Build Muscle Anywhere and Lose Fat / Weight

In course of about 9 months, I went from size 14/16 to 3/4 and lost about 60 lbs. I did it primarily on my own by reading everything I could find about fat loss versus weight loss, talking with others, and actually following the advice (walk the talk), using my wits, and listening to my intuition. I did a lot of tweaking for my own needs. I didn't starve and I had fun!

So much of my success includes strength training you can do most anywhere.

On the TV years ago, Arnold Schwarzenegger was talking to Tom Arnold about fitness and about how sucking in your gut and tightening your core is a good exercise to do during the day. He said it was like a crunch or sit up. I remember it distinctly.

Maintaining good posture keeps your back muscles in great shape and you look taller and exude more confidence. Good posture is part of good form for any exercise. Get your core involved in everything. However, you need to practice during the day so that good posture is natural. Suck in your tummy, roll your shoulders back, and sit up straight. If it's hard to do for long periods, get a good chair or pillow to assist you. Never slouch.

I was thinking about Sting's yoga body and my friend Julie's yoga body. They are both ripped - a bodybuilding term that is a very high compliment. Besides stretching, Yoga is all about holding a position and using your body weight as resistance - there are no "reps" (repetitions) involved.

Let's take some of the principles of yoga and strength training into the office. Any exercise, which includes resistance / strength training, helps to reduce stress and it helps us to gain more confidence. When you check off a line item on your "to do" list don't you feel less stressed? I do. Office workers are stressed out generally, and stress releases cortisol, which increases belly fat. So whatever we can do to reduce stress is very beneficial.

Do these exercises at the office or wherever you are:

Generally:
While you're talking on the phone or working at your desk, contract tightly and hold different muscle groups.

Chest and arms:
Do the "he man" pose and tighten your chest, arms, make a fist and really squeeze. Hold for 10 seconds then do it again. Do 4-10 repetitions. Basically, anything is better than nothing but don't wear yourself out. But don't do just one. Use common sense.

Triceps, shoulders, and back:
If your chair has arms, then you can get some beautiful upper bodybuilding done. Grab both chair arms as if you are getting up, but only let your legs assist you a little bit. Lift yourself this way off the chair, with your arms, until your rear is about 2-3 inches from the seat of the chair. Hold this position for 20-30 seconds throughout the day. Over time, use your legs less and less. You can even add in repetitions, but you might get sweaty. It's a great work out. Firm your core while you're at it.

Biceps/Forearms/Shoulders:
Place the palms of your hands, one hand at a time (so you have one free), under the top of your desk or counter. Firm your core (tummy, back) and tighten lower body muscles. Push up with your palm as if you're lifting your desk with the palm of your hand. Push against the desk bottom or counter with as much pressure as you can handle for 10 seconds. Repeat this at least 4-6 times per arm. You can do both hands at once, if you wish. Do this throughout the day. You can do 6 repetitions in the morning, then 6 in the afternoon, and then 6 before you leave. A total of 3 minutes.

Lower Body
When you're standing at the fax machine or laser printer, now is time to soften your knees and tighten your core and tighten and hold your lower body muscles. With your knees soft with your feet placed about 1 foot apart and facing forward, squat down just an inch or two. It's a semi-squat. You can really feel it. Hold this position for 20-30 seconds or do small repetitions. Go on your tip toes for more resistance.

If no one is looking, you can do one legged semi squats, these are called pistols, however, since these are modified for the office "semi-pistols". Just lift one leg off the ground and do the same, this increases muscle mass as you are lifting more of your own body weight and your body adapts to increase muscle as it is needed.

Consistency and Effort
If you do any or all of these exercises these regularly, you will see and feel a difference very soon. The body has an amazing way of adapting to the environment, and if the environment requires exercise, then it comes along for the ride.

Disclaimer
Always check with a health care practitioner before you start any exercise program, especially if you haven't exercised since high school gym class.