What Is The Weight Of An Obese 13 Year Old The Computer Junkie’s Guide to Fitness

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The Computer Junkie’s Guide to Fitness

Look, there are a few Craigs.

Had a horrible thought.

There’s commercial playboy Craig.

Exercise expert Craig.

Craig Coach, teacher, motivator, mentor.

Philanthropist Craig, he wanted to do something good.

Craig, a performer who loves his audience.

Then there’s creative Craig who loves to write…he’s been getting a lot of attention lately.

(I won’t discuss only child Craig or cheesecake Craig).

While all members of Craig (for the most part) work well together, Creative Craig and Exercise Craig have issues.

They disagree.

They don’t like each other at all.

Practice Craig wants to punch Creative Craig in the head…he’s not happy they’re all living in the same body.

Practice Craig thinks Creative Craig is a fat lazy pig.

If you’re anything like me, then at times you also struggle to manage your body, emotions, brain, creativity, entrepreneurship, and practical abilities.

It’s hard work at times, but the one thing we can’t replace is our health…if the physical “us” doesn’t work, neither will the rest of us for very long.

As I’ve said before, when it comes to exercising, there is no “one-and-done” fitness miracle.

Different bodies respond differently to different stimuli; what makes one person completely blistered will hardly elevate another’s heart rate.

But… having said that, we do need a starting point, we do need something to follow, and “something” is better than nothing (as long as that “something” doesn’t kill us!).

We need structure, we need organization, we need a plan, and most importantly, we need to finish what we started (and keep it up no matter what).

As I said yesterday, this program won’t make you an Olympian, nor should it replace an existing program… more like a side program. Think of it as preventative fitness therapy. Still, if done correctly and consistently, it will improve your overall fitness and function while helping you lose some fat (especially if you’re starting from a relatively low base).

Basic Information:

1. Each workout should last seven minutes.

I know I said four to eight yesterday… I changed my mind. An only child can do this – my workout, my rules.

2. Each workout consists of some cardio (5 minutes), some strength training (1 minute) and a stretch (1 minute).

Guidelines and Advice:

1. Work out in front of the computer every hour…so if you work five hours a day in front of the computer, you’ll get thirty-five minutes of exercise a day! cool.

2. Set up some kind of system (alarm, etc.) to remind you to exercise.

3. If you are in a business setting, you may need to get a little creative and/or talk to your boss. Regardless, it’s actually in his/her interest that you do so. If you have any questions… give me a call and I’ll take care of it!

4. Obviously I can’t prescribe a specific intensity, workload, reps (etc.) time). For some people doing 10 steps per minute is comparable to others doing 50 in the same time frame…you’ll need to measure yourself.

But I would say, start slowly and work your way up from there.

5. Little to no rest between activities (cardio, strength, stretching)…unless, of course, you’re feeling terrible.

I would also say that if you have a medical history or injury, if you have any questions or concerns about your health, or if you’re an old fart (I like old farts – don’t get precious), you better go first See a doctor.

the program.

So we already know the structure:

*5 minutes of cardio (heart/lung)

*1 Minute Strength (Muscle)

*1 minute stretch (take care of your back and posture).

Keep in mind that this plan was a bit of a compromise due to our limited time and resources and the fact that we were (mostly) not wearing athletic gear.

Aerobic exercise.

Honestly, it doesn’t really matter which cardio you choose for those five minutes, as long as your extremities are moving (preferably non-stop), your heart rate increases, you’re a little (weakly) hot sweating, and a little panting No breath, just the right intensity.

If you’re confused about heart rate (HR)…here’s a formula to calculate your max HR.

208 – (your age x 0.7).

So, if you’re forty years younger, your calculations should look like this:

208 – (40 x 0.7) =

208 – 28 =

So, your max heart rate = 180 (simple)

Now, we don’t expect you to work at your max heart rate, we probably want you to work at around 70% to 80% of your max heart rate if you’re at a reasonable fitness level. Closer to 60% if you’re a fully qualified lazy lizard.

Some cardio options:

*walk

*walk the stair

*upgrade

*jump over

*If you have access to any cardio equipment (bike, stepper, rower, stepper, etc.)

I personally love stair climbing, steps and jumping rope because they are easy, practical, convenient (often) and very effective…do five minutes of steps and you’ll know.

strength.

The strength portion of the program is easy; do two strength moves back-to-back for 30 seconds each…easy. Of course, you may need to modify these moves to suit your strength level—half pushups instead of full pushups…or maybe wall pushups.

Some strength exercise options:

*Pushups – full pushups, from knees, half reps, leaning on a chair, against a wall… whatever works for you.

*Crunches – Lie on your back with legs bent, feet flat on the floor, hands on thighs, fingertips sliding toward knees, head in line with body (don’t strain the neck).

* Triceps Dip – Sit on the edge of a chair (or table) and use only the muscles on the back of your arms (triceps) to press your hips down toward the ground…if your chair has wheels, you probably will end up on the ground! Your hips should move between two and six inches (not too deep and not too fast).

* Squats – A great lower body strength exercise, butt toning and great calorie burner (since you’re using big muscles). Pretend you are about to sit on a chair, stick out your butt, bring your thighs down to parallel with the floor, and stand up again. Don’t bounce, control the action. Two seconds down, two seconds up. Extend your arms forward for balance.

* A Bridge – Support your weight, parallel to the ground, resting on your elbows and toes (not so relaxed actually). Keep your body straight and flat…no bumpy butt and no sagging hips.

tension:

We could do a million stretches, many of which are worthwhile, but we have seven minutes to do the whole program instead of seven hours, so I opted for a mandatory stretch…but you Feel free to incorporate some stretches of your own.

* Sit up straight in a chair, put your hands behind your head (like in school), interlace your fingers, arch your back slightly, pull your elbows back as far as you can (don’t tear anything!) and hold It stands for sixty seconds.

Simple and great for sore, sagging, hunched backs.

If you don’t want to look like Quasimodo anytime soon… make it a habit.

It will be a little uncomfortable at first; that’s okay.

So, mixing these ingredients together, your program might look like one of the following:

Example program 1.

1. Steps – 5 minutes

2. Pushups – 30 seconds

3. Sit-ups – 30 seconds

4. Stretch – 60 seconds

Example program 2.

1. Jump Rope – 5 minutes

2. Squat – 30 seconds

3. Triceps Extension – 30 seconds

4. Stretch – 60 seconds

Example program 3.

1. Take the stairs/jog – 5 minutes

2. Bridge – 30 seconds

3. Pushups – 30 seconds

4. Stretch – 60 seconds

Example program 4.

1. Stationary Bike – 5 minutes

2. Sit-ups – 30 seconds

3. Squat – 30 seconds

4. Stretch – 60 seconds

A friend of mine has a 20cm (8in) booster box in her office.

She does five minutes of pedaling (no strength or stretching) for every hour she works.

She has been doing this for five weeks and lost 6 kg (13 lbs) without any other changes! !

Yes it works.

It’s almost too simple and practical, isn’t it?

guess what?

Most people reading this need to follow something like (or something like that), no.

They’ll have good reasons, though.

They always do.

Come on Groovers, let me check my watch.

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