Fitness Pro Workout For Weight LossFrom
eDiets - The online diet, fitness, and healthy living resource
poor eating habits and lack of exercise, don't be surprised to see the number
on the scale creeping up, unless you take action that is.
You can compensate for those extra calories by
adding a few routine activities to your daily schedule. Firefighter and
personal trainer Michael Stefano says burning calories has never been easier
than with his 10 simple ways to get physical without going to the gym. Just as
following a healthy eating regimen has never been simpler than with eDiets.
Stefano, the author of The Firefighter's
Workout (HarperCollins), says the sad fact is that too many of us spend our
time eating a lot and moving a little. It doesnt take a rocket scientist to
realize that too much food and too little exercise equals a whole lot of fat.
"Doctors have come up with a new label for this
all-too-common problem of the under-active foot combined with the over-active
fork, or simply, foot and fork disease," he tells eDiets.
Were living life in the fat lane... and
its killing us. Every year, there are an estimated 300,000 deaths that
can be attributed to obesity. Meanwhile, more than 60 percent of Americans are
either overweight or obese. Something must be done, says Stefano.
at our ancestors. They didnt just go to the grocery store and buy
already-prepared foods. They worked in the fields. They cooked. They moved," he
Stefano says it's time to get back to your roots.
You can turn your chores and hobbies into calorie-burning activities. Not only
will your life be more organized when you get up and get moving, youll
also be boosting your weight-loss efforts.
Of course, there is no substitute for the real
deal -- exercise and healthy eating. But you can step up your efforts,
kickstart your metabolism and improve your life with Stefanos 10 workout-free
weight loss tips.
1. Walk, dont drive. Walk to work.
Walk to the store. Walk to school. If its too far to walk, then ride your bike.
Just leave that car at home. Everywhere you go people are walking, from the
mall to the hospital. Walking is an option, even for those individuals who
aren't in the best health.
2. Learn to play. Find an activity you
like to do, whether its golf, racquetball, softball or using a hula-hoop. If
you enjoy doing something, it doesnt feel like exercise. Youre having fun doing
the thing you like to do best.
3. Fire the gardener. Theres a lot to be
said for doing your own yard work. Having a lawn service is a luxury you
shouldnt afford. Get out there and do your own lawn and landscape. Gardening
can burn up to 400 calories an hour. Its an activity you can do during summer,
spring or fall.
4. Take the kids to the park. Whether its
your son or daughter, your niece or nephew, take them out and about. Youll
quickly realize why so many active children stay thin. Play tag. Push them on
the swings. Youll find you're not only burning calories, but building muscle as
well. The best part is youre also forging a bond with the children.
5. Wax on, wax off. Wash your own car.
Car washing burns 300 to 400 calories an hour and can save you $15 or $20.
During the summer, its a great excuse to get outdoors. All of that scrubbing
and drying and youll be moving and losing those extra calories.
6. Take the high road. Always take the
stairs. Leave the escalators and the elevators for someone else. Climbing
stairs is not only a great calorie burner, it also helps tone leg and butt
muscles. When you work on the fifth floor, adding a trip up and down the stairs
will burn an extra 50 calories every day. Devote five minutes to stair
7. Skip the valet. Whether youre at your
favorite restaurant or at the mall, bypass the valet. Also, stop circling the
parking lot five or six times. Instead park as far away as possible. Make it a
habit. Think of all the extra calories youll burn when you walk to and fro your
8. Throw your TV out the window. Being a
couch potato is one of the lowest calorie-burning activities you can do. Limit
the amount of TV you watch. When you do sit in front of the tube, get up during
the commercials and move around. Or get on the treadmill and do some sort of
activity while youre watching.
9. Volunteer. Whether youre serving food
in a soup kitchen or repairing houses for Habitat for Humanity, the list of
volunteer opportunities is endless. Its the perfect way to stay active and lend
a helping hand at the same time. Youre not only improving your physical
well-being, but your spiritual and psychological well-being as well. Feeling
good about yourself is a critical aspect of losing weight.
10. Last but not least, exercise. If all
else fails, lose weight the old fashioned way... burn it! As research has shown
time and time again, exercise is one, if not the most, crucial component of
weight loss. You dont need to spend hours in the gym, but 30 minutes of
exercise three to five times a week is the closet thing there is to the
fountain of youth and the best way to burn calories.
If you dont have the time to exercise 30
minutes a day, why not give Stefanos Anytime, Anywhere
regimen a try? Perform one or two sets of each of the following exercises.
face down on the floor or mat, hands on the floor, palms down, slightly wider
than shoulder width apart, and toes curled under on the floor. Your knees are
bent and remain on the floor throughout the exercise. Exhale as you slowly push
your body away from the floor. Inhale, lowering yourself back down to the point
where your chest barely touches or comes within a few inches of the floor.
Repeat to muscle fatigue (in the range of 20 repetitions).
Lie supine on a mat or padded carpet,
legs straight, both hands under your buttocks to help maintain the proper
pelvic tilt (engages abs). With your head held off the floor a few inches,
exhale and bring your knees to your chest. Inhale as you straighten your legs
(make sure you keep the lower back pressed firmly into the floor), then return
to the starting position. Ankle weights will increase intensity, while
maintaining the knees in a partially bent position and tapping the toes to the
floor will reduce it. Repeat to muscle fatigue (in the range of 20 to 30
For more of Stefano's fat-burning and
body-sculpting workouts -- or to get your copy of The
Firefighter's Workout Book: The 30 Minute a Day Train-For-Life Program for Men
and Women - click here.