Get a standing desk
Standing at your desk has showing to burn as much as 70-100 calories a day for an average person. While that doesnâ€™t seem like a lot of calories, when used in conjunction with other tips on this list for keeping in shape, 100 calories is a significant number.
Try getting a desk that can alternate easily between standing and sitting. Standing at a desk also helps with posture as well.
Take small breaks to perform activities
Try the Pomodoro Technique, it operates by working in 25 minute periods. After every fourth round of work, take a 25 minute break. During your breaks you can do pushups, go for a walk, do jumping jacks or just get up and stretch.
Working with the Pomodoro Technique is very beneficial to health and works well at defeating procrastination. Below is a video you can watch where you can learn about what it is.
Here is a Free PDF download with all the tips and rules applying to the Pomodoro.
Eat protein and vegetables
Avoid heavy carbs and stick to lean meats and veggies. Protein packs more energy and the only real time you need carbs is directly after a workout or before some form of endurance exercise.
People have become addicted to carbs because of the sugar content of the food, more on that later.
Exercise for 15-30 minutes before you eat
Get up 15-30 minutes early and go for a walk or perform some high intensity interval training to burn calories. This will also stimulate the metabolism, release endorphins (the brains natural opioids) and set you up for a successful day.
If youâ€™re new to fitness, just walk and build up from there.
Eat small meals 4-5 times a day
Eat like a cow, as in graze. This doesnâ€™t mean to snack between meals. Grazing means to eat more frequent smaller meals. It will be uncomfortable as first since your stomach will have to shrink. But after a time your energy levels will spike and youâ€™ll never get that bloated, lethargic feeling that comes from overeating.
Eating more frequently also keeps your body and mind from going into starvation mode where the metabolism slows down and cravings set in.
Drink more water
Drinking water has several benefits. Water stimulates your metabolism, keeps you full and helps to keep your body flushed and clean. Dehydration is also one of the leading factors that cause fatigue.
My advice is to drink at least a gallon a day, if you exercise drink two gallons of water a day.
Practice breathing exercises
You can call breathing exercises meditation, relaxation or even yoga. It doesnâ€™t matter what you call heavy breathing. The purpose of deep breathing is to concentrate in the moment and allow oxygen to flow to the deeper recesses of the body. As I always say, breathe down to your balls. Oxygenated blood gives more energy, helps anti-oxidize and keep the body clean of free radicals.
Deep breathing stimulates the metabolism, helps to improve focus and heal muscle damage from exercise. Another powerful benefit of deep, concentrated breathing is it silences the mind. When the mind is silenced, worry dissipate and anxiety dissolves, your body naturally begins to function better and you reach what is known as the flow state.
Stretch at the end of the day
After you get done working for the day, spend 5-10 minutes stretching. Flexibility improves mood, comfort and increases circulation to the organs and extremities. Stretching also improves longevity and helps to reduce stress while improving overall well-being.
You can start stretching exercises by simply reaching for your toes, itâ€™s one of most beneficial stretches and will develop over time.
Avoid meals after 7pm
Depending on your schedule, avoid eating after 4 hours before you go to bed. Youâ€™ll burn more fat while you sleep and sleep better. Certain substances like dairy and sugar have also shown to cause nightmares and restlessness.
The one exception to this is if you work out with weights, having a shot of casein protein before bed will help the muscles repair damage while you sleep and you will heal faster.
Get quality rest
Sleep is not overrated. Lack of sleep causes heart conditions, conserves energy and packs on the pounds. People that sleep less oftentimes eat more to increase energy levels and compensate for the lack of sleep.
If you canâ€™t sleep 8 hours a day, shoot for 6 and try to get at least one or two days a week where you sleep for 8-9 hours to make up for the lost time.
Park further away
Every instance you can burn more calories helps. Park your car further away from the entrance to work or the grocery store to burn some more fat. Take the stairs instead of the escalator or elevator and when you have a few extra minutes do some squats or sprint.
Avoid the Three Whites
The three white evils of fitness are white sugar, white flower and white table salt. Salt retains water and is bad for blood pressure. Processed white flower contains empty calories and is hard to digest. Sugar causes the same stimulated chemical response as cocaine and is addictive, not to mention converts to harmful fat.
Simply cutting these threes substances from your diet will change your life. You can still enjoy sweets and breads, just start making sure they are higher quality.
Capsicum in cayenne has shown to improve circulation and promote a healthy cardiovascular system. The capsicum in cayenne also boosts the metabolism and burns more fat while increasing energy.
If you can stomach it and handle the heat, try mixing a teaspoon of cayenne in a cup of water with a squeeze of lemon. After youâ€™ve mixed the concoction thoroughly, drink the drink, weight five-ten minutes and then perform your morning exercise.
Drink Green Tea
Instead of reaching for a mocha or energy drink, reach for a cup of green tea. Natural green tea contains powerful anti-oxidants that remove free radicals from the body and the smaller amounts of caffeine make it less addictive. The boost from the caffeine also helps to improve the metabolism and burn fat.
Get a New Hobbie
Did you used to draw when you were a kid? Maybe you loved to go on hikes or paint. As long as itâ€™s a positive hobby, try spending 15-20 minutes a day doing something new and exciting. This will help focus the mind, relieve stress and keep you engaged so you donâ€™t eat for emotional reasons or out of boredom. New hobbies also stimulate different areas of the brain and increase intelligence.
Read Every Day
Your body can only be as strong as your mind. A healthy body and mind will feed into each other and reading positive information every day helps to stimulate a positive outlook on life. When you cut out television and start feeding your mind with quality information, you begin to see the world in a new light and your energy naturally increases.
Try reading 30 minutes a day out of books of blogs written by experts in your field.
Listen to Audios Every Day
Use your car and commute to effectively learn new skills. Think of your car as a university on wheels, another great time to listen to quality audios is during exercise. Audios help to reprogram your mind for success and happiness.
Some great audios to listen to are Tony Robbins and any other similar seminars or even podcasts in your niche or areas of interest.
The Bottom Line
Without your health, youâ€™ll end up the richest man in the graveyard. In order to succeed youâ€™ll need the vitality and energy to keep going during those long days.
And with the summer coming, youâ€™re going to need that healthy body and physical fitness to perform all the fun stuff outdoors, not to mention to attract that hottie lying on the beach towel youâ€™ve been eyeing.
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