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How to Lose Weight Watching TV

How to Lose Weight Watching TV

We are fast becoming a society of statues. A curious species who seem to have our collective asses permanently attached to a chair. Or preferably, a couch. We discovered that within a few years many of us will have identical movement patterns and daily activity levels to that of the oak tree. Yep, it appears that many of us have become fat (seated) spectators in the game of life. Heavy sigh.

Fat sigh.

Moving towards a Solution

    So as I’m an Exercise Scientist and Personal Development Bloke, I thought it might be timely and appropriate for me to throw out one simple suggestion which might be a practical and realistic strategy to offset a little of that collective inactivity. A simple way to burn a bunch more calories, lose some weight and fat, improve our health, increase our fitness and get us in a better place emotionally and psychologically without even having to leave our lounge room (although we could do it anywhere). No use talking about problems unless we’re serious about finding a solution. Otherwise we’re just complaining.

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    Keeping it Simple

    Note that what I am about to outline is not a global answer to obesity (of course) or a one-program-fits-all solution for the fat asses of the world. No, it’s my way of showing how simple and effective exercising for weight-loss can be when we find a way, rather than find an excuse. While the moaning masses might be problem-focused, you and I are gonna be solution-focused. So there.

    The following example is exactly that; an example of how practical and uncomplicated we can make the process of increasing our daily energy expenditure.

    Some Interesting Facts:

    1. The average person watches about three hours of television per day – mostly in the evening. These figures are similar in the U.K. (according to the research I have).

    2. Every hour of commercial prime-time television is programmed with about fifteen minutes of advertisements. Forty five minutes of show, fifteen minutes of ads – with the ads typically being broken up into five three(ish) minutes blocks.

    3.
    An individual who regularly watches TV from 7.30pm – 10.30pm (for example) will be subjected to approximately forty five minutes of mind-numbing, ass-expanding ads every night.

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    The Suggestion

    Use those three minute blocks to change your body and life.

    A Question

      What would happen over the course of a year if our average TV watcher got off the couch and did some simple, easy-to-do step-ups (stepping up and down on a box, step, platform) every time the ads were on? The answer is quite staggering.

      Some Hypotheticals

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      The following hypothetical scenarios are based on the assumption that the only change in the subject’s lifestyle (diet, incidental and occupational activity) is the inclusion of the fifteen three-minute bouts of stepping. The step height would be either eight or twelve inches (20 or 30cm). The estimated annual weight loss was calculated by dividing the total calories expended for the year (via stepping) by 3,500. See my recent article for clarification on the significance of the 3,500 figure.

      Example 1.

      Weight of subject: 150 lbs (68 kgs)

      Daily stepping commitment: 15 x 3 mins
      Additional energy expended per day (8 inch box): 460 cals
      Additional energy expended per day (12 inch box): 552 cals
      Additional energy expended per year (8 inch box): 167,900 cals
      Additional energy expended per year (12 inch box): 201,480 cals

      Potential weight loss for the year (8 inch box):
      48 lbs (21.8 kgs)
      Potential weight loss for the year (12 inch box): 57.6 lbs (26.1 kgs)

      Example 2.

      Weight of subject: 200 lbs (90.7 kgs)

      Daily stepping commitment: 15 x 3 mins
      Additional energy expended per day (8 inch box): 614 cals
      Additional energy expended per day (12 inch box): 737 cals
      Additional energy expended per year (8 inch box): 224,110 cals
      Additional energy expended per year (12 inch box): 269,005 cals

      Potential weight loss for the year (8 inch box):
      64 lbs (29 kgs)
      Potential weight loss for the year (12 inch box):
      76.9 lbs (34.9 kgs)

      Example 3.

      Weight of subject: 250 lbs (113.4 kgs)

      Daily stepping commitment: 15 x 3 mins
      Additional energy expended per day (8 inch box): 767 cals
      Additional energy expended per day (12 inch box): 921 cals
      Additional energy expended per year (8 inch box): 279,995 cals
      Additional energy expended per year (12 inch box): 336,165 cals

      Potential weight loss for the year (8 inch box):
      80 lbs (36.3 kgs)
      Potential weight loss for the year (12 inch box):
      96 lbs (43.5 kgs)

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      Wow!

      Freaky huh? Now, of course I’m not suggesting that we would, should or could (well, I guess we could if we really wanted to) step for forty five minutes every day for the next year, but what I am suggesting is that when we remove the emotion and the bullshit excuses, increasing our daily energy expenditure (thereby losing weight and fat) really ain’t that complex. Unless of course we find a way to make it so. And no, what I’ve written above is not (in any way) intended to be a personal exercise prescription for any individual.

      Who said disclaimer?

      Some Final Thoughts

        Naturally the heavier you are the more energy you will expend (cals you will burn) per unit of time, so simply adjust the numbers up or down by using the above weights and figures as a guide. Of course you could replace the step-ups with a number of alternatives and use your three minute intervals any way you choose. Activities such as stair walking, skipping, treadmill and stationary bike could all be viable options. There are a few other variables which will have some impact on precisely on how much energy you expend over your three minutes (like technique and intensity) but overall, the above figures will give you a good idea of what’s possible.
        I chose the old-fashioned step-up because it’s cost effective, practical, convenient, requires no equipment (okay a box), no skill and is suitable for most fitness levels. It’s also pretty handy at targeting the ass, hips and legs – per chance you should know somebody whose lower body is in need of some attention!

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        Last Updated on January 14, 2019

        7 Ways To Make Exercise Fun For Everyone

        7 Ways To Make Exercise Fun For Everyone

        From Atkins to Paleo to eating gluten-free despite not being one of the rare few people afflicted with celiac disease, fad diets are everywhere. It drives me crazy because I believe these diets do more harm than good. Your body is made up of a variety of vitamins, nutrients, and minerals, and losing weight healthily isn’t possible when you fill your body with unnecessary synthetic plastics, sugars, and powders. There’s no easy button in life.

        What you need to do is exercise, which isn’t very appealing to many people. Workouts take work, so there’s already a stigma involved in going to the gym. Starting a healthy workout regimen becomes easier when you make it fun. If you want to live long and prosper, get off the couch and try these methods to turn your workout into a playout.

        1. Take the scenic route.

        Walking is an easy way to transition to a healthy lifestyle, and it’s free. Not only do you burn calories (check out this calculator for how many calories you burn based on your weight), but you see the world in a different way. Hiking in nature is great if you have access to it, but don’t let living in an urban area deter you from walking.

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        Whenever I’m creatively stuck I get my head straight by walking a couple of miles. It’s also how I discover new paths, meet new people, and stumble upon hole-in-the-wall spots I never would have found otherwise. You could drive past the same place every day and never appreciate the beauty, nor even notice it’s there.

        2. Distract yourself.

        No matter what exercise routine you choose, use the time to meditate. You may wonder how marathon runners are able to put so many miles on their bodies. It’s because the pain from running that you avoid is something they’ve learned to harness to enter a transcendental state. If you’re aware of the benefits of meditation and exercise but don’t have time to do both, you can combine them, killing two birds with one healthy stone.

        3. Listen to music or podcasts.

        There are few experiences in life more pleasurable than turning up the music and drowning out the world around you. With so many podcasts and music apps available on your smartphone, you can easily find entertainment options perfectly suited to your personal tastes. Never worry what people may think of you when working out;instead, crank up the volume and get lost in your own world. You’ll be in shape before you know it.

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        4. Bring a friend.

        Some people can’t go anywhere alone. While I highly recommend dining out and seeing a movie in a theater alone, having company while exercising is very helpful. It allows you to pace yourself with someone else, and gives you a coach to motivate and push harder than you may have on your own.

        Many exercises are safer when done with a friend, and some sports can only be played with another person. Involving others in your goals can mean the difference between success and failure. Just remember to continue exercising if the other person flakes, or they’ll be in control of your health.

        5. Accessorize.

        There are accessories that can make exercise easier, and sometimes buying a new toy can add some much-needed fun to your routine. With apps like RunKeeper and Nike+, your smartphone is capable of tracking your vitals and progress. Wrist weights can add a new dimension to your workout, and, if you exercise at night, a headlamp can help you see what’s in front of you so you don’t trip.

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        For urban runners and power-walkers, one of the biggest obstacles is other people. It’s difficult to get in your meditative zone and enjoy your music when you constantly have to dodge people. To resolve this vexing issue, Runbell, a startup in Tokyo, has developed the runner’s version of the bicycle bell. With this lightweight brass bell warning people you’re approaching from behind, you’re free to maintain your transcendental state while continuing your workout. Head to their Kickstarter campaign to pledge your support.

        6. Compete.

        A little healthy competition can motivate you to push yourself further in your workout regimen. There are apps like Zombies, Run! which turns your run into a video game, and MyFitnessPal which allows you to connect with others in the exercise community. Whether you’re directly competing with a friend, an online community, or against your previous self, setting goals is the key to reaching them. Running with no destination can feel like an impossible task, and it’s easy to get distracted.

        7. Relax.

        The best part about exercising is how much you enjoy the downtime. If you think laying on your couch all day is enjoyable, it has nothing on that hour you spend as a couch potato after a rigorous workout. Jay-Z said it best, “in order to experience joy, you need pain.” The harder you push yourself while exercising, the better you’ll feel when you’re relaxing.

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        With that said, don’t relax too much, or it loses the effect. It’s okay to indulge every so often. Treat yourself to some junk food you’re craving, imbibe a drink here and there, and spend a day vegging out on your couch. Staying healthy doesn’t have to be torture. Just turn down when you can and dedicate some time to better the health of your body. You only get one.

        Featured photo credit: tpsdave via pixabay.com

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