|The Lounge | Champions | The Wire | Schedule | Audio | Arcade | The Top Ten | Historical | Email | Video|
10 Tips: How to Get in Shape without Sweating
Tip #1: The *Brazilian move*.
The good thing about this move is that you don't need to go a gym to do it, you don't even need to find time in your day.
Because you will do this move while you brush your teeth!
How does it work:
Standing straight in your bathroom, bend your knees slightly.
Tilt your hips forward while contracting them, then pull them back.
Remember to make a very strong squeeze when you finish the forward move.
As you brush your teeth a minimum of twice a day, that's 6 minutes a day of Brazilian move.
Along with a healthy eating, this will guarantee you will get a nice rear for this summer, yeah!
Tip #2: Use your Hands!
There are some chores you would be better off doing by hand!
For instance, washing dishes by hand will burn 78 calories per half hour.....
Knowing that a pound is about 3,500 calories, and assuming you will wash dishes half an hour over 45 days, you will have lost 1 pound without knowing it....(translated on a year, this amounts to about 8 pounds!)
Tip #3: How to get your 60 minutes of accumulated exercise a day?.
The General Surgeon's orders are to get 60 minutes of accumulated exercise per day (this can be sliced up into 6 small walks without any problem).
Beside burning calories, when you walk you will build the big muscles of your lower body.
Muscle tissue uses up more calories to maintain than fat, even at rest.
Again, you don't have to go for a 60 minute walk if you don't fee like it.
You can slice it up into 4x15 minute walk:
-1- one at home when you wake up (will also help wake up even more :o)
-2- two at lunch time to go to your lunch place and to come back (just select a place that's 15 minutes away from your office)
-3- one in the middle of the afternoon to help you remain focus until the end of the day.
Tip #4: Manage your food cravings by being proactive!!!
Your body produces endorphins when you do aerobic exercise -- which means getting your heart rate up for at least 20 mn.
Aerobic exercise produces endorphins, body chemicals that induce euphoric and pleasurable feelings. These are the same chemicals produced in response to eating fat/sweet foods.
Tip #5: Improve your posture
This is a great exercise to improve your posture hereby making you look great when you walk, when you are on the beach, when you enter a business meeting room.
On a yoga mat, stand straight.
Breath a few times: inhale, exhale, inhale, exhale slowly.
Tuck your toes under and push back into a low squat, with fingertips lightly touching the floor.
Drop your chin so it's relaxed toward the chest.
Slowly rise from the squat position by pushing your heels toward the floor until your torso hangs froward and down.
Keep the knees slightly bent and aligned over the center of each foot.
Breathe, relax the upper body, and hang like a rag dool.
Inhale in that position.
Exhale as you engage your powerhouse and slowly roll up to a standing position.
When you are standing, straighten your knees with your arms relaxed at your sides.
Inhale once again, and as you exhale, rise slowly to balance on the balls of your feet.
Breathe, relax the shoulders, and maintain this balance for several seconds.
You can do this exercise 3 times each time you finish a work out.
It may sound complicated by reading this text; I suggest you print this tip, take it with you wherever you do your workouts, do it once with the paper and once you have understood the move, re-do it without reading.
Tip #6: Easy 6-pack abs
I have been doing 100 abs a day since I was a teenager. As a result I have a 6-pack without having to sweat over abs sessions at the gym.
Those who know my approach to body strengthening know I am a *lazy* person when it comes to getting in shape.
How long do 100 abs take to perform? Depending on the move and the speed with which you do them, it will take you anywhere between 90 seconds to 3 mn.
You don't really need to warm up before such a short session therefore you can decide when to do them without having to re-arrange your day around this very very short session.
Suggestions per day:
20 straight crunches (your hand supporting your head, not lifting it).
20 straight crunches with a stop of one second at mid- raise.
40 bicycle moves alternating right elbow/left knee and left elbow/right knee.
20 seconds in the V-Pilates position: you rest on your bottom in a balanced position with your legs straightened out and your arms reaching out straight and parallel to your legs.
This sequence allows for deep abs (V-Pilates), superficial abs (crunches) and obliques (bicycle) to be worked on every single day.
Tip #7: Short is good!
As part of My Private Coach weight loss approach, mini- workouts (or MetaBoost as I call them) can do wonders for those who don't feel like sweating for hours in a gym.
"Something is really better than nothing. If I come in and I can work out vigorously for 30 minutes, I would consider giving it a try," said Dr. William L. Haskell, an exercise researcher and professor of medicine at Stanford University. The express workouts typically require only one set of 8 to 12 repetitions instead of the 2 or 3 sets of 8 to 16 repetitions that physiologists recommend for an optimum workout. " Copyright the Associate Press - 12/15/2003
Still, these MetaBoost workouts should come in addition to the daily 60 recommended minutes of accumulated exercise.
Write to email@example.com if you wish to receive FREE MetaBoost cards.
Tip #8 : 10,000 steps a day keep the doctor away!
Invest in a pedometer and make sure you are getting these famous 10,000 steps I have been brainwashing you for the past weeks!
10,000 steps start when you wake up. Wear your pedometer on your waist a all times.
10,000 = 3 miles = 300 calories approx (a little bit less than a bagel).
Take advantage of all opportunities to walk: choose your lunch place 10 mn further, get off the bus 1 stop before, take a 5 mn break every hour or so and go a *around the block walk*. Everything counts towards this daily goal.
You will not lose weight (this is not enough really) but you will prevent new pounds from accumulating and you will improve your general health.
No sweating required!
Tip #9: Invisible chair day
Each time you get to be by yourself, sit against a wall without a chair and hold the position for 1 minute.
Try to do this 3 times a day.
This count as a strength exercise and will help shape nice thighs.
Feel free to apply this tip on other days as well!
Tip #10: How to get a really flat stomach with no abs work
Each time you walk, think about sucking in your stomack (lower and upper part).
This will work deep abominal muscles that NO crunch work can reach.
This will help you get a REALLY flat stomach.
No sweating required!
About The Author
Valerie Vauthey is the founder of http://www.myprivatecoach.com and the president of the Silicon Valley Coachville Chapter. She brings long years of successful experience in the areas of Personal Coaching, Weight Loss, Financial Coaching, Time Management, Motivational Techniques and Behavioral Science.
Exercise The Right Way - The Seated Calf Raise
Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to performing the basic exercises that constitute the core of most bodybuiders' training regimes.
Current Dietary Recommendations in Strength Training
Efforts to expand the limits of human strength and endurance have kept the scientist and the athlete occupied for centuries. The quest for another pound of muscle, or to lift next couple of kilos has been relentlessly pursued in the gym and the laboratory alike.
Muscle Building Workouts and Tips: Dos and Donts
Packing on Muscle mass involves a lot of dedication and care. At times, trying too hard can have its negative effects too.
How to Lose the Most Fat and Build the Most Muscle in 30 Days
A lot can happen in 30 days.The dream of everyone who trains is to lose maximum fat and build maximum muscle in the shortest period of time possible.
The Baby Boomer Athlete
Are you a Baby Boomer? If you were born between the years of 1946 to 1964, you are part of the 79.1 million Boomers, comprising 29 percent of the total US population.
Chest Exercises For Beginning Bodybuilders
The chest area is one of the easist muscle groups for beginning bodybuilders to strengthen and develop. It consists of a large muscle (pectoralis major) to either side of the breastbone and a smaller muscle (pectoralis minor) underneath.
Know All about Power Push Ups
Push ups are the most convenient way to build up yourchest, shoulders, arms and upper back. It can be performedat any place, and you don't need to carry your gym with youwherever you go.
Power Mass Training for Building Muscle Mass
Many people believe you need to train with a variety ofweights and reps in order to maximize your muscle buildingprogress. I believe that you can find the appropriate repnumber for your muscles and it is best to stick with thatrange most of the time.
Know Your Muscle Building Exercises - The Shoulders
Every bodybuilder and weight trainer will have his or her favorite exercises for each body part. That's how it should be - as you progress through the various stages of learning you'll understand what works best for you.
Key Elements for a Bigger Bench Press
Proper positioning on a weight bench to maximize leverageKeep the bar in line with the eyes; if you are too far towards the top of the bench it puts your shoulders in a weak position and wastes energy, and creates unsteadiness when lifting off.Firm foot contact with the floor close to the bench is Paramount! Feet on the bench, straight legs with feet lightly touching the floor is a recipe for failure; it decreases force and puts you out of balance.
Strength Training Strategies that Actually Work
Over the years there has been a surge of different strength training techniques that have come onto the market and just faded away. Here we discuss the training strategies to gain the maximum amount of muscle in the shortest time possible that have stood up to the test of time.
Arm Training - Building Muscle for Bulging Bis and Tris
Let's face it, most guys who start lifting want two things - a big bench and big arms. So in this issue we're going to talk about bi's and tri's and I'll share a very effective routine for adding inches to your arms in a very short amount of time.
Muscle Gain Visualization Tips
Visualization can play an important part in gaining weight and maintaining a healthy lifestyle. Gaining weight can be difficult for many people who don't use their minds to help in the process.
Debunking the Top Ab Myths
Ab training has been done to death but it's time to take another look. Why? Because people are still training their abs wrong so all that ab training information must not be doing the right job.
Personal Trainers with Real People, Real Situations
TO DO OR NOT TO DO? ? ABSTWO WEEKS PRIOR TO WRITING ARTICLE:Jeanne is a client I have worked with for a number of years, and through a couple of births with very quick recoveries. She is naturally tall and thin with wide hips and very flat abs.
The Ultimate Hard Body Exercise
The Front Squat:As you may have already discovered, the squat is at the top of the heap (along with deadlifts) as one of the most effective overall exercises for stimulating body composition changes (muscle gain and fat loss). This is because exercises like squats and deadlifts use more muscle groups under a heavy load than almost any other weight bearing exercises known to man.
How to Build a Bigger and Better Chest
Creating a larger more powerful chest is difficult but if you follow this easy workout you'll see results in no time.Each of the chest exercises listed should be done with proper form to not only avoid injury, but the better your form is, the better results you will get.
Get A Grip! Get More Out Of Your Biceps Curls
Would you like to know how to get more out of every single dumbell curl you do? Amazingly enough, you can do this simply by changing where you grip the dumbell.First, I'm going to tell you what the trick is, then I'm going to tell you exactly how and why it works.
Gaining Muscle Mass
This article will discuss how to gain weight naturally muscle building. Gaining weight naturally is about muscle building and using a mass building diet daily.
The Skinny on Muscle Imbalances - Restoring Order As A Means Of Eliminating Back Pain
There are many causes of back pain. Injury, illness, herniated disks and poor posture are just a few.
Section Site Map - Submit News - Feedback - Comments - Advertise with Us
Copyright © BoxingScene.com LLC. All rights reserved.