Blog - Page 45 of 48 - 12 Minute Athlete

Why Sitting is Killing You—And What You Can Do to Stop it

Be honest… how much do you sit during the day?

6 hours? 10 hours? More?

You’re not alone.

Because whether it’s due to a desk job, a long commute, or just hours of TV watching or video game playing a day, the typical American sits for 8 to 10 hours a day.

But while it may be normal to sit that much… it sure isn’t healthy.

In fact, here’s the ugly truth: sitting all day is not only bad for your health—it can also kill you.

Sit less, live longer

As a nation, we have a sitting epidemic.

We sit all day at work.

We sit all day in the car, driving to and from work and running errands (with no actual running involved).

We sit during our entertainment. Movies, television, video games, watching (but not playing) sports, you name it.

But we have to stop. If we do, it can add years (literally) onto our lives

Why Your Exercise and Weight Loss New Year's Resolutions Are Doomed to Fail

Every year, on New Year’s Eve, millions of people around the world make a list of New Year’s resolutions… commitments they make to better themselves in the year ahead.

Topping the list of the most common resolutions?

Exercise and weight loss.

In fact, nearly 50% of Americans make a New Year’s resolution to lose weight and get in shape in the upcoming year.

And 2013 will be no different.

After all, if you’re like the rest of us, in the last couple of weeks you’ve consumed gobs of Christmas cookies, candy canes, and holiday drinks.

You’re probably feeling that roll around your middle (you know, where you’d abs should be) more than ever right now.

And you’re finally ready to do something about it.

But it’s not that simple.

What Fitness Really Is

Recently I was walking my dog to our usual park in Bernal Heights, a cute little hilly neighborhood in San Francisco.

We go there almost every day, and to get there, you have to go up a few pretty steep hills—and a long set of fairly long stairs.

On days when I’m sore from the previous day’s workout, or when the wind is blowing hard, I’ll admit that even I find the climb a bit daunting, but I’ve never once stopped to rest and always keep a steady fast pace.

This time, when Rocket and I made our way through the chilly fog up to Bernal hill, a noticeably overweight woman and her little terrier dog were blocking the stairway in the middle.

Bent over and panting from lack of breath, she noticed us approaching and her face turned red from embarrassment.

“We’re just taking our time,” she said between breaths. “Go ahead and pass us.”

We did, and when I looked back after we’d reached the top of the stairs, she was still standing there, a look of misery on her face.

Rolling Away Your Injuries: How to Foam Roll Like a Pro

Want to improve your performance, flexibility, and reduce injuries?

Then it’s probably time you gave foam rolling a shot.

Because while it’s necessary to work out hard, it’s equally as important to make sure your body gets the recovery it needs. And stretching (including yoga!) just isn’t enough.

So whether you’re a hardcore athlete, or squeeze in a workout two or three times a week to keep the pounds off, a foam roll is a magical device that will make you wonder how you ever lived without one.

Read on for more on why foam rolling rocks:

Why the 12 Minute Athlete Workouts are Perfect for Traveling

It’s happens to everyone…

You keep a perfect workout schedule when you’re at home, never missing a day. But then one day, you go on vacation or travel for work and bam—all your hard work falls apart.

Because while you might pack your workout clothes with good intention to use the hotel gym, they never actually make it out of the bottom of your suitcase.

And before you know it, you’ve stopped exercising at all, completely abandoning your usual health routine. You start eating all the local foods, drink a little more than usual, and rather than walking, splurge and get a cab (it is vacation after all).

Soon enough, your pants start fitting tighter, your energy levels drop, and your motivation goes way down—you’re back to square one. And worst of all, it’s not so easy to get back to being healthy when you get home.

But that’s where the 12 Minute Athlete workouts come in.

Here’s why they’re the best way to motivate yourself to work out when you’re traveling:

How to Eat Healthy—And Like it

Have you ever gone on a diet, only to quickly become so hungry and miserable, you give it up almost immediately?

If you’re like most people, your answer is most definitely yes. Because there’s no doubt about it: the vast majority of people think that in order to eat healthy, they have to be miserable.

They just assume they have to give up all the foods they love and eat nothing but kale and boiled chicken for the rest of their lives… and never feel full again.

Heck, before I knew any better, I thought the exact same thing.

During one particular diet I tried out in high school, I immediately became cranky and lethargic, my brain started to feel fuzzy, and I felt like crap. After the second day, no one wanted to be near me and I just wanted to sleep to pass the time away.

Luckily, on the third day, I snapped out of it and realized that dieting (or in my case, not eating anything but carrots and yogurt), wasn’t doing me any good, and soon after decided to learn about what it really means to eat healthy on a day-to-day basis.

Because here’s the truth: diets just don’t work.

So how can you eat healthy—without dieting—and like it?

Tabata Training: Your Ultimate Guide to 4-Minute Workouts

Do you assume you need to spend a good 60 to 90 minutes in the gym in order to get in a really good workout?

I’m not judging. I used to be the same way.

In fact, I used to spend ages on the treadmill and in the weight room until I discovered something amazing: it doesn’t take hours of exercise to get a good workout.

I talk a lot about 12 and 16 minute workouts here on the site, but honestly, it can be even less than that.

Because here’s a secret: you can get a good workout in just four minutes.

Yep, you read that right. Four minutes is all it takes to get your heart pumping, blood flowing, and fat disappearing.

It’s called Tabata Training, and here’s how you can use it to your advantage.

Why You Need to Be Active Outside of the Gym

A couple of weeks ago, I was driving home from my Krav Maga class followed by an epic grocery shopping trip (I hadn’t been for a while) when I spotted an elderly man on the sidewalk carrying two Trader Joe’s bags, one in each hand.

At first, I thought he was just walking funny. But on closer look, I realized he was using each bag as a weight, lifting each arm in a bicep curl every time he took a step.

That way, he was not only getting the benefit of walking to and from the grocery store—he also got an arm workout to boot.

Brilliant!

This man truly understood the importance of staying active and incorporating exercise in his everyday life—not just in the gym.

And we all should take a lesson from him.

Because despite how essential it is to do your interval training, your squats, your pull ups and your burpees—it’s equally as important to keep moving on a regular basis.

Read more

Five Reasons Why Burpees Should Be Your Favorite Exercise

burpees

What do extreme athletes, elite military forces, and football teams have in common?

They all embrace burpees and regularly include them in their workout routines.

Lots, and lots, of burpees.

But burpees aren’t just beneficial for hardcore athletes or certified badasses…

They’re for everyone.

That’s why we include so many burpees in the workouts in the official 12 Minute Athlete HIIT Workouts app—they’ll get you fitter than pretty much any other exercise can.

Because not only will burpees turn you into an athlete, they’ll also help you scorch fat, rev up your metabolism and get you conditioned like no other exercise can do.

But what the heck is a burpee… and why should you care?

Five Steps to Reaching Your Happy Weight Once and For All

If you could get to a place where you never had to worry about your weight again, would you?

If you’re like 99% of the people out there, your answer is most definitely yes.

(I don’t know what goes on in the other 1% of people’s minds, but let’s just assume they exist…)

Because let’s face it: trying to be healthy and fit sucks.

Constantly thinking about how you should be exercising, denying yourself your favorite foods, counting calories… it’s no fun. This type of thinking starts to take over your life, interfers with your social engagements, and totally stresses you out.

And on top of that, it’s probably not even working.

Find your happy weight

Everyone, including you, has an ideal weight. This is the weight where you don’t have to be overly concerned about what you eat, where you have plenty of energy to do all your favorite activities, and where you feel pretty damn good in a bathing suit.

This is called your “happy weight” (yes, this is an informal term). Basically, it means that you have the right level of body fat and muscle for your body.

When you reach this weight, you’ll be healthy and strong—but not overly skinny.

Read more