In today’s episode, I discuss my three workout hacks to keep the pounds off.
Full Transcript
Hi Everyone, welcome to the You’re Daily Cup of Joe Podcast, with your host Joe Bautista, where my goal is to give you quick lessons on how to grow yourself physically, mentally, emotionally, and spiritually so you can have better careers, better relationships, and better personal finances.
I’m also the author of the book “More You Know, More You Grow: How to Get Better Every Day”. In this book, I wrote down over 30 tips to help you grow in those four cornerstones.
In today’s episode we’re going to talk about 3 workout hacks. To me, exercising is very important because I was overweight as a child, and I know that being a poor physical condition can put you in a poor mental state. So in today’s episode, I am going to talk about how to squeeze working out into your day.
So many favorite workout hacks are to do 50 air squats or 50 lunges, 25 on each side and 50 wall push-ups before I eat a meal or I drink alcohol. These exercises take about two to three minutes to do and if you’re too uncomfortable doing them before a crowd, you can just go into a bathroom stall and do them there.
The reason why you want to do these exercises before you consume calories is that you want to start depleting the glucose levels in your muscles. See your muscles are like a gas take in your car when you need to use your muscles to lift or move something like yourself, it has to go into the gas tank to grab some fuel. So by doing to those squats and push-ups or lunges and push-ups before you consume calories, you’re depleting the gas tank so when you start eating more of that fuel will be picked up by your muscles instead of your liver.
When you muscle storage tanks are full, it’s a signal for your pancreas to start producing insulin which is kind of like the gas cap, it prevents the muscles from storing more fuel, and then the excess fuel is directed to the liver to be stored as fat
So the more your muscles can store fuel, the less your liver will convert food to fat. Also, if you make your muscles bigger, then you can store even more food. You just have to be disciplined about doing your 50 50 work before you or you could do it right after you eat. It’s better than not doing anything at all.
Another workout hack is to start walking at least 10,000 steps a day. I find this much easier to do in a city than in the rural area where you drive everywhere. I just recently moved back to Oregon from the DC area and I don’t walk around as much as I used to. There were some days, especially when it was cold outside and rainy, I averaged around 1,500 steps a day. When I first moved to DC 7 years ago, I lost like 20 pounds in two months because I was average 15,000 steps a day and I wasn’t eating my mom’s cooking anymore so my portions were a lot smaller. So a good way to get more steps in is a park as far away from a store as possible. Always take the stairs. And if you take public transportation. Get off one stop earlier and walk that distance. The human body was meant to move and not sit around all day. You can use your smartphone or a Fitbit to track your steps but the idea is that you should strive to average 10,000 a day. Right now I go to a track for an hour to get my steps in but if you can sprinkle in your steps throughout the day, that is much better.
The last workout hack is that an imperfect workout is better than the perfect workout that was never completed. So if you all you have is ten minutes to do a workout and not your usual hour, then do the ten minutes. Working out is really a choice if you did 50 squats, 50 lunges, 50 pushups, 50 situps, two minutes of planks, and 25 step-ups on each leg. which should take you ten to twenty minutes to complete, even if you did half those numbers, it’s much better than doing anything at all. Remember you don’t have to be great to get started, you just need to get started to become great. You start at ten, and then you keep up this routine every day for a year, you will get strong and start seeing some health benefits from working out.
Also if you don’t feel like working out, just try to put on your workout clothes. That’s all you have to do and stand outside. See if you don’t want to workout after putting on your clothes, you will most like just continue you with your workout because you got the body moving. Don’t tell yourself that you have to do 50, just tell yourself you have to do one move. Then once you’re in the flow of things, then you will most likely. This technique also works with flossing. Just tell yourself you’re going to floss one tooth.
Then you will start building up this habit and when you stop working out, you will start to feel sluggish and nasty and probably will to start working out again. I know if I go too many days without working out, I start to feel awful and will find a way to start working out. It doesn’t have to be an all or nothing mindset, just do what you can and try to improve by the next day. Having an all or nothing mindset is really harmful because we rather just do nothing than doing ten percent of our normal workout but ten percent over a week is still more than 0% over a week and you’re not losing momentum and momentum is key in life. So even if the workout is imperfect, it is still worth to do it.
To summarize today’s episode, remember to do your 50 squats and 50 wall-ups before you eat to free up some space in your storage tanks, walk 10,000 steps a day and that an imperfect workout is infinite times better than the perfect workout that wasn’t done.
Thanks for listening to today’s episode.
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