9 Part Guide to Bigger CHEST (if clicking doesn't work- right click and hit "Save link As")
Some people get it when I say that there are days, weeks and months when you feel like avoiding the gym. Either you are too tired or busy or just lazy; these are somewhat valid excuses which can be considered.Follow @AboutLifting
However, just because you can’t or don’t want to hit the gym, it does not mean that your metabolism suffers. No matter what you are doing, whether it is watching the latest episodes of “Games of Thrones”, messing about on your laptop, eating out with buddies; you are still burning the required calories.
These are minimum calories, and if you are similar to most of the working people, who spend most of the day sitting, then you need to be cautious. You might need to think of the ways to burn calories and regain fitness without stepping into a gym.
Well, it is simple and easy. Just follow the given steps –
• Getting Up Early
One of the best ways to jumpstart your metabolism is to raise the heart rate in the morning. Just set up your alarm 15 or 20 minutes in advance than the regular time. Commit the early time to do light cardio exercises like a few set of lunges, jumping sacks, squats, and crunches in the bedroom will be sufficient.
Now once you kick-start the calorie burning process, it will continue for an entire day. And a small heart rate boost will quickly help to wake you up and sometimes increase the productivity.Follow @AboutLifting
• Substitute Morning Juice Routine With A Whole Fruit
Many people like to start their early morning routine with a nutritious diet filled with fruit and vegetable juice. This is a good thing, but some folks like to opt for the halfway approach by substituting it with a piece of fruit or two.
Some people end up feeling hungry through the day as they have only had fruit and nutrition loaded and it is pretty light on the stomach. This is because these drinks do not give the required protein and fiber like most of the food, but they are pretty loaded with good amount of calories.
Rather than drinking an eight-ounce glass of orange juice to get 122 calories, you can have a whole fruit which has 69 calories. Here you will score more with 3 grams of fiber. The same is with vegetables, which has less sugar and it is a good idea to eat it rather than to drink.
• Do Deep Breathing
Breathing is involuntary and is the second nature to us. However, a conscious effort to think about breathing can help in burning some extra calories. While inhaling and exhaling deeply, the muscles present in your body will tighten and contract.
Powerful breathing will help to focus on using the diaphragm. As per the Daily Mail, while you are sitting in your car, desk, or on the couch, remember to take deep breathes and you must contract your muscles each time when you are exhaling.
• Consume Healthy Snacks That Satiate
Going from one meal to another is a real struggle especially when your stomach starts to rumble. It is a typical scenario that when you are hungry, you will get tempted by chips, candy and other kinds of junk food which are easily accessible.
Selecting these sugary and salty eats to tide you is a bad idea as these are loaded with calories which can make you feel hungry within an hour. Opting for something which is nutritious will help in keeping the calories in check, and you will end up feeling more satisfied when the meal time comes.
The best thing you can do is treat yourself to various snacks like small meals which give a right balance of fat, proteins, and enriched fiber carbohydrates. Try to go for hummus with carrots, yogurt topped with nuts, apple with almond butter, and more. Protein bars can be a good choice, especially the ones which do not have a lot of sugar. Make sure to keep the portion sizes reasonable. Instead of consuming almond straight from the container, just pre-measure the required amount before savoring it.
• Have A Glass Of Water Before Eating
As much as you think you know about your body, many confuse thirst with hunger. Now this makes it easy to go down (reduce) a few hundred calories when all you need to do is feel satisfied with some water.
Make sure to keep a water bottle with you throughout the day and try to snack it whenever you are dehydrated. It is a good idea to tank up before a meal. Recently a study was published in Obesity where it was found that people who consumed more than 16 ounces of water thirty minutes before consuming food lost a lot of weight when compared to the control group.
The above given five steps are some of the best routines you can follow. Make sure to try them after consulting your doctor or physician.