Welcome to Week 4 of the Week by Week Weight Loss Guide. In this week, you will connect with your energy levels. Through your day you will slowly learn to identify your low spots and manipulate them to have a smashing day!
What to do: Including short bursts of movement in your day.
If you have a 9 – 5 desk job or you are running from one task to another through the day, these short seconds will be the time you unwind and reconnect with yourself with a mini exercise ritual.
Why you need the mini breaks:
You can see the power of a mini ritual by observing tennis players between games. They have an incredibly high heart rate between rallies. After finishing a point, they have a structured 20 second ritual which calms them down physically, emotionally and mentally. They recapture their energy in this short period of time so that they can give their all again in the next rally.
In our everyday lives, we also need this recovery period. We are biologically set for oscillation, we run on natural rhythms EEG, EKG, sleep, etc. However, our day demands linear efforts from us i.e. to go all out for continually long periods of time.
This non stop pace and go go go mentality puts our energy out of whack. We are tired and sluggish through the day and these low energy states are compensated for by munching or overloading on caffeine.
What exactly to do in the mini breaks:
The objective is to change your pace: If you have been busy running around than calm down and sit for a breather. Do a couple of stretches or try meditation (more on this in coming posts!).
If you have been slogging in front of the screen try a round of desk-ercise – a few stretches, static contractions or just a walk around the office. Check out a few of these in this Forbes article here. They take only a few seconds and will not interfere with your busy schedule.
As you go through your day, ask yourself when you are feeling drained and lethargic. Take your mini break.
Weight Loss and Energy Cycling:
Energy management is an alternative way to be mindful of your activity levels during the day.The desk exercises and stretches will keep your muscles engaged and active.
When you are sitting for prolonged periods, your hip flexors, shoulder blades, back and neck muscles are severely limited in their movement. By stretching and moving through the day, you are keeping the nerve and other connecting tissue channels open. Nutrients are able to move freely through the body and the energy you consume is getting utilised throughout.
Also if you are not able to give dedicated 30 minutes to your everyday exercise routine, being active through the day all adds up together to burn extra calories.
However, instead of weight loss and calories think of Energy Gain. Concentrating on energy will give you a more tangible connect and it will allow you to do more of the things you love. Becoming active and healthy is only a side effect.
This is Week 4 of our Week by Week Weight Loss Guide. It is not possible to change all things at once, but by making incremental changes you can bring about powerful and permanent results.
View Week 1: Drink Up!
View Week 2: Get a Move On
View Week 3: To Eat or Not to Eat, that is the Question!