Archives for February 2011

Four Easy Ways to Burn Calories at Work

two female co-workers taking a walkDo you have such a busy schedule that you agonize over ever finding time for exercise to burn some extra calories?

Well, here are four easy tips on maximizing physical activity during workday.

It’s actually pretty easy to burn calories at work. The following tips are based on simply increasing your daily steps and the time you spend on your feet.

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#1 Stand And Walk at Every Chance You Get

Stand or pace when you talk on the phone. Even better, take short walks and make calls at the same time. Read papers and reports standing or pacing and take the stairs instead of elevator.

Why is it so important to stand and take steps? Well, going from sitting to standing triples your calorie expenditure. Also, standing and walking activates the NEAT cells that help burn belly fat.

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#2 Walk During Lunch Break And Have Walking Meetings

Instead of going to the gym to exercise, take a 20-minute walk outdoors or in the nearby mall. It’s even better if you’re able to recruit a walking buddy. If you have willing co-workers, you can also have some of your regular meetings on the go.

Walking during the lunch break is a great way to avoid the mid-afternoon slump. I swear I’ll eat my hat if you miss those sleeping, sorry, seated meetings in the slightest. 🙂

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#3 Walk To Work

If you usually take a train or bus to work, get off on an earlier stop and walk the rest of the way. If you drive to work, find a spot at the farthest end of the parking lot.

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#4 Use Mini Exercise Equipment at Work

Mini exercise equipment is a great way to burn calories at work. Stamina mini elliptical

Get yourself a portable mini stepper, a mini elliptical or an under desk exercise bike. Mini steppers and under desk exercise bikes are inexpensive and only take up little space. You can easily push them under the table when you aren’t using them.

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Take it easy when you incorporate exercise into your workday. It’s easy to get overwhelmed and give up if you carry out all the changes at the same time, so pace yourself!

Best wishes,

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P.S. If you liked this post, you might also be interested in my post No Time To Exercise?.

First Week of N.E.A.T Living

My first week following the NEAT plan was not so easy than I expected (silly me!).

I was very excited and motivated the first two days and dutifully walked all 3 x 20 minutes on both days, but on Wednesday my mood plummeted.

The biggest reason for that was probably the fact that I was working at home and I had no easy way to be on my feet 3 times a day. The change to my daily routine was too drastic. (It was very easy to reach the daily goal when I went in my office to work on Friday)

When I summed my weekly points I was surprised when I realized I still earned 86% of my weekly points (39 out of 45). That means I’m still probably able to reward myself after two weeks of NEAT! Thanks to the NEAT system, as long as I get 75% of the points, I’m allowed to give myself a reward. No need to be perfect.

What went well

However, there was something that was very easy. I started to track my food intake with a Finnish service I have used before.  I have eaten ~1500-1600 kcal/day for a week and I have had no trouble with the diet at all. On the contrary, I was relieved I could place some kind of boundaries to my eating. I guess it shouldn’t come as a surprise that I need some kind of structure to support me.

My stomach is already flatter and my jeans are looser at the waist! 🙂

My Steps For Week #4

I’m back to my old habit of tracking my daily steps. Last weeks’ average was 8664 steps/day.  I think I would’ve reached the average of 9000 steps without the dip in the middle of the week.


Additional Facts and Figures

Because I’m not measuring my weight, I decided to measure my body circumference instead. I have been reading Tim Ferriss’ 4-Hour Body, so I decided to adopt his suggestion and track my total inches (TI). TI is the number you get when you add together all your measurements (waist, hip, thighs, arms).

I made my own adjustments to the TI figure. I take measurements of my thighs, hips, waist, the highest point of my breasts plus just below my breasts. (I tried to measure my arms too, but it was just too difficult.) Because I measure my circumference in centimeters, I call my measure TC instead of TI.

TC=507 cm (~199.6 inches)

Next time I’m going to take my measurements on Monday the 14th which happens to be Valentine’s Day!

Here’s an interesting detail. My waist is 96 cm and my hips 99 cm so there’s practically no difference between the two. I’m waisteless, and THAT’S a bad sign!

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This week we are ramping up our efforts. Now I have to have two 20 minute walks and one 30 minute walk every day.

Best,

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