Advertising
Advertising

5 Smart Ways to Exercise at Work

5 Smart Ways to Exercise at Work

A boss from hell, tight deadlines, an impossible workload and a sedentary life. Combine all four and what you get is a recipe to concoct a lifetime of gloom and an express pass to the obesity club. As the pace of our working lives grow, so do our waistlines as we are simply unable to find the time to start on our health goals.

Fortunately, finding time to exercise and keep fit isn’t as hard as most people think. Exercising doesn’t start in the gym; it can be carried out anywhere at any time. Here are five smart ways to exercise at work and to avoid that shock of your life when you step on the scale.

1.Take the stairs

Advertising

4e1f5474245c04bbdb94f2b901d0aa73

    Yes, this seems like an idiot-proof exercise but do not underestimate the burn you can get from just climbing steps everyday. At 0.17 calories per step, that’s already 17 calories burnt on 100 steps. And if you work on the 15th floor of your office building, all the better to have a post-lunch workout.

    2. Chair dips

    3ba4ebec56bb7c6cc883e66bc937d993

      The chair dip is a pretty advanced exercise for most to do, but when done effectively it can give you the burn you need in your triceps, biceps and your core muscles.

      Advertising

      3. Knee pull-ins on chair

      Knee-Pull-Ins

        Abs are hard to come by, especially when you are an office warrior where hacking at the keyboard is probably the only exercise you’ll ever get. This abdominal workout is easy to do and all you need to do is 20 reps a day. In no time, you’ll become the office hunk instead.

        4. Oblique bends

        Advertising

        86536557

          This exercise is easy to do and all it requires is to be on your office chair. Envy those ripped models with a v-cut shaped waistline? Time to do those oblique bends.

          5. Desk push-ups

          desk-pushup

            Desk push-ups don’t look silly and you shouldn’t be ashamed when doing them in front of your colleagues. They are just push-ups. Desk push-ups will keep your chest, arms and core muscles tight and they are one of the best office exercises ever.

            Advertising

            Featured photo credit: Thomas Hawk via flickr.com

            More by this author

            Lim Kairen

            Content Writer

            If You Want To Be Successful In Life, You Shouldn’t Say These 7 Phrases Easily Here Is What Your Farts Reveal About Your Digestive Health Everyone Is Talented In Their Own Way: The 9 Types Of Intelligence You Should Know Psychologists Explain How Boring Buildings Are Harmful To Our Mental Health Upgrade Your Water: 6 Things To Add To Water For Better Digestive Health

            Trending in Exercise

            1 8 Yoga Poses to Help You Achieve Strong and Toned Inner Thighs 2 5 Breathing Exercises for Anxiety (Simple and Calm Anxiety Quickly) 3 3 Home Exercises To Fix Your Rounded Shoulders In One Month 4 Workout Every Day: Thursday Music Playlist 5 Cut down on drinking! Time for a post-holiday detox

            Read Next

            Advertising
            Advertising
            Advertising

            Last Updated on October 22, 2020

            The Truth of Rapid Weight Loss: How to Actually Shed Pounds

            The Truth of Rapid Weight Loss: How to Actually Shed Pounds

            “If I drink this supplement, will I lose 40 pounds in two weeks?”

             Another consultation with a new member in the fitness center that I manage, and yet another person that fell prey to the marketing-trap of a supplement company that promised immediate results and rapid weight loss.

            Rapid weight loss is enticing. It speaks to our human nature. It’s unfortunately also a false fantasy of ours.

            The truth is that while you might be able to lose weight in a very short time, it’s practically impossible to keep it off. Here’s why and how you can actually shed pounds sustainably and continuously.

            The Key to Patience

            A mentor of mine once told me bluntly: You can have it all young man. You can be a great salesman and entrepreneur. You can run a successful business. As long as you just refuse to give up.

            Is it that simple? It is.

            I came into a management position at a young age not because I’m the brightest but because I outlasted my colleagues.

            There are a lot of similarities between business and the results in the gym. They just produce different rewards.

            If something isn’t working simply because you don’t have the patience to push through, develop this crucial piece of the puzzle before moving on.

            You can learn more about just how long it takes to build muscle and lose fat here.

            Advertising

            The Art of Weight Loss

            Weight loss is simple, but not easy.

            It’s not easy because it goes against our nature. We all have to know that our ancestors dealt with much rougher situations than we did. Over millions of years our genome has evolved to store energy in order to prepare for rainy days.

            Only in the recent decades have we gone from scarcity to absolute abundance. The supermarket just around my corner contains ripe fruits from all over the world. Packaged, conserved foods that can be stored in our shelf for years to come.

            While our recently-evolved, self-conscious forebrain is demanding us to keep losing 10 more pounds, our genome is desperately trying to hold on to all of those bits of energy storage, making rapid weight loss nearly impossible.

            Fat cells used to be our friends, and now they’re enemies. (Find out more about the reason why here.) In order to beat them and lose weight, we have to learn to go against nature and trick our genome.

            How to Trick Your Genome

            What if I told you that there is a way to soothe your genome and your brain at the same time? How can we manipulate both of these entities to reach our goals?

            Here’s everything that you need to know about substantial and sustainable weight loss in one sentence: Calories and satiety are not linked.

            We can eat a huge McDonalds meal with thousands of calories but still feel hungry after one hour. We can scoop out some ice cream late at night, and the only time we feel satiated is after we’ve gained 2 more pounds.

            On the other hand, we can eat 1-2 cups of broccoli or spinach and often feel full. What matters is the caloric density and the seven crucial factors influencing satiety.

            7 Parts of Satiety

            Hunger and satiety are sensations. Satiety is the absence of hunger. If we feel satiated, we feel full. If we feel full, we’re more likely to stick to a diet.

            Advertising

            If calories are not linked to satiety, which factors are? Lucky for us, a study on satiety gave us some answers. The researchers concluded:[1]

            Servings of different foods vary greatly in their satiating capacity.[2]

            Optimize satiety for rapid weight loss

              And the effect of a food on one’s satiety is important, as the satiety heavily influences our future eating behavior. These are the components that played a role.

              Fiber

              Fiber fills up your stomach and speeds up digestion through your small intestine. This means that less macronutrients will get absorbed. Therefore, also less calories.

              Foods containing fiber-entrapped natural sugars produced the highest satiety scores in the whole study. If you want to feel full, start taking in more fruits and vegetables.

              Sensory Information

              Studies have shown that our sensory information can play a huge part in our satiety and rapid weight loss. We’re primed to seek a variety of foods, but if we routinize the habit of eating the same foods during our eating breaks, satiety might come earlier.[3]

              Water

              If a food contains more water, it will naturally also be less calorie dense. Not only that, but the increased water content also fills up our stomach more, boosting feelings of satiety.

              Protein and Carbohydrates

              Protein and (good) carbohydrates seem to have great satiating effects. Both of these macronutrients can, therefore, help you lose fat more easily. However, stay away from fatty products, as fat was inversely correlated with satiety. Fat also contains nearly double the calories.

              Plate Size

              The bigger the plate size, the more calories you will consume, which will slow you down on the road to rapid weight loss.[4] This may seem obvious, but many people eat far more than they should simply because they fill up a plate that’s bigger than a normal portion size.

              Advertising

              Amount of Fat Cells

              Our fat cells, scientifically called adipocytes, release a hormone called leptin. Leptin levels are significantly higher in obese individuals. When we start dieting, our leptin level goes down fast—too fast. It’s an indication to our brain that we’re starving.

              We suddenly feel hunger, have reduced motivation, and burn less calories at rest. This means that if we’re overweight, our body wants to keep us like that.[5]

              Serotonin

              Do you ever wonder why chocolate is so addictive? This tasty, dark food is releasing serotonin in our bodies to the same extent as cigarettes. This explains why stress often causes weight gain.

              They crave that good-feeling neurotransmitter that gets released in our brains. This means that the less stress we have and the better we feel, the more satiety we will experience.[6]

              The Next Steps

              “Give me six hours to chop down a tree and I will spend the first four sharpening the axe.” -Abraham Lincoln

              It’s time that we start thinking about long-term weight results when it comes to weight reduction. We have to realize that if we use the dieting approach to rapid weight loss, we’re losing both muscle and fat mass.

              This means that every time we start a diet, it gets harder, not easier.

              It’s therefore absolutely crucial that we start with the end in mind. We have to start a diet that is sustainable for months to come. There are three ways to do that:

              1. Focus on Satiety

              While a calorie deficit is important, we also have to focus on staying full. If our brain thinks we’re starving, our diet is doomed to fail.

              If we fight against our genome, we enter a war we can not win. If we fight against our genome, we enter a war we can not win. Eat high protein foods while avoiding processed foods. This will get you started.

              Advertising

              2. Add Weightlifting and Cardiovascular Training to Your Schedule

              Weightlifting and cardio can improve the ratio of lost fat and muscle mass and keep us healthy. Increased muscle mass will also make it easier to keep off the weight, as it increases our caloric need.

              You can learn more about why cardio is so good for you in this article.

              3. Add Incremental Changes

              A diet shouldn’t necessarily be a diet. It should be a long-term dietary change for the better. We lay the groundwork to our dieting success by beginning with the end in mind.

              Try making one small change to your diet each week to avoid shocking your body and mind. As you work incrementally, you’ll train your body to adjust slowly and sustainably.

              Conclusion

              Rapid weight loss is a false fantasy. There’s no supplement that will help you lose 40 pounds in 2 weeks.

              It’s practically impossible to keep the weight off long-term if you do this because the dietary switch was never sustainable in the first place.

              Instead of focusing on short-term results, we should pay special attention to long-term habit change to get us to a healthy weight and more balanced levels of body fat.

              Weight loss is a trojan horse. We might expect superficial results like an improved reflection in the mirror, but if we begin with the end in mind and focus on long-term habit change, it affects multiple components of our existence and can lead to a better quality of life overall.

              More Weight Loss Tips

              Featured photo credit: Meghan Holmes via unsplash.com

              Reference

              Read Next