8 Ways to Sneak Exercise into the Day

No time? No problem. Don't let life get in the way of your workouts. Work your entire body... anywhere.

Getting to the gym can be the biggest hurdle to working out. If you find yourself struggling to fit an aerobics class into your busy day, you might be surprised at how easy it is to sneak in a routine here and there. Whether you’re sitting at your desk, shopping, or waiting in line, short spurts of exercise can add up to big results—and weight loss. Here are eight ways to tone up when you’re pressed for time.

Seated quad shaper
Sitting at your desk, lift one foot off the floor about 8 to 10 inches. Hold your bent leg up for a slow count of 20, and then pulse your knee upward 20 times. Be careful not to lock your knee out while doing this. When you finish the set, perform the same exercise with the opposite leg. Repeat this move several times daily.

Impact: Works your quads to help tone your thighs.

Wait-in-line toner
While you're on the phone or waiting in line, wrap your right foot around your left ankle and balance on one leg for 30 to 60 seconds. Pulse upward on the ball of your left foot for 20 counts. Now switch and work the other leg.

Impact: Strengthens your calves and makes your stumps look sexy in stiletto.

Upper-body blast
Keep a set of free weights (three, five and eight pounds) near your desk. You can perform a series of biceps curls, shoulder presses, front raises and side raises in just five minutes. You can also do "push-offs" from the edge of your desk (they mimic chest presses) to complete a great upper-body-toning workout in no time.

Impact: Tones your arms and shoulders so you feel confident and proud of your hard work.

Break-time butt drill
Squat over your office chair. Start out with an "almost sitting" 30-second squat and build up to two minutes. Remember to keep your back straight, not humped or rounded.

Impact: Turns your butt into a male magnet.

Office flex
Keep an elastic figure-eight band or traditional elastic band with handles at work. Perform a series of arm-toning exercises, including biceps curls, chest pulls and triceps kickbacks.

Impact: Defines the upper body and draws all eyes to your most sensual assets.

Cardio shopping
Next time you go food shopping, hold a basket in your right hand for two minutes and then switch it to your left hand. Continue switching it back and forth until you're ready to hit the checkout line. For an additional calorie burn, walk quickly up and down the aisles. You can also do alternate biceps curls with the basket.

Impact: Reveals a more sculpted and defined upper body.

Desk curl and chest press
Sit at a desk on a chair with wheels. Lift your feet off the floor and grasp the desk in front of you with an underhand grip, pulling yourself to the edge of the desk and then pushing yourself back 10 to 15 times. Repeat the exercise placing your hands on top of the desk in a push-off position. The first move mimics biceps curls while the second position imitates chest presses.

Impact: Tones your chest to give your bust a boost.

Timely chair crunch
Sit on the edge of a seat, clasping your hands behind your head. Lift your left leg off the floor while lowering your right elbow toward your lifted knee. Repeat 10 times, and then work the other side. This move serves as an effective in-office abdominal oblique crunch.

Impact: Sculpts abs for a sexy midsection


source: http://www.neversaydiet.com/article/8-ways-sneak-exercise-day

10 Steps, Obesity, Overcome Your Personal Battle

Fight Obesity Tips

Fighting obesity can be difficult not only physically, but psychologically as well. Failed attempts at losing weight
can take its toll on your body and mind and it is crucial to prepared mentally and physically in order to successfully lose weight. The following is a set of steps, some in preparation and some to be used through out the program to ensure success.

1. Recognizing the programs that run you

What are the things that hold you back? What are the excuses you make? What are the behaviors you engage in that keep you from obtaining what you want? People always say "Commit to change." Well easier said than done. It's very difficult to commit to going somewhere when we don't recognize where we are or where we've been. I learned that programs are the hard wiring within you that drives your thoughts and actions. Programs certainly can't be changed overnight, but you can reflect on what hurdles you create that make it difficult for you to be successful with your weight loss goals. Lack of self confidence can lead to procrastination and excuses. This is a program that affects many. Recognize your programs, behaviors, and attitudes and you'll better understand where you've been and where you are. Then you can move forward and begin reaching your goals.

2. Commit

Do what you say you are going to do. Have a plan and commit to executing it. Make your goals realistic, focus on short achievements, and celebrate small successes along the way. Have a goal of consistency. Your plan should include committing to consistent activity. Make a goal to drink 8 glasses of water a day or have a goal of adding a vegetable to every dinner meal during the weekdays. Success in these short term achievements will reap rewards in your long term weight loss goals.

3. Support system

Success is easy to attain when you have people around you. Tell your family, friends, co-workers that you have a weight loss goal, and let them help. Work with a Personal Trainer or Registered Dietician and let them help. A support system can come in the form of encouragement, companionship, and accountability, and can make your road to weight loss success much more enjoyable.

4. Sensible goals

Know your body, and be honesty with yourself about what is real. If you haven't already, consult a physician regarding what is realistic. You can also test to rule out any obstacles medically related to weight loss such as under active thyroid or food allergies that could inhibit your weight loss.

5. Consistency

Most important to any exercise program is consistency. With a little consistency you can develop habits, and then you'll be less likely to regress. You will reach your weight loss goals faster when you stay on track and don't let your hurdles get in the way. This goes for your diet as well. It's ok to have a cheat day, but make it just one. If you are consistent, you will get results.

6. Use portion control

5 small meals a day is the best way to speed up your metabolism, regulate blood sugar levels, curb hunger binges, and ultimately lose weight.

7. Eat fiber rich foods

Foods that are rich in fiber tend to be filling; therefore people will feel full and not eat as much. Studies have also found that a diet high in fiber can reduce the risk of heart disease, digestive problems and diabetes.

8. Cut calorie dense foods

Foods that have a high content of salt, sugar and flour can also be densely packed with calories. Twizzlers have over 250 calories in a small package, a half order of pasta with Alfredo sauce has 680 calories at many Italian chain restaurants, and a bagel has over 300 calories without cream cheese or butter. High salt content is found in calorie dense, low fiber, processed foods. Too much salt can lead to elevated blood pressure and is also associated with hindering weight loss.

9. Have an activity

There is no better way to maintain consistency in reaching your health and fitness goals than having an activity. When you enjoy doing something, it isn't work anymore. Activities such as hiking, swimming, cycling, racquetball and rock climbing are great examples of activities that can add versatility to your fitness program.

10. Work Hard!

Losing any significant amount of weight is not easy. Any good program will have a nice mixture of high and low intensity workouts with rest cycles built in. But I have seen too many people going through the motions of a workout and they never even break a sweat. Your body will respond to the stimulus that you create and will respond to loads and intensity. To keep your body from hitting a plateau, you must constantly challenge your body and find new ways to create stimulation to adapt to. With constant stimulation and variety will come consistent results.

About The Author: Charles Carter, BS in Exercise Science is President of LIVE, llc of liveleantoday.com - visit the website for more information on weight loss, core fitness programs, optimal diets, and online personal trainer and dietician services.


Source: http://www.fitness.com/articles/209/10_steps_obesity_overcome_your_personal_battle.php
picture: http://www.dietsinreview.com/diet_column/wp-content/uploads/2008/08/obesity_1.jpg

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