Physical Fitness Exercises for Computer-Workers, -Nerds, and -Geeks
Figure Shaping at the Computer? I'm sure I'm not the only working in a sedentary position
most time of the day (and night, in my case). Most of us office- and computer workers, specially when we do home business, tend to neglect our
figure. And we do not realize that we get big and bigger round the waist hips, and upper legs - until one day we want to wear that chic costume again and we cannot close the zip....
Now is the time to do something to get back into shape! So let's start.
Why not right away? ;-) no need to get up. Get fit and in shape right here, in front of the screen, and in our home, where we find good substitutes for athletic implements.
My main attention will be aimed at those critical zones where the fat likes to gather and stay, specially when we do not hinder, but promote it by not moving enough. Those are:
the abdominal region, the buttocks, and the thighs.
This lense will not be about quick weightloss. (quite sure such thing does not really exist anyways) But some words about diets (or the nonsense of them) will not be left out.
Another big subject for people sitting at a desk all the time is the back and the shortening of some sinews. Specially when you are over 40 you will agree, that the back starts to hurt quite often, even when one sits correctly, if not treated well, means, the spine specially the lower spine, is not kept elastic by movement.
This lense will not be about sophisticated machines, only some basic equipment which is helpful to keep a good posture and to build muscles. - No, I won't suggest bodybuilding, but one of the basics to get in shape is building muscles, we need them to burn fat.
One mayor New Years Resolution:
Get More Fit
I hope you had wonderful holidays.
What are your New Years resolutions?
I just saw in TV, the top 3, at least in Germany are:
Get Slim
Stop Smoking
Move More
1 and 2 go together very well, and when one moves more, and remembers not to subtitue the cigarettes by sweets, one does not need to gain weight while stopping.
Well, exactly at this time of the year most of us realize that we have to loose weight indeed.
Remember the yearly feasting? This year it was even one more day in a row.
There is a bit more cake in the afternoons at those sundays in Advent. On Christmas Eve we went to my sister, who has small kids, to celebrate with a good dinner, after deling out the present (and chocolates) and lightening the tree.
Next big dinner at Christmas Day, and on the second Day of Christmas: my mother's birthday party.
Now what was worse for the hips - these lots of food? or - did you count howmany pieces of chocolate you ate? - when they are so small.
Whatever, - now there are some pounds too many, and they must go.
At this time of the year it is cold enough to start dreaming of summer again, and of the beach, so it is the very best time to start doing something for the shape of the body.
I just discoverd, that Jon Benson right now for limited time has reduced the price of his bestseller "Simply Eat!",
which is exactly what it sounds like --
a simple, no-nonsense approach to sane and
effective nutrition. That means you have more
energy, less fat, greater health, and far less
confusion.
"Simply Eat!" also works if you're a vegan. It works if you're on Atkins. It works if you're on ANY type
of food plan that's based on unprocessed foods. In five simple steps. More here
And while you are there - sign up for his free ebook designed to help you get into the daily move.
Also Jon's After-Christmas Gift-Package is great. It comes on his other site
Fit Over 40 - Easy at-home exercises, specially for us Boomers, but everyone can use it. I'm just starting (sure his emails are quicker than my posts...)
* His FREE 10-Day Fat-Burning E-Course (Starting Today!)
* Two "Mystery Gifts" worth over $180!
* A FREE Chapter Sample from his book, "Fit Over 40"!
* His FREE Weekly Newsletter, "Success For Life!"
So let's start getting in shape well in time before the summer comes and one might be tempted to try some useless, stressful crash diet.
What are your New Years resolutions?
I just saw in TV, the top 3, at least in Germany are:
Get Slim
Stop Smoking
Move More
1 and 2 go together very well, and when one moves more, and remembers not to subtitue the cigarettes by sweets, one does not need to gain weight while stopping.
Well, exactly at this time of the year most of us realize that we have to loose weight indeed.
Remember the yearly feasting? This year it was even one more day in a row.
There is a bit more cake in the afternoons at those sundays in Advent. On Christmas Eve we went to my sister, who has small kids, to celebrate with a good dinner, after deling out the present (and chocolates) and lightening the tree.
Next big dinner at Christmas Day, and on the second Day of Christmas: my mother's birthday party.
Now what was worse for the hips - these lots of food? or - did you count howmany pieces of chocolate you ate? - when they are so small.
Whatever, - now there are some pounds too many, and they must go.
At this time of the year it is cold enough to start dreaming of summer again, and of the beach, so it is the very best time to start doing something for the shape of the body.
I just discoverd, that Jon Benson right now for limited time has reduced the price of his bestseller "Simply Eat!",
which is exactly what it sounds like --a simple, no-nonsense approach to sane and
effective nutrition. That means you have more
energy, less fat, greater health, and far less
confusion.
"Simply Eat!" also works if you're a vegan. It works if you're on Atkins. It works if you're on ANY type
of food plan that's based on unprocessed foods. In five simple steps. More here
And while you are there - sign up for his free ebook designed to help you get into the daily move.
Also Jon's After-Christmas Gift-Package is great. It comes on his other site
Fit Over 40 - Easy at-home exercises, specially for us Boomers, but everyone can use it. I'm just starting (sure his emails are quicker than my posts...)
* His FREE 10-Day Fat-Burning E-Course (Starting Today!)
* Two "Mystery Gifts" worth over $180!
* A FREE Chapter Sample from his book, "Fit Over 40"!
* His FREE Weekly Newsletter, "Success For Life!"
So let's start getting in shape well in time before the summer comes and one might be tempted to try some useless, stressful crash diet.
Fatloss 4 Idiots
A Diet so simple, that any Idiot could lose 9 Libs every 11 Days - maybe a Wise Decision to Try it Out?
- Fatloss for Idiots
- A strict but easy plan tells how to spread your normal food over 11 days. No Hunger, No Pills, No Nonsense.
"(Hint: You need to eat more than 3 times per day to lose weight, but we'll show you the details later)". - Why Are You Overweight?
- "You are overweight for the most simple of reasons -- because you're eating the wrong foods, the wrong types of calories per meal, and you're also eating meals in the wrong patterns each day. ...
Your body is like an "engine" and it only needs certain foods at certain intervals each day, and if you don't eat the right foods at the right times then it won't burn those calories." - Food is Not the Enemy
- "Did you know that your brain controls the release of Fat Burning Hormones after each meal? It's true.
Every time you eat something there are 2 types of hormones released into your bloodstream, and together they control Fat Burning and Fat Storage.
Also, did you know that these 2 hormones are controlled by the foods that you eat? It's true." - The Simplest Diet Ever - Is it "Simply Eat!" or "Fatloss for Idiots"?
- Forgetting to eat over creating Websites and Campains is not the best diet to choose.
My Lens about Diet - when Easy Exercise is not enough...
Diet - a Subject relating closely to Figure Shaping at the Computer
As a Subject on it's own, I gave it a new Lens
Working without moving does not necessarily have to make us overweight, and the fat at special places must be mostly removed by moving.
But some of us geeks, nerds and gamers do develop strange eating habits, and we would be in better shape if we watched this. Therefore Diet (originally meaning not much more than daily eating, daily support, every day lifestyle - from Greek 'dietas')is not to be neglected.
Forgetting to eat over creating Websites and Campains, reading eMails or shooting 'em up is not the best diet to choose. (Not at all having a pack of chips or chocolate at hand.)
Regular eating is a MUST, but we just don't seem to have the time for it, specially not for cooking something good.
Well, I just found out, a good diet does not need to be complicated, the cooking does not have to take much time, even the right choice of fast food can be allowed at certain times.
For us a diet must be simple, so looked up the easiest diets I could find and made this lens:
But some of us geeks, nerds and gamers do develop strange eating habits, and we would be in better shape if we watched this. Therefore Diet (originally meaning not much more than daily eating, daily support, every day lifestyle - from Greek 'dietas')is not to be neglected.
Forgetting to eat over creating Websites and Campains, reading eMails or shooting 'em up is not the best diet to choose. (Not at all having a pack of chips or chocolate at hand.)
Regular eating is a MUST, but we just don't seem to have the time for it, specially not for cooking something good.
Well, I just found out, a good diet does not need to be complicated, the cooking does not have to take much time, even the right choice of fast food can be allowed at certain times.
For us a diet must be simple, so looked up the easiest diets I could find and made this lens:
- The Simplest Diet Ever - Is it "Simply Eat!" or "Fatloss for Idiots"?
- Fast Healthy Weightloss - this seems a contradiction in itself, but it is possible, and it can even be simple. ...
Some Fitness eBooks I recommend
- Turbulence Training
- "With Craig Ballantyne's Revolutionary Turbulence Training System, You Can Now Lose Fat While Gaining Muscle At The Same Time With Just 3 Short, (But Intense) Workouts A Week"
- Burn The Fat & Build The Muscle
- John Benuto - "Lifetime-Natural Bodybuilder, Personal Trainer, Nutritionist and Success Coach From New Jersey Teaches You How to Turbo-Charge Your Metabolism, Gain Muscle, Burn Off Body Fat and Develop Unstoppable Motivation"
- Simply Eat!
- Jon Benson - The Easiest Diet in The World...
"Fed Up With Diet Books That Just Collect Dust, This 43-Year-Old Fat Loss Pro Writes A Diet And Fitness Industry Shocker That Reveals The 5 Things You Must Do If You Want Lose Fat And Keep It Off!" - Fit Over 40
- Self Explanitory... Also By Jon Benson.
Some Basic Training - Slight Movements and Isometric Exercises
Work only with your own strengh and against gravity, no danger of overworking
Specially for Surfers ;-) no need to get up, Right Click and Open a New Window - That is, how long have you been sitting there without movement on your ### already, moving only your finger? If over one hour: do stand up, best go and get yourself a glass of water (why plain water is the best, later)Sitting still for a long period of time is harmful for the back. Change your sitting position, stretch your back, lean more foreward or backward, twist a bit on your office chair. The keyword here is dynamic sitting; the spine must be kept flexible and that is really easy sometimes. Sitting on a Swiss Ball for instance is very comfortable, and one hardly realizes that the balance must be kept while automatically moving the spine in all directions.
Now some exercises for the muscles that need most training:
Sit straight and breathe normally.
Flex the buttocks as strongly as possible. Keep it for 20 seconds. (longer, if you can, at least 10 seconds)- relax and repeat 5 or more times.
Flex the buttocks and rear thighs, so that your feet are automatically lifted off the floor. Also 20 seconds, 5 times.
Length and frequency of the exercises can be increased, when you feel like it, but not exeeding a comfortable measure. It is better to finish after 10 or 12 exercises for the same (group of) muscles and repeat later in the day.
Relax and loosen the muscles: Shake your legs, tripple with your feet, wiggle around on your chair. - get up for a moment, if you did not before.
Burn that fat at the inner thighs with this isometric exercise, which also builds the muscles of the arms and the abs: (picture)
Move back or turn with the chair, lift your right leg and press the knee inward against the left hand, hand pressing the knee outward. Hold 20 seconds or longer, but release slowly and carefully as soon as one extremity seems to 'lose'.
Nothing may hurt, always move slowly, specially when releasing the positions. Never hold your breath, always breathe normally.
Repeat with left leg pressing inward versus right hand.
After tightening muscles, they need stretching. Some basic stretches below.
Strenghten the Abdominal Muscles to Burn the Belly Fat
Sit straight, breath normally. This time breathing needs more attention. Breethe in deeply into the belly, widening it, and out, through the mouth, tugging the belly in slightly - three times.
Then breathe in deeply into the chest, widening it, taking the shoulders and elbows back, and out slowly again - three times.
Repeat these sets for belly and chest 3 times, then again breathe into the belly, and on the third breath tug in the belly as strong as possible, breathing out decidedly.
Hold the tension for 20 seconds (at least 10) and meanwhile don't forget to breathe! as normally as possible into the chest.
Advanced: Tug in and hold 2 seconds, taking shoulders and ellbows back - bend foreward in the waist (not the hip, which should rather automatically move slightly backward) - hold for 10 seconds more or longer - slowly straighten again and release the tension.
It is better to repeat this exercise later than right away, three times daily.
After strong tension, the muscles and spine need stretching.
Sit and lean well back on the office chair, raise the right arm, well straightening the upper back and taking care the lower spine does not bend foreward.
Stretch the arm backward, then lead bending to the left and stretch the whole right side of the body. Come back and repeat with the right arm, stretching the left side.
Loosening Tensions
Put your hands back on the desk and turn your seat from side to side to twist your lower spine.
For loosening tension in the back and, roll shoulders foreward, then backward, leaving the hands on the desk and the head unmoved.
More movements needed for the neck:
Turn the head right and left, bend the head right and left, foreward and backward, then roll it three times into one direction and into the opposite one.
Last, find back to your normal working position, but now, after having felt the spine better through the attention given, you can find an improved positon. Feel, if you are sitting with a straight back, shoulderblades, shoulders taken back, pelvis NOT bent foreward, belly slightly tugged in, without strain.
And look to the clock - next break, next glass of water and relaxing movements in one hour.
Then breathe in deeply into the chest, widening it, taking the shoulders and elbows back, and out slowly again - three times.
Repeat these sets for belly and chest 3 times, then again breathe into the belly, and on the third breath tug in the belly as strong as possible, breathing out decidedly.
Hold the tension for 20 seconds (at least 10) and meanwhile don't forget to breathe! as normally as possible into the chest.
Advanced: Tug in and hold 2 seconds, taking shoulders and ellbows back - bend foreward in the waist (not the hip, which should rather automatically move slightly backward) - hold for 10 seconds more or longer - slowly straighten again and release the tension.
It is better to repeat this exercise later than right away, three times daily.
After strong tension, the muscles and spine need stretching.
Sit and lean well back on the office chair, raise the right arm, well straightening the upper back and taking care the lower spine does not bend foreward.
Stretch the arm backward, then lead bending to the left and stretch the whole right side of the body. Come back and repeat with the right arm, stretching the left side.
Loosening Tensions
Put your hands back on the desk and turn your seat from side to side to twist your lower spine.
For loosening tension in the back and, roll shoulders foreward, then backward, leaving the hands on the desk and the head unmoved.
More movements needed for the neck:
Turn the head right and left, bend the head right and left, foreward and backward, then roll it three times into one direction and into the opposite one.
Last, find back to your normal working position, but now, after having felt the spine better through the attention given, you can find an improved positon. Feel, if you are sitting with a straight back, shoulderblades, shoulders taken back, pelvis NOT bent foreward, belly slightly tugged in, without strain.
And look to the clock - next break, next glass of water and relaxing movements in one hour.
Stay Healthy and In Shape At Your Computer - Blog
How to get slim by eating more, how to do physical fitness exercises at home and gymnastics to stretch muscles and back before pain and headaches come.
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Can One Be Fat AND UnderWeight ?
Viscious Circles of Diets and Obesity
Yes, indeed. Not exactly fat, but underweight does not mean slim as well. How is that?
The body consists of lean substance, mainly muscle and bone, and fatty tissue. The lean substance has a higher specific weight than the fatty constituent.
So a medium beerbelly can well show the same weight on the scales as a sixpack. The same refers to wabbely and firm thighs or buttocks.
So, in extreme cases, a person can be underweight and fat at the same time. - I need not mention that this is an unhealthy, even dangerous condition - lack of muscles and mostly fatty constituent.
The frightening thing is, everyone in a seditary work can slip into such condition almost without perception. It is a very slow process, and the scales don't change much.
Now one might think, s/he is eating too much and start to eat less...
Reduction of calorie intake for weightloss causes even more loss of muscle, no matter if the food as such is healthy.
One must feed the muscles well, so they can work and keep their substance. And of course the muscles must work to use up the energy (burn the calories)and build themselves up.
That means: You must exercise to build muscle and burn fat, and you must eat to get slim, even to lose weight.
The body consists of lean substance, mainly muscle and bone, and fatty tissue. The lean substance has a higher specific weight than the fatty constituent.
So a medium beerbelly can well show the same weight on the scales as a sixpack. The same refers to wabbely and firm thighs or buttocks.
So, in extreme cases, a person can be underweight and fat at the same time. - I need not mention that this is an unhealthy, even dangerous condition - lack of muscles and mostly fatty constituent.
The frightening thing is, everyone in a seditary work can slip into such condition almost without perception. It is a very slow process, and the scales don't change much.
Now one might think, s/he is eating too much and start to eat less...
Reduction of calorie intake for weightloss causes even more loss of muscle, no matter if the food as such is healthy.
One must feed the muscles well, so they can work and keep their substance. And of course the muscles must work to use up the energy (burn the calories)and build themselves up.
That means: You must exercise to build muscle and burn fat, and you must eat to get slim, even to lose weight.
The Jo Jo Effect
Viscious Circles of Diets and Obesity pt.2
Soon to follow. (or see in German, link below)
Every frustrated dieter knows: after the (wrong or crash) diet is finished, one gains the weight back rapidly, and even more than before ...
Every frustrated dieter knows: after the (wrong or crash) diet is finished, one gains the weight back rapidly, and even more than before ...
for the time being ...
- Fit und schlank mit Neila - Sabines Wellness -Tips: Der JOJO - Effekt
- Der JOJO - Effekt Teil 1
Gerade las ich eine Frage in einem Chat Forum, ob jemand Erfahrungen mit Gewichtszunahme gemacht habe, nachdem er ein Diätprogramm "durchgezogen" habe. Man kann eine Diät nicht "durchziehen"! - Fit und schlank mit Neila - Sabines Wellness -Tips: Hungerkur? nein danke!
- Hungerkur? nein danke! - Der JoJo Effekt, Teil 2
Es hilft nichts... so sehr wir auch hungern, falls wir überhaupt dadurch abnehmen, eines Tages verlangt der Körper nach Essen, sonst fallen wir um. Und schon nehmen wir wieder zu.
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- willemvanweperen willemvanweperen Aug 25, 2007 @ 1:21 pm
- Well done! Lots of good info. I will certainly use some of it.
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- CountryMusicMan CountryMusicMan Aug 22, 2007 @ 6:06 am
- Great lens. Really useful for us stay-at-home nurds running our own businesses. I look forward to looking and feeling a whole lot fitter.
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- CountryMusicMan CountryMusicMan Aug 22, 2007 @ 6:06 am
- Great lens. Really useful for us stay-at-home nurds running our own businesses. I look forward to looking and feeling a whole lot fitter.
by Spacelady
Neila once upon time got stranded on Earth, now she turned to CyberSpace, still exploring the Human Mind.
Living and trying to Make a Living on the... (more)
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