How to combine work and weight loss.
Women want to have time to work and to the gym and to meet friends, but what to do if the office work leaves no time for exercise.
If most of the working day you spend sitting, you need a simple but effective exercise.
Press the retraction of the abdomen. Work with abdominal muscles without getting up from the workplace. On the exhale, draw the belly as hard as you can, hold this position for 3-4 seconds. Relax your muscles on the inhale. To start with only 10 repetitions. Further – the more, the better. By the way, the exercise is considering not only the press, but also stimulates the bowels.
Buttocks – grip and lifting. Sit on the edge of the chair. Body tilt forward a little. Keep your hands in front of him on the table, but don’t lean on it. Squeeze the gluteal muscles, force lift the pelvis off the chair, literally a few millimeters. Stay in the position for a few seconds. Return to the starting point. Repeat at least 15 times. If you exercise hard, the buttocks will begin to “burn”.
Thighs – squats “all inclusive”. For squats have to get up from his chair. When performing the exercises involved not only the legs: the hips, glutes and back muscles are also involved in the work. Hips at the bottom should be parallel to the floor. Not squat deep. Run with a straight back exercise 15-20 times, in several approaches.
Note that there are a few proven ways on how to combine work and training:
Food at work
If you’re serious and determined to train and make your training good results, then your diet must be approached with the utmost seriousness. One meal for the time spent at work is not enough. It is better to eat less but more often. Bring food with you or take time for a snack several times a day.
Workout at the weekend
If you did not manage to carve out time for exercise during the work week, which is doubtful, consider that a workout on the weekend is not the best option and much use is unlikely.
Muscles require a regular load, and the time to restore them. So, it is very hard, but a rare exercise will do more harm to your body than good.
Therefore, I advise you still find time during the week to visit the gym.
If you look from the point of view of nutrition, a workout at lunch is the best option. You will be able to eat Breakfast and normally eat after a workout. But here the problem is the following – limited time lunch break, and not always a gym nearby from work.
But if these two things are not a problem for you, you can leave the workplace an hour and a half, then boldly go into space.
Workout after work
In this case, your main opponents may become tired and lazy. As an excuse to be a busy labor day, invite colleagues to relax after work in a bar or an elementary desire to be home with your family.
Another disadvantage of evening workouts is that at that time in the gym, the largest crowd of people, because at this time everyone has to spend more of your workout. And will not be something surprising that you’ll have to wait for the trainer.