The "Biggest Loser" television show has captivated millions of Americans with real-life, dramatic weight-loss stories. The mission of the show is to teach how everyday changes and a commitment to fitness can help you stay healthy and experience weight-loss results. Trainer Bob Harper offers tips not only to show participants, but also to the American public as to how to get healthy, and those tips can extend to the office as well as the gym.
A Chair, Not a Weight Bench
Harper's "Biggest Loser" tips include using a chair to complete tricep dips, which tone the back of your arms. Sit in a sturdy chair that does not have wheels, and place your palms on the edge of the chair with your fingers facing forward. Your feet can be flat on the floor or extended in front of you.
Slowly bend your arms at your elbows to lower your buttocks toward the floor. When your forearm and upper arm are at a right angle, push off to raise your body back up. Repeat this exercise 15 times.
A Stapler as a Hand Weight
In a pinch, Harper advises using a stapler as a replacement for a hand weight to build muscle at the office. While seated or standing, hold a stapler in one hand. With your palm facing up, slowly lift the stapler to shoulder height. Hold this position for five seconds, then lower to your starting position. Repeat 12 to 15 times, then perform on the other arm. Use the stapler to perform other muscle-building exercises like bicep curls and shoulder presses. Another office item that can double as a hand weight is your laptop bag or briefcase.
A Ream of Paper to Tone Calves
Harper recommends an in-office calf-boosting exercise that requires only a ream of paper. Stand and place the ream -- a phone book will work too -- underneath the balls of your feet, with your heels on the floor. Slowly flex your feet to lift to where most of your weight is on your toes. You should feel your calves working as you perform this exercise. Lower your feet to return to your starting position, and repeat 20 times.
Wall Sits
The wall sit is a quadriceps- and buttocks-toning exercise that involves standing with your back against a wall and bending at your knees to lower your body down until you feel the burn in your thighs and butt. Harper recommends carving out a designated time in your workday -- such as from 11:00 to 11:05 -- during which you sit against the wall or perform a similar muscle-building exercise. By making your exercises a habit, you are more likely to stick with them.
Member Comments