Category Archives: Workouts

Six Fat Loss Training Mistakes

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Edited by Steven Milner IIST

It may not be ingrained in our male DNA, but when most of us start lifting weights for the first time, it sure seemed like all of our workouts (no matter what the goal) were genetically predestined to be bench press, biceps curl, and triceps pushdown marathons 4-5 times per week and not much else. I know that my own workouts sure looked like this when I first started weight training. I still visit a typical commercial gym and each time I do, I feel like I have time warped back to the 80s as I see lots of guys doing the same stuff everyone did over 20+ years ago. For whatever reason, not much has changed and it’s not their fault, they just don’t know any better. So what’s a bloke to do? I am going to show you how to do better based on several things that we have learned over the years. First, let’s be honest blokes, you could probably stand to lose some “lb’s” of body fat. A lot of guys, myself most definitely included, tend to find ourselves in a perpetual “bulking” or mass-gaining mode.

Why is this?

Interestingly, for a lot of us blokes, the mirror often lies and you will see a much leaner person staring back at you. If you were to take an honest self-evaluation such as a body composition test or take some simple photos with only your trunks on, you may be very surprised and/or shocked with the results. It can be a real eye-opener when you learn that you are more than likely not nearly as lean as you think you are. In other words, that 14 odd % body fat that you think you are sitting at is probably much closer to 22%. If you have taken this evaluation and you have decided that it is time for you to get leaner, it is also high time that you overhaul your weight training program to make it more suited to the task at hand. I have written training programs for more than a few men who have come from the same place that you and I have come from. These guys are now typically middle aged and looking to shed some fat, stay strong, and still feel a bit athletic while holding on to their inner “bloke.” I am going to share with you what I feel are some of the biggest mistakes that I see most guys make when left to their own devices as it pertains to their weight training programs when seeking fat loss. Fixing these mistakes immediately will fast track your progress and get you to your fat loss goals. I am then going to share a snapshot of a training program that we have used with great success for blokes just like us.

1.  Blokes Organize Their Training Like a “Bodybuilder.”

I certainly mean no disrespect to the competitive bodybuilding community by the above statement, and I don’t think there is anything wrong with bodybuilding as a competitive pursuit. There is certainly a lot to learn from bodybuilders. In fact, most blokes get our first exposure to weight training through bodybuilders via muscle magazines and the Internet. The problem is that most guys think that following the routines of competitive bodybuilders is the best way for the average person to train for fat loss without really giving it enough thought. They will typically organize their training sessions in terms of the body parts or muscles trained. This is actually not very logical and not as productive as it could be since in reality your body works as an integrated unit and not as individual parts or muscles. By the way, have you ever wondered how it was decided that certain muscles get their own day while others don’t? It makes no real sense to base how we allocate our exercises to our training days by simply considering muscle groups as the main organizing factor. It makes much more sense to base the allocation in regards to what the body does as it relates to basic human movements. If you think more in terms of training basic movements and the body as a whole (the way it actually works), you will actually train muscles as a by-product and get the results you desire.

“When we just train muscles, we forget movements, when we train movements, we never forget muscles.” Nick Winkleman

The other big problem with this approach is that time is a major limiting factor for most typical blokes. We all have extremely busy lives with jobs and families. Do you really have the time to dedicate to training that a professional bodybuilder (whose job is usually his training) would have? I don’t think so. Real life experience shows that full body weight training routines done three times a week based on a split of basic human movements will work far better for most blokes, most of the time, in terms of fat loss training. This allows you to train with a higher frequency (you will actually hit muscle groups more often than typical body part split routines) and get better results. Instead of classifying exercises by muscle group or body part, try to classify them simply based on what they are – basic movements, then we allocate these movements to training days. Squat, Hinge, Push, Pull, Single Leg Stance, Lunge, Core.

2.  Blokes Think More is Better.

More than likely, because of the heavy mainstream bodybuilding influence on general training that we mentioned above, most blokes usually think they must train on that good old 5-6 times per week body part split routine with extremely high volume to get any results. They also often think they must use multiple exercises for each body part with tons of sets. You must realize that you make gains while you are recovering from training, not during the actual training itself. There is also no need for exercises that are redundant. Think about it, what the heck is the leg extension going to do for you that the squat doesn’t? The key is to focus on quality and not so much on quantity. As fitness expert Paul Chek has stated, “exercise is like a drug.” With the correct dose and the correct drug, you will get the desired response and it all works. If you overdose or take the wrong drug, you can do more harm than good and not get the desired response. One of the reasons why a three times per week full body routine works so well is that you get a high frequency of training without over doing it in terms of volume.

3.  Blokes Do Too Many Single Joint Exercises.

Is it a crime to do biceps curls or triceps pushdowns? No, but when the volume/number of these types of exercises dominate your program, you will greatly diminish the effectiveness of your workouts, particularly when it comes to fat loss. If you focus your training on heavy, multi-joint (compound) exercises such as squats, deadlifts, various presses, push ups, rows, chins/pull-ups, etc., you will train much greater amounts of muscle overall, and this will lead to more calories burned during and after your workouts. As a general rule, the more muscle involved in an exercise the better. But what if a bloke’s goal is to also get bigger guns? Realize that spending the majority of your time and effort on getting stronger on chin-ups/pull-ups, various rows, and various types of presses will get your arms bigger faster than anything else. If you are unable to only do a single unassisted chin-up, what do you think will do more for your bicep size, those 25-30lb curls or focusing all your time and energy on working on that chin-up and getting to the point where you are doing multiple reps with an extra 25-50lbs hooked up around your waist?

4.  Blokes Neglect Lower Body Training.

Squats aren’t simply a leg exercise and deadlifts aren’t simply a back exercise. They are full body exercises that involve just about every muscle in the entire body.  If you have a 315lb. bar on your shoulders or upper back and you are getting ready to bang out a set of squats for 8 reps, realize that not just your legs are involved in the exercise. Your shoulders, upper back, core, etc., are all very heavily involved. They need to be big enough and strong enough to support and move that load. A lot of blokes think, “I get enough “leg” work from running and playing football/rugby, so I don’t need to do squats, deadlifts, lunges, step ups, etc.” Sorry, but that’s just not the same thing! Understand that approximately 70% of your muscle mass is in your back, hips and legs. If you omit these exercises, you are severely limiting your results. Dare to be different and dare to get better results.  At some gyms you will see “informed” trainers doing deadlifts, squats, lunges, and various single leg exercises, thereby training “legs.” It is part of their culture and one of the reasons that they get the results that they do.

5. Blokes Rest Way Too Long Between Sets.

You know the scene at the local gym – guys taking 5-10 minutes between sets of the same exercise chatting with their mates while discussing any number of topics and paying no attention to time. This is not very effective at all if your goal is fat loss! Research and practical experience has shown us that shorter rest periods lead to maximal metabolic disturbance possibly due to the hormonal influence that is set off by these shorter rest periods. It also allows us to increase overall caloric burn and total work performed in the time allotted for the training session. The key is being able to combine shorter rests without compromising the use of heavier loads in our compound exercises. How do we do this? Quite simply, we pair non-competing exercises with short rests (30-60 seconds) between them. As an example we might use the following pairing in a program:
1A: Push Ups             2-3 sets                      12 reps                       60 sec. rest
1B: Reverse Lunges  2-3 sets                      12 reps each              60 sec. rest This allows us to increase the actual amount of work density done in a specified time period, as opposed to doing each exercise one at a time with longer rests, which leads again to better fat loss results.

6.  Blokes Think, “The Bench Press is More Than Just an Exercise, it is a Way of Life!”

I don’t think that there is any doubt that the bench press is the most overused exercise of all time. But, let me state this up front, there is nothing wrong with the bench press! I love the bench press (as most blokes do). The problem is when the bench press becomes your entire workout each time, rather than simply a part of your training program. In other words, most blokes simply bench press way too often and with way too much volume. This creates massive imbalances about the shoulder girdle. You need to strive for some sort of balance in the amount of pushing and pulling movements that you perform. Since most guys have been doing way more pushing for such a long time, it is a wise plan to purposely imbalance your training in the other direction in performing more pulls than pushes. You need to include lots of inverted rows, face pulls, dumbbell rows, and cable rows. Remember the fact that 70% of muscle mass is in the back and legs? This will do your shoulders a lot of good and help out with the fat loss process all at the same time. By the way, in looking at the push pattern from a fat loss standpoint, the good old-fashioned push up is probably a better choice than the bench press actually, as it involves a greater amount of muscle mass and integrates the core to a greater extent at the same time.


Edited for a UK audience from an original article by Craig Rasmussen “Fat Loss for Dudes”



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article reviewed and edited by STEVEN MILNER IIST

Most people tend to look at their arms as an indicator of the amount of muscle they are gaining, muscle growth in the arms is typically the same as elsewhere in the body except that the arms are known as our show muscles, so how do they grow? This article is a bit technical but I have deliberately avoided throwing numbers and study citations at you because they don’t really help you in the real world of physical results. Sometimes it’s helpful to know which atoms and molecules are broken off, replaced or reordered but that’s the science behind it all and I’m more concerned with the practise of self improvement.

Muscle growth typically occurs at the structural and chemical levels. Further, strength increases are highly related to changes in muscle fibre size. Increase in muscle size is typically referred to as hypertrophy. The National Strength and Conditioning Association (USA) reports that hypertrophy in the arms can be observed after about 16 workout sessions.
The NSCA purports that increases in muscle size, or hypertrophy, result from an increase in the cross-sectional area of muscle fibres after resistance training in the arms. Resistance training induces increased synthesis of the proteins, actin and myosin. Additional proteins accumulate on the perimeter of each fibre, which increases its diameter. Further, the number of myofibrils within the muscle has been shown to increase, thus adding to increases in muscle size.

Two types of muscle fibres exist. Type I fibres are associated with longer-duration activities such as cycling, while type II fibres are engaged during short-duration, explosive activities such as power lifting. Both muscle fibre types are stimulated during resistance training in the arms, although type II fibres are engaged to a greater degree. Therefore, type II muscle fibres tend to increase cross-sectional area to a greater extent than type I fibres.

Muscle fibre types have been shown to change as a result of training, according to the National Strength and Conditioning Association. Resistance training results in muscle fibres taking on type II characteristics. Type II fibres are more prone to size increases, and fibre-type conversion may contribute to overall muscle growth in the arms after exercise.

Resistance training in the arms increases density and volume of many of the structures that form a muscle fibre, such as the myofibrils, sarcoplasmic reticulum and T-tubules. These changes also contribute to muscle fibre growth and thus increases in muscle cross-sectional area.

Resistance training results in cellular changes in the arms as well. Increases in mitochondrial density, capillary density and improved acid-buffering capacity have all been associated with increased muscle size. Wilmore and Costill report that hyperplasia, the splitting of fibres into daughter fibres, may also occur, though research on this topic is equivocal.

In the absence of testosterone production ladies will tone and firm their muscles and NOT grow them to man-size proportions.

ladies arms


Arms 6

Edited from an original article by Graham Ulmer


Core muscles, how much do you really know?

English: Abdominal muscles on a woman's belly.

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Edited bySteven Milner IIST

Core exercises stabilize the spine
The best core exercises may surprise you. It’s not enough to just do ab crunches and sit ups. To build a strong core you need to exercise a variety of muscles from your hips to your shoulders. Most people think of the core as a nice six-pack, or strong, toned abs, but the truth is that the abdominal muscles are a very small part of the core. The abs have very limited and specific action, and what experts refer to as the “core” actually consists of many different muscles that stabilize the spine and pelvis, and run the entire length of the torso. When these muscles contract, they stabilize the spine, pelvis and shoulder girdle and create a solid base of support. When this happens, we are able to generate powerful movements of the extremities.
The core muscles also make it possible to stand upright and move on two feet. These muscles help control movements, transfer energy, shift body weight and move in any direction. A strong core distributes the stresses of weight-bearing and protects the back. Core conditioning exercise programs need to target all these muscle groups to be effective.

What Are the Core Muscles?
Different experts include different muscles in this list, but in general the muscles of the core run the length of the trunk and torso. The following list includes the most commonly identified core muscles as well as the lesser known groups.
Rectus Abdominis – located along the front of the abdomen, this is the most well-known abdominal muscle and is often referred to as the “six-pack” due to it’s appearance in fit and thin individuals.
Erector Spinae– This group of three muscles runs along your neck to your lower back.
Multifidus – located under the erector spinae along the vertebral column, these muscles extend and rotate the spine.
External Obliques – located on the side and front of the abdomen.
Internal Obliques – located under the external obliques, running in the opposite direction.
Transverse Abdominis (TVA) – located under the obliques, it is the deepest of the abdominal muscles (muscles of your waist) and wraps around your spine for protection and stability.
Hip Flexors – located in front of the pelvis and upper thigh. The muscles that make up the hip flexors include: psoas major, illiacus, rectus femoris, pectineus, sartorius
Gluteus medius and minimus – located at the side of the hip
Gluteus maximus
hamstring group, piriformis – located in the back of the hip and upper thigh leg.
Hip adductors – located at medial thigh.

Benefits of Good Core Strength
A Strong Core Reduces Back Pain
Abdominals get all the credit for protecting the back and being the foundation of strength, but they are only a small part of what makes up the core. In fact, it is weak and unbalanced core muscles that are linked to low back pain. Weak core muscles result in a loss of the appropriate lumbar curve and a swayback posture. Stronger, balanced core muscles help maintain appropriate posture and reduce strain on the spine.

  • A Strong Core Improves Athletic Performance
    Because the muscles of the trunk and torso stabilize the spine from the pelvis to the neck and shoulder, they allow the transfer of power to the arms and legs. All powerful movements originate from the centre of the body out, and never from the limbs alone. Before any powerful, rapid muscle contractions can occur in the extremities, the spine must be solid and stable and the more stable the core, the most powerful the extremities can contract.
  • A Strong Core Improves Postural Imbalances
    Training the muscles of the core helps correct postural imbalances that can lead to injuries. The biggest benefit of core training is to develop functional fitness; the type of fitness that is essential to daily living and regular activities.
    Exercises that Build Core Strength

    Core strengthening exercises are most effective when the torso works as a solid unit and both front and back muscles contract at the same time, multi joint movements are performed and stabilization of the spine is monitored. Abdominal bracing is a basic technique used during core exercise training. To correctly brace, you should attempt to pull your navel back in toward your spine. This action primarily recruits transverse abdominus. You should be able to breathe evenly while bracing and no hold your breath.
    There are many exercises that will strengthen the core. A large number of core strengthening exercises can be done at home with no equipment while some require the use of equipment and gadgets.

    What Are the Best Core Exercises?
    Core exercises are most effective when they engage many muscles throughout the torso that cross several joints and work together to coordinate stability. Core muscles need to work as a unit, contract at the same time, across joints in order to stabilize the spine. Some of the best core exercises are simple bodyweight exercises, including the following.
    Dragon Flag Advanced Core Exercise. Credited to martial arts master, Bruce Lee. the Dragon Flag, is arguably one of the more advanced bodyweight exercises you can do.
    The Quick Core Workout
    If you want a simple, effect core workout, this routine doesn’t take much time or equipment but covers all the basic core muscles.
    Plank Exercise: Start Position | Finish Position
    Side Plank Exercise: Start Position | Finish Position
    The Basic Push Up
    Push Ups
    Back Bridge
    Hip Lift
    Oblique Twist
    Plank on a Balance Ball
    Lunge with Twist

  • Equipment for a Better Core
    Other exercises that develop core strength include the use of equipment such as a stability ball, medicine balls, kettlebells, wobble boards, Yoga and Pilate’s. Some products to consider:
    Balance Products such as the Bosu Ball, balance boards, wobble boards and others

    Medicine Balls 
    Stability Balls 
    Knee Raise 

    Hodges PW, Richardson CA. Contraction of the abdominal muscles associated with movement of the lower limb. Physical Therapy, February 1997
    Hodges PW, Richardson CA. Relationship between limb movement speed and associated contraction of the trunk muscles. Ergonomics. November, 1997

2012 in review

The stats helper monkeys prepared a 2012 annual report for this blog.

Here’s an excerpt:

The new Boeing 787 Dreamliner can carry about 250 passengers. This blog was viewed about 1,200 times in 2012. If it were a Dreamliner, it would take about 5 trips to carry that many people.

Click here to see the complete report.

At Home Workout: No Equipment? No Problem!


Recently my friend Jayne asked for a workout she could do at home, this is for Jayne and any other women who want a no fuss exercise routine.
Your equipment list for this workout: (1) 10 square feet of floor space, (2) you.
No stretchy bands, balls, or dumbbells (even the mat is optional). No state of the art machinery to wait in line for at the gym (and no gym fees!).

What’s good about this?
This routine can be done anywhere, anytime, and in just 15 minutes. Most important, it can lead to superior results. While machines and props isolate and strengthen individual muscles, they don’t build overall functional strength. Lifting your own body weight distributes the exercise load over multiple muscle systems, providing strength and tone without the bulk.

This is just what this total-body workout, unrestricted by fancy equipment, is designed to do. Aim for 2 or 3 sets of 8 to 12 reps of each exercise, resting 30 to 60 seconds between moves. Do the routine 2 or 3 non consecutive days a week for 4 weeks and you WILL notice a difference.

Exercise 01
Side Plank with Abduction
Lie on your left side with your elbow directly beneath your shoulder and legs stacked. Brace your abs and lift your hips off the floor until you’re balancing on your forearm and feet and your body forms a diagonal line (A). Lift your right leg at least 6 inches (B). Lower and repeat. Complete all reps, then repeat on your right side. That’s 1 set.
SETS 2 to 3
REPS 8 to 12
REST 30 to 60 secs

Exercise 02
Wraparound Ankle Touch
Stand with your legs together and bend your right knee 90 degrees so you’re balancing on your left leg (A). As you squat, reach your right arm across your body and try to touch the outside of your left foot with your fingertips (B). Keep your back as straight as possible while reaching. Press back up to start. Complete all reps, then repeat on your right leg. That’s 1 set.
SETS 2 or 3
REPS  8 to 12
REST 30 to 60 seconds

Exercise 03
Double-Stop Pushup
Assume a pushup position with your hands slightly wider than your shoulders and your back straight (A). Keeping your neck in line with your spine, lower yourself halfway and hold for 1 second (B). Continue lowering until your chest is only a couple of inches from the floor (C). Pause, then push back up to the halfway point and pause again before finally pressing back up to start. Too hard? Do the move with your knees on the floor.
SETS 2 or 3
REPS 8 to 12
REST 30 to 60 seconds

Exercise 04
Pushup Position Bird Dog
Assume a pushup position with your hands slightly wider than your shoulders and your back straight (A). Brace your abs as you extend your right arm and left leg (B). Lower them both–but not your torso–and repeat, lifting your left arm and right leg. Continue alternating until you’ve completed 8 to 12 reps on each side. That’s 1 set.
SETS 2 or 3
REPS 8 to 12
REST 30 to 60 seconds

Exercise 05
Windshield Wiper
Bend your knees and lift your legs until your thighs are above your hips (A). Press your palms into the floor and lower your legs to the left. Go as far as possible while keeping your right shoulder glued to the floor (B), then bring your legs back to center. Next, lower them to the right. Alternate until you’ve completed 8 to 12 reps on each side.
2 or 3 REPS 8 to 12
REST 30 to 60 seconds

Exercise 06
Supine Row
Lie on your back with your knees bent, feet flat on the floor, and arms at your sides with elbows bent 90 degrees (A). Pinch your shoulder blades together as you dig your elbows into the mat and lift your head and torso a few inches off the floor (B). Lower and repeat.
SETS 2 or 3
REPS 8 to 12
REST 30 to 60 seconds

In case you want to try a recommended playlist for this work out for your smartphone you can create one by logging in with tubidy (free with no hassles), create your playlist then search for and add tracks for your workout. Here’s a great playlist for women as recommended by Rachel Cosgrove, CSCS, owner of Results Fitness, & author of “The Female Body Breakthrough.”

Champion, Queen Latifah
Hella Good, No Doubt
Hey, Soul Sister, Train
Crazy in Love, Beyonce
S&M, Rihanna
Rock Your Body, Justin Timberlake
Live Your Life, T.I. featuring Rihanna
Hey Ya! Outkast
Fantastic Voyage, Coolio
Gettin’ Jiggy Wit It, Will Smith

They’re all on tubidy I checked.

Remember ladies you can’t make your muscles grow like a man can, women’s muscles become taught, toned, shaped and most of all viably active fat burning energy centres, efficient but not massive. This workout will make you look great! Give it a go and see for yourself.

ZUMBA “It’s exercise in disguise.”

ZUMBA “It’s exercise in disguise.”


I’ve been asked a few times now about Zumba and whether or not it’s a fad and does it work? Last year I reported on predicted trends for health and fitness in 2012 with a post titled “Fun workouts will remain hot in 2012 by the ACSM” Zumba makes it into the top ten at nine and looks set to climb as 2012 goes on.

Top 10 worldwide fitness trends for 2012
1. Educated, certified and experienced fitness professionals
2. Strength training
3. Fitness programs for older adults
4. Exercise and weight loss
5. Children and obesity
6. Personal training
7. Core training
8. Group personal training

“9. Zumba and other dance workouts
ZUMBA! and Other Dance Workouts. ZUMBA! Requires energy and enthusiasm from the instructor and the participants, which combines Latin rhythms with interval-type exercise and resistance training. ZUMBA! and other dance workouts first appeared on the list of potential trends in 2010 and ranked no. 31 of 37 potential trends; in 2011, it was ranked no. 24 of a possible 31 choices. In 2012, it jumped to the top 10. Clearly, the popularity of ZUMBA! is growing with this rapid escalation in popularity. Future surveys will determine if this is a trend or a fad.”

“I think people are waiting to see if we’re a fad, but class numbers keep getting bigger and Zumba is becoming more popular, so now, people realize we’re here to stay,” said Alberto Perlman, CEO and co-founder of Zumba fitness. “Zumba is liberating and magical, and one of the key ways it has expanded is through word of mouth,” Perlman said.

Zumba classes are offered in more than 110,000 gyms in more than 250 countries. So it probably won’t be hard to find a gym that offers these classes. One look in the local classifieds lists loads of venues and classes to suit all levels and pockets. A friend of mine recently posted on facebook how much she had enjoyed a class she’d been to because it was fun and got her more sweaty than “just going to the gym”. She also said that she’d paid £2 and was considering another class at £3.50 but that another was too expensive at £6 per class. Being a fit lets you enjoy life more, getting and staying fit should also be enjoyable and Zumba certainly seems to fit the bill here. Give it a go and let me know what YOU think.

How 15 Minute Doses Of Physical Activity Can Boost Your Life


How 15 Minute Doses Of Physical Activity Can Boost Your Life

It is still better to exercise even for 15 minutes a day than to do nothing at all. It is better to do a consistent 15 minute workout that you can stick with, than risk prolonged discomfort with little return for your effort in turn leading to you quitting exercise in the end. There have been numerous studies published regarding the physical and mental benefits one can get from consistent short duration physical activities. This is good news for sedentary or inactive people who usually get overwhelmed with 30 minutes a day of exercise in the pursuit of health and fitness benefits.

Cardiovascular Health
An interesting three-month study published in the American Journal of Cardiology showed that 15 minute cardiovascular and strength training workouts can produce significant improvements in one’s fitness levels and heart health, such as decreased risk of cardiovascular disease, lower blood pressure and lower cholesterol.

What 15-Minute Strength And Cardio Exercise Programs Can You Do?
Alternate 30 seconds or a minute of resistance training routine like push-ups, squats, lunges and abdominal crunches with a minute of cardio routine like star jumps, step-ups, jogging in place or dancing in place until you complete a total of 15 minutes. This type of workout can increase your heart rate throughout the 15 minute routine.

Walk briskly for 15 minutes early in the morning or in the afternoon.
Dance for 15 minutes every morning or before taking a shower at night.
Clean, sweep or map the floor nonstop for 15 minutes every day.

Waist Management
An Australian study published in Diabetes Care showed that people who take more breaks from sedentary positions, such as standing up more frequently from a sitting position or taking a single step, can have smaller waist circumference and lower blood glucose and triglyceride levels.

How To Incorporate Workout Breaks To Your Day
Give yourself a rule or set an alarm every 20-30 minutes so you can take a short walk or stretch break wherever you are. Standing or walking around the room while using the telephone is one option. Squeeze your butt while sitting, extend and bend your knees, lift and lower your arms and twist your torso side to side every 30-60 minutes.

A study on exercise and self-control conducted by researchers at the University of Exeter, published in Appetite showed that exercise helps reduce a person’s chocolate cravings and improves one’s coping strategy for stress.  This study also suggested that a short dose of exercise can help people who are trying to quit smoking to cut back on caffeine and switch to a diet.

How Physical Activities Improve Your Self-Control
When craving for something like chocolates or salty junk foods, try to get outside your house first and walk for 10-15 minutes. You might be surprised how physical activities can help diminish your cravings. Whenever you feel the urge to eat something, boredom doesn’t help, get busy by dancing inside your room for 10 minutes, or completing your household chores. This strategy will distract you from thinking too much about food. Try to do your 15-minute home workout routine and you will feel more empowered to control your urges to eat extra calories, because you might not want to offset the 100 calories burned from a short workout just by eating a 100-calorie piece of chocolate.

Better Mood And Self-Esteem
A 2010 meta-analysis, which collectively observed more than 1,200 participants, published in Environmental Science and Technology showed that “Green Exercise” or outdoor activities, such as walking, running, hiking, biking, taking your dog or kids out walking for as little as 5 minutes a day, improved self-esteem and mood, compared to physical activity lasting 10-60 minutes.There have also been a number of studies proving that sedentary people can benefit from shorter periods of exercise when it comes to mental health improvement.

15 Minute “Green Exercise” Tips
Walk your dog every day.
Play with your kids in the garden.
Check out the nearest park to your work, nowadays many of them have organised activities at lunchtimes.
Use your bike to run errands.

Live Longer
A study published this year in Lancet Journal and conducted by researchers at the National Health Institutes in Taiwan found that those who exercised 15 minutes a day, or a total of 90 minutes a week, extended life expectancy by three years, compared with those who did not exercise at all. This study tracked 416,000 Taiwanese adults.

Make A 15-Minute Workout Part Of Your New Lifestyle
Choose the most doable and the most practical activities you can for every day, like walking or doing the garden, and spice things up when you’ve got more time and resources.
Make your activities fun and enjoyable by involving your partner, your kids and even your friends.
Memorize by heart a simple 15 minute exercise routine that you can use to target your whole body, using only bodyweight exercises.
When on a trip or vacation, make a commitment to yourself to move at least 15 minutes a day, even just by strolling or climbing up and down the stairs several times a day.