Make a point of taking the stairs rather than an elevator when going home or to work (split between stairs and elevator if you need to go up very high). Get a standing or treadmill desk, or use an exercise ball instead of a desk chair. Go ahead, listen to your favorite TV shows – but don’t just sit there watching. Cook, fold laundry, empty the dishwasher or ride a stationary bike. Do a step routine/step up/step down (repeatedly) for a good while. Do squats while waiting for your food to cook. Walk around on your tiptoes, in a duck posture or in a semi-squatting position.
You can bike, which is a great way to work out and get yourself outside. Try jogging or speed walking, either of which is an easy exercise to take up and is free! You can swim, which is a great way to work out your whole body.
Don’t try to work out every day of the week. You should have at least 2 or 3 rest days total per week. Give your body time to rest and build muscle! Your resting time is essential. [3] X Research source
There are different types of fats. Some are good for you, while others are not. You should avoid trans fats (found in many commercially baked and snack foods) and limit saturated fats (ground meats, sausages, wieners, fried foods and butter). However, monounsaturated fats (olive oil, avocados) and polyunsaturated fats (fish, walnuts) are good for you. Good whole grains include whole wheat, whole oats, quinoa and brown rice. Good fruits and vegetables include chickpeas/garbanzo beans (can be used to make hummus), beans, kale, broccoli, spinach, blueberries, strawberries, lemons and pears.
Examples of lean protein include chicken, turkey, fish, eggs, and lentils/beans.
One cup of vanilla yogurt, 2 cups of melon, and ¾ cup cooked oatmeal. One cup of low-fat cottage cheese, one banana, and one whole-wheat bagel. Two scrambled eggs, ½ cup of blueberries, and 2 pieces of whole-wheat toast.
Arugula salad with salmon, onions, and tomatoes. Use Italian dressing. Pita stuffed with chicken, tomatoes, carrots, cucumber, and feta. Rye bread sandwich with spinach, mozzarella, hummus, and tomatoes.
Lemon pan-seared chicken, steamed broccoli, a side salad, and garlic mashed potatoes. Quinoa with bacon pieces, peas, and carrots with a side of steamed kale. Grilled salmon with roasted asparagus and spinach salad with cherry tomatoes, carrot slices, and vinaigrette dressing.
Carrot and celery sticks. 1/4 cup hummus and 3 pieces of broccoli. Apple slices with a handful of almonds
Do 2 minutes of planks, 4 minutes of jumping jacks, and 4 minutes of squats with thighs parallel to the floor (not deep squats), as soon as you get up. Do a few sets of as many push-ups you can do while keeping good form. If you have time before getting ready for work, go for a half hour fast walk or jog. Use a stationary or mobile bike for half an hour when you get home from work or school.
