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5 Super Simple Exercises That Won’t Make You Sweat

5 Super Simple Exercises That Won’t Make You Sweat

Interested in getting fit, but absolutely hate the idea of sweating or being out of breath? If you answered this question with a resounding, “yes!”, then we understand your pain (literally and figuratively). True, starting up a sport or workout is really difficult, especially if you’ve never had experience in doing so.

However, there are some exercises you can do, to get it good shape without having to worry about getting tired. In this article, we’ll give you five super-easy workouts that you can do that won’t make you sweat. Not only will you start getting in shape afterwards, but you’ll also begin to enjoy doing it for the long run. Let’s get started!

Yoga.

Besides just being a calming stretching routine, yoga has some incredible benefits that can help you get in shape while also improving your health. Stretching areas such as your back, legs, shoulders, and so forth lead to increased flexibility, so that you can move more easily around the house and go on with your day-to-day activities without feeling tense or tight.

yoga

    It also enhances your posture, so no more of that awful slouching position! In addition, yoga has also been shown to lower heart rate, decrease inflammation and stress levels, and also give you that energy boost when you’re feeling particularly sluggish during the afternoon slump; it has also been shown to build immunity, so as to prevent sickness, and also fight against depression.

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    Mentally, it increases positive feelings while it also makes you feel more calm and in control of your body. So don’t wait a minute longer ; get a yoga mat, and start doing those stretches!

    Light jogging.

    light-jogging

      Granted, you might think any form of jogging, let alone running, is too much of an effort, let alone making you sweat by the first half-mile. While there’s a little bit of sweating involved in jogging, it’s nowhere as near as that of high-intensity, long-distance runs. Better yet, you don’t necessarily have to continuously jog to get the health benefits; even pairing it with some power-walking will do the trick!

      In other words, light jogging means going at a pace which exerts 50 percent or less of your energy; doing so will not only make you less likely to get tired easily, but also help you run longer distances, thereby burning more calories and whittling that waistline. Even better, it can be done anywhere: you may choose to go for a light jog around the block or do a few laps around the track.

      Either way, you’re moving your body without having to exert too much energy while also getting the cardiovascular benefits from doing so. Pretty soon, you’ll have toned legs in no time!

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      Line dancing.

      line-dancing

        You might associate line dancing with country music and, especially if you’re not particularly a fan of the music genre, you might be put off by the idea of dancing to it. While this specific activity certainly has had its roots in country music, it has over the years evolved to encompass other types of music, from jazz to pop to even Salsa.

        Nowadays, there’s a variety of different music that you can line dance to, while also not having to worry about sweating profusely at the end. Essentially, line dancing has only a few positions, called “walls;” they determine which direction you face, as well as how often you switch from side to side.

        Ranging from the one-wall dance to the four-wall dance, you can perform a multitude of creative steps while also enjoying the music and company. Line dancing is also a social thing, so you can also even make friends with fellow line dancers in the process!

        Tai chi.

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        tai-chi

          Known as the “slower version of martial arts,” tai chi is a type of exercise that originated in China and combines sport with dance to create an elegant flow of self-expression, while also promoting health benefits in the process. Just like with yoga, tai chi helps to alleviate stress and depression, and it can also even reduce chronic pain in the muscles and joints, which is especially useful as you get older.

          It also provides increased flexibility and also better balance so that you can strengthen your core muscles and keep your body stable and able to take on any forces that might knock you down- literally and figuratively.

          Besides its physical benefits, tai chi offers improved mindfulness, so as to keep you calm and concentrated; it’s a great way to detach yourself from other activities (e.g. work, chores, paying bills, etc.) and instead focus on the moment of practicing an art that allows you to express yourself without judgment, as well as offering many rewards for being patient and strong-willed in body and mind.

          Pilates.

          pilates

            Many of us have probably heard the word “Pilates” tossed around everywhere in the fitness world, but just what is it exactly? In essence, Pilates is a type of exercise that targets certain areas of the body—the core, back, joints—in low-impact way. Specifically, it focuses on workouts that enhance flexibility, promote muscle strength, and even improve your back posture.

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            Even more so, doing Pilates doesn’t require you to get a lot of equipment, as you only need a solid, stable mat for just about any exercise for this particular one. You might find that many hard-core, professional athletes do Pilates on the side to complement their training sessions, but don’t let them intimidate you into doing it yourself.

            In fact, anyone from a beginner to a professional can take part in Pilates, with varying workouts geared towards your level. With that said, give it a go; you won’t regret it!

            Take-away message

            If you hate the idea of sweating while working out, then you don’t have to let that stop you from getting in shape. There are many workouts that result in minimal sweat while also working out your muscles efficiently. From yoga to light jogging to tai chi, the possibilities for getting into good shape with less sweat are endless.

            Featured photo credit: 5 Super Simple Exercises That Won’t Make You Sweat via causeiloverunning.com

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            Jessica Natalie

            Teacher, Runner

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            Published on September 21, 2018

            How Long Does it Take to Build Muscle and Increase Fat Loss?

            How Long Does it Take to Build Muscle and Increase Fat Loss?

            “Can I look like you in 3 months?”

            The teenager stared at me, waiting eagerly for a response. It’s a normal day as a certified fitness coach and yet again, I had to grab some flying feet and put them down on the ground of reality again.

            “If I would be able to reach this body in 3 months, you think it would’ve taken me 5 years?” I responded smilingly.

            In the same moment I tapped the teenager on the shoulder and we both went to the training floor together. Fast forward to today, he eventually reached his dream body. But it took him a little bit longer than 3 months.

            In this article, I want to give you a broad overview and answer to the commonly asked question: how long does it take to build muscle and increase fat loss?

            Your biggest enemy for building muscle and fat loss

            I remember when I joined my first gym years back. After two weeks of continuous training, I saw absolutely no difference in the mirror.

            I googled “2 weeks body transformation” and was frustrated by seeing all these pictures by savvy marketers.

            We human beings have evolved to seek instant gratification. We can’t wait for things to happen tomorrow. We want them today or even better, yesterday.

            It doesn’t matter if we talk about business or our fitness results. If we truly want to make a long-lasting change, we have to delay our innate need to crave gratification instantly and focus on the big picture.

            In the book called Grit by Angela Duckworth, a predictor for future success in children was the so called ‘Marshmallow Test’.

            The Marshmallow Test works this way. Children are basically given two options:

            1. Eat the marshmallow in front of them right now.
            2. Wait 10 minutes without eating the first marshmallow and get a second marshmallow to eat on top.

            This is an insane test of willpower and the ability to delay gratification for an even bigger payoff, as a 10-year old school child. If the child already mastered that crucial skill at such a young age, it was a strong predictor for future success.

            We all have to learn how to delay gratification better. Most people overestimate what they can do in one month, but totally underestimate what they can do in 10 years.

            What you really need to build muscle fast

            Your ground zero

            It all matters on which point we start off. Because the reality is:

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            Everyone has to start somewhere.

            A former Olympic athlete will have an easier time building muscles and losing fat than an avid couch potato. There are mainly two reasons for this:

            • The pre-selected genetic blueprint of the athlete.
            • Work ethic of a professional.

            While countless of variables play a role in influencing your success in the gym, it all can be traced back to those crucial points. And the saying still holds merit:

            Hard work beats talent, when talent doesn’t work hard. — Tim Notke

            A mentor of mine told me years ago that you can succeed in life if you just don’t give up.

            You can have average skills, average genetics and average work ethic. As long as you keep improving on your craft, you will succeed.

            Not immediately – but definitely and finally.

            Setting the right expectations

            I’m great at setting unrealistic goals and having the wrong expectations. I wanted to have 100,000 subscribers on my Youtube Channel and at the end of my first year when I started, back in 2015, I ended up with 30.

            This is an embarrassing story, but I hope it gets one point across:

            Your goals need to be realistic if you can’t deal with the setbacks of not reaching them.

            Ending up with 30 subscribers even after pulling frequent all-nighters to get this endeavor rolling was soul-crushing. I contemplated throwing in the towel.

            With the right support from my network and discipline, I managed to keep going. The channel has now grown 100-fold in those 3 years.

            To find out what is realistic, consider the next timeline.

            The muscle growth timeline

            Here’s what results you can expect if your main goal is building lean tissue mass. Warning: Genuine muscle growth without performance enhancing drugs takes a long time.

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            Of course these time periods can vary individually depending on your genetic blueprint and work-ethic. You might see results sooner, or maybe even later.

            The time frame is set to training 2-3 times per week (continuously!).

            Pro tip: Ask a friend or hire a coach to boost your progress tremendously.

            This is what happens when you decide to join a gym, out of my experience training hundreds of clients:

            Month 1-3

            Eat – Sleep – Gym – Repeat.

            Your motivation is at your peak at this point. You will tell your friends and family about your new workout regime. You will notice slight differences in your appearance, which are mainly nonexistent.

            You will experience immense strength gains on your training because your body finally realizes how to use its muscles properly.

            Month 3-6

            This is the time period where most people break. You will be going to the gym consistently, yet the results won’t come just now. It’s the big dip in the whole process.

            Your goal in this phase is to build a habit around your gym visits. You will most likely discontinue to have the all-in mentality as in the first 3 months. You will seek sustainability. Breaking news: It will still be hard.

            But in the end it’s all worth it. Trust me.

            Month 6-12

            “I’ve seen a new vein in my arm!”

            The guy came up to me excited. This is the time where the normal person starts to see considerable results in his training.

            An old friend will talk to him and see a difference in his body shape. Suddenly, his old t-shirt gets too thin. The frequent gym-goer feels amazing.

            Month 12- 24

            Fitness is a trojan horse. While you might think frequent training will only change your body shape, your character will be impacted too.

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            Your friends and family will notice. You’re more confident, assertive and more happy with your self-image. You feel confident and sure in your abilities because you have achieved what you set out to do.

            Breaking news:

            You will still not be satisfied. And that’s a good thing. But don’t forget to enjoy the fruits of your labour.

            They haven’t come easy.

            Month 24+

            “That’s what works for me!”

            If you’ve been going frequently and consistently (twice every week for 2 years), you can pat yourself on the shoulders.

            If you’ve done most things correctly and with a certified coach, you will reach the goal shape at this point. But this is also the point where it can get frustrating.

            Further results will come painstakingly slow at this stage. You increasingly have to work on your weaknesses and constantly alter your training to see further results. Be it applying different repetitions, intensity, workout duration, speed or machines.

            A lot of people will not see results after this stage because the benefits are not worth the work for them. We have to realize that what got us here, will not get us to the next level.

            The fat loss timeline

            If you’re trying to lose fat, I have 2 pieces of news for you:

            1. It will come faster. Fat loss has a shorter timeline.
            2. It will be exactly as hard as building muscles, if not harder.

            Here’s what you can expect if you’re starting to lose weight. Here again: Proper guidance can speed up the process.

            Month 1

            “I’ve lost 10kg in the first week!”

            Your results will come fast. Too fast.

            You will feel exhausted. Most of your weight that you lose will be water. This is the big dip in the whole weight loss process.

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            The shocking news: Most people stop their diet in the first month.

            Month 2-3

            You will reconsider your dieting strategy and opt for more sustainability. You will reintroduce “bad foods” in your diet that you’ve most likely blocked out in the first two weeks or month.

            Because balance (and not quitting your diet) is more important to you at this stage than seeing rapid weight loss. Your life quality will increase at this stage.

            Month 6-12

            At this time frame, you have probably lost more than 10kg. The majority of the people looking to lose weight will be satisfied with their results and shocked by how much of a difference it makes in their appearance.

            You will feel more confident, more energized and more self-assured. You would’ve never guessed that you could make it, that you could finally lose your weight – yet you did!

            And everyone will notice. “What happened to you?!” – your friends will ask you jealously. Old crushes of you will suddenly initiate contact again just to know what you’re “up to this weekend”.

            The fat loss after this stage will come slowly if you haven’t been obese to start with. The goal at this stage is to have created a rock-solid habit out of your gym and eating patterns.

            Then you don’t have to worry about the Yo-Yo effect.

            Conclusion

            “You changed my life!”

            The same teenager took me aside at a Monday evening. He had his first date the weekend prior. Apparently it went well.

            In the whole time frame we worked together, he built up more than 10 kilograms of muscles. It took him more than 2 years. Yet I’m sure if you’d ask him today, he would tell you that it was all worth it.

            Focus on the things that you can control. Losing fat or building muscles might be an overwhelming task to start out with. We have to delay our innate need for instant gratification and focus on the things that we can control.

            Changing our genetic blueprint or the responses our muscles have to the training stimulus is not in our hands. But training at least 2 times per week, eating the right foods and setting the right goals and expectations is.

            Featured photo credit: Arthur Edelman via unsplash.com

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