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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!

        More by this author

        Craig Harper

        Leading presenter, writer and educator in the areas of high-performance, self-management, personal transformation and more

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        Last Updated on April 6, 2020

        How To Be Successful In Life: 13 Life-Changing Tips

        How To Be Successful In Life: 13 Life-Changing Tips

        What is success to you? How to be successful in life?

        To some, when they think of success, they imagine wealth; others want power; some just want to make a positive impact on the world.

        All of these are perfectly valid, indeed success is a concept that means different things to different people. Though no matter what success is to you, it almost certainly isn’t something will come easily.

        There are countless guides and books to being successful, however, as success is personal and unique to each individual. The advice contained in these books can often not be relevant. Therefore following the advice of a single individual can often be unhelpful.

        With this in mind, considering the advice of a great many people, people whose ideas of success were different both to each other, and quite possibly, to you can be a good alternative.

        What follows is a list of 13 of the best pieces of advice from some of the most successful people who have ever lived. If you want to learn how to be successful, these tips are essential:

        1. Think Big

          From Michelangelo Buonarroti, Great Renaissance Artist:

          “The greater danger for most of us lies not in setting our aim too high and falling short; but in setting our aim too low, and achieving our mark.”

          There are few artists as influential as Michaelangelo. Today centuries after his death, his work still inspires and connects to people. His work is world famous, just think of his statue of David, or the Mural in the Sistine Chapel in the Vatican.

          Imagine then, if he decided not to work as an artist.

          Being a successful artist has always been extremely difficult, imagine if he decided to give up this ambition in favour of something easier?

          Oftentimes, people often decided to put their dreams aside for something more “realistic”. To give up their dream for something easier. This quote teaches us the danger of such a point of view.
          Instead be ambitious.

          2. Find What You Love to Do and Do It

            From Oprah Winfrey, Media Mogul:

            “You know you are on the road to success if you would do your job and not be paid for it.”

            This is a good quote to remember and think about when you’re at work.

            Imagine being as successful as possible in your current job. Ultimately you’ll probably find yourself working extremely hard and this it will take up much of your time.

            If it’s a job you hate, then being successful at it might only mean filling your life with something you hate to do. What’s the sense in this?

            Instead, why not focus on doing something you love? When you’ve found what you’re passionate about, you get the motivation to keep you moving. Success at this means the fulfilment of your dreams.

            Not sure what your passion is yet? You should learn about this Motivation Engine first.

            Even if you’re not successful, you still filled your time with something you love to do. Many successful musicians spent years of their lives doing unpaid performances, the only reason they kept playing was because they loved to perform.

            3. Learn How to Balance Life

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              From Phil Knight, CEO of Nike Inc.:

              “There is an immutable conflict at work in life and in business, a constant battle between peace and chaos. Neither can be mastered, but both can be influenced. How you go about that is the key to success.”

              All too often, people think that to be successful, they need to make the object of their success their life.

              If a person thinks their job will lead them to success, then they may spend countless hours per day, and well into the evening working hard.

              However this comes at the cost of rest, your health and having an enjoyable life. Ultimately they may burn out and cease to be successful at their job anyway.

              If success comes from having a strong social life and a good group of friends, their job may suffer; meaning that they may lose their job, and then be unable to afford going out with friends.

              In these ways, success, as Phil Knight says above, is helped by balance. Think of it as a balance between rest and work, or work and play.

              To achieve that balance, this Ultimate Guide to Prioritizing Your Work And Life can help you.

              4. Do Not Be Afraid of Failure

                From Henry Ford, Founder of Ford Motors:

                “Failure is simply the opportunity to begin again, this time more intelligently.”

                There is a story, it’s unconfirmed whether it actually happened, yet the message within is none the less true:

                Thomas Edison inventing the lightbulb was the result of several hundred failed attempts. In an interview, he was asked “How do you feel after all of your failed attempts?”

                His response was great, “I didn’t fail, I learned hundreds of ways not to invent the lightbulb”

                He saw each “failure” as a lesson. From that lesson he learned what won’t work, and also might work instead.

                Each failed attempt, each rejection, were key steps on his path to success. It is easy to feel like you should give up after a failure. But perhaps in that failure is a lesson.

                Pay attention to your failures, study them. Perhaps then you’ll learn how to succeed.

                If you find it difficult to fight your fear of failure, here’s a guide for you: Why You Have the Fear of Failure (And How to Conquer It Step-By-Step)

                5. Have an Unwavering Resolution to Succeed

                  From Colonel Sanders, Founder of KFC:

                  “I made a resolve then that I was going to amount to something if I could. And no hours, nor amount of labor, nor amount of money would deter me from giving the best that there was in me. And I have done that ever since, and I win by it. I know.”

                  This, in many ways relates to the above quote about learning from your failures.

                  It’s the easiest thing in the world to give up from a failure. The only way to push on is if you have the true burning desire to succeed, to not be moved or dissuaded from your goals.

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                  If you are not truly dedicated towards success, then each failure will hurt more, each set back will slow you down.

                  Success is hard; without the unwavering desire to succeed, this difficulty may seem insurmountable. With the desire, it is merely an obstacle to go through.

                  6. Be a Person of Action

                    From Leonardo da Vinci, Renaissance Genius:

                    “It had long since come to my attention that people of accomplishment rarely sat back and let things happen to them. They went out and happened to things.”

                    Though it was said hundreds of years ago, it works just as much today as it ever had. It applies to literally any successful person.

                    Think about it, picture someone like William Shakespeare:

                    When we think of the time he lived in, we think of the time in a way shaped by him. When we think of Renaissance era Italy, we think of Michelangelo and Leonardo Da Vinci. Or think about the present day, Bill Gates or Steve Jobs. Our current way of life would simply be incomparably different if they didn’t accomplish what they did.

                    You’re probably reading this article on a device by a company that they either founded or companies influenced by them.

                    All these figures were proactive, they saw ways to do things differently and did them. If they let the world shape them, then they’d simply fit into the background. Instead they shaped the world.

                    Applying this to you?

                    Don’t be afraid of going outside the norm. If you can think of a better way to do something, do it that way. If you fail, try again.

                    7. Cultivate Positive Relationships

                      From Theodore Roosevelt, 26th President of America: “

                      The most important single ingredient in the formula of success is knowing how to get along with people.”

                      The best leaders and some of the most influential people (and Theodore Roosevelt is one of the best leaders and one of the most influential people to have lived) were not those who caused commotions, who fought with people or disregarded people; but were people who were friendly to those around them.

                      People liked them. They wanted them to do well.

                      This is key to good leadership.

                      It’s logical. If someone likes you, they want to help you; if you give them a suggestion, they’ll gladly follow through with it.

                      But if someone doesn’t like you, they may either refuse to help or actively get in your way.

                      What’s more, it’s always a good idea to cultivate good relationships. You can never tell who will prove to become someone who’ll be able to help you in a big way, or even be a good and supportive friend.

                      As such, help people and they may help you; and be good to people, and they my be good to you.

                      8. Don’t Be Afraid of Introducing New Ideas

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                        From Mark Twain, Famed Author:

                        “A person with a new idea is a crank until the idea succeeds.”

                        It is an unfortunate truth that those with the boldest ideas are often disregarded.

                        Most of us are taught from an early age to think and do things similarly to everyone else. This can be great to fill an existing role. But to truly do things differently (and all successful people did things differently), you need to think differently.

                        If you have a new idea, don’t throw it away because it’s new and different; instead, celebrate it. Your strange new idea might one day be the one that leads you to success.

                        9. Believe in Your Capacity to Succeed

                          From Walter Disney, Founder of Walt Disney Company:

                          “If you can dream it, you can do it.”

                          Success has to be something you can imagine yourself achieving.

                          It is possible that you will come across those who doubt you and your ability to succeed. You must not become one of these people because the moment you cease believing and dreaming is the moment these dreams fall away.

                          Keep dreaming!

                          10. Always Maintain a Positive Mental Attitude

                            From Thomas Jefferson, 3rd President of America:

                            “Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude.”

                            Like the above quote says, you need to trust in your ability to succeed. This is the only way to cultivate the right mindset.

                            Replace negative thoughts with the positive ones. You need to approach problems, not as obstacles stopping you, but merely tasks that need to be completed for you to keep going.

                            If you stay positive and think like this, setbacks won’t affect you so much, people’s doubts won’t impact you and even the biggest obstacles will seem like minor problems.

                            However with the wrong mindset of doubt, you’ll be much easier to stop.

                            11. Don’t Let Discouragement Stop You from Pressing On

                              From Abraham Lincoln, 16th President of America:

                              “Let no feeling of discouragement prey upon you, and in the end you are sure to succeed.”

                              It is an unfortunate fact of human nature — all of us in some way, doubt ourselves. This can be made far worse if others doubt us too.

                              When surrounded by doubts, giving up can actually seem like a good idea.

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                              Don’t pay attention to the doubts. If you are discouraged, ignore it.

                              If this discouragement moves into your mind and you begin to doubt yourself. It is important to ignore this too.

                              This is How Self Doubt Keeps You Stuck and How to Overcome It

                              12. Be Willing to Work Hard

                                From JC Penny, Founder of JC Penney Inc.:

                                “Unless you are willing to drench yourself in your work beyond the capacity of the average man, you are just not cut out for positions at the top.”

                                You might have heard the quote that “success is 1% inspiration, 99% perspiration” or you may have heard about the 10,000 hours idea.

                                Whichever way you frame it, they say one thing:

                                True success comes from work.

                                You’ll never become successful if you don’t work towards your goal in life and keep working towards it.

                                Check out this article and you’ll understand Why Hard Work Beats Talent.

                                13. Be Brave Enough to Follow Your Intuition

                                  From Steve Jobs, Co-founder of Apple Inc.:

                                  “Have the courage to follow your heart and intuition. They somehow already know what you truly want to become. Everything else is secondary.”

                                  In ancient Greece, there was a group of Oracles who lived in Delphi. Everyone who needed advice or to know their future visited them, from the poorest of society to kings. Above the doorway of the temple were the words “know thyself”.

                                  If you strongly believe and desire something, chances are that you already have an idea how to get there. If not, you may naturally know what things will help you and what things will slow you down.

                                  It’s like how your body can detect danger even when things seem safe.

                                  Ultimately then, you need to trust your own instincts.

                                  Final Thoughts

                                  What you might have noticed is that many of the above lessons are similar — most are about developing the right state of mind. This clearly suggests that the key to achieving success, in whatever you wish, comes down to the way you approach it mentally.

                                  Moreover, no matter what stage of life you’re at now, you can still make a difference and pursue success. You can make resetting your life possible when you do this: How to Start Over and Reboot Your Life When It Seems Too Late

                                  More Tips for Achieve Success

                                  Featured photo credit: Ryan Wong via unsplash.com

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