Research shows that sitting all day in your office can lead to complications such as diabetes, excessive body fats, abnormal cholesterol level, and increased blood pressure. You can always aid this habit by simply doing some cardiovascular exercises and weightlifting training. But if you are always running out of time and you wish to see faster progress in your body and long-term improvement in your metabolic rate, then start lifting some weights today.
A toned body is only one of the benefits of weight training together with gaining more strength and resilience as well as getting control of bone mass loss. As we get old, our lean muscles naturally diminish and active fats rapidly increase. Working your muscles out through weight lifting can delay and reverse the loss of muscle tone.
Nowadays, however, earning a living is a top priority. Even our weekends are trapped under a pile of paper works, behind the screens of our computers, and under the pressure of deadlines after deadlines, not to mention the responsibilities we need to oblige at home.
Needless to say, squeezing even a 10-minute exercise in your schedule let alone going to the gym for a workout is already a difficult and time constraining tasks. This problem, however, is yet to be solved by improvisation. It’s a matter of getting creative in your office space, in the comfort of your bedroom, and in any place while still doing your daily work routine. Here are the following ways you can start your weight lifting journey amidst your busy schedule.
Pick a ROUTINE
You don’t need to spend hours on your workout as most fitness savvies do. The best way to never miss out on your weight lifting goal is to incorporate your training into your schedule. According to Fitness instructor and writer, Steve Kamb, you got to keep it simple. Choose five exercises and get really strong with those movements. Your picks must cover the following workout categories: quads, butt, and hamstrings, push (chest, shoulders, and triceps), pull (back, biceps, and forearms), and core (abs and lower back).
Your quads are made of four muscles in front of your thighbone. Proper quad training can ensure strength and stability in your legs. Parallel squat, dumbbell static lunges, and leg press are some of the exercises you can include in your squad workout.
Butt and hamstrings exercises can guarantee the proper thigh and booty that you want. More importantly, it keeps your stance balanced and dense. Do some one-legged deadlift, weighted walking lunges, or Bulgarian split squat.
Most people would associate the hallmark of a persistent weightlifter with toned muscles in their arms and upper torso. While we do know that this is not the sole basis, it can speak volumes of your progress. To train your chest, shoulders, and triceps, try the incline dumbbell press, push up and chest dip. For your back, biceps, and forearms do the dumbbell reverse grip row, lunge twist pull, renegade row, and in and out bicep curls.
Core exercises allow balance and firmness by keeping our spine and body stable and in harmony. Some of the exercises you can do are single arm farmer’s carry, single arm waiter’s walk, overhead press, and T push-ups.
Do one for each of the categories during your work breaks for at least thrice a week. Until you’re ready to put more variety on your routine. Increase the repetitions as your body becomes familiar with every movement.
Begin with your ERGONOMIC STRETCHING
You have to start somewhere. That is to say, you have to always begin with your pre-weight lift stretching. Warming up for muscular training is a necessity to avoid injuries and muscle soreness. However, it doesn’t mean that because you’re not taking your muscle training to the gym, you can neglect the appropriate stretching before and after your lifting.
According to Brian Turner, a bodybuilder, and a fitness guru, the best warm-up exercise before lifting is a dynamic stretching where you’re constantly moving to prevent plastic deformation where your tendons will be permanently stretched and your contractile force will be compromised. Some dynamic stretching you can do at work are reverse shoulder rolls, leg swings, reverse butterfly stationary jogging, walking up and down the stairs.
Static stretching is the kind of warm-up exercise where you stretch a certain muscle in a challenging but comfortable position for a period of time. This is recommended after weight lifting to increase your flexibility. Round back, neck and head stretch, crescent moon pose, and quad stretch are some of the exercises you can do after weight lifting.
IMPROVISE your Weight Lifting Equipment
One of the many challenges of not being able to work out if you have a tight schedule is the fact that weight lifting equipment is out of reach. You cannot easily whip out your barbell or dumbbell in the middle of your job or in the coffee shop and proceed with your workout. But now, you can simply use other materials within your sight as a substitute. Go to the fridge and grab the milk jug, some heavy fruits, or containers.
One common alternative for weights is water jug or water bottles. Take 2 bottles of water, add some other materials inside such as sand, rocks or anything that can add some weight to the bottle. Begin stretching out, and start using your bottle as an improvised dumbbell or kettlebell to do your full body routine.
You can also lift up some boxes, chairs, or even your grocery bags. Use the distance between your front door and the kitchen as part of your workout time. In fact, you can use all sorts of thing like your laundry basket, your appliances, sacks of rice or flour, cookie jar, and pales of water.
Don’t shove your body goals simply because you have tons of work to do. Make a commitment to your body today and squeeze in your workout routine. You’ll have your lean fighting body machine in no time.