POSIBLE BANG MAGING FIT PA RIN KAHIT NASA OFFICE? ANG SAGOT, ATING TUKLASIN!

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

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

walk 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? πŸ˜‚πŸ˜‰

(Photo and info from Google Images, HomeFitness Guru)

KAININ ANG GUSTO MO NANG HINDI TUMATABA!

Ikaw ba ay nagi-guilty sa pagkain mo sa fast food kanina?

Lalo ka bang na-conscious sa weight at figure mo dahil doon? ‘

Wag nang mag-alala! Dahil sa bawat pagkain mo, may katapat na workout para d’yan.

Kung ano’ng mga workout ito, magdedepende sa kung anong kinain mo. At ‘yan ang malalaman natin sa blog post na ito ngayon.

So let’s check it out! πŸ‘‡

WORKING OFF WHAT YOU EAT

1. SPAGHETTI AND MEATBALLS WITH CHEESE

520 calories per serving

**8 calories per minute

A 150-lb person on an elliptical machine burns about 8 calories per minute.

elliptical machine

It would take that person about 65 minutes to burn those 520 calories

2. HAMBURGER

**7 calories per minute

512 calories in meat, bun, condiments, and vegetables

A 150-lb person on a stair climber burns about 7 calories per minute.

It would take that person about 73 minutes to burn those 512 calories.

3. CHEESE PIZZA

280 calories for 1 slice of a 14-inch pie

**106 calories per mile at 5 mph

A 150-lb person running on a treadmill at 5 mph burns about 106 calories per mile.

It would take that person about 2.64 miles or 32 minutes to burn those 280 calories.

4. GRILLED CHICKEN CAESAR SALAD

264 calories per serving

**100 calories every 30 minutes

A 150-lb person lifting weights burns about 100 calories every 30 minutes.

It would take that person about 80 minutes to burn those 264 calories.

5. TERIYAKI SALMON

170 calories per fillet

**9 calories per minute at 13-13.9 mph

A 150-lb person on a stationary bike riding between 12 and 13.9 mph burns 9 calories per minute.

It would take that person about 19 minutes to burn those 170 calories.

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No need to feel guilty and worried, bes, lalo na kung kaya mo namang i-burn ang mga calories ng mga nakain mo sa pamamagitan ng pag-exercise at pag-workout.

So let’s just eat peacefully and work it off after! πŸ’ͺπŸ’ͺπŸ’ͺ

15 Weight Loss Tips Na Nasubukan at Napatunayan Na, Alamin!

Sa blog na ito ngayon, ang ibibigay naming tips ay hindi lang basta-basta.

Ito ay tried and tested na at evidence-based pa.

Kaya sa’n ka pa? Tara na at alamin na natin kung anu-ano ang mga tips na ito!

15 EVIDENCE-BASED WEIGHT LOSS TIPS THAT ACTUALLY WORK

1. Eat sufficient protein at every meal.

2. Stop drinking liquid calories.

3. Aim for 7 hours sleep or more each night.

4. Lift heavy weights.

5. If you must snack, eat high protein snacks.

6. Swap refined carbs for vegetables.

7. Stay active and walk when you can.

8. Cut out sugars and flours.

9. Stop drinking beer.

10. Only eat when you’re hungry.

11. Primarily eat whole foods.

12. Weight loss is a journey; don’t starve yourself.

13. Find the right way of eating for you.

14. Eat less isolated fats and oils.

15. Take up a sport or activity.

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Ano pa’ng hinihintay mo, kaibigan? Ngayon na ang pagkakataon upang masubukan at mapatunayan mo ang mga tips na ito and see the results for yourself! ‘Ika nga nila, “To see is to believe.” So good luck! πŸ˜‰

(Photo and info from Google Images, Nutrition Advance)

10 Dahilan Kung Bakit Hindi Ka Pumapayat, Nadiskubre Na!

Minsan naiisip mo ba mumsh kung bakit sa kabila ng ginagawa mo, sa kabila ng lahat ng efforts at hirap mo, bakit parang walang nangyayari?

Bakit parang walang pagbabago?

Bakit HINDI ka PUMAPAYAT?!!

Yes mumsh, bakit nga ba?

Ngayon, ibibigay namin ang mga kasagutan sa mga tanong na iyan. Kaya tara at simulan na nating isa-isahin ang mga rasong ito.

10 REASONS WHY YOU CAN’T LOSE WEIGHT

1. Avoiding Breakfast

It might be. When you take a pass on that first meal of the day, it can work versus you.

2. Eating Too Late

A late-night meal can spell problem for your weight-loss plan.

3. Stress

It’s possible. It can make you grab high-calorie, high-fat foods.

4. Gender

It might make a difference in how you lose weight.

5. Burning Calories and Metabolism

Perhaps. How quick you burn them is based upon your metabolic process.

6. Lack of Sleep

When you do not sleep enough, it can make it harder to lose weight.

7. Genes

Perhaps. Some bodies are merely better at burning fat than others.

8. Thyroid Breaking Down

If it’s underactive, you might have a condition called hypothyroidism.

9. Overall Health Condition

Medical conditions make it harder to lose weight.

10. Medications

Some medicines can likewise deal a blow to your efforts to drop some pounds.

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Ayan mumsh! Kaya kung gusto mong maging matagumpay ang iyong pagpapapayat, disiplina sa sarili ang dapat mong unahin. Iwasan mo ang ilan sa mga ito at gawin lamang ang mas nakabubuti. Papayat at mababawasan na ang timbang mo, mas magiging healthy ka pa. Bongga, ‘di ba?! πŸ˜‰πŸ‘

(Photo and info from Google Images, IYTmed.com)

10 Science-Based Weight Loss Tips, Revealed!

Siguro halos lahat sa atin nasubukan na ang iba’t ibang paraan ng pagbabawas ng timbang pero hindi naman lahat ay tumatalab o nagkakaroon ng magandang resulta.

Kaya naman sa blog na ito, malalaman natin ang mga paraan ng pagpapapayat na base mismo sa siyensya!

Baka nandito na ang sagot sa ating kagustuhang pumayat. Halika na at atin nang alamin ang mga ito! πŸ‘‡

Continue reading “10 Science-Based Weight Loss Tips, Revealed!”

EIGHT (8) HEALTHY WEIGHT TIPS

Hanap mo ba ay mga tips sa paglo-lose ng weight at kung paano rin maging healthy?

Nandito sa infographic na ito ang mga kasagutan dyan! πŸ‘‡

Healthy ka na, nabawasan pa ang timbang mo!

#idealweight #idealBMI #healthyweighttips #healthyandfit #healthyandsexy #roadtoahealthierandfitterlifestyle

Increase Daily Activity

Combine a cardiovascular workout with some muscle workout strengthening exercises.

Pace yourself to lower risk of injuries.
Aim to exercise at least 30 minutes each day.

cardio exercise

Pero may video sa youtube na 7 minute complete workout. For me this is enough if you have no extra time.

If you do this exercise 4-5 times a week, you will become healthy.

It has cardio and targets almost all muscle groups.

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.

Why waste time watching TV anyway? Pwede mo gamitin ung TV time mo to read or do something to learn a new skill or personal development.

Keep a Log

Keep track of everything you eat and drink.

Include all portion sizes.

Also, sa mga bumibili ng aming trending na Lean n Green slimming coffee, ang lagi kong sinasabi is monitoring.

Dapat may monitoring. Yan ang secret. Malalaman mo kung may improvement ang ginagawa mo.

Kung ano man ang outcome, pwede kang mag adjust.

Skip Sugary Drinks

Replace with water.

drink more water

Soda, fruit and sports drinks offer zero nutritional value.

Totally stop drinking soda kung kakayaning. Sugar in soda or sugar in general is bad for your health at makakapag pataba sa iyo.

Eat Moderately

Control food portions.

Be constantly aware of your eating habits throughout the day.

It’s ok na kumain ng maraming gulay, pero di ok kumain ng maraming kanin.

Eat moderately sa mga foods na maraming carbohydrates. Eat more protein and healthy fats.

Sleep Right

Get an average of 7 hours of sleep each night.

Lack of sleep increases cravings for sweets.

Sleep is important for your health and body metabolism.

Important din ang sleep sa weight management.

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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Friend, this is like hitting 2 birds with 1 stone–papayat at magiging fit na tayo, magiging mas healthy pa tayo! Amazing, ‘di ba? So, let’s go! Let’s get fit, healthy, and happy! 😊πŸ’ͺπŸ‘

(Photo and info from Google Images; preventcancer.org)