From sedentary work in the office, the stomach and sides began to grow. Are there simple exercises to remove them that you can do right in the office (bosses are not around)?

From sedentary work in the office, the stomach and sides began to grow. Are there simple exercises to remove them that you can do right in the office (bosses are not around)?

Helping you to stay fit and healthy at home and work

Previous questionHow to lose weight as quickly as possible for a man at home?
Next questionWhat if you don't have the strength to live on?

answers (3)

Answer 1
September, 2021

There are no "simple exercises" (in general, there are very few simple ways in life).

Small disclaimer (practical part):
There are two problems for a "non-athlete" : to lose weight and keep weight.
There are two ways to lose weight:
- 1. To lose weight sharply by a kilogram per week and more - you will want very / very much, you will have to eat less than half the usual daily diet. But it will not last long for a month or two.
- 2. lose weight a little. You will be hungry for a very long time, six months. But hunger will not be strong.
Different people suit different ways - the first is more suitable for me, the second for someone.
Maintain a normal weight - in practice there is exactly one way to eat a little less. I'll devour a little, then somehow the skin doesn't work

More theoretical part:
1. Weight gain / weight loss for a healthy person is completely determined by the balance of calories (every extra 1000 kcal eaten will be deposited in the form of 110g of fatty tissue).
1.a) conclusion - if you want to lose weight eat less, there are no other ways , do not believe those who have "wide bones" and "slow metabolism" (there were no fatty ones in Auschwitz).

  1. The main expenditure of calories goes to the main metabolism. There are many formulas Basal metabolic rate, but you don't have to bother - find a point where you don't lose weight or gain weight, and then start eating a little less.
    The main problem is that basal metabolism slows down with age, and eating habits change only in the direction of increasing the amount of food - from this people get fat.
    2.а) Against this background, physical education for an ordinary person consumes very few calories.
    Basal metabolism per day - 1800 - 2700 [kcal]. An hour of work "with a barbell in the gym is about 150-200 kcal. An hour of football is 300-400.
    As you can see from the example above, physical exercise does little to help you lose weight (but it helps to keep yourself in good shape. ).
    2.b) There are physical activities that allow you to lose weight, this is HIIT (High-intensity interval training, for example, boxing for me) - their meaning is that you speed up your metabolism so that you lose calories not only at the workout itself, but also 3-4 after such exercises, you will have an increased metabolism (body temperature, heart rate).
    intermediate conclusion - eat less; if you are not an athlete, then, for example, lose a kilogram excess weight by physical activity is almost impossible (1 kg of weight will require about 20-40 hours of sports, or 10-15 hours of HIIT training).

  2. For a normal person (not an athlete), the time of eating / the number of meals, the distribution of BJU (proteins-fats-carbohydrates) does not affect weight loss / weight gain.

4. Answering your specific question - local weight loss does not exist proof

Useful links that withwatch for self-education:
- read the FAQ and links in this community (https://ru-healthlife.livejournal.com/profile) guys write sensible things.
- Lyle MacDonald - one of the few normal fitness trainers (not a monkey who took a 2-hour course on "how to burn fat" and trying to recoup the cost of semenar for sas, but a person who combines basic education and practice of working with people).
- I strongly advise against reading a diet \ "the best way to lose weight" from a guru on the Internet. In the field of diets / sports / weight loss, the typical education of such would-be advisers is extremely low.

Answer 2
September, 2021

Until you stop overeating, nothing will change. That is, in order to stay in the same shape, you need to eat as many calories as you spend. And in order to get in shape less than the current one, you need to eat fewer calories than you spend. And the greater this difference, the faster you will achieve what you need. Then it will be enough to align the receipt with the costs. And how this income will come (even with cakes and chips) and how you will spend (even if rowing @ blay) is not so important.

Answer 3
September, 2021

I am not a coach and do not stand next to sports, but I am an office worker who serves in the "Sofa Troops". To remove my stomach, I do a Vacuum (It can be done while standing, sitting, lying, as it is more convenient). When I sit in a chair, I constantly strain my abs and buttocks. Sometimes I sit with a crooked face and no one understands what is happening, and in the meantime, sitting, I understand my legs up (Fortunately, I have a closed table) And most importantly, after lunch (or better, instead) I will have exercise. I can walk for an hour from the office to the nearest park / clothing store / shopping center. I taught myself to eat in the morning and take a banana and homemade muesli bars for a walk at lunchtime and do not suffer much. :) Well, remember that exercises will not remove something specific.

Related question

Can you do exercises for the muscles responsible for erection? Are there any side effects?

Read more

Lead a predominantly sedentary lifestyle (due to work). What are the minimum exercises to do so as not to turn into a whale?

Read more

The grandmother says: "Do not carry heavy things, you still have to give birth", and the physical education teacher: "How will you carry your child if you cannot do the exercise" Are any of them right?

Read more

Working well, wherever your desk may be

How to remove excess fluid from the body when you are sure that it is not related to the disease?

Read more

How to effectively remove fat deposits from the legs / buttocks for a man? What sports exercises should you do, what foods to eat, what not to eat?

Read more

How can you quickly accelerate the growth of hair on your head, and can you make it so that there are more of them (not visually)?

Read more

In two days I drank 20 Nise tablets, I felt bad, my stomach began to ache. What to do, and can the kidneys and liver fail?

Read more

If probiotics die from oxygen, the environment of the stomach, not the fact that they take root and are contained in tablets in scanty proportions, what is the use of them?

Read more

After-Work Yoga Flow to Undo the Damage of Your Desk Job (30-minute vinyasa flow practice) | Rituals

What will happen if you do not remove the stitches from the healing wound in time?

Read more

As you know, muscles grow due to them. Following from this, can I simply beat myself on the muscles, causing them microtraumas for subsequent recovery and overcompensation?

Read more

My hair grows oily very quickly in winter, possibly due to a lack of vitamins. Or maybe because of wearing hats and active work, you have to run around the city all day. Tell me what to do?

Read more

Do you believe in the power of thought? Are there any real life examples that this works?

Read more

What to do if you are disappointed in life? Began to realize the emptiness of ideals and stereotypes. Life loses its meaning. Eats loneliness from the inside?

Read more

Yoga at Your Desk

A friend of mine says that Nivea body creams are cancer-causing and it is best not to use them at all. How can you understand whether he is right or not?

Read more

After sitting on a chair at the table for a long time, my legs hurt. Are there any medicine-verified requirements for manufacturers of tables and chairs so that long-term sedentary work does not bring discomfort?

Read more

How to train in fitness centers for people with flat feet! How to pump the right muscles? Are there some children's exercises online?

Read more

Are the reports credible that people from the special services can be taught not to feel severe pain, or that you can get rid of it with self-hypnosis? How it works?

Read more

Are there scientifically proven exercises / games that increase intelligence, not just the ability to play these games?

Read more

Keeping up with your physical health and fitness

What non-standard sleep patterns that shorten his total time do you know? Are there really effective ones among them and not harmful to health?

Read more

What is PrEP? Is it true that you can protect yourself from HIV by using them? How to do it?

Read more