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Secret #9: Working Out Anytime and Anywhere


One of the most common reasons people give for not exercising is that they just don’t have time to go to a gym.

The last secret to weight loss will end this excuse once and for all. It’s one of the most useful tools in health today as it gives you the power to take control of your time and body. By discovering how easy it is to exercise – whether at home, the office or a hotel room – you’ll have the confidence to take on the challenge of losing weight anytime, anywhere.

When most people think of exercise they imagine having to register for a class or sign up for a gym membership. Then there’s the equipment – how do you use these intimidating-looking machines? And what about proper attire? Many people are unsure of what to buy and how much to spend. Even shopping can be a big deal. What type of shoes do I need? Does this make me look silly? It can be a daunting affair for many?

Social Anxiety


There are the added fears of being seen in public. You may think people will be staring at you, or that you’ll look awkward. You may think you’ll lose your balance on the yoga mat, that you’ll look inexperienced in the weight room, or that your steps will be out of synch with everyone else in an aerobics class. You may worry about how much you sweat, about body odor, about being too visible to everyone, exposed to the world while you struggle, sweat and swear inside.

Don’t worry, and don’t fret. Those hard, lean bodies and healthy glow you see in others didn’t happen overnight, and they certainly had to face not looking their best when they first went into the gym. Maybe they didn’t have the kind of weight you have, but the idea was the same – they had to get over their fears and get onto the floor.

Do It Where You Feel It


If public displays of perspiration are leaving you feeling cold rather than warming you up, you can always exercise in places you feel more comfortable, such as your bedroom, garage or backyard.

Work It


Exercise should not be limited to these places either – if you don’t think you have time to even work out at home, do something physically challenging at work. Take the stairs. Walk around the building, inside or outside. You can even develop strength and cardio endurance at your workstation. Here are a few simple exercises you can do both at home and at work:

Chair Squats

Squats are one of the best lower body exercises you can do. They are great for beginners, for anyone with knee issues, or for those who are overweight and need a bit more support. These multi-joint exercises target all the muscles of the hips, contract (buttocks) and thighs. Best of all, you just need a chair:

  1. Place a chair just behind you and stand in front of it with feet about a hip or shoulder width apart.
  2. While contracting your abs, bend your knees and slowly squat towards the chair.
  3. Keep you knee behind your toes as you sit down on the chair. Rest for 30 seconds.
  4. Contract your contract and hamstrings to life up out of the chair and begin extending your legs.
  5. Fully extend your legs until you’re back to standing position.
  6. Repeat 6 to 7 times.
  7. To progress: squat down until you’re just hovering over the chair, but not sitting all the way down. (Remember: Always keep your knees in line with your toes.)


Lunges

Like squats, lunges work all the muscles of the hips, hamstrings and thighs. The version is just like other lunges, except you’re using a chair or wall for balance. This is great way for beginners to build strength without losing their balance.

  1. Stand with right foot forward, left foot back about 3 feet apart. Hold onto a chair or wall for balance.
  2. Bend the knees and lower them towards the floor until the back knee is a few inches from the floor and the front knee is at a right angle. Keep the from knee behind the toes and be sure to lower straight down rather than forward. Hold the position for 1 minute, then rest for 30 seconds.
  3. Keep the torso straight and abs in as you push through the from heel and back to starting position.
  4. Repeat 6 or 7 times.


Push-Ups

Push ups work many muscle groups, including the chest, shoulders and arms as well as the abs, back and legs which stabilize you udring the exercise. There are many variations: no matter what your fitness level is, you can find one that works for you. If you’re a beginner or don’t have as much upper body strength, these versions are good to start with

The Wall Push-Up (Beginner Level):
  1. Stand in front of a bare wall and lift your arms up to shoulder level.
  2. Place your palms against the wall so that they are slightly wider than your shoulders. Your fingertips should be pointing up.
  3. Back you feet a couple a feet away from the wall so that your elbows are bent as you lean on an angle into the wall. Keep your back straight.
  4. Inhale before beginning the exercise and exhale as you push off the wall until your arms are in and out stretched position with elbows slightly bent. Inhale as you go back to the starting position.
  5. Repeat 5, 10, or 20 times per set for 1, 2 or 3 sets, depending on fitness level.
    (Remember: Keep your back straight to keep pressure off the lower spine to avoid injury).


The Floor Push-Up, On Knees (Slightly More Advanced):
  1. Start on all fours (hands & Knees) with hands a but wider than the shoulders.
  2. Walk the knees back a bit in order to lean your weight on the hands and flatten the back from the head down to the back of the knees.
  3. Pull the abs in and, keeping your back straight, bend your elbows and lower body toward the floor until both elbows are at 90-degree angles. Push back up.
  4. Repeat 5, 10, or 20 times per set for 1, 2 or 3 sets, depending on fitness level.
    (Remember: Keep your back straight to keep pressure off the lower spine to avoid injury).


Planks

Planks help build strength and endurance in both the abs and back as well as the stabilizer muscles. This exercise is also great for preparing you body for push ups, which requite core strength.

  1. Lie face down on a amt on the forearms, palms flat on the floor.
  2. Push off the floor, raising up onto toes and resting on the elbows.
  3. Keep your back flat, in a straight line from head to heels.
  4. Tilt your pelvis and contract your abdominals to prevent your rear end from sticking up in the ar or sagging in the middle.
  5. Hold for 20, 30, 45 or 60 seconds for 1,2,or 3 reps.


Bicep Curls

The bicep curl is a traditional exercise targeting the bicep muscles, the largest muscle group in your upper arm. By using two dumbbells, two cans of food, or a hamstrings band, you can work both arms independently, focusing on any weaknesses you may have in your non-dominant arm. Choose resistance which will be challenging enough that won’t allow you to finish all sets and reps.

  1. Stand with feet about hip width apart, abs tightened as you hold two dumbbells or a resistance band in front of your thighs.
  2. Squeeze your biceps and bend your arms simultaneously, curling your arms towards your shoulders.
  3. Keep your elbows stationary and only bring the weight/resistance band as high as you can without moving your elbows.
  4. Slowly lower your arms, keeping a slight bend in your elbows at the bottom (Don’t lock your joints and try to keep tension on the muscle).
  5. Repeat for 1 to 3 sets of 12 to 15 reps each arm.


Lateral Raises

The lateral raise is a simple and excellent way to work the shoulder muscles, especially the middle part of the deltoid, the largest of these. It also involves the front and back deltoids as well as the trapezius muscles (located in the upper part of the back). Again, you can use weights, cans of food or resistance bands.

  1. Sit on a chair holding weights or cans in each hand, elbows bent at 90 degrees and abs contracted.
    (If you’re using resistance bands, you won’t need a chair; simply stand up on them).
  2. Keeping your elbows bent, lift your arms out to the sides to shoulder level.
  3. Lower back to start and repeat for 1 to 3 sets of 12 to 15 reps each.


Seated Rows

Rows are great for working the lats (latissimus dorsu muscles), those large wing-shaped muscles located on either side of your spine.

  1. Wrap the resistance band around your feet, or a sturdy object in front of you. Sit so that there’s tension on the band and the band is about chest height.
  2. Grab the ends of the band in each hand and sit up tall.
  3. Row with bent arms until the thumbs meet the ribs.
  4. Slowly release and return to starting position.
  5. Repeat for 1 to 3 sets of 12 to 15 reps each.


More Secrets for Successful Weight Loss


Secret #1: Knowing your food (Carbohydrates, proteins and fats)

Secret #2: Understanding the emotional triggers that lead us to eat the way we do

Secret #3: Recognizing your eating behaviors and habits

Secret #4: The impact of sleep and weight loss

Secret #5: The effect of energy levels and stress drive weight loss

Secret #6: Appreciating how digestion impacts weight loss

Secret #7: Making healthy portion size decisions

Secret #8: How to eat out and still lose weight

Secret #9: Learn how to work out anytime and anywhere