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Unbounded U Fitness


Today’s blog is part 4 in a multi-part blog about strategies to kick start your weight loss transformation. This post is all about strategies to increase your output or move more.

To lose weight you must increase your output. You must burn more calories than you take in. This is a bit of oversimplification, but it is the truth.

As we talked about in an earlier blog ( sitting for long periods of time without movement is as bad for our bodies as smoking! Not moving is definitely bad for our waistlines. To kick start your weight loss journey today, you must find simple ways to increase your output over the course of the day. You must move more even if it is just for 10 minutes at a time. It adds up. 

That might seem extreme, but consider this: human beings were meant to move. Our bodies are designed to run, jump, lift, squat, swim, and do all kinds of movements that we just don’t do any more on a regular basis. We are usually sitting.

Many of us find ourselves in sedentary jobs that require us to sit for long periods of time. That sitting only makes us more tired and lethargic. Ever noticed how, after a long day at work, all you want to do is go home and crash on the sofa? Sitting begets sitting. And I don’t know about you but laying around on the sofa also leads to snacking for a lot of people. It is an unhealthy combination.

If you have a job that requires you to sit for long periods of time or you simply need to move more to increase your calorie burn, try these quick tips to get your body moving again.

Walk Don’t Type

Unfortunately, email has made us more sedentary than we need to be.  Rather than sending an email to your co-worker, take the time to walk to his or her office and have a chat.  This small amount of movement will do your body good and it’s always nicer to connect in person than through your keyboard.

Split Up Your Cardio

Studies have shown that doing one 30-minute chunk of cardio exercise is just as effective as doing two 15-minute chunks of cardio. Good news! No more plodding along on the treadmill for what feels like forever!

This means that if you have a 30-minute lunch break, you can spend 15 minutes going for a walk and do another 15 minutes after work. Voila. Your cardio quota is filled for the day.

Now, this is great, because you don’t have to go to the gym and get all sweaty during your lunch break. It’s just about moving your body.

Do Some Desk Exercise

Even small things make a huge difference. When you’ve been sitting for an hour, stand up and do 10 squats at your desk. If you’re in customer service and you spend your day on the phone, no one’s going to see you if you stop and do 10 squats in between calls!

Jumping jacks, push-ups, squats, and triceps dips are all simple exercises you can do right at your desk. Do 10 of each and you’ll be feeling pretty darn energized! Be sure to set a timer every hour so you remember to keep moving.

It’s really about taking care of your body and making sure that you don’t let things get too stagnant. Remember, the more you move, the more you’ll want to move because success breeds success.

Consider incorporating HIIT and strength training into your routine

This one takes a little more effort but can have a huge payoff. Incorporating a combination of high-intensity interval training (HIIT) and resistance training into your training will help you achieve the best weight loss and body recomposition results. If you are a beginner or you are injured, HIIT is not the place to start. You must exercise at a safe level for your health and injury status.  If training at the gym doesn’t fit into your routine or you are unsure how to safely incorporate training into your routine, consider in-home or online training with our experts at Unbounded U Fitness.

In the end, you need to increase your daily movement in a variety of ways. Try taking the stairs at work, parking further from the grocery store, planning active games and activities with your kids, and setting an alarm on your watch while at work to get up and move. There are countless ways to increase your daily movement that are easily incorporated into your day. Remember daily movement really adds up over the course of the day.

Do you have concerns about life being cut short or being made difficult by poor health or disability? Do you struggle with managing your weight? Do you have pain that limits your ability to complete your everyday activities? Dealing with chronic health conditions, pain, or being overweight/obese can be taxing; adding a fitness routine and healthy lifestyle changes to your life may seem impossible. However, we have Kinesiologists and Exercise Physiologists that specialize in working with clients who are challenged with dealing with pain and with chronic diseases, like hypertension, diabetes, cancer, MS, arthritis and obesity; we help individuals with chronic disease safely incorporate exercise and other healthy habits into their lives. We help individuals improve their health and fitness, have more energy, limit their pain, improve their quality of life, take their lives back and have fun doing so.

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