Burn Fat Sit­ting Down

Men's Health - Belly Off Guide - - CONTENTS -

Re­lax into a leaner po­si­tion us­ing these 10-sec­ond tips. The key to all-day weight loss is in your seat­ing plan

Beet a Re­treat

Uni­ver­sity of Ex­eter re­searchers found that the ni­tric ox­ide in beet­root im­proves cir­cu­la­tion im­me­di­ately, so eat one af­ter lunch to back up your me­tab­o­lism. Beet­root ramps up alert­ness and makes your evening gym ses­sion 20% more ef­fec­tive.

The Desk­top Six-Pack

Turn clear­ing your emails into a work­out. “On your seat’s edge, tense your abs, lean back, lift your feet and hold it for 10-sec­ond bursts,” says Joakim Christof­fers­son, au­thor of Nano Work­outs. Twice daily for a week has the ef­fect of a full abs ses­sion.

Pep­per the Fat

“If you have to be stuck in a chair all day, you need your me­tab­o­lism fir­ing as fast as it can,” says nu­tri­tional sci­en­tist Chris­tine Bai­ley. “Cayenne pep­per is the best condi­ment to ac­cel­er­ate it. Keep it in your drawer; shake it on ev­ery­thing (yes, ev­ery­thing).

Ex­pand in Vein

Keep a stash of ma­cadamias at hand – new re­search has found that they’re the most ef­fec­tive snack to main­tain a healthy cir­cu­la­tory sys­tem. They’re also high in pro­tein, which keeps your blood sugar level steady, ward­ing off the post-lunch carb binge.

Hit Stress in the Neck

Cor­ti­sol sends you snack hunt­ing. Flush it from your sys­tem by tilt­ing your head back. Bos­ton Uni­ver­sity found that the neck is a pres­sure valve; roll your head 10 times to lower your blood cor­ti­sol – and de­sire for the cookie jar.

Pos­te­rior Chain Re­ac­tion

Weight loss doesn’t have to be a pain in the back­side. By tight­en­ing your glutes 50 times con­sec­u­tively, you’ll give your body a growth-hor­mone spike. Prep for a client meet­ing and your cheeks will squeeze on their own.

Wor­ship Stand­ing Up

Sac­ri­fic­ing time at the al­tar of FIFA15? Then stand for the sec­ond half. Just­stand.org reck­ons we burn over 400kJ more by get­ting up off the chair ev­ery few min­utes*. Bonus: you’ll also burn up any glu­cose in your blood­stream.

Chair Lifts

Need a lift? Smash through kilo­joules with five sets of these. Trap your feet un­der the seat to fix your po­si­tion, then move your chest to your knees. To feel some real ben­e­fits, do 10 reps at a time... but prefer­ably when your boss isn’t looking.

Use Your Gut, Lose It

Seek out the cit­rus. An or­ange a day keeps your di­ges­tive en­zymes in good form, re­duc­ing your body’s fat stor­age. Keep them cool in the fridge, and you’ll im­prove nu­tri­ent avail­abil­ity by 20%. Now, or­ange you glad we told you that?

Tar­get the Root Cause

Add fresh ginger to white fish. It aids cir­cu­la­tion – vi­tal if you’re sit­ting eight hours a day. “Put a cou­ple of slices in a con­tainer with some fish and mi­crowave for six min­utes,” says Bai­ley. It makes fish smell more of­fice-friendly too.

Stretch to Burn

While seated, reach down to the out­side of your left foot with your right hand and gen­tly pull up. Then the other side. Stay­ing sup­ple this way will keep your mus­cles awake, fend off back pain and keep your me­tab­o­lism switched on.

Raise the Bar

Calf raises are the best ex­er­cise to get your heart pump­ing while seated. Place a weight on your thighs (your gym bag will work) then go onto the balls of your feet, con­tract­ing your calves for 20 reps. That’s an­other 250kJ wasted.

Un­der-the-Counter Rem­edy

To burn en­ergy on the sly, do leg ex­ten­sions un­der your desk. Sit up straight and tense your abs. Lift a leg out to hip-level, foot point­ing sky­wards. Hold the po­si­tion for 10 sec­onds and switch. Once ev­ery two hours and you’ve spent an­other 50kJ.

Re­vive Dead Time

“See ev­ery mo­ment you don’t have to look at the screen as an op­por­tu­nity,” says Martin Gibala from McMaster Uni­ver­sity. If you’re on the phone for over an hour, just grab some­thing and rep out a few arm ex­ten­sions. The of­fice sta­pler will do fine.

Fear Fit­ness

Strug­gling to choose a DVD this weekend? In­vite Jack Ni­chol­son over and say nope to a Crunchie’s worth of kilo­joules. A Uni­ver­sity of West­min­ster study found that peo­ple watch­ing clas­sic hor­ror The Shin­ing burned 770kJ dur­ing the film.

Learn the Dou­ble Dip

Grab your arm rests, lift your feet slightly off the ground and en­gage your stom­ach mus­cles. Press down with your hands to raise your body up off the chair, un­til your arms are straight. Hold, then lower into the chair. Re­peat un­til your next email.


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