Wondering how to lose weight without exercising? You are definitely not alone in this! Many people are looking for wonderful methods to lose unnecessary kilograms with as little physical effort as possible. We have a miraculous way, which is exercise for the busy! It is nothing more than physical effort that we undertake during the day with our daily activities. If we use our body properly, then we will be able to do some kind of exercise without exercise!
Is it possible to practice without exercising? Many people are looking for miraculous methods to lose weight with as little effort as possible. Unfortunately, such methods often work only temporarily or are simply insufficient. However, there is a good way out of this situation, namely - exercise for the busy!
This is a way to eat a cupcake and have a cupcake at the same time. It turns out not as complicated as it may seem! Learn about the effective "exercises" performed in everyday activities. Thanks to them, you will not feel that you are doing a specific training and combine business with pleasure! However, before we move on to exercises for the busy, it is worth realizing a few important facts about physical exertion.
Everything we do is physical activity!
That's right! Each activity is undoubtedly a physical activity. Once more exhausting, sometimes less, but still. All you do during the day is a certain energy expenditure for your body. Regardless of whether you lie down and watch TV or clean - your body burns calories! Of course, let's not get crazy and don't limit our physical activity to just lying on the couch, because then we also "do something", but it is not so beneficial for our body that it brings us positive he alth effects.
Go on a diet!
Wondering how to lose weight without exercise? Each of us is actually on a diet, because the word simply means the eating system. However, in this aspect, it is quality that counts, not quantity. So let's focus on what ends up on our plates, because it is not without reason that diet is 70% success in losing weight.
In order to lose weight, our body must burn more calories than it takes in. However, starving yourself is also not a good idea,then, additional fat deposition is turned on as part of the body's defense processes or the yo-yo effect known to almost everyone. To lose weight, your diet should be balanced: full of vegetables, whole grains, good-quality protein, unsaturated vegetable fats, and plenty of water!
Choose the best means of transport, i.e. … your own legs!
The mere change of the means of transport from the bus to a few stops on foot is an excellent form of exercise! Despite this, we do not even feel that we are doing some special training, because walking is the basic physical activity of every human being.
Small changes such as choosing stairs instead of escalators, walking a few stops instead of taking a bus, or going to the store rather than going there by car - all this will translate into an improvement in our he alth and a better appearance. A few such positive changes every day can bring us much more effects than we expect.
Look for exercise opportunities everywhere!
Look for opportunities to exercise when you engage in your daily physical activities. This is a very important principle that will help you understand the most important goal of this article - exercise without exercise. It sounds very strange and incomprehensible at first, but it is enough to realize a few important facts that you will know the meaning of the so-called exercises for those who are busy.
Let's target, for example, sitting in a chair. When we are not focused on this activity, our abdomen becomes pendulous, our shoulders droop, and we slouch and push our pelvis excessively backwards. The situation will be completely different when we straighten up and gently tense our stomach! Then we will tense our core and superficial muscles to get the right posture, and this is how we will exercise without exercising!
It is said that it takes 21 days to develop a habit. This also applies to proper posture. Get started today!
The moment we consciously do everything we do during the day, we start to put the muscles responsible for specific activities into work. When we get into the habit of even maintaining the correct body posture, we will start to do it subconsciously. The effect of this will be the use of muscles without any noticeable physical exertion.
8 ways to exercise without exercise
If you are one of the busy ones, this is something for you. Here are 8 specific ways to exercise during your daily activities.
1. WalkingIt is widely known that walking is one of the best human activities. Of course, just walking is already a great exercise, but you can do it a bitspice it up to feel the activity more.
A good way is to tighten and relax your abdominal muscles while walking, or just maintain the correct posture - pulling your arms back and down, pushing your chest up, tightening your buttocks and gently pulling your stomach in. If you don't believe it, try to walk for at least 10 minutes with such an active posture! It is not as simple as it may seem.
2. Climbing stairsClimbing stairs is an excellent exercise for the muscles of the whole body, and above all for our thighs and buttocks! To modify them a bit, instead of slowly climbing, try to run up every other step or simply jog up the stairs.
When we rush somewhere, it is natural for us, and then we do not realize how much good we are doing for our condition and metabolism. While climbing the stairs calmly, we can additionally tighten the abdomen and buttocks to make them work harder.
If we work in a building where we have a choice of an elevator or stairs, then each time we decide to climb them, we do a mini training for ourselves, combining business with pleasure.
3. Sitting in a chairSitting in a chair is also a kind of physical activity! When we do it correctly, we activate the core muscles to work, and this translates into a greater energy expenditure of the entire body.
To do this, first of all, we should straighten up, bring our shoulder blades closer together and lower them down, and gently tense the abdomen and tuck the pelvis underneath us - adopting the correct body posture while sitting is an excellent exercise for our body! If this is not enough for us, we can spice it up a bit by tightening and loosening the buttocks, pressing the heels to the floor and abdominal tense.
It does not seem exhausting, but a few hours of activity with such exercises for busy people can really work wonders!
4. Lying downAre you surprised that lying on the couch can be an exercise? Yes of course! You just need to activate this position, and you will do it, for example, when lying sideways and lifting your leg up. It is enough to perform a few repetitions on each side from time to time to feel how wonderfully working your legs and buttocks.
You can also actively lie on your back and in this position raise your hips up, supporting yourself on your legs bent at the knees. Such simple repetitions performed from time to time will boost your metabolism, improve blood circulation and make your skin firmer. Remember to be systematic!
5. VacuumingWell, unfortunatelythe floor will not clean itself, and we have to do it regularly so as not to become overgrown with dirt. Cleaning itself burns a lot of calories, and washing dishes, dusting, vacuuming a carpet or washing the floor, is nothing more than an excellent training for our body, but also tiring physical effort.
Fortunately, we know a great way to enjoy this tedious activity - cleaning with music! This is the perfect solution for those who are looking for an extra dose of energy. Music cheers up, makes us want to dance, improves mood, gives strength and motivates. Thanks to cleaning with music, we will burn more calories without even feeling it. Because who thinks about fatigue when his favorite song is playing on the loudspeakers?
6. Hanging out the laundryHanging out the laundry may not be a very intense activity, but when we introduce exercise elements into this daily activity, the situation will change in favor of our figure!
When you hang up the laundry, you have to bend over to the bowl and raise your hands high to reach the string. Now imagine doing a little modification - instead of bending down, you are doing a gentle squat! Not only does your spine benefit from this, but also your thigh and buttock muscles. Additionally, when hanging clothes on a string, you can climb on your toes every time - you will activate the calf muscles and deep muscles that will work to stay in this position.
7. IroningIroning with music is certainly a good way to get extra movement, but this activity can also be enriched by conscious muscle activation. How to do it? Ironing can be varied by shifting the weight of the body from one leg to the other by gently bending the legs from right to left. A more difficult version of this activity for the more ambitious: making turns while ironing! Will you take up the challenge?
8. Brushing your teethBrushing your teeth can also be supplemented with an additional activity, such as standing on one leg! It doesn't require any extra space or special effort, just try to keep your balance … and on the other hand it's not that easy! Try to stand on one leg for a minute and brush your teeth during such activity, and you will see how much work your muscles must do.