13 ways to lose weight In 2012

The perennial New Year's resolution to "get in shape" is surely a worthy one. And keeping it might just have a healthy effect on your career. "Absenteeism due to sickness (related to obesity and inactivity) is expensive, and employers are now convinced that good employee health saves money in the end," says trainer Nicole Nichols, who is featured in the workout video SparkPeople: 28-Day Boot Camp.

For women in particular, being larger can result in a paycheck that is smaller.  And according to a new survey from TheLadders.com, executives stated that they consider physical fitness to be crucial to workplace success. Research like this isn't surprising to Nichols: "Being fit and healthy gives you the stamina and the resiliency needed to perform at your best."

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The trick is to work your fitness regime into your day however works best for you -- which is different from what works for others. For instance, if you struggle to get up in the morning as it is, setting your clock an extra hour early to go for a pre-dawn jog is more likely to drive you insane than drive you to meet your fitness goals.

Below you'll find 13 small ways to make a big difference in your fitness level this year, no matter how busy your professional and personal calendars are. Pick and choose which make sense for your life.

Bring your workout home. Unless your gym is open 24/7, you might find yourself rushing out of the office to get your workout in before the doors close. A better idea? Invest in a home gym, like Guy Cohen, owner of GC Expediting, a construction-permit consulting firm: "I got so sick of skipping workouts that I bought a gym-quality exercise bike for my apartment. Now I ride in my living room after work while watching a basketball game or reading emails and news on my phone," says Cohen. Another option? Workout videos, which can be found so inexpensively on Amazon that you'll save hundreds of dollars when you compare them to a yearly gym membership.

Do mini-workouts during the day. Little bursts of exertion not only help you wake up during a long day, but they can give you some benefits of exercise when you don't have time for a full-force workout. "Try a few push-ups when you wake up; lunges while you wait for your coffee; dash up a couple of flights of stairs here and there; do some squats when you go to the bathroom (yes, over the toilet!); do calf raises while at the photocopier; and do the plank before bed. The list is endless," says healthcare consultant Stephanie Staples.

Pay someone to motivate you. Many gyms run specials this time of year with free training sessions for signing up. After a few sessions with a trainer, you'll have a workout plan you can do on your own. But if you can afford to keep your trainer, it'll pay off with mega-motivation, says Kelli Calabrese, owner of Calabrese Fitness Consulting LLC. "Pay for sessions in advance. When someone makes a financial commitment and has a set time to work out, they are more likely to set their exercise session with higher priority over other appointments that may arise." Because if you pay for a gym and don't use it, you probably feel bad about wasting the money. But if you pay a trainer you'll want to keep the commitment to them (and to yourself).

Commute by foot or bike. If you don't have time for a workout, multitask by hoofing it to and from work--even part of the way. "I live in New York City and get off the subway one or two stops before my work stop and walk the rest of the way. I also always walk up any flights of stairs [on my route] as opposed to taking the escalator," says IT technician Zaya Star. As an added bonus, you'll save a little gas or public transportation fare money.

Take your calls "to go." Got a headset? Then you can take your business "to go" and torch calories while on lengthy calls. "I pace, climb stairs or take a brisk walk [while taking] conference calls," says Marc Sickel, founder of Fitness for Health. Of course, this works best if you choose a quiet route or you're just listening into a conversation.

Surf YouTube. YouTube has everything, from laughing babies and talking dogs. It also has at-your-desk workouts. Marketing director Shawna Bell found one featuring chair aerobics and fits the five-minute workout in when an hour-long one isn't in the cards. Complete a few 5-minute workouts on your lunch hour and you'll still have time left over to catch a laughing tot or two.

Sleep in your workout clothes. Workout clothes are comfortable -- just like pajamas. Use this to your advantage, suggests NikkiFitness owner Nicole Glor: "I have been known to sleep in a sports bra and shorts, throw on sneakers and go in the morning!" Clearing out any obstacles -- like changing clothes on a cold winter morning -- might just be the impetus you need to get in a quick workout before the workday starts.

Sit your butt on a ball ... Plant your tush on a stability ball when you're at your desk for an instant stomach strengthener. "Sitting on the ball, which is unstable, forces me to sit upright and use my core to stabilize. Great workout for my abs!" says pilates instructor Lindsay Lopez of FORM Pilates. Start with a few minutes a day and build up as your core gets stronger. (If your corporate atmosphere wouldn't allow this, try it in your home office.)

...Or stand up. "I have several clients who use adjustable standing desks with mini-steppers to stay active while they are working," says Sergio Rojas, owner of reDEFINED Fitness & Physical Therapy. Again, you'll have to be the judge whether to try a home-office version over going public with your fitness efforts.

Do intense interval training. Got 20 minutes? Make it count with HIIT, or High Intensity Interval Training, suggests trainer Tony Velasco, Owner of Afterburn Fitness. Here is the at-home quickie workout he prescribes to his clients when they only have a few minutes before or after work: "Do as many double-unders with a jumprope (spin the rope twice before feet return to the ground) as you can in 1 minute. Rest 30 seconds. Do as many jump squats as you can in 1 minute. Rest 30 seconds. Do as many jackknife abs as you can in 1 minute. Rest 30 seconds. Repeat three times through and add up your score. Try to improve each day!"

Pack your gym bag with your lunch bag. Just like wearing your gym clothes to bed, packing your workout clothes the night before removes another obstacle to keeping your fitness resolution. "If it doesn't work the first couple of days, don't give up. Keep packing it until you make it to the gym. Once you see how simple it is, the frequency will increase, and so will your results!" says trainer Maria Simon, who will appear on Univision's upcoming weight-loss reality show Dale Con Ganas (translation: Give It Your All). While you're at it, don't forget to charge your iPod and pack any toiletries you'll need to freshen up if you're heading straight to the office post-workout.

Put your workout in your planner. You schedule your professional and personal appointments -- why not your workouts? "Sit down with your weekly calendar and figure out when you will have time for exercise and stick to it," says trainer Michelle Betts of VH1's Tough Love Miami. That way you won't have to choose between working, working out or seeing friends and family--you'll know where everything is supposed to fall into your packed days.

Do a simple sun salutation. If any of the short but intense workouts listed above make a morning workout sound especially miserable, try something gentler, suggests Amanda Ebner, certified trainer at FitOrbit.com. "Set your alarm 15 minutes earlier each workday and complete a series of 5-10 yoga sun salutations as well as 10 push-ups and 25 crunches. This daily "wake-up call" will not only elongate and activate your muscles, but help stimulate blood flow, increase energy, and yes -- tone your arms, abs and core muscles!"

Got another tip for fitting fitness into a busy life? Add it to the comments section below.

[KEatherly]

Teresa Tapp is a Tampa Bay, Florida based international fitness guru/muscle activation specialist, author of Fit and Fabulous in 15 Minutes and creator of the T-Tapp Method of Movement (www.t-tapp.com/welcome). Teresa's specialty is teaching people how to fit fitness into their day/life rather than trying to fit their day/life around their fitness program so she is perfect for you!


Teresa says that muscle activation is the key to less is more. All of the T-Tapp movements are created from scratch by Teresa or relatively common movements (like shoulder rolls) with a T-Tapp twist of adding different muscle activation techniques and leverage isometrics that works the muscles at both attachments (most exercises work one attachment and the belly of the muscle) to create long, lean sculpted muscles.


Here's an easy tip that can be done AT your desk. Hoe Downs is an exercise that Teresa created that can be done in 3 minutes and it works right brain/left brain, can help you lower blood sugar, can help you instantly calm down from stress and many T-Tappers have lost pants sizes JUST doing Hoe Downs. How Downs can be found on the T-Tapp YouTube Channel FREE here:


Hoe Downs: http://www.youtube.com/user/TTapperCentral/featured


Teresa also has other exercises in the Try Before You Buy section of her website:


http://www.t-tapp.com/try/index.html


Any of these movements can be used to sneak in fitness during the day when you have a minute or two.

[WriteMoneyInc]

Great tips! Especially appreciate the mini workouts and intense 20 minute interval workout. Thanks for sharing!

Denise
http://www.writemoneyinc.com

[jmven1598]

Many business professionals find it difficult to sneak away from the office in order to get a workout in. With a schedule full of meetings, travel and conference calls, getting to the gym tends to get left off of the agenda. To ensure busy professionals get the optimal results for their limited time, while keeping session fresh and fun, I recommend kettlebell, bodyweight, and interval training techniques.

Kettlebells

The kettlebell is a versatile training tool that can be used to build strength and cardiovascular fitness. When using a kettlebell, the asymmetrical construction of the weight requires you to recruit more muscles as you perform different exercises through varied movement patterns.

Training in this manner will result in gains of overall strength and cardiovascular stamina, but the benefits exceed these baseline improvements. Kettlebell training will also enhance range of movement and improve balance.

Bodyweight Training

Anyone who finds them self on the road, for business or pleasure, knows getting a workout in can be a struggle. Using the Hybrid Athlete Bodyweight Training Manual http://www.thehybridathlete.com/training-manuals.htm you do not need a treadmill, thousands of dollars of equipment, or stacks of weights to get a great workout.

The Hybrid Athlete Bodyweight Training Manual is a 6 week, comprehensive and progressive total body workout that requires no equipment, little space, and minimal time to complete.

This program is ideal for anyone who

Travels frequently and is seeking a workout routine that can be performed in a hotel fitness center or their room
Does not have the hours to spend at the gym

Interval Training

An interval cardio session features exercise conducted at varied intensities over time or distance. This can include working at or near maximum output to fatigue the muscles and lungs; then allowing for a period of rest or lower intensity exercise before returning to an increased or maximum intensity.

Sample Training Sessions*

Basic Walk/Jog Intervals: 1 minute of moderate or high intensity output (run/sprint/jog) followed by 1 minute low intensity output (Run/jog/walk). Repeat 8-12 times.

Tabata Intervals: After warming up, set the treadmill to a 10-12% incline and ramp up the speed to a sprint. Perform 20 seconds of high intensity work followed by 10 seconds of rest. Repeat for 8-12 sets. Training using the Tabata technique increases stride frequency and encourages forefoot running, while increasing total caloric output.

Combine Strength Training with Cardio: Consider adding a cardio component to your strength training workouts. Studies have shown that 15 minutes of intense cardio intervals before your strength workout, followed by another 15 minutes after the workout will significantly increase calorie burn, maximum heart rate, and the release of muscle building growth hormones.

Instead of simply performing traditional cardio intervals on the treadmill, fill the rest periods with a strength training exercise. A sample workout would include 6 rounds of 60 second sprints on the treadmill. After your sprint perform 15 push-ups in round 1, 15 dumbbell shoulder presses in round 2, 15 body-weight squats in round 3, up to 10 pull-ups in round 4, 10-15x triceps dip in round 5, and 5 lunges each leg in round 6.

* Each and every workout should include a structured warm-up and cool-down.

email me at [e-mail] for additional tips and workout suggestions.

[ekendall100]

I make myself find time- I have deal with myself that I need to workout at least 20 minutes 6- 7 days a week when I am not playing tennis- Also KEY to keep yourself doing workouts is to do something you love- for me, that is tennis. When you love something you do not make excuses and you will find the time!

[leep3]

The Growing, And Undocumented, Obesity Epidemic In The Middle East http://******/yibsnV

[andrea_metcalf]

More ideas to get healthier:
Strive for 5 - easy to remember you have five fingers
- 5,000 steps a days (wear a pedometer so you know)
- 5 small meals (eating regularly hopes keep your energy up as well as your metabolism)
- 5 servings fruits & vegetables (when you count them, you become more aware of what you are eating)
- 5 minutes of stretch or standing up each hour ( sitting can kill you or shorten your lifespan )
- tell 5 friends or family to help keep you on track. (community support is key to making changes and success)

[ericdude11]

This was a great and helpful article for those extra pounds, I also check this site called hotmusclegain.com they helped me too

[LasticsStretch]

I have a FANTASTIC workplace workout from trained dancer and creator of Lastics, Donna Flagg. Endorsed by an NBA Player, Broadway Dancer and Top NY Orthopedic Surgeon, Lastics is based in
techniques dancers use to stay lean and limber by loosening up your entire body from the inside out - the key differentiation between Lastics and other "stretching techniques". I take Donna's Lastics class at Joffrey and there's really nothing else like it out there. There are various 2 minute workplace stretches that Donna has developed and put into an app that are the perfect answer to the workplace workout dilemma!

Here are links to both the iPhone & Android apps and info on Lastics below:
http://itunes.apple.com/us/app/lastics-office-stretch/id431984855?mt=8

https://market.android.com/details?id=com.langfordmedia.lastics

[mepmm]

Great article. I'd recommend adding affirmations like "I can" and "I am healthy" while walking. Incorporating the affirmations will empower you to make healthy choices.

Tip brought to you from Ellie Peterson at www.meditativemovements.com

[EngagedHealthSolutions]

Any amount of exercise helps! Around the office, I am known as the King of Two-Minute Fitness. As an Exercise Physiologist for a health and well-being company, I regularly counsel others on how to squeeze workouts into their busy days. And as a father of two, I often have to take my own advice.

I created a series of flashcards with exercises that people at any fitness level can do--in just two minutes--wherever they happen to be. I apply these to my own life and teach others how to build complete workouts or sneak in those two minutes when they can. They really do add up!

-Joel Grant
Blog: http://engagedhealthsolutions.com/tag/joel-grant/