No gym? No problem — do these 3 exercises to produce results
The typical new year’s resolution to lose weight or get healthier, comes with a new twist and new challenges this time around – shedding the “COVID 15” pounds without the usual means to do it.
Let’s face it, all the pandemic stress eating has many people afraid to step on a scale, but at the same time, they set a goal of tipping the scale a little lighter in the new year. That’s a good outcome goal but to reach that outcome, exercise physiologist Luke Carlson says you also need a few process goals that center around behavior.
“One process goal could be, I’m going to resist-train twice per week,” said Carlson.
He points to the science behind resistance training and says three easy, free exercises are all you need.
Number 1: The wall sit.The Wall Sit
Demonstrating this exercise, Carlson says, “I’m simply sitting against the wall with the top of my thighs parallel to the floor my heels are directly under my knees I am leading back I’m just holding here for time.”
He suggests holding that pose for 40 to 50 seconds, rest and repeat several times.
Number 2: A negative or e-centric pushup.Exercise E-centric Push Up
Getting down on the floor to demonstrate, Carlson assumes the pushup position and says, “I’ll slowly lower myself over a 10 second count and then instead of pushing off, I just lay down and climb back up and do it again.”
Number 3: Seated towel hold.Seated Towel Hold
Sit on the floor, lets straight out in front of you. Wrap a towel around your feet and pull your elbows back hard, for 90 seconds at a time.
“And if you do just those three exercises, you are working 90% of your musculature that will take you maybe 7- 8 minutes to do that and you can produce great results if you do that a couple times a week,” said Carlson.
While this is a recipe for a strong body, it alone, is not what you need to reach a lighter weight.
Weight loss, Carlson says, only comes with nutrition.
“The research conclusively tells us that the exercise is not great for weight loss — the best way to lose weight is to adjust your eating,” he said.
And don’t expect instant results. It takes a good 4 to 8 weeks of eating healthy foods and skipping the bad ones, to really rid yourself of cravings. And remember to consult your health care provider before making any dietary changes or starting any exercise routine.