How to Get in Shape without Sweating
Tip #1: The *Brazilian move*.
The good thing about this move is that you don't need
to go a gym to do it, you don't even need to find time in
Because you will do this move while you brush your teeth!
How does it work:
Standing straight in your bathroom, bend your knees slightly.
Tilt your hips forward while contracting them, then pull them
Remember to make a very strong squeeze when you finish the forward
As you brush your teeth a minimum of twice a day, that's
6 minutes a day of Brazilian move.
Along with a healthy eating, this will guarantee you will get
a nice rear for this summer, yeah!
Tip #2: Use your Hands!
There are some chores you would be better off doing by hand!
For instance, washing dishes by hand will burn 78 calories per
Knowing that a pound is about 3,500 calories, and assuming you
will wash dishes half an hour over 45 days, you will have lost
1 pound without knowing it....(translated on a year, this amounts
to about 8 pounds!)
Tip #3: How to get your 60 minutes of accumulated exercise
The General Surgeon's orders are to get 60 minutes of
accumulated exercise per day (this can be sliced up into 6 small
walks without any problem).
Beside burning calories, when you walk you will build the big
muscles of your lower body. Muscle tissue uses up more calories
to maintain than fat, even at rest.
Again, you don't have to go for a 60 minute walk if you
don't fee like it.
You can slice it up into 4x15 minute walk:
-1- one at home when you wake up (will also help wake up even
-2- two at lunch time to go to your lunch place and to come
back (just select a place that's 15 minutes away from your
-3- one in the middle of the afternoon to help you remain focus
until the end of the day.
Tip #4: Manage your food cravings by being proactive!!!
Your body produces endorphins when you do aerobic exercise
-- which means getting your heart rate up for at least 20 mn.
Aerobic exercise produces endorphins, body chemicals that induce
euphoric and pleasurable feelings. These are the same chemicals
produced in response to eating fat/sweet foods.
Tip #5: Improve your posture
This is a great exercise to improve your posture hereby making
you look great when you walk, when you are on the beach, when
you enter a business meeting room.
On a yoga mat, stand straight.
Breath a few times: inhale, exhale, inhale, exhale slowly.
Tuck your toes under and push back into a low squat, with fingertips
lightly touching the floor.
Drop your chin so it's relaxed toward the chest.
Slowly rise from the squat position by pushing your heels toward
the floor until your torso hangs froward and down.
Keep the knees slightly bent and aligned over the center of
Breathe, relax the upper body, and hang like a rag dool.
Inhale in that position.
Exhale as you engage your powerhouse and slowly roll up to a
When you are standing, straighten your knees with your arms
relaxed at your sides.
Inhale once again, and as you exhale, rise slowly to balance
on the balls of your feet.
Breathe, relax the shoulders, and maintain this balance for
several seconds. You can do this exercise 3 times each time
you finish a work out.
It may sound complicated by reading this text; I suggest you
print this tip, take it with you wherever you do your workouts,
do it once with the paper and once you have understood the move,
re-do it without reading.
Tip #6: Easy 6-pack abs
I have been doing 100 abs a day since I was a teenager. As
a result I have a 6-pack without having to sweat over abs sessions
at the gym.
How long do 100 abs take to perform? Depending on the move and
the speed with which you do them, it will take you anywhere
between 90 seconds to 3 mn.
You don't really need to warm up before such a short session
therefore you can decide when to do them without having to re-arrange
your day around this very very short session.
Suggestions per day:
20 straight crunches (your hand supporting your head, not lifting
20 straight crunches with a stop of one second at mid- raise.
40 bicycle moves alternating right elbow/left knee and left
20 seconds in the V-Pilates position: you rest on your bottom
in a balanced position with your legs straightened out and your
arms reaching out straight and parallel to your legs.
This sequence allows for deep abs (V-Pilates), superficial abs
(crunches) and obliques (bicycle) to be worked on every single
Tip #7: Short is good!
As part of My Private Coach weight loss approach, mini- workouts
(or MetaBoost as I call them) can do wonders for those who don't
feel like sweating for hours in a gym.
"Something is really better than nothing. If I come in and I can work out vigorously
for 30 minutes, I would consider giving it a try," said
Dr. William L. Haskell, an exercise researcher and professor
of medicine at Stanford University. The express workouts typically
require only one set of 8 to 12 repetitions instead of the 2
or 3 sets of 8 to 16 repetitions that physiologists recommend
for an optimum workout. " Copyright the Associate Press
Still, these MetaBoost workouts should come in addition to the
daily 60 recommended minutes of accumulated exercise.
Write to email@example.com if you wish to receive FREE
Tip #8 : 10,000 steps a day keep the doctor away!
Invest in a pedometer and make sure you are getting these
famous 10,000 steps I have been brainwashing you for the past
10,000 steps start when you wake up. Wear your pedometer on
your waist a all times.
10,000 = 3 miles = 300 calories approx (a little bit less than
Take advantage of all opportunities to walk: choose your lunch
place 10 mn further, get off the bus 1 stop before, take a 5
mn break every hour or so and go a *around the block walk*.
Everything counts towards this daily goal.
You will not lose weight (this is not enough really) but you
will prevent new pounds from accumulating and you will improve
your general health.
No sweating required!
Tip #9: Invisible chair day
Each time you get to be by yourself, sit against a wall without
a chair and hold the position for 1 minute.
Try to do this 3 times a day.
This count as a strength exercise and will help shape nice thighs.
Feel free to apply this tip on other days as well!
Tip #10: How to get a really flat stomach with no abs
Each time you walk, think about sucking in your stomack (lower
and upper part).
This will work deep abominal muscles that NO crunch work can
This will help you get a REALLY flat stomach.
No sweating required!
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