When it comes to getting in shape, many people think they have to do it in the gym. With so many websites out there like Weight Watchers Canada and Smooth Fitness offering up tips on how to get in shape, anyone can do it from the comforts of their own home. Below are some basics to help get you started on a healthier you, without the use of a gym.

Change Your Eating Habits

If you try to go on a crash diet, statistics show that you will most likely fail. The best way to change your eating habits is to gradually add new, healthier foods to your diet and slowly begin replacing the bad foods. You should also begin eating more frequently--five to six small meals a day instead of 2 or 3 large ones. When you begin to work out, your body needs proteins and healthy fats to keep you going. With the increased energy level, your metabolism increases and you are more easily able to lose the unwanted weight.

Make Time to Exercise

We all use the excuse that we do not have time to exercise but, the truth is you can exercise anywhere and always find time. Set aside some time, just a few minutes to exercise throughout the day. There are many exercises you can do at home and without any gym equipment to create a healthier, leaner and toner you.


You can do squats anywhere, and if you can get in a few sets of 10 each day, you will notice the results in the strength of your legs and the shape of your buttocks. In the morning while you are waiting for your coffee to brew, do squats. In the afternoon while you are in the break room at work, do squats. In the evening when you getting ready for bed, do squats. It takes only a couple minutes to do a set of 10, and if you can find time to do three sets a day, you will be amazed with the results.


If you are concerned you do not get enough cardio throughout the day, there are some things you can do to change this. Take the stairs instead of the elevator when you only have a few flights to go. Park further away from the store on purpose to get in some well needed exercise, and do jumping jacks or jump rope to increase your heart rate throughout the day.

Building Muscle

If you do not have access to weights and want to build muscle, there are a variety of exercises you can do at home. Use a chair to do sit ups to build strong arms and chest, and for a strong back, turn around as if you were sitting in the chair and hold the seat with your hands and lower yourself to the ground. Always do your exercises in sets and try to get in as many as you can throughout the day for the best results.