this strategy over the long-term (nor do I intend on using it myself!), but it was a surprise at how effective it was over the short-term.
Aaron, I have to agree with you, manual labor will certainly do it. Prior to getting into SEO I labored as a landscaper for several years, and have to admit I was in really great shape. I am sure that many landscapers would be willing to take on part timers who want to get a little exercise, or as you did, loan yourself out to labor.
Adam,
Yeah, it is definitely hard work. Now I know why those guys are always in great shape!
I certainly wouldn’t want to make a career change, but getting out there once in awhile to lose some weight, build up some muscle, and be in the great outdoors is definitely a worthwhile experience.
Aaron, I’m doing something similar. I recently moved to an area where most of my life is within a 1.5 mile radius. I walk back and forth to work (3 mile round trip). Sometimes I walk down to church for noon day meditation (1.5 mile round trip). On the weekends I walk to the library, to lunch, dinner, just around, to the park. I wanted to become naturally active this year and I’m really getting into it. I love walking everywhere.
Best part, my body is slimming down
Cheers,
Nneka
Nneka,
Doesn’t it feel good to lose some weight and get some exercise someplace OTHER than a gym? I prefer to exercise outdoors, and even when I’m being more healthy (nutritionally) than I described in this article, I still try to get outside for exercise more often than inside.
[...] wrote in this post about weight loss success that I had by working outdoors, and I was very pleased with the results. [...]
Good old hard work can really pay off and improve your fitness level and you have proved that…
On top of that, Tom, it also makes you feel like you accomplished something at the end of the day!
Hi Aaron
Thanks for a great, common sense post. Recently there was a study in which a Harvard psychologist revealed to hotel maids, who thought they were not getting any exercise, how much they were actually doing on a daily basis through their jobs. Whereas they previously showed typical sedentary poor health, once they became aware of what they were accomplishing in a day, they suddenly started to drop pounds and lower their blood pressure. So, it seems part of the secret is what is called ‘mindful’ activity – being aware of how you are using your body, being fully engaged. Interesting stuff.
Hi, Rika!
Thank you so much for sharing that insightful study! It really does go to show that the mind is part of the process, and I think that is a point more people need to understand.
I know that given my own knowledge of personal training, calorie expenditure, etc., I was full cognizant of times when I was burning carbs for fuel vs. when I was burning bodyfat for fuel. That knowledge certainly helped me to stay focused on losing bodyfat during those periods.
[...] brrrrr!), freezing or sweating during days and nights in the desert while I was in the Army, doing manual labor for days on end in the Florida heat, or BRINGING IT with P90X, I have always been able to rise to [...]
[...] brrrrr!), freezing or sweating during days and nights in the desert while I was in the Army, doing manual labor for days on end in the Florida heat, or BRINGING IT with P90X, I have always been able to rise to [...]