Starting position: Bend one arm and use it for support. Stretch out your legs, lift your pelvis up, and place your other arm on your hips.
Bring your pelvis down and then return to the starting position. Try to keep your back straight and don’t swing your body to the front or the back.
Repetitions: 12-15 reps for each side
Effect: You’ll engage your abs and obliques.
Starting position: Bend one arm and use it for support. Stretch out your legs. Lift your other arm and the pelvis up.
Slowly bring your upper arm down and under your body. Return to the starting position.
Repetitions: 12 reps for each side.
Effect: You engage your abs and obliques.
Starting position: Get on all fours. Keep your palms and knees on the floor.
Rise on your toes and get into the plank position, trying not to bend your back while engaging your abs. Stay in this position for 2-3 seconds activating your muscles.
Repetitions: 15-20 reps
Effect: You’ll work your abs and glutes.
Starting position: Sit on the floor with your knees bent and hands placed under the knees. The spine should be slightly bent.
Lean back and roll on your spine up to your shoulder blades. Return to the starting position.
Repetitions: 10-15 reps
Effect: You’ll work your back and ab muscles and stretch your spine.
Eat on Smaller Plates
“Does it almost feel like nothing changed at all?”
When you are eating dinner or any meal for that matter, it can be tempting to eat until you actually feel full. You don’t still want to be hungry at night when you’re laying in your bed. Because we want this feeling, we may end up piling the food on our plate. As good as the plate may look, do you really need that much food on it?
To curb this a little bit, you should use a smaller plate. This forces you to get a smaller portion. Smaller portions will lead to fewer calories which will lead to less food in general.
You’re going to look at the plate and your mind will be tricked into thinking your stomach is full. Typically when you see the food disappearing on your plate, your stomach reacts and it’ll feel like you’ve eaten a full plate. Technically you did, but the portion size is much smaller.
Starting with a smaller plate just changes your entire psychological outlook on the meal you are about to consume. You start with a smaller plate, but when you have food on it, you only see a plate. You do not see the difference in size.
Smaller portions will definitely help you not gain weight and will play a major role when it comes to you losing weight the lazy way.
There will be some people that tell you that as long as you eat the right things you can eat as much as you want. That is mostly true, but you can’t expect to eat 15,000 calories a day and not gain weight!
Turn the TV On
“And the walls kept tumbling down in the city that we love”
For those lazy people that actually do go to the gym but don’t really do much once they get there, this one is for you.
You get to the gym but only ever end up doing a couple exercises then call it quits.
My advice to you would be to stop counting reps while doing an exercise and watch TV during the exercise instead. You will be focused on the TV and probably be doing more reps than you typically would, thus allowing for a better workout.
You’ll end up getting a much better workout without even realizing it. You don’t need to count your reps to have an effective workout. Doing something is helpful.
Be careful of other people around you, though. It can be pretty easy to lose your spatial awareness when you are focused on the TV and not so much on your lifting.