DON'T HAVE TIME TO WORKOUT - TRY THIS

 

Hello Everyone, Happy Hump Day This is an interesting PROBLEM a lot of people have   NOT ENOUGH TIME TO WORKOUT or NO TIME TO WORKOUT   But the truth is...you might be making incomplete statements   Maybe you don't have 5 hours to workout like Arnold Or  Maybe you can't put in pool time like Michael Phelps, In peak training phases, Phelps swims minimum 80,000 meters a week, which is nearly 50 miles. He practices twice a day, sometimes more if he's training at altitude. Phelps trains for around five to six hours a day at six days a week. Or The 5-6 Hour per Day 5 time Crossfit Champion Matt Fraser puts in   Ok...Cool...I hear you and you are right!! But that is not your job like it is theirs and those are not your goals I mean if you are training to qualify for the Olympics or the Crossfit games,,,then maybe this doesn't apply to you   BUT   If you are interested in losing a few pounds and maintaining a healthy lifestyle, then saying you don't have 6 hours to train like Arnold or Michael Phelps doesn't make sense   I'm sure you have 10 Minutes, and here is what 10 Minutes can do for you   Have you ever seen me post my 10 minute walks...did you ever find yourself saying something like "well that's pointless"   Well let me tell you why I do it: A study found that when participants walked after meals the level of blood glucose was 12% lower than in those who went for a single walk each day. The improvement was greatest after the evening meal, 22%, when carbohydrate consumption was generally highest. This is also the time of day when people were most likely to be active.    This randomized controlled crossover trial aimed to assess whether taking a 10 minute walk after each main meal provides additional benefit in lowering blood glucose in people with type 2 diabetes compared with a single 30 minute daily walk. *** published Oct. 17 in the journal Diabetologia. In the study, Reynolds and colleagues had 41 people with type 2 diabetes walk a total of 150 minutes a week. In the first phase of the study, participants walked for 30 minutes daily whenever they wanted. In the second phase, 30 days after the first phase, participants were told to take a 10-minute walk no later than five minutes after each meal. During both phases, blood sugar was monitored. Walking after meals lowered blood sugar levels more effectively among the participants, the study found. *** There are a lot of benefits to walking after eating 1. Improves digestion: Once you’re done eating, your body gets to work, and all of the different nutrients get broken down. “Proteins, electrolytes, water, vitamins, carbohydrates, and other nutrients are absorbed and transported through your body to wherever they’re needed,” says Delgado. “This process can be improved by walking after eating, as walking has been found to play a significant role in reducing gastric emptying time by reducing the time that food moves through the gastrointestinal tract, which results in faster digestion and less bloating after eating.”    2. Improves blood sugar: Similar to promoting better digestion, walking after eating helps regulate your blood sugar levels. “After eating, food must be broken down into forms of energy for the body to use,” explains Feit. “Research has shown that as little as ten minutes of post-dinner walking can improve blood glucose levels compared to other times during the day.”  3. Decreases stress: Exercising in general makes your body release endorphins, which are a feel-good chemical (that also happens to reduce stress).  4. Boosts blood flow: When you’re walking, you’re letting your body pump more blood throughout it—which is especially beneficial after a meal. “Another important benefit of walking is better blood flow, which is essential for muscles,” says Delgado. “It induces blood flow to the limbs and organs, and better circulation due to movement   So could YOU take a 10 minute walk after you ate....think about it 5 minutes one way and 5 minutes back? To busy for that?   What about a 10 minute workout Set a timer for 10 minutes do 10-20 push ups every minute for 10 minutes (thats 100-150 pushups) or do 10-20 squats every minute for 10 minutes (thats 100-150 squats)   All you need is 10 minutes   OH WAIT...there is more if you walked for 10 minutes after 3 of your meals every day...that would be 210 minutes of walking per week If you did 10 minutes of push ups in the morning and 10 minutes of squats at night, 3-4 times a week  300-600 Pushups and 300-600 Squats...all just putting 10 minutes aside Now before you say that won't work, compare that to the workout and walks you are not doing You want to tell me the 840 Minutes of walking and potential 1,200-2,00 Push ups and 1,200-2,400 squats won't work???? Problem is...that's not exciting... But exciting wasn't your concern...it was time...   Now, let's go back....Don't have enough time? or not enough exciting exercises      Coach Rafael https://instagram.com/mr_bootcamp