How Much Weight Can You Lose In 2 Months? How to Set Weight Loss Goals that You Can Smash
Are you depressed by the statistic that 95% of people regain weight after losing it?
So many diets claim that you can lose weight with a magic pill or an expensive gym membership. What you really need is a heavy dose of realism!
Do you want to know how much weight can you lose in 2 months?
According to the Centers for Disease Control and Prevention, the safe amount of weight to lose in a month is 4 to 8 pounds. So, in over 2 months you can lose up to 16 pounds. But, it’s up to you!
Follow our tips to find out how you can set weight loss goals that you can smash this time. Let’s get started!
1. Concentrate on the Process
Imagine you want to achieve your weight loss goal of 16 pounds in 2 months. But, that’s not the whole story!
It’s important to concentrate on the process rather than the outcome. Your outcome goal is 16 pounds in 2 months. Your process goals are the steps you take to reach your outcome goal.
For example, your process goal may be to do 30 minutes of physical exercise each morning. Or eating a vegan diet during the weekdays.
Instead of thinking about the abstract goal at the end of the tunnel, you need to focus on the habits and behavior which can help you make it to the end.
2. Setbacks are Normal
Weight loss is not easy. You’re going to have setbacks along the way.
Don’t be too hard on yourself when you binge eat after a difficult day at work. Or when you skip your yoga class to watch television.
If you expect setbacks are going to happen, you can prepare for them when you encounter them.
When you know your friend’s birthday party is around the corner, you can plan how you’re going to deal with it. How are you going to say no to the slice of pizza?
3. Adapt Your Goals
You begin with a goal of 16 pounds in 2 months. But, that doesn’t mean you have to stick to it!
If you’re making significant progress after a couple of weeks, you could increase your weight loss target to 20 pounds in 2 months.
You could decide that you were too ambitious with your goal the first time around. Instead, you need to reduce your weight loss goal!
Instead set a different target. This time ask yourself – can I lose 10 pounds in a month?
4. Get a Weight Loss Buddy
Social support is really important when it comes to weight loss. Your network of family and friends is hugely valuable. You also need a weight loss buddy who is going through the same thing as you.
When you’ve hit rock bottom and you’re on the edge of reaching for the refrigerator, you can call your weight loss buddy for help. Your weight loss buddy knows your weight loss goals and your strategies to achieve them. Your buddy keeps you accountable to your promises.
Instead of a weight loss buddy, you can also hire a professional coach to help you keep your weight loss goals.
5. Remind Yourself of Your Goal
Don’t allow yourself to forget your weight loss goal! There are numerous different techniques to remind yourself on a regular basis of what you set out to achieve.
You can visualize your success! Imagine what you’re going to look like when you’ve accomplished your goal.
Spend time repeating phrases which help you to stay motivated in hard times. Such as, “no thanks, I’ve already eaten” and “I can do this!”
6. Track Your Progress
It’s helpful to keep a weight loss journal which tracks your progress each day. Include everything you’re eating, your time spent doing exercise and your current weight and measurements.
It is easy to pretend you’re losing weight when you’re actually not. Telling yourself you’re eating healthy, but not counting the snacks you had in between meals is not helping.
7. Meditation to Focus
You may wonder what meditation has to do with weight loss. After all, surely sitting down and meditating is time wasted when you could be burning calories, right?
And yet, there is scientific evidence that meditation improves your ability to concentrate on your goals in weight loss. There are also numerous other health benefits of meditation practice. These include relieving the symptoms of stress and improving your emotional awareness.
8. Always Meal Prep
When you come home from work, the last thing you want to do is prepare and cook a delicious healthy meal. Instead, spend one day per week meal prepping for the rest of the week.
Then, when you come home from work, instead of getting a take-out, you just warm-up the healthy meal you made earlier. If you really need to order take-out, then choose a healthy option.
9. Buy New Clothes
We reward ourselves with tasty foods a lot of the time.
Did you get a promotion? Go buy some yummy candy from the store!
Graduated from college? Congrats! Let’s go out for an expensive meal.
When you want to lose weight, eating and drinking can longer be your reward for your achievements. When you’ve achieved one of your weight loss milestones, go shopping for clothes instead!
This doesn’t undo your hard work. But also, you get to enjoy your slimmer look in a new get-up.
10. Sleep Well
If you want to achieve your weight loss goal, then you need to make sure you get a good night’s sleep. Sleep is just as important as healthy eating and physical activity for weight loss.
Many people don’t get the recommended 7 to 9 hours of sleep per night. In fact, over one-third of Americans don’t get enough sleep.
Poor sleep increases your risk of obesity by up to 55%. So, make sure you get plenty of shut-eye.
How Much Weight Can You Lose in 2 Months?
If you want to achieve your weight loss goal, then follow our tips for staying on track. We can help you to determine how much weight can you lose in 2 months. We’ll help you every step of the way.
If you want to know more about how we can help you, check out our 21 Day Transformation Challenge now!
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Low on Weights?
12 Ideas for Resistance Training Without Weights
Don’t think you have the budget to get fit? Think again! Try these creative ways to log your resistance training without shelling out for a weight set.
Staying fit doesn’t require a gym membership, nor does it require setting aside a block of time for a full work-out. You can build a resistance training program that can be done anywhere and at any time. Best of all you eliminate the pressure of exercising in front of others.
Imagine working out at the beach on Sunday, in your backyard on Monday, and the park on Tuesday. Experiment and find an inviting place to work out where you are most energized. Grab a yoga mat and get to work using the best bodyweight exercises for your desired results.
Develop a plan and work at your own pace reaching your individual goals. Exercise routines that are free of equipment give you the same results as weights if you know how to work the right muscles.
Ready to work-out without spending money on equipment? Continue reading for 12 resistance training ideas that don’t require weights.
1. Lunge Variations
Lunges are a popular way to do leg workouts at home. There are numerous versions, so you never get bored.
The standard variation, or bodyweight lunge, requires you to stand up straight with your shoulders back and chin up. Step forward with your left foot and with a tightened core, lower your hips and bend your knees at a 90-degree angle. Keep your left knee level with your ankle and lower the back knee, but do not let it touch the ground.
Using your front heel for support, lift the body back up into the standing position. You can do multiple reps with the left knee leading and then switch to the right.
Once you’ve mastered the lunge, switch it up and incorporate the following into your sets.
The curtsy gets its name from the British greeting for women and girls. In this variation, you will start with your feet hip-width apart. Step backward with one leg and cross it behind you. Follow the steps of lowering your body.
With the reverse lunge, you will follow the same steps as the standard lunge. In this rep, the emphasis will be on the back leg. Use it to lower the body, and the ball of the foot to lift the body back up.
The walking lunge follows the steps of the standard lunge. Instead of doing reps with the left leg and then the right leg, you are going to switch things up. After returning to the standing position step forward with the right leg and go into the lunge.
Continue the motions and move around the room. This is a good time to incorporate small weights if you have them. Raise your hands to shoulder height and reach to the ceiling with each step.
2. Burpees for Resistance Training
Burpees are a good exercise and the key benefits is strength building. There is a burpee for beginners. Once you master these motions we’ll get into the advanced version.
Start in the standing position. Squat down and then kick your legs back until you are positioned on your toes. You will be in a position similar to a plank (we will cover planks later). Bring your legs back into a squat and stand back up with your arms reaching upward.
Continue doing this until your motion becomes fluid.
Now that you have the burpee down interject a push-up when the body is in plank position. Follow that up by jumping up instead of merely returning to the standing position.
3. Mountain Climbers
Mountain climbers give you a full body work-out. It also increases your heart rate for a high-quality cardio exercise and a natural shot of energy.
With your arms at your side and feet shoulder-width apart, squat to the floor and position your hands shoulder-width apart on the floor. Go into the plank position with your arms straight. Do not lock your elbows.
Begin with your left leg. Bring it forward with your knee towards the chest, extend it back out and bring up the right knee. Continue this rotation for your desired set of reps.
Between sets bring both feet forward and jump up similar to a burpee. Rest for about 15 – 30 seconds before starting the next set of reps.
4. Chin and Pull Ups
These upper body exercises will require a sturdy bar high enough to extend your arms over your head. Your feet should not touch the ground between reps. If you are tall or the bar is too low, bend your knees and cross your feet at the ankle.
The difference between the two exercises is the positioning of the hands on the bar. The biceps will get a good work out but the pull-up will have more emphasis on the muscles in the back.
Start with your arms straight but do not lock your elbows. With your hands on the bar shoulder-width apart, pull yourself up until the chin passes the top of the bar. For the chin-up, the palms of your hands will be turned inward. Having the palms turn outward is the position for the pull-up.
Once you have pulled the body up, hold the position for several seconds before descending back down.
Planks, like lunges, can be done in numerous variations. If you’re looking for at home exercises, place this one at the top of your list. We do suggest that you have a yoga mat or some other protective cushioning for your elbows.
The simple forearm plank is used to strengthen the core muscles by forcing you to stabilize your body. For this exercise lie on the ground with your body face down and feet spread waist-width apart. When you lift-up into the plank position you will be supported by the toes and ball of the feet.
Rest your body on your elbows with the forearms resting on the floor and hand clasped. The elbows should be shoulder-width apart and your body straight using your core muscles. Hold the position for at least one minute and challenge yourself to increase the time with each rep.
Do push-ups for resistance training to strengthen the triceps. They also work to build your core muscles. Push-ups can be done the traditional way or the less strenuous method designed for women. You also can vary the placement of the hands to direct the elbows outward or backward.
Stretch out on the floor face down. With your hands should-width apart and in the desired position bend your elbows and push the body up.
To start the exercise, bend the elbows and lower your body stopping before the chest or breast touch the floor. Do short counts before pushing the body back up. Remember, when the arms are straightened, stop before the elbows lock.
Do as many reps as you can before coming to a full rest.
7. Posing for Balance
Resistance training isn’t just about toning, it is also about building core strength that helps the body support your spine. Posing are exercises that help with balance which is the result of a strong core. You will find these techniques in yoga classes but they also provide good at home exercises.
You won’t need a chair for this pose because you will become the chair. Stand with your feet together. Put your weight into the heels of your feet as you bend your knees into a sitting position. Raise your arms upward with palms touching.
Hold the pose for a minimum of 10 seconds and then repeat the motion.
Stand straight with your feet flush together. Bring your right foot up and rest it on either the inside of your lower left thigh or below the left knee. Turn the right knee outward and bring your hands up to the center of your chest pressed together.
Take a deep breath and hold the pose for three – five seconds. Release and repeat.
8. Jumping Jacks
If you had physical education classes in school you should have jumping jacks mastered already. Some people may not think of them for resistance training but they are a total body workout. Jumping jacks target the glutes, quadriceps and hip flexors.
You will also work your shoulders and core muscles. Even better, the help with speeding up your metabolism.
Start by standing straight with your hands down by your sides and palms facing your outer thighs, and feet together. Jump up about two-three inches from the ground spreading your legs shoulder-width or wider. At the same time bring your arms out and up until they meet above your head.
Bring your arms back to your side and your legs together. Repeat this motion nonstop as you count out your jumping jacks. A good warm-up would be 50 – 100 jumping jacks.
Sit-ups have many benefits, the most popular is tightening stomach muscles and strengthening the core. Here are two variations. Both start with a standard sit-up position.
With legs shoulder-width apart and the palm of your hands together, bend your knees slightly and lift your legs off the ground. At the same time lift your upper body as if you are doing a sit-up. Twist the torso to the left and then the right, twice.
Exhale and relax the body on the mat. Repeat for the desired sets
Position your arms against your sides with palms facing down. Tighten your abs and raise both legs toward the ceiling. Lower the left leg to about two inches from the ground. Raise the left leg while lowering the right.
Repeat the repetition for 30 – 45 seconds.
Step-ups are a bodyweight exercise that only requires a sturdy bench that is at least knee high. With hands to you side step-up onto the bench with your left foot. Step down and then step-up with the right.
Your reps can be a straight left leg and then the right, or you can rotate left right left… The goal is to do a continuous 10 step-ups per set. You can also use weights for better resistance.
11. Triceps Dip
Triceps Dip will require a prop. It can be a chair, the edge of a sofa, or a step outside your house. Almost anything that is sturdy and can support your weight without tipping over can be used.
Sit on the edge of the chair with hands shoulder-width apart and palms down. Extend your legs out and then slide your butt off of the chair. Straighten your arms but do not lock your elbows.
Use your arms to lower and lift your body. If using a chair do not go lower than six inches from the seat. When using a step or box that is lower to the ground, do not let your butt touch the surface below you.
Try to perform about 15 reps per set. Return to the seat between sets to allow for a 10-second recovery.
12. Arm Circles
If you are looking for upper body exercises to target the back, shoulders, biceps, and triceps, arm circles are a perfect choice. Arm circles are also a great warm-up exercise that can help prevent injuries.
They are quite simple to execute and can be done while at work during a five-minute break. Start by standing up and extending your arms out with the palms of your hands facing the ground. Do a forward circular motion creating circles that are one foot in diameter.
Continue the rotation for about 10 seconds, or 10 rotations. Stop and then do the same in a backward rotation. One forward and one backward rotation represent a set. You can increase the time of the rotations or the number of back and forth reps, as your arms strengthen.
Also, consider adding small weights for additional resistance.
You’re Now Ready to Log Your Workouts
Now that you know resistance training doesn’t have to come with great expense, what are you waiting for? Before starting your weight-free workouts we recommend consulting with your physician first. Once you get the go-ahead, log your results and celebrate your successes.
Did you find these at home exercises useful? Click here to check out our nine-week body transformation challenge.
Macros VS Calories: Which Should You Count For Weight Loss
If you’re trying to lose weight by way of what you eat, you’ve heard about macros VS calories. Click here to find out what they are and which ones to count.
The holidays are coming up in a hurry. That means reconnecting with family and friends, taking pictures, and maybe even paying a visit to your old hometown.
This is the time of year when many of us panic and say, “Oh no, I can’t enjoy the holidays looking like THIS!”
No matter what your weight loss motivation might be, it starts with getting educated. If you’re scouring the internet for weight loss tips, you’ve been hit by an avalanche and you need to sift through the myths and half-truths to find your path.
One of the greatest debates about weight loss is whether it’s best to count macros vs calories. We’re putting it to rest once and for all. Here’s what you need to know.
Counting Macros Vs Calories: What Do I Need to Do to Lose Weight?
We’ll cut to the chase: to lose weight the right way, you need to do both. Your body is an atmosphere with a delicate balance, and you need to manage your overall calories as well as your macros to stimulate healthy weight loss.
To help you find that perfect balance, we’ll break it down one piece at a time.
Why Calories Matter for Weight Loss
Most people know the basic concept of weight loss. If you take in more calories than you burn, you gain weight. If you burn more calories than you take in, you lose weight. But why?
A calorie is a unit of energy that your body uses for all its functions, from basic survival to hitting the pavement for a run. Our bodies are programmed for survival in the wilderness, where we wouldn’t know when our next meal was coming.
If we have more energy than our body needs, the body stores the extra energy inside our fat cells so it can use it at a later time if we can’t get the food we need. When your body needs more energy than you’re giving it, it pulls the energy from those stored fat cells and uses it, leading to weight loss.
To put it in simple terms, you need to burn more calories than you eat in order to lose weight. That’s why counting calories is the method most people use for weight loss: because it’s easy and it can get the job done.
However, your daily calorie count doesn’t give you the full picture. As we’ll explain later, not all sources of calories are equal.
How Many Calories Should I Eat to Lose Weight?
This is the million-dollar question: if I need to eat fewer calories to lose weight, what should my limit be? As you may expect, it varies from one person to another. Here’s how to calculate your calorie goal.
1. Find Your BMR
Everyone’s body requires a different number of calories for its basic functions like digestion, maintaining a heartbeat, and more. That number is your basal metabolic rate or BMR.
Your estimated BMR depends on your height, weight, age, and gender. You can use an online BMR calculator to find your estimated BMR.
As an example, let’s use Jane Doe. She’s a 40-year-old woman who’s 66 inches tall and she weighs 180 pounds. Based on an online calculator, her BMR is 1560. In other words, if she were to lay around all day and do no activity, she would burn 1,560 calories.
2. Factor in Your Activity Level
Now that you know your BMR, you need to factor in your typical activity level to see how many total calories your body burns on an average day.
Take a look at how much exercise you get in a typical week and assign it a number on a scale of 1.2 to 1.9. If you are sedentary and do little or no activity on a daily basis, you’re a 1.2. A 1.9, on the other hand, would be a professional athlete or someone who exercises often on top of a hard labor job.
When you’ve decided where your activity level is on this scale, multiply that number by your BMR. This is called the Harris Benedict Formula. It gives you an estimate of how many calories you need to eat on a daily basis.
Let’s go back to our Jane Doe example. She does a moderate workout three times per week, so we’ll put her at a 1.5 on the activity scale. If she multiplies that by her BMR of 1560, her total daily estimated calorie usage is 2,340.
3. Calculate Your Calorie Goal
The calculations above give you the number of calories you need to eat each day to maintain your same weight. The next step is to determine how many calories you should eat in order to lose weight.
It all depends on your desired weight loss rate. In general, you need to burn about 3500 more calories than you eat to lose one pound.
Let’s assume Jane Doe wants to lose two pounds per week. That means she needs a 7,000 calorie deficit each week.
To hit that goal, Jane Doe should eat 1,000 fewer calories than she burns each day. The puts her daily calorie limit at 1,340.
Of course, that’s only part of the story. To get the results she wants, Jane Doe needs to make sure those 1,340 calories are coming from the right sources. That’s where macronutrients come into play in our nine-week weight loss challenge.
Why Macronutrients Matter for Weight Loss
Food does more than give your body energy. It also gives your body the specific nutrients it needs to perform every function you need on a daily basis. That’s why your macros are so important: they make sure your body has what it needs to function.
There are three macronutrients: carbohydrates, proteins, and fats. Each one has its own nutrients and components your body needs. The key to weight loss is making sure that your body gets enough of each macronutrient within your daily calorie goal.
Carbs have gotten a bad reputation over the years, and it’s only somewhat warranted.
Carbs are your body’s first source of energy. If you take in more carbs than your body needs, it stores the remaining carbs in your fat cells, enlarging them and causing weight gain.
If your body needs more energy than it’s getting from the carbs you’re eating, it pulls stored energy from your fat cells and you lose weight. That’s why low-carb diets are so popular. They cut to the chase and stimulate fast weight loss.
The second key macro is protein. In the same way that people vilify carbs, they glorify protein.
They aren’t all wrong. Protein is made of amino acids, which are the building blocks for all your cells. They’re essential to healthy body functions.
Proteins are also necessary for your body to build muscle. The way you build muscle is that when you exercise, the effort creates tiny micro-tears in the muscle fibers. When your body repairs those tears with materials from protein, it makes the muscles stronger.
That brings up an important misconception: protein itself doesn’t make you build muscle and get fit. It gives your body what it needs to build muscle as a result of your exercise. You still need to work out to gain muscle.
Fat has become a dirty word, but thanks to more and more nutritional education, we’re changing that misconception. Dietary fat isn’t the same as fat in your body. If you stop eating fat, it doesn’t mean your body will burn your fat cells to replace it.
Dietary fat is your body’s second source of energy after it has depleted the carbs and before it starts burning stored energy. Fat is also a vital part of your diet because it includes nutrients your body needs to operate at its best.
The key is choosing healthy fats, like avocado and eggs instead of high-fat sweets.
How to Balance Your Macros for Weight Loss
Now you know the three macros you need each day, but how much of each one do you need?
In general, you should aim to get 40% of your daily calories from carbs, 40% from proteins, and 20% from fat.
While that sounds simple, it takes some calculation. Let’s use Jane Doe as our example. Her daily goal is 1,340 calories. That means she should get 536 calories from carbs, 536 from proteins, and 268 from fats each day.
The problem is that nutrition labels list the grams of each macro in your food, not the calories. That’s another calculation you have to do.
Each gram of carbs and proteins contains about four calories. Each gram of fat contains about nine calories. That means Jane Doe needs to eat 134 grams of carbs, 134 grams of protein, and 30 grams of fat every day.
Keep in mind that this is all based on a general weight loss goal. Depending on your specific goals, a nutritionist might suggest changing these ratios. For instance, someone who wants to build muscle while they lose weight might need more protein.
Tips for Losing Weight While Counting Calories and Macros
It’s not about choosing between counting calories or balancing your macros. You need both to lose weight while staying healthy. You might be able to lose weight without considering your macros, but you could compromise your health.
Your results also won’t be the same if you don’t keep your macros in line. If you’ve ever wondered why some people who lose weight end up toned while others don’t, the macros are a common reason.
If you’re ready to get started, here are some tips:
1. Work the Numbers
Considering how much of this blog is dedicated to math, you can see how important numbers are in getting your diet right. People who say, “I’m just going to estimate how healthy things are,” rarely reach their goals.
It’s also important to re-work your numbers every so often. As you lose weight, your BMR will change and your activity levels might change too. Re-do your calculations and your goals every month or two depending on your progress.
2. Keep It As a Work in Progress
You need to recognize that these numbers aren’t an exact science. Everyone’s body is unique in the ways and rates at which it processes calories.
Studies even show that the numbers vary based on ethnicity and weight history. Monitor your progress and don’t be afraid to adjust your goals and percentages if necessary.
As you do this, pay attention to more than the scale. Do you feel run-down all the time? Are you too weak to work out? If so, it’s time for an adjustment.
3. Use Water for All It’s Worth
To be blunt, drinking water helps you lose weight. It’s a well-known fact in the medical community, but not all dieters recognize it.
Hydration helps you have the energy to work out and stay active. In some cases, people think they’re hungry when they’re actually thirsty. If you drink water when you feel hungry, it could prevent you from eating more than you need.
In many cases, people who drink water soon before a meal also eat less food. It’s a great technique to try if you tend to overeat or if you leave the table still feeling hungry.
4. Planning, Planning, and More Planning
Chances are that on-the-fly decisions have landed you in a position to want to lose weight in the first place. It’s impossible to estimate the calories in a dish if you don’t know how it was prepared.
Hitting your calorie and macro goals require planning ahead. Plan your meals in advance to get the balance you need. If you plan to go to a restaurant, look up the nutritional information if possible and plan your meal ahead of time, based on the numbers.
5. Don’t Try to Go It Alone
This one’s crucial. Study after study has shown that people who lose weight with a partner, coach, or buddy are more successful. Look to a professional like our weight loss coaches for knowledgeable guidance and emotional support.
Losing Weight With a Plan
For most people, weight loss isn’t a “wing it” type of task. In many cases, we aren’t aware of how unhealthy our food choices are until we look at the calorie content and the macros they contain.
The key is planning ahead. Medical researchers have learned so much about macros vs calories, the way our bodies work, and what causes weight loss. The information above can help you take advantage of it.
If you’re ready to get started and begin working toward your best body today, our 21 Day Body Transformation Challenge combines diet and exercise to transform your look. If you want to turn heads for the right reasons, find out more here.
The Office Workout: 8 Fun Office Fitness Tips To Get You Moving
If you have a sedentary job, it’s hard to shed the weight no matter how hard you work out at home. Here are some fun office fitness tips to try at work.
One out of every three of adults is overweight. 30% of children are also overweight.
But it’s not just about obesity rates. Being overweight can lead to other physical health problems like diabetes, heart problems, and even some cancer. And those are just a few of the health issues those extra pounds have on our bodies.
Many people find it hard to find time to fit in exercise. And they often spend eight hours at work being sedentary. That’s why it’s time to incorporate office fitness into your place of business.
Adopting the office workout will help you save costs, help your employees, and boost overall morale. To learn more, keep reading. We’re sharing with you eight ideas for the office workout your employees will love.
Why Office Fitness is So Important
While it may seem counter-productive to incorporating exercises to do while sitting at a desk, the opposite is true. You’ll find you can increase productivity and save a lot of money just by encouraging your employees to exercise while at work.
Let’s take a look at some of the reasons why.
Obesity is Expensive
Office fitness is becoming more popular as businesses struggle under the expensive ramifications of obesity. An obese male employee can cost you anywhere from $322 to $6,087 in a loss of productivity.
For females, the estimates range from $797 to $6,694. These ranges aren’t for the entire duration of that employee working for you. These estimates are based on how much money you’ll lose per person per year thanks to health issues associated with obesity.
Mental Health Issues and Obesity
If that weren’t enough, being overweight also has mental health issues associated with it. Depression, low self-esteem, and eating disorders are not uncommon struggles associated with obesity.
This leads to a lowering of your office morale when employees are struggles with mental health issues. And, more losses in productivity.
Office Workout Suggestions
Not everyone is physically capable of doing the same workout. Since people are at different levels in their skills, agility, and health, it’s best to incorporate several different exercises at work so everyone can pick their favorite.
Here are eight suggestions with varying degrees of difficulty.
1. A Walking Meeting
Despite our technological advances, sometimes it’s best to have a face-to-face meeting with someone. But that doesn’t mean you need to be sitting down to do it.
Instead, ask if you can do a walk and talk. Not only will you get exercise, you’ll also find that walking helps stimulate your thinking. It’s a good chance you’ll be more productive while walking than you would during a sit-down meeting.
Also, it’s harder for you to be distracted when you’re taking a walk with someone. There’s less of a chance you’ll scroll through Facebook or check your e-mail while you’re walking.
Instead, you’ll be focused on the person you’re walking with. You might even find you look forward to these meetings since your senses will most likely be heightened just by walking around outside.
2. Work Out With Your Colleagues
It’s easy to quit and become lazy when there’s no one holding you accountable. But when you’re in a group, everyone tends to look out for one another.
Groups also help motivate one another. And in one study, it showed that 95% of people who began a weight-loss program with friends stuck with the program to completion.
You’ll also get a better rate at a local gym if you get a group to sign up. You can also hire a yoga instructor (or another type of instructor) to come to your work and give everyone a good workout.
Look if there are any exercise clubs at your office. If there aren’t any, consider starting your own.
It doesn’t need to be fancy or complicated. You can start a walking club that walks three times a week after work.
Or, you can get some co-workers to join an intramural club with you. There are intramural clubs for almost every ability.
Basketball, baseball, and even kickball clubs are all over the place. You can easily find one by doing a quick Google check. Type in “adult (your sport here) leagues in (your city).
You don’t need to work out every day, but even meeting a group once a week to exercise will improve your overall health. Also, it’s a good way to get to know your co-workers on a more personal level.
3. Swap Your Chair With a Stability Ball
Good posture is important to the health of your body. Having a strong core means that you are less prone to injuries and you get a better overall workout.
But it’s not like you can do a sit-up while in your office. At least, not without getting some funny looks.
However, you can invest in a stability ball to get in your abdominal exercises at work. By swapping your chair for a stability ball, you now can sit and work while getting a great workout.
The stability ball forces your body to keep finding its balance. As a result, it slowly strengthens your core muscles.
Better posture can also lead to fewer employees calling out sick due to back problems. This is great since lower back problems cost employers $34,600 per 100 employees annually.
You may find you also are more able to focus when using a stability ball.
4. Use a Height-Adjustable Desk
Many people are beginning to use what’s known as an exercise desk to help them burn more calories. It’s also known as a height-adjustable or standing desk.
The premise is that standing burns more calories and is healthier for you than sitting for eight hours a day, five days a week is. Which, is mostly true.
Especially if you experience back pain. Standing can help reduce that pain as you’re less likely to slump while standing than you would if you’re sitting in regular office chair.
However, before going from sitting eight hours per day to standing for eight hours, your body needs time to adjust. Start slowly and build your way up.
Ensure you are wearing comfortable shoes made for standing long periods of time. Standing in six-inch Jimmy Choos isn’t going to do your feet or back any favors. You also may wish to sit and stand at specific intervals for best results.
But since studies show that you burn more calories while reducing your risk of certain cancers, stroke, heart disease, it’s worth trying this one out.
5. Take a Break Every Hour With Chair Exercises
All work and no play isn’t good for anyone. Even when you’re at work, taking breaks is highly beneficial.
A five-minute break will help you elevate both your physical and your mental health. You’ll also find you’re more able to make better decisions when you take a few breaks throughout the day.
A break will restore your productivity, motivation, and creativity levels. You’ll also find you can focus better when you give your body and mind a break every once in a while.
Lastly, taking a break can actually help you learn. Use your best judgment as to when and how often to take a break. But at least once or twice a day, use your break to get in some exercise.
There are plenty of different ways to get exercise without leaving your office. Try an under desk workout.
Swivel your chair to work on your abdominals. There are even exercises to do while sitting. You can easily stretch your neck, roll your ankles, and even tone your butt without ever leaving your chair.
6. Get Creative
You don’t need a personal trainer just to get a workout. Just moving your body will do the trick.
Here are a few exercises you can easily do at work. They’re fun, simple, and a good way to get your body moving.
For extra cardio try dancing in your seat every once in a while. This is especially great to do if you just had something great happen at work and are looking to celebrate. Wiggling in your chair along to music, even if it’s in your head, burns calories and gets you moving.
While you’re waiting for the copier or printer to finish, kill time by working on your calves. Simply stand with your feet shoulder-length apart in one place and go from standing flat on your feet to being on your tip toes.
Continue repeating these movements until your calves start burning. Or, just do 12-15 reps.
Stapler Curl for Biceps
Your stapler has the ability to act as a hand weight. And you can do this one while sitting or standing.
Grab your favorite stapler in one hand with your palm facing up. Beginning at your thighs, bend your elbow and curl your arm towards your chest.
Pause for a few seconds and then lower the stapler back to your thighs. You can do this for 12-15 reps or until your biceps begin to burn. Don’t forget to switch and do an equal amount of reps on both arms.
And if someone stole your stapler or it doesn’t weigh enough for you to get a decent workout, try using a filled water bottle or anything else you can find in your office that fits in your hand but is weighted. You can also bring in canned food for this.
Workout Your Shoulders
Building up tension in your shoulders is a common workplace occurrence. Between gaping at your computer all day long and sitting in your chair, it’s bound to happen every once in a while.
Now you have something you can do to ease that tension. Roll back your shoulders until the blades are as close together as possible.
Pretend you’re holding a pencil between your scapulas. You can always use a real pencil to do this. Hold your position (with or without the pencil) for 5-10 seconds and then release.
Do this 12-15 times for best results.
Pull in Your Core
It doesn’t matter where you are or whether you’re sitting, standing or lying down, you can always work on your core. The best part is, no one ever has to know.
Start by taking a deep breath then tighten the stomach muscles by bringing them in towards your spine while you exhale. Squeeze your abs for 5-10 seconds and then release.
Repeat these steps 12-15 times each session.
7. Take the Long Way Home
There are lots of ways you can sneak in extra exercise without heading to the gym. You just need to adjust your travel routine a little bit.
Instead of taking the elevator, opt to use the stairs. While you may not want to walk up 14 flights of stairs, you’ll still get plenty of benefits by walking down them.
If there’s a long way to get somewhere, take it for the extra steps you’ll have to walk. Avoid using the phone if you can walk over to see a co-worker in person.
If you take public transportation to get to work, get off a few stops early and walk the rest of the way. Do the same on your way home. Just make sure you wear comfortable walking shoes.
You can also choose to reduce your carbon footprint by walking the entire way or biking to work. Not only will you help the planet, and get exercise, you’ll find that you rarely get home grumpy anymore.
That’s because your physical commute will have physical and mental benefits to help you work through your day’s problems so you can leave them behind you as you walk in to greet your family.
8. Replace Pacing With Sitting While on the Phone
When you do have to have a phone conversation with someone, don’t just sit there and talk. Instead, use it as another opportunity to get some exercise.
Stand up and pace around your desk or office. Every extra step you take counts. It also adds up over time.
And your back and neck muscles will thank you for the opportunity to stand up and stretch. You don’t need to incorporate formal exercise into your routine, you just need to move more.
Even unconsciously fidgeting helps burn some calories. And again, moving around helps you stay alert, awake, and focused. You may find you no longer need an afternoon coffee to get you past the afternoon slump because you’ve replaced it with a few extra exercises.
Transform Your Body and Mind
Life is extremely difficult when you don’t have your health. And there are so many things you can do to get and stay healthy.
Adopting an office fitness program is one step in the right direction. Another step is taking our 21 day challenge.
Our 21 Day Body Transformation Challenge combines diet and exercise to transform your look. If you want to turn heads for the right reasons, find out more here.