We know, guys. There aren’t enough hours in a day to get done what you want to now, so how can you possibly add a gym routine to your jam-packed schedule? Fitness, and the ability to stay fit, starts with simple lifestyle changes. Pass on that double cheeseburger and opt for the grilled chicken sandwich, or drink a lite beer instead of your typical 150 calorie brew.
There are plenty of things you can do throughout the day to boost your calorie burn as well. It’s not the amount of time you work out – ultimately it’s the net calorie intake throughout the day that is responsible for the loss or gain of weight.
For most of us, any given weekend includes numerous outside activities and “Honey do’s.” Here are some suggestions to get your heart rate up without having to dedicate any time to working out.
1. Cardio Golf:
If you’re lucky enough to get away on a Saturday for some golf with your buddies, switch up your normal routine a bit. The concept is simple – combine 9 holes of golf with a basic cardio workout – jogging. Get to the course early: Ideally, you should be the first one out there. Instead of carrying your bag or riding, just grab your 7 iron and 4-5 golf balls. Hit every shot with your 7 iron, then jog to the ball. You aren’t playing a USGA-sanctioned tournament, so just pick up your ball after you hit the green and move on to the next hole. By the time you’ve finished 9 holes, you’ve jogged about 3600 yards, or just over 2 miles. For a 200 pound man, that’s about 475 calories burned, not to mention a great jumpstart for your metabolism. Head inside for a glass of icewater, and be ready for 18 holes with your buds at 9:00 AM.
2. Yard Work:
In theory, Baseball may be America’s favorite pastime. But in real life, we all know it’s working outside in the yard. There’s nothing more rewarding than coming home to a well-manicured lawn at the end of a hard day. Spring is upon us, and you know what that means – raking. Leaves and dead grass are 2 major inhibitors of lawn growth in the spring. This year, save the money you normally pay the neighbor kid and grab your own rake and tarp. All told, raking the lawn burns 345 calories per hour for a 200 pound man. Since the average subdivision yard takes at least 2 hours to rake, you’ve just raked off an entire McDonalds Chocolate Shake.
3. Pump It Up:
The cold winter temperatures are sure to deflate the tires in anything from your lawn mower to your kid’s bicycles. Instead of flipping on the air compressor, reach for the manual pump and make the rounds on all of the toys that may be stowed in your garage. While it may not account for much, 10 minutes of tire-pumping can cut 50 calories or more.
4. Get after it, Coach:
Kids love sports, and kids love playing sports with dad. Since there is always a need for baseball and soccer coaches, be the dad every kid dreams of and take on the job of coach. Weekly practices are a great excuse to spend some quality time with your family and get a workout in the process. A team always respects the coach that does the work too…nobody has to know why you really signed up! Check out the feature on Youth Baseball (on page 95) for more information on being Dad of the year.
5. George Did it!
George Washington cut down a tree, and so should you. Kansas City summers often bring some wild weather, which inevitably take down some trees with it. Instead of calling in the tree service, cut the tree up and split the wood yourself. Even if you don’t have a wood burning stove, somebody you know does and they’ll appreciate the stockpile for winter.
