Donald 🐝 Grandy PN

6 years ago · 1 min. reading time · ~10 ·

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How To Stay In Shape When You’re Busy

How To Stay In Shape When You’re Busy

All you need is 10 minutes and virtually no equipment.

By Craig Weller


It’s one of the most common patterns I see as a fitness and nutrition coach: People trying to get (and stay) in shape work out diligently for months — then get derailed by the holidays or a big deadline at work.

Many then “fall off the wagon” for the rest of the year.

It’s a seesaw that plays out physiologically too. Exercise regularly and you get a training effect — adaptations in the brain, circulatory system, respiratory system, metabolism, muscles, and bones that optimize health and function.

Stop exercising and your body starts adapting to that — doing nothing — so you start to lose all these benefits you worked so hard for.

That’s why we came up with this simple, do-anywhere workout. It takes only a few minutes a day, it requires minimal or no equipment, and it focuses on compound exercise (big muscles, big movements) so it’s certain to be effective.

It’s also adaptable: You can shuffle exercises around or skip a few of them, come up with different ways to add resistance, or modify the total number of reps and rounds according to how much time you have and your preferences.

The important thing is to get some full-body movement each day.

Use this plan when you just can’t make your regular workout happen. It’ll help you maintain muscle, keep your metabolism humming, stave off fat gain, and more.


HOW TO STAY IN SHAPE WHEN YOU’RE BUSY Work trips? Holidays? In hectic times, exercise routines crash. But with 10 minutes a day and virtually no equipment, you can maintain your fitness until you're k n the game PHYSICAL ACTIVITY OFFERS A LONG LIST OF AMAZING BENEFITS BRAIN © Less susceptible to stroke ® Increased neural pathway conductivity ® Improved neuroplasticity ® Img d mood and sleep © Improved executive function VEINS/ARTERIES o Increased elasticity o Improved crculation © Improved blood pressure RESPIRATORY SYSTEM ® Increased gas exchange in lungs © Increased oxygen in the bloodstream METABOLISM o Increased mitochondnal density o Improved enzymatic pathways o More efficient energy production © Improved mnsuiin sensitivity . ° . improved nutnent uptake Decreased fat storage thgher resting metabolic rate MUSCLES ® Improved strength and coordination ® Bigger, more numerous muscle fibers © Larger, toned muscles SKELETON o Increased bone density and strength The more consistently you work out, the more pronounced and long{asting the benefits But if you suddenly become sedentary, the benefits start reversing immediately. STRESS CAN MAKE YOU LOSE CONDITIONING FASTER. MENTAL/EMOTIONAL STRESS INCREASED BREATHING RATE INCREASED OXYCEN UPTAKE AND CO2 CLEARANCE DECREASED CO2 IN THE BODY REDUCED OXYCEN TRANSFER TO MUSCLE CELLS ALTERED ENERCY PRODUCTION IN MUSCLES REDUCED ATP (ENERGY) AVAILABILITY IN MUSCLES IMPAIRED ABILITY TO RELAX AND LENCTHEN MUSCLES TIGHTNESS AND STIFFNESS (ESPECIALLY IN THOSE EFFECTED BY STRESS, LIKE THE NECK AND LOWER BACK) AND FATIGUE SIMPLE, DO-ANYWHERE WORKOUT For those times when you just can’t manage your normal exercise routine, use this minimalist 10-minute workout to stay in shape 1. Move through each exercise in sequence. 2. Do 5 reps of each exercise. 3. Don't rest between exercises. 4. Rest 1-2 minutes at the end of the circuit. 5. Repeat for a total of 2-4 circuits. BEAR CRAWL Starting on all fours, push down Keeping pelvis centered, “crawl” with right with toes to bring knees off floor. arm and left leg moving forward together, and vice versa. 10 seconds = 1 rep. REVERSE LUNGE Stand with feet shoulder-width apart, a dumbbell in each hand With chest high, abs engaged, and lower back neutral, step nght foot back. Keep weight on forward heel and hips squared as you lower night knee until it’s just off the floor and shghtty behind your hip Drive weight nto forward heel to return to start. Complete set for right leg, then repeat on the left. PUSH-UP Start in “plank” position, hands Maintaining a straight line from head to heel, directly under shoulders and keep elbows in as you bend them to lower fingers forward your body as far as you can without shoulders popping forward Squeeze shoulder blades together and down toward glutes as you lower, then allow them to spread fully apart at the top. Keep abs tight, tailbone tucked under and shoulders down away from ears. SQUAT Stand with feet shoulder-width apart, arms extended in front of you With abs engaged, ribs pulled down, and tailbone tucked under, push hips back and lower as far as you can, keeping feet straight and knees aligned with little toe. Drive weight nto heels and midfoot to return to start SINGLE-ARM DUMBBELL ROW Keeping ribs down, abs tight, tailbone Keeping ribs down, abs tight, tailbone tucked, and weight through forward tucked, and weight through forward heel, pull dumbbell toward lower ribs heel, pull dumbbell toward lower ribs while locking your shoulder blade while locking your shoulder blade inward and down. nward and down BANDED HIP EXTENSION Stand with feet shoulderwidth apart with resistance band looped behind neck and ends secured under feet Keeping abs engaged, ribs pulled down, back straight, and weight rooted through heels, push your hips back and bend at waist until you feel a slight stretch in hamstrings. Return to start, keeping abs tight, nbs down, and tailbone tucked YOUR MINIMALIST GYM PD 2x Resistance band Choose a weight that's (length: 417, moderately challenging width: 0.5-1.57) (women: 15-30 Ib, men 30-50 Ib.) MAKE IT EASY When you're busy and stressed, working memory and willpower are low Here's how to make a minimal workout happen. Keep your resistance bands or workout clothes somewhere visible, where you'll practically trip over them. Behavioral triggers make exercise more automatic, less thought-driven Don't think of the workout as a chore or punishment. Positivity keeps your stress hormone response in check and reduces hedonic compensation (°l did push-ups, so | earned this brownie”). Can't do one or more of the exercises in the circuit? Skip them. if possible, focus on the legs, which require greater muscle recrutment and energy burn. No dumbbell? Use whatever you can find to add weight to the moves. Requires minimal 4 = Helps you avoid the time and equipment, v g v all-or-nothing downward $0 you can do it 9 spiral of feeling anytime, anywhere “off-track” with exercise Uses “compound ) Gives dietary sugar a exercise” -- big purpose, mitigating muscles, big range of 8 A chances of increased motion -- so you get | fat storage and more out of each rep ! weight gain Maintains joint and S | % Keeps stress tissue health 1 in check cami mrai wena ET


Donald Grandy

Precision Nutrition Certification - Pn1

Sport and Exercise Coach

dongrandy@gmail.com

*This content is strictly for informational and educational purposes only. It is not intended to provide medical advice or to take the place of medical advice or treatment from a personal physician. All viewers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any lifestyle program.


#STRESS #abs #MUSCLES #Shape #ribs
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