3 Simple Work Outs That Take ALMOST NO TIME!

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Heya!

I’m hoping you are doing awesome!

Did you know that staying seated for long periods of time could lead to dying an early death? And although I am guilty of doing this day in and day out, I’ve been making a great effort to move around more.

Activity= Life… although…

Do you ever think that it seems as though there isn’t ample time in the day to get everything you want done? Or is it only me? I figure most people go through this so I wanted to share 3 Simple Work Outs That Take ALMOST NO TIME!

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Photo Courtesy of astrologyy-gifs.tumblr.com

In my own day-to-day routine it is hard to find the time to get in any vigourous activity. I find myself squeezing in squats while I brush my teeth and running around the block after dropping my son of at daycare before I start my day…on the sofa…(oops!). I figure 2 minutes of a little something is better than nothing right? 

Is this the same for you too?

If you do feel similar, you may also be worried about having enough activity in your life that could make a difference in your way of life….

Here I will reveal why it’s important and how to get enough…

Initially, I will point out that I’m certainly not alone in feeling that activity is necessary regarding living a longer healthier life.

The thing is, that The World Health Organization, combined with the U.S. Centers for Disease Control (CDC) advise that people get, at the very least, 150 min. of aerobic exercise per week.

My friend, that’s only about 20 min/day. Not a HUGE commitment. Believe me, I’m not pointing a finger at you, I’m pointing it at myself. I eat really healthy, but I lack in this department.

There are similar

 

If you break it down like that, it doesn’t seem like that much does it?

At this point we see and hear all the time that sitting for an abundant amount of time, or not getting your heart rate up at all, can lead to greater chances of heart problems, cancer, diabetes as well as dying.

Without a doubt sitting = loss of life.

Wouldn’t you say that’s quite serious?

Just what exactly do we do about it?

Although additional exploration is required to credit precisely what is the connection, I’ve got some sort of hint it might have something do to with how our metabolism processes and decreases if we are resting or inactive, as well as what happens to the health of our cells once we remain in one spot for a lengthy stretch of time, plus, our NUTRIENTS can’t reach our cells adequately either.

Additionally, through not making major muscle groups work hard for prolonged intervals of time, it could make us at risk of a number of conditions… for example poor posture, soreness, pain, as well as immobility.

We run on an easy to use principle:  USE IT or LOSE IT!

Long Story Short: Move.

Here are 3 Simple Work Outs That Take ALMOST NO TIME!

1. Say goodbye to work seat.best-core-exercise | www.4hourbodygirl.com

Consider using a stand-up workstation (I’m not sure were this would fit in my home). This gets you off of your backside in addition to on your feet. 

Weight-bearing routines assist in keeping muscles as well as bones solid. This is more important in keeping your bones strong than calcium is.

A different alternative could be to change out your seat for a balance ball. Being seated on the ball makes you activate your core so that you won’t tumble. (This is more feasible/realistic for me… and I just happen to have one of these balls that I used for birthing my son! Is that TMI?) This also minimizes strain on your lower back.

When you feel like taking a 5 min. break you could use the ball to do squats by rolling it between your back and the wall, plus push-ups and stretches.

An excellent strategy to get those 20min. in each day, hey?

In case you don’t possess any of these, think about changing your positions more frequently. Get up and walk to get water, then you’ll probably have to get up more often to go to the bathroom too. Lol!

2. Look at your kids (Hint,hint).

Hide some sort of jump rope or resistance band in a convenient place like your desk drawer, purse, bag or briefcase.

if you crank it.

Little time to go to the gym? No worries – simply jump rope for 5-10 minutes to get your pulse up along with getting your blood flowing.

Instead of going for that cup of coffee when yo feel that lag coming on around 3pm, why not pump up your body and mind with 5-10 minutes of jumping? 

Don’t forget various activity is crucial, therefore, in case you can’t jump rope or run in place for 5 -10 min. there are always alternatives. Here are a few more suggestions:

10 prisoner squats (hold the back of your head with both hands and squat down as low as you can go) 
10 push ups
10 reverse lunges
10 second plank

Or, head out and tell someone in the office how thankful you happen to be for their efforts/friendship/smile/energy/smell of their cologne. 

And make it a  daily routine 

3.     Resist, resist, resist.

Pick up some sort of tension band and carry it wherever you go.

They are so light and compact you can slip them into your purse or keep it in the car, drawer, bag, everywhere! Then maybe set a timer to remind you to grab it, stick it under your feet to do bicep curls, stretch it apart to work your back, overhead to work your triceps. There are hundreds of Youtube videos that you can stream on your phone to get inspiration and to see the correct ways on how to do exercises anywhere with these tension bands.

4 Hour Body Girl Extra: It’s also possible to simply change one thing to add more activity into your life… take the stairs instead of the elevator. It might not seem considerable at first, but it can add up as time passes. Once you find that becomes too easy, you could start running up the stairs. That could become your adrenaline rush instead of tons of coffee.

Now you guys (and I) don’t have any excuses for lack of activity throughout the day. 

Get going!

Of course, if you still don’t know about the one thing I drink everyday before my breakfast that revs me up and keeps me healthy check this out =>  Drink This For More Energy (My Happiness Drink)

Let me know if you have any quick heart raising activities that you do that take little time in the comments below.

Easy & Tasty, High Protein Veggie Nuggets | www.4hourbodygirl.com

4 Different Eating Plans for Fast Weight Loss

Creamy Kale Baked Eggs | www.4hourbodygirl.com

Ever wonder which eating plan is right for you? With so many different ways to lose weight, what would work for you vs. another way?  Is the 4-Hour BODY’s slow carb diet the way to go? How about Atkins’ Protein diet? Maybe a detox diet is the way to go? How do we know what we need and what would work best? I have put together a chart below, showing 4 Different Eating Plans for Fast Weight Loss to make it easy for you.  I also wanted to include a couple of recipes that would be good for all 4, depending on which plan you go with,  that will be enjoyable to eat and have you feeling satisfied. I want you to wake up and say to yourself…

This weekend was phe-nom. Anyone else feel that way? I got a lot of work done but also took some time off for a date with my boys. We went to the pool at the rec. centre. Plus I’m super happy because I re-arraged a whole bunch of furniture in my home and sold a bunch of stuff on Craigslist that I’ve been meaning to do for a while. I don’t think I’ve ever mentioned my obsession with Craigslist, but there you go… I have one. I’m consistently buying and selling E-V-E-R-Y-T-H-I-N-G on there. I think I’ve mastered it so if you ever have any questions about that, let me know. 

Anyway, back to the subject at hand…

Who said it would be too hard to stay on your diet plans? Well, it is even easier than you thought, especially when you check out this 4 Different Eating Plan for Fast Weight Loss chart. Here, you will find a basic cheat sheet that will guide you through to help you make up your mind! I have already broken down the 4-Hour BODY into a cheat sheet in a different post and you can access it hereYou will see that thanks to diet plans and an exercise schedule, getting slim and healthy will happen before you know it.
 
Here are some quick facts about 4 different diets so you can choose which one would work best for you. We have already covered day 1 on the Ultimate Cheat Day post, but let’s revisit it before continuing with the next 3 so you can see them side-by-side! This one is the one we talk about most here on 4-Hour BODY Girl, the other 3 are similar but a little different.
DAY 1
DAY 2
DAY 3
DAY 4
Slow Carb Diet 
The rules 
·       Avoid “white” carbohydrates
·       Eat the same few types of food over and over again
·       Do not drink calories. Avoid milk, soy milk, soft drinks, or fruit juice. Coffee & wine are OK.
·       Do not eat fruits. Tomatoes and avocados are OK.
·       Take one day off per week to eat whatever you want.
Allowed foods
·       Proteins:
·       Egg whites with 1-2 whole eggs for flavor (or 2-5 whole organic eggs, including yolks)
·       Chicken breast or thigh
·       Beef (preferably grass-fed)
·       Fish
·       Pork
·       Legumes:
·       Lentils (daal)
·       Black beans
·       Pinto beans
·       Red beans
·       Soybeans
·       Vegetables
·       Spinach
·       Mixed vegetables (including broccoli, cauliflower)
·       Sauerkraut, kimchee
·       Asparagus
·       Peas
·       Broccoli
·       Green beans
·       ATHLETIC GREENS BEFORE YOUR BREAKFAST!
Protein Diet
The rules
      You can eat proteins, but you should avoid fat meats such as pork. Have grilled chicken, fish or even red meat.
      Do not eat fried foods! Never ever! They are not good at all! They will only add up fat to your body and will not be good for your metabolism either.
Allowed Foods
        Proteins in general, such as cooked eggs, grilled chicken (breast or thigh would be best)
       Beef (without fat!)
         Fish in general (preferably grilled)
         Other allowed foods:
       You can eat as many vegetables as you would like.
        In the morning, drink ATHLETIC GREENS before eating anything else in order to boost your body with energy and to enhance your body metabolism all day long!
 
Detox Diet
The rules
        You can have lighter foods that will detox your body.
        Have light soups with a few vegetables; stews are also a very good idea!
         Eat a couple of fruits such as bananas and apples! They will help your body feel good!
         Drink green tea to detox your system.
        Drink fresh juices as well. The best fruits for detox diets are juices made out of watermelon, melon, coconut water and star fruit.
         Drink at least 2 liters of mineral water per day!
         Do Not:
        Forget to exercise or 
        forget your ATHLETIC GREENS IN THE MORNING.
       Eat fried foods of any sort.
        Have sweets such as chocolate.
        Eat processed foods of any sort.
        Drink any kind of processed beverage such as carton juices and carbonated drinks!
  ·    Eat meats, bad/ white carbohydrates and proteins in general.
 
Fast Metabolism Diet
The rules
        No dairy products such as cheese or milk.
        No soy, wheat, corn or sugar.
        No artificial juices, sweeteners.
        Have a fat free diet.
        Moderate protein consumption
        Eat vegetables
        Drink at least a couple of coffees in the morning.
        Have fresh or frozen fruits. (berries are an excellent option for this diet plan)
        Eat at least 4 ounces of meat
        Have 3 white eggs
        1 cup of cooked grains
      Take  Salad greens
        Natural juices and natural foods in general are good
        Have herbal teas!
        Drink as much water as you can. It is a good idea to drink half of your weight in ounces of water every single day.
        Avoid eating out!
 
Again, ATHLETIC GREENS is perfect for every diet. Drink this for more energy and to rev up your metabolism.
 
 
 
For breakfast you could make these Creamy Kale Baked Eggs from Health Starts In The Kitchen. You could omit the egg yolk and the cheese if you are doing the Detox or Metabolism Diet. Otherwise, it is perfectly suitable for each of these plans, so easy and quite tasty! You can get the recipe for this here. I added garlic powder when I made mine and it turned out amazing!
Creamy Kale Baked Eggs  | www.4hourbodygirl.com

Photo Courtesy of Health Starts In The Kitchen

For lunch or dinner this Korean Barbecue Tofu Bowl with Stir-Fried Veggies is suitable for all of these diets but will have you saying YUM! Get the recipe here at Oh My Veggies. Oh my…was this delicious! I used BRAGG instead of soy sauce to make it even healthier.  Bragg Liquid Aminos is a Certified NON-GMO liquid protein concentrate derived from soybeans that tastes just like soy sauce but is waaaaaaay healthier.

Korean Barbecue Tofu Bowls with Stir-Fried Veggies and Quinoa Read more at http://ohmyveggies.com/korean-barbecue-tofu-bowls-with-stir-fried-veggies-and-quinoa/#rSwW2k03Kk6axW5L.99 | www.4hourbodygirl.com

Photo Courtesy of Oh My Veggies

I would love to hear which plan you decided to go with and how your experience was with the 4 Different Eating Plans for Fast Weight Loss.

Easy & Tasty, High Protein Veggie Nuggets | www.4hourbodygirl.com
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