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Office Workout Is Possible: Keep Fit For Higher Efficiency At Work

Office Workout Is Possible: Keep Fit For Higher Efficiency At Work

Even if your office offers lunchtime yoga classes for employees, it feels impossible to get away from your desk to show up on the mat. Eight hours of inactivity breeds more inactivity and even though hunching over your desk all day makes your body ache, it is hard to find the motivation to get a desperately needed release via exercise.

Fortunately, there’s an easier way to workout at work. Check out these quick exercises to get your body and mind in shape while on the job.

1. Relaxing Your Shoulders and Upper Back

Use these exercises to soothe problem areas in your shoulders and upper back:

Shoulder Blade Squeeze

Remain seated in your chair, sitting straight up with your legs and feet together. Engage your abs and extend your arms straight out in front of you, keeping them at shoulder level. Keep your palms facing down. Slowly draw your shoulder blades back and together; then, relax. Repeat five times.

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Straight Arm Stretch

Scoot to the edge of your chair and sit with your feet and legs together. Sit up tall and engage your abdominal muscles. Extend your arms out long behind you, keeping your palms facing in.

Squeeze your arms in to touch the back of your chair. Complete 10 reps and hold the last rep. Then, move your arms up and down one inch, keeping your palms facing in. Complete 10 reps and rest.

2. Strengthening and Toning Your Arms

Use these exercises to build lean muscle and burn fat in your arms:

Tricep Dips

Remain seated in your chair. Make your way to the front of your chair so that your hands are on the edge of the chair with your fingers pointed forward. Walk your feet out so that you are sitting in a chair position, using the desk chair for support. These areas will feel particularly sore if you’ve been working for a moving company, lifting heavy things, or even just sitting at a desk typing all day.

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Bend your elbows and lower your body down several inches. Raise yourself back to start without locking your elbows. You should feel the muscles at the back of your arms engage with each movement. Repeat 20 times.

3. Stretching Your Legs and Hips

Check out these exercises for stretching your legs while burning fat and building lean muscle:

Second Position

Stand up next to your desk, leaving one hand on the end of the desk. Spread your legs wide until you reach the second position ballet stance. Lower your body down in a controlled motion. Keep your torso upright and avoid leaning forward. Begin to pulse up and down, moving a few inches at a time.

Repeat 30 to 60 times returning to the top of second position only after all reps are completed.

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Leg Curls

Stand up next to your chair, placing your right hand on the left side of the chair. Stand with your feet together and engage your abs.

Begin by bending your left knee so that it is parallel to the floor. Then, place a pen behind your knee. Continue holding the chair, flex your left foot and then, curl your left heel up towards your bottom. Complete five reps.

On the fifth rep, hold the curl before pressing the left leg backwards for 5 reps. Repeat the circuit a second time before switching legs.

Standing Hip Opener

Stand up behind your desk chair with your right hand resting on the back of the chair. Place your left hand behind your head with your elbow pointing away from your body. Raise your right heel then bend your left knee. Lift your right knee out to the side, stopping at hip level. Repeat 20 times before changing legs.

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Repeat the sequence on both legs one more time.

Complete all these exercises for 10 minutes of bliss that will bump up your productivity and relieve tension. You don’t even need to leave your desk!

Featured photo credit: Lindsay via flickr.com

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Last Updated on November 11, 2018

How to Gain Muscle Fast (The Healthy And Natural Way)

How to Gain Muscle Fast (The Healthy And Natural Way)

There’s a common misconception that building muscle occurs entirely in the gym from exercise and lifting weights. In this article, we are going to debunk this notion that weight lifting and gym exercise yields 100%, or even 90% for that matter, of muscle building results.

So how to gain muscle fast in a healthy way?

Yes working-out is a critical aspect of developing muscle, however it should not be the focal point. Building muscle occurs primarily outside of the gym by way of diet/eating habits, and sleep regimen.

How Is Muscle Developed?

Muscle is developed from damaging the tissue during exercise, and facilitating the most optimal circumstances for repair and growth of those same tissues. This means you will not only need to exercise, but you should focus on carbohydrates around your exercises, and adequate rest and recovery between workouts.

If your focus is building muscle and not losing weight, focusing on a high-carb diet with carb loading around the workout days will yield great results. Yes, you absolutely can lose fat and build muscle following a low-carb diet, but you’ll make faster progress if you follow a high-carb diet instead. Now don’t take that as a green-light to stuff your face with pasta, bread, and all sorts of other carb-heavy foods.

Let’s examine Glycogen – a multibranched polysaccharide of glucose that serves as a form of energy storage in humans. Muscle glycogen is a form of carbohydrate that’s stored in your muscles and liver. Glycogen is the primary source of fuel during exercise, and low glycogen levels decreases your ability to gain strength and muscle. The best way to maintain high levels of muscle glycogen is to eat a high-carb diet, with around 1 to 3 grams of carbs per pound of body weight.

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The time of ingestion of a carbohydrate supplement on muscle glycogen storage post exercise was examined in a study with twelve male cyclists that exercised continuously for 70 min on a cycle ergometer at 68% VO2max, interrupted by six 2-min intervals at 88% VO2max, on two separate occasions. The results suggest that delaying the ingestion of a carbohydrate supplement post-exercise will result in a reduced rate of muscle glycogen storage.

How to Gain Muscle Fast?

If you want to gain muscle as quickly, safely and efficiently as possible, then you want high muscle glycogen levels. Here’s a few effective approaches to building muscle:

Muscle Growth and Glycogen Levels

The primary driver of gaining muscle and its growth is progressive tension overload, which involves exposing your muscles to increasingly greater levels of tension over time. The most effective way to achieve this is to get as strong as possible on heavy compound lifts (squat, bench press, deadlift, over head press, bent over barbell rows..etc).

When you keep glycogen levels high, you’re going to gain strength faster, which means gaining muscle faster, too. Having higher levels of muscle glycogen will more than likely help you build muscle faster.

Maintaining high muscle glycogen levels also improves post-workout genetic signaling relating to muscle growth and repair.

Muscle Recovery and Glycogen Levels

Not only do higher muscle glycogen levels yield quicker strength gains, it will also improve recovery between workouts.

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On the contrary, low muscle glycogen levels are associated with overtraining, and even increasingly popular low-carb diets, which deplete muscle glycogen. Low glycogen levels also increase cortisol and reduce testosterone levels in athletes, which is a key component needed for building muscle.

Those on a low-carb diets also have reduced insulin levels. Insulin, in addition to helping store nutrients, also has powerful anti-catabolic properties. Basically insulin decreases the rate at which muscle proteins are broken down, which in turn creates a more anabolic environment conducive to muscle growth and development.

Intermittent Fasting (“IF”) and Testosterone

Fasting is not just a beneficial way to manage your weight, caloric intake, and start shredding as I have indicated in previous articles. Some research shows that fasting can be a source of strength enhancement and increases in testosterone stimulation.

As humans age metabolism slows and testosterone production decreases, this simply means that the body will no longer be able to work as efficiently as it did in earlier years. This is one of the primary reasons why you should take more care to your diet.

Research has shown that intermittent fasting can enhance the ability to secrete growth hormone in the body.[1] This is one of the primary reasons why IF is one of the preferred dietary habits of bodybuilders and strength athletes such as myself, whom will utilize an approach that emphasizes fasting phases (2 of 7 days of the week for example).

Research has also shown that IF can increase the bodies ability to signal luteinizing hormone.[2] In non-obese men, an intermittent fasting testosterone study showed that IF increased LH (luteinizing hormone – a testosterone precursor hormone) up to 67% and overall testosterone 180%.

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Luteinizing hormone is one that works in both men and women to enhance our ability to be sexually active and productive. In women, luteinizing hormone can trigger ovulation, and in men, works to stimulate testosterone.

Intermittent fasting also increases levels of a hormone called adiponectin. This increase in adiponectin during the fast helps improve insulin sensitivity. Adiponectin is so effective, in fact, that it’s been shown to reverse insulin resistance in mice.

Gaining Muscle and Macro Nutrients – Protein!

Something that absolutely cannot go overlooked is the protein consumption. Personally, I believe protein should be primarily consumed in food, however if looking to gain muscle, it can often be quite difficult to hit daily macro nutrient requirements.

If one is to build muscle consistently a general rule of thumb is to aim for 1-1.5grams of protein per pound of body weight on a daily basis. So as a 200lb man I would be needing to consume 200grams – 250grams of protein per day. I would aim for the higher consumption on days when very active and training.

As I’m sure you’re aware, it can often be quite difficult to consume that much protein, especially in food! It’s in these cases where supplementing protein isn’t a bad idea and I have discussed in great detail the different types of protein in previous articles.

Generally speaking, I lean towards Whey Protein Isolate, or non-dairy options such as Hemp Protein, or Pea Protein. As of late I have been waking up every morning and consuming one scoop of Hydrolyzed Collagen Protein Bovines from grass-fed beef. Collagen peptides are highly bioavailable and act as building blocks; renewing bodily tissues such as skin, bones and joints.[3]

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Collagen peptides may act as a messenger to the cells and trigger the synthesis and reorganization of new collagen fibers, thereby supporting tissue structure. Consuming protein such as Collagen in the morning is beneficial as the stomachs acids are needed to optimally break-down and absorb protein.

Though this has been a topic of great debate, I also firmly believe adequate carbohydrates are required to build muscle, especially if you are exercising/training often. With all the low-carb movements floating around the internet, there’s lots of misinformation. Muscle-building requires energy which is typically through an increased intake of carbohydrates.

Yes to gain mass, you have to ensure you’re consuming enough protein to rebuild muscle tissue damaged from training; but also consider carbohydrates because gaining size requires filling your muscles with glycogen as we discussed earlier in this article.

Conclusion

If you’re serious about gaining muscle fast the healthy way, it requires commitment and consistency. You will need to exercise and I highly suggest you download MyFitnessPal to track progress, set goals, and maintain diet.

It’s also motivational because you can find like-minded people in the fitness community, or encourage your friends to download the app as well and follow each other. I personally did this when I was losing weight and gaining muscle, and it was a blast to see my own progress and that of people I care about.

As always I’m not just here to write about the steps you need to take, I’m also here to help! You can message me anytime or email me with any questions you may have. I’m more than happy to assist with your muscle building and weight loss goals!

Featured photo credit: Arthur Edelman via how to gain muscle fast

Reference

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