Firstly, what you do when you work out to make each workout a maximum fat burner and maximum exertion.
Secondly, what you can do to increase your activity levels during the course of each day so you're really burning calories all day long.
1.Play Mind Games
Earlier this week I only had time for a short run so I wanted to make the best use of the time I had. Once I’d got warmed up I followed a pattern of running 100 steps as fast as I could and then recovered for 100 steps. I kept this up for around 15-minutes and the overall intensity of the workout was definitely higher than I would have achieved had I just run at a consistent speed for the same amount of time.
You can follow the same routine to shake up with your workout. If you row, try alternating 25 tough strokes with 25 recovery strokes. If you prefer the bike try 100 hard pedal turns with 100 easy ones to get your breath back. These workouts are challenging but fun and you’ll be amazed at what you’re capable of. Prepare to sweat!
2. Get Moving
OK, this will make me sound a little strange but this morning I had a call to make which I knew was going to last an hour. As an experiment I strapped on a pedometer and did the call standing and strolling around instead of sitting at my desk. I managed to clock up 866 steps without even trying!
If I followed the same pattern for the rest of a 7 hour working day, that would make 6062 steps which is well on the way to the recommended 10,000 steps per day.
It would also mean an extra 3 miles of walking per day. That’s a marathon every 9 working days. So if you're struggling to make time for a workout, bring the workout to you! Multi- tasking is the way.
1.Play Mind Games
Earlier this week I only had time for a short run so I wanted to make the best use of the time I had. Once I’d got warmed up I followed a pattern of running 100 steps as fast as I could and then recovered for 100 steps. I kept this up for around 15-minutes and the overall intensity of the workout was definitely higher than I would have achieved had I just run at a consistent speed for the same amount of time.
You can follow the same routine to shake up with your workout. If you row, try alternating 25 tough strokes with 25 recovery strokes. If you prefer the bike try 100 hard pedal turns with 100 easy ones to get your breath back. These workouts are challenging but fun and you’ll be amazed at what you’re capable of. Prepare to sweat!
2. Get Moving
OK, this will make me sound a little strange but this morning I had a call to make which I knew was going to last an hour. As an experiment I strapped on a pedometer and did the call standing and strolling around instead of sitting at my desk. I managed to clock up 866 steps without even trying!
If I followed the same pattern for the rest of a 7 hour working day, that would make 6062 steps which is well on the way to the recommended 10,000 steps per day.
It would also mean an extra 3 miles of walking per day. That’s a marathon every 9 working days. So if you're struggling to make time for a workout, bring the workout to you! Multi- tasking is the way.
I like the pedometer idea. Once I had a client do this without adding any more walking to her day, just the day to day stuff like chasing baby, laundry, dishes, etc. She was walking about 15,000 steps per day already. We soon started walking 2 miles in the morning and 2 in the evening. She started loosing weight fast and feeling energized.
ReplyDeleteGreat idea and easy too!
Great idea to keep moving whilst on the phone. I spend most of my day on calls to clients and associates, and nearly always keep on the move. Not only does it burn the calories but it also helps me to talk far more naturally than if I were stuck at my desk.
ReplyDeleteI'm definitely a fan of keeping moving as much as possible - it brings a whole new meaning to the term 'mobile office'!
ReplyDeleteThanks spin diva, I'm glad I'm not the only one who thinks simple things like the pedometer can make a huge difference. Sounds like a great result for your client!
ReplyDeleteThanks for your comments
hi jeff,
ReplyDeletejust a note to say i think ur blog is really inspiring. im really trying to find a balance between my physical fitness and my emotional state. Its difficult. im working my mind way too much and its making me feel tired. ur tips and posts gave great insight about both sides.i dream of being a trainer yet just graduated college with an art degree- go figure. but if i keep focusing on goals, i can do it! thanks ~Lindsay
Thanks Lindsay, glad you like the blog. Yuo can always do further courses to become a trainer despite the degree you have. Don't be put off pursuing what you would like to do and I hope you carry on getting some good advice from these posts, good luck
ReplyDeleteJeff