Tip #1: The Brazilian Move
The good thing about this move is that you don’t need to go a gym to do it; you don’t even need to find time in your day. Why? Because you will do this move while you brush your teeth!
How it works: Standing straight in your bathroom, bend your knees slightly. Tilt your hips forward while contracting them, then pull them back.
Remember to make a very strong squeeze when you finish the forward move. As you brush your teeth a minimum of twice a day, that’s six minutes a day of Brazilian move. Along with a healthy eating, this will guarantee you will get a nice rear for this summer—yeah!
Tip #2: Use Your Hands
There are some chores you would be better off doing by hand! For instance, washing dishes by hand will burn seventy-eight calories per half hour. Knowing that a pound is about 3,500 calories, and assuming you will wash dishes half an hour over forty-five days, you will have lost one pound without knowing it … translated to a year, this amounts to about eight pounds!
Tip #3: How to Get Your Sixty Minutes of Accumulated Exercise a Day
The General Surgeon’s orders are to get sixty minutes of accumulated exercise per day. (This can be sliced up into six small walks without any problem.) Beside burning calories, when you walk, you will build the big muscles of your lower body. Muscle tissue uses up more calories to maintain than fat, even at rest. Again, you don’t have to go for a sixty-minute walk if you don’t feel like it. You can slice it up into four fifteen-minute walks: One at home when you wake up—will also help you wake up even more; two at lunch time—go to your lunch place and come back (just select a place that’s fifteen minutes away from your office); and the fourth one in the middle of the afternoon to help you remain focused until the end of the day.
Tip #4: Manage Your Food Cravings by Being Proactive
Your body produces endorphins when you do aerobic exercise, which means getting your heart rate up for at least twenty minutes. Aerobic exercise produces endorphins—body chemicals that induce euphoric and pleasurable feelings. These are the same chemicals produced in response to eating fat/sweet foods.
Tip #5: Improve Your Posture
This is a great exercise to improve your posture, thereby making you look great when you walk, when you are on the beach, or when you enter a business meeting room.
On a yoga mat, stand straight. Breathe a few times: inhale, exhale, inhale, and exhale slowly. Tuck your toes under and push back into a low squat, with fingertips lightly touching the floor. Drop your chin so it’s relaxed toward the chest. Slowly rise from the squat position by pushing your heels toward the floor until your torso hangs forward and down. Keep the knees slightly bent and aligned over the center of each foot. Breathe, relax the upper body, and hang like a rag doll. Inhale in that position.
Exhale as you engage your powerhouse and slowly roll up to a standing position. When you are standing, straighten your knees with your arms relaxed at your sides. Inhale once again, and as you exhale, rise slowly to balance on the balls of your feet. Breathe, relax the shoulders, and maintain this balance for several seconds. You can do this exercise three times each time you finish a workout.
It may sound complicated by reading this text; I suggest you print this tip, take it with you wherever you do your workouts, do it once with the paper, and once you have understood the move, re-do it without reading.
Tip #6: Easy Six-Pack Abs
I have been doing one hundred ab workouts a day since I was a teenager. As a result, I have a six-pack without having to sweat over abs sessions at the gym. Those who know my approach to body strengthening know I am a lazy person when it comes to getting in shape.
How long do one hundred ab workouts take to perform? Depending on the move and the speed with which you do them, it will take you anywhere between ninety seconds to three minutes. Hardly un-squeezable! You don’t really need to warm up before such a short session. Therefore, you can decide when to do them without having to rearrange your day around this very, very short session.
Suggestions per day:
- Twenty straight crunches (your hand supporting your head, not lifting it)
- Twenty straight crunches with a stop of one second at mid-raise
- Forty bicycle moves alternating right elbow/left knee and left elbow/right knee
- Twenty seconds in the V-Pilates position: you rest on your bottom in a balanced position with your legs straightened out and your arms reaching out straight and parallel to your legs
This sequence allows for deep abs (V-Pilates), superficial abs (crunches), and obliques (bicycle) to be worked on every single day.
Tip #7: Short Is Good
As part of My Private Coach weight loss approach, mini-workouts (or MetaBoost, as I call them) can do wonders for those who don’t feel like sweating for hours in a gym.
“Something is really better than nothing. If I come in and I can work out vigorously for thirty minutes, I would consider giving it a try,” said Dr. William L. Haskell, an exercise researcher and professor of medicine at Stanford University. The express workouts typically require only one set of eight to twelve repetitions instead of the two or three sets of eight to sixteen repetitions that physiologists recommend for an optimum workout (Associated Press, 12/15/2003). Still, these MetaBoost workouts should come in addition to the daily sixty recommended minutes of accumulated exercise.
Tip #8: 10,000 Steps a Day Keep the Doctor Away
Invest in a pedometer and make sure you are getting these famous 10,000 steps I have been brainwashing you for the past weeks! 10,000 steps start when you wake up. Wear your pedometer on your waist at all times. 10,000 = three miles = approximately three hundred calories (a little bit less than a bagel).
Take advantage of all opportunities to walk: choose your lunch place ten minutes further, get off the bus one stop before, take a five-minute break every hour or so, and go on an around-the-block walk. Everything counts towards this daily goal. You will not lose weight (this is not enough, really), but you will prevent new pounds from accumulating and you will improve your general health. No sweating required!
Tip #9: Invisible Chair Day
Each time you get to be by yourself, sit against a wall without a chair and hold the position for one minute. Try to do this three times a day. This counts as a strength exercise and will help shape nice thighs. Feel free to apply this tip on other days as well!
Tip #10: How to Get a Really Flat Stomach with no Abs Work
Each time you walk, think about sucking in your stomach (lower and upper part). This will work deep abdominal muscles that no crunch work can reach. This will help you get a really flat stomach. No sweating required!
Photo courtesy of My Private Coach
Updated September 25, 2008