You may have heard that sitting is the new smoking.
Long hours at your desk may lead to a growing list of health problems.
If you sit for 7 or 8 hours daily, that’s 35+ hours per week and it’s so easy to get involved in your work and forget about your health.
Take a moment to review these 15 simple ways to stay fit at the office.
STAND MORE
Sounds simple, but stand when you are on the phone or set a timer and stand for 3-5 minutes out of every 15. Ask your employer for a standing work station.
SQUAT MORE
Stand up, stand beside your desk or behind your chair and do 10-20 squats every 15 minutes.
DRINK MORE WATER
Skip the colas and drink coffee in moderation, drink more water and keep your water bottle with you at all times
Not only will you stay hydrated, you’ll have clean, healthy kidneys and walk more as you make frequent trips to the restroom.
SIT ON AN EXERCISE BALL
Replace your chair with an inflatable exercise ball, you’ll need to engage your core to stabilize yourself as you sit.
SIT UP STRAIGHT
Maintain good posture when at your desk, if you are short, a small box or foot rest may help relieve pressure on your back.
USE THE STAIRS
Avoid escalators and elevators, always use the stairs.
USE ALTERNATE RESTROOMS
Use the restroom above or below yours and take the stairs to get there.
WALKING MEETINGS
If you have a short meeting with a coworker or small group, take short laps around the office or outside around the building.
PEDAL WHILE YOU WORK
Park your stationary bike next to your desk and use it.
Transfer to your bike when taking extended calls or conference calls.
DO PUSH UPS
Start with simple standing pushups with both hands on the edge of your desk and eventually work down to the floor.
PARK AND WALK
Park as far as you can from work and walk.
If you have a multi-level parking structure, park near the top and take the stairs.
EXERCISE DURING LUNCH
If you have an hour, eat a healthy snack and spend the rest of your available time exercising.
TAKE A NAP
A short 20-30 minute nap during your lunch break may be just what you need to power through the rest of the day.
AVOID NEGATIVITY
Every office has at least one unhappy, miserable coworker who would rather complain about their sad life than do so-
SKIP THE JUNK
Don’t keep candy at your desk, or sugary snacks hidden in your drawers.
Politely refuse the cakes pies, and “goodies” from office celebrations.
Choose fresh or dried fruits, nuts and similar healthy snacks.
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Ngayon kahit nasa office ka pa, pwedeng-pwede mo nang ma-achieve ang iyong #fitbodygoals sa pamamagitan ng mga simple at madadaling paraan na ito. No more excuses, my friend! So, tara? Hagdan tayo pababa ng building later? 😂😉
(Photo and info from Google Images, HomeFitness Guru)
Naging bahagi na nga ito ng ating pang araw-araw na pamumuhay.
Ngayon ay mas mamahalin nyo pa ang kape lalo na’t kapag nalaman nyo na may pag-aaral na nagsasabing nakatutulong ang pag-inom ng kape sa pagpapapayat at pagbabawas ng timbang! G
Hindi ba’t ang swimming at cycling ay nakakapag burn ng calories? Yes! Ang mga ito ay nakatutulong sa pagbabawas ng weight pero kakailanganin pa ng pool at bike upang maisagawa ang mga ito. Pero kung may pares ka lang ng sneakers, pwedeng pwede ka nang tumakbo anytime, anywhere! Ganyan ka-convenient at ka-accessible ang pagtakbo kaya isa ito sa best workouts para sa weight loss. At ngayon, aalamin natin ang mga tips kung paano mas magiging epektibo ang workout na ito! 👇
EFFECTS OF OBESITY
-Joint Problems
-Stroke
-Heart Disease
-Cancer
-Metabolic Syndrome
-High Blood Pressure
-Psychosocial Effects
VARY YOUR RUNS
Go Slowly
Go for a slow run for 90 minutes twice a week. Slow running burns more fat.
Pick Up The Pace
As your body becomes accustomed to running, try increasing your speed gradually to reach that anaerobic stage for maximum efficiency.
High Intensity Interval Training
Interval runs are a great way to incorporate diversity into your running exercises Do 10-second sprints and then 30-second walks. Repeat 10 times.
**BONUS TIPS: Challenge yourself by adding more miles to your runs, and you’ll definitely see radical improvements.
NUTRIENT TIPS
Drink Black Coffee
The caffeine in coffee can effectively boost your metabolism. This is the perfect start to a good run.
Drink Plenty of Water
Always have a water bottle with you to keep your body hydrated. Only consume sports drinks if you’re doing a super intense workout.
Time Your Meals
Make sure to eat according to your running schedule. If you are running in the morning, breakfast should be your biggest meal of the day.
SUPPORT ITEMS
Watch Your Heart Rate
Use a heart rate monitor to know how hard your heart is working and prevent burnout.
Make a Workout Mix
Listening to high-tempo music during warm-up leads to better performance, even when there’s no music playing during the actual run.
Dress the Part
If you dress appropriately for the weather, you’ll have a longer, more enjoyable run. That said, you may want to start investing in some technical running clothes.
ACKNOWLEDGE PLATEAUS
Once you stop seeing results from running, change things up. Your body stops improving when it gets too used to routine.
JOIN MARATHONS
Competition can make you push yourself harder. Training for a marathon is one of the best ways to lose weight.
SET GOALS
Setting realistic goals is necessary for success. Determine the ideal weight for your body type and keep that in mind whenever you run.
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Balewala ang pagtakbo natin araw-araw kung hindi rin natin alam kung paano ang tamang pamamaraan nito. Kaya sana’y makatulong ang mga tips na narito upang iyong maisakatuparan ang iyong #weightlossgoals 😉👍✔️
Madalas nating marinig, “Ay, ang sexy naman ng artistang ‘yan. Sana all.” Ginagawa pa nga natin silang #fitinspiration.
Kaya naman sa blog post natin ngayon, ibibigay namin ang ilan sa mga diets na tried and tested na ng ilang celebrities at s’yang dahilan ng fit and sexy bodies nila ngayon!
Paano nga ba mame-maintain ang healthy weight? Sabi nila mahirap daw kaya ‘yung iba, nagfe-fail. Kaya aalamin natin ngayon sa blog na ito ang ilan sa mga tips kung paano magkakaroon ng healthy weight at kung talagang mahirap nga ba itong ma-achieve. 👇
Increase Daily Activity
Combine a cardiovascular workout with some muscle strengthening exercises. Pace yourself to lower risk of injuries. Aim to exercise at least 30 minutes each day.
Turn the TV OFF
TV viewing is the leading behavioral predictor of obesity. The risk of obesity increases 25% for every 2 hours viewed daily.
Keep a Log
Keep track of everything you eat and drink. Include all portion sizes.
Skip Sugary Drinks
Replace with water. Soda, fruit and sports drinks offer zero nutritional value.
Eat Moderately
Control food portions. Be constantly aware of your eating habits throughout the day.
Sleep Right
Get an average of 7 hours of sleep each night. Lack of sleep increases cravings for sweets.
Slow and Steady
Be patient. Plan goals to work toward. Face the benefits and challenges that come with losing weight.
Make Realistic Goals
Initial goal should be 5-10% of your current weight. Breaking weight loss into several stages will make it much more likely for you to reach your goal.
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Hindi naman talaga mahirap mag maintain ng healthy weight kung may realistic goals tayo at kung mayroon tayong disiplina sa sarili. Kaya naman ‘di ba? Kaya! Let’s do this! 😉
(Photo and info from Google Images, Prevent Cancer Foundation. For more information, visit preventcancer.org)
Alam nyo ba’ng hindi lang ang Diyos ang may utos kundi ang pagpapapayat din?! Opo, tama ang inyong nababasa dahil sa blog natin ngayon, tutuklasin natin ang tatlong utos ng pagbabawas ng taba. Ready na ba kayo? Halika at alamin na natin! 👍👇
Drink GREEN TEA
Green tea extract is rich in antioxidants and acts as a metabolism booster as well as fat burner. Polyphenol, a nutrient present in green tea helps rev the fat burning process.
Keep Moving.
Yes, Vaporizing calories via running, biking, swimming, anything that gets your heart rate up wins over resistance training comes to getting rid of the visceral fat.
Break Up Your MEALS
Change your food habit. If you are looking to get rid of that stubborn belly fat, take small meal portions 5-6 times a day. This way the calories get distributed and you lose weight faster.
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Ang mga ito ay ilan lamang sa mga paraan na nakatutulong upang maging successful ang ating pagpapapayat. Wala namang mawawala kung atin itong susundin. 😉
Give your metabolism a boost with fat-burning (thermogenic) foods! While working out will help you burn fat, consuming these delicious fruits, vegetables, liquids and spices will also enhance your weight loss efforts! Try these 15 fat-burning foods and burn off that belly fat faster!
CHILI PEPPERS
GARLIC
GINGER
PARSLEY
BERRIES
MUSTARD
BRUSSEL SPROUTS
LEMONS
CAULIFLOWER AND BROCCOLI
GREEN TEA
VINEGAR
CABBAGE
CINNAMON
APPLE CIDER VINEGAR
WATER
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You can find these thermogenic foods at most supermarkets. You probably even have a few of these foods in your kitchen right now! Take advantage of these fat-burning foods and increase your weight loss results!
(Photo and info from Google Images, TLS Weight Loss Solution)
Narito ang ilang mga paraan ng ligtas na pagbabawas ng timbang 👍👇
Effective Strategies for Cutting Weight Safely
This requires a wrestler to initiate the process at their target weight, and then utilize normal training and weight fluctuation patterns that occur naturally.
1. Proper Hydration Status
Baseline Hydration: 1/2 your weight in pounds of body weight in fluid ounces
Checking Hydration: You want light colored urine in large amounts frequently each day.
Superhydration: Increase fluids by 200%. 150 oz. water + 150% of weight in ounces
2. Fueling the Right Way
The less a food weighs, the lower the impact it has on the scale at weigh ins.
Therefore energy density is desired rather than nutrient density (which is normally priority in regular training).
What to Avoid:
High fiber fruits and vegetables
High carbohydrate starches and grains
Foods that are high in sodium
Best Options:
High protein foods are energy dense.
Healthy fats are energy dense.
By shifting to energy dense foods, 1-2% of body weight can be effortlessly be eliminated. Increase energy dense foods greatly 24-hours before a weight in.
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Kung gusto mo talagang mabawasan ang iyong timbang, kaibigan, try mo na ang mga strategies na ito. Safe na, effective pa. Wala namang masama kung susubukan, ‘di ba?
