Yesterday we considered the fact that we are fast becoming a society of statues. A curious species who seem to have our collective asses permanently attached to a chair. Or preferably, a couch. We discovered that within a few years many of us will have identical movement patterns and daily activity levels to that of the Oak tree. Yep, it appears that many of us have become fat (seated) spectators in the game of life. Heavy sigh.
Fat sigh.
Moving towards a Solution
So as I’m an Exercise Scientist and Personal Development Bloke, I thought it might be timely and appropriate for me to throw out one simple suggestion which might be a practical and realistic strategy to offset a little of that collective inactivity. A simple way to burn a bunch more cals, lose some weight and fat, improve our health, increase our fitness and get us in a better place emotionally and psychologically without even having to leave our lounge room (although we could do it anywhere). No use talking about problems unless we’re serious about finding a solution. Otherwise we’re just complaining.
Note that what I am about to outline is not a global answer to obesity (of course) or a one-program-fits-all solution for the fat asses of the world. No, it’s my way of showing how simple and effective exercising for weight-loss can be when we find a way, rather than find an excuse. While the moaning masses might be problem-focused, you and I are gonna be solution-focused. So there.
The following example is exactly that; an example of how practical and uncomplicated we can make the process of increasing our daily energy expenditure.
Some Interesting Facts:
1. The average Aussie watches about three hours of television per day – mostly in the evening. The figures are similar in the U.K. and actually a little higher in the States (according to the research I have).
2. Every hour of commercial prime-time television is programmed with about fifteen minutes of advertisements. Forty five minutes of show, fifteen minutes of ads – with the ads typically being broken up into five three(ish) minutes blocks.
3. An individual who regularly watches TV from 7.30pm – 10.30pm (for example) will be subjected to approximately forty five minutes of mind-numbing, ass-expanding ads every night.
The Suggestion
Use those three minute blocks to change your body and life.
A Question
What would happen over the course of a year if our average TV watcher got off the couch and did some simple, easy-to-do step-ups (stepping up and down on a box, step, platform) every time the ads were on? The answer is quite staggering.
Some Hypotheticals
The following hypothetical scenarios are based on the assumption that the only change in the subject’s lifestyle (diet, incidental and occupational activity) is the inclusion of the fifteen three-minute bouts of stepping. The step height would be either eight or twelve inches (20 or 30cm). The estimated annual weight loss was calculated by dividing the total calories expended for the year (via stepping) by 3,500. See yesterdays article for clarification on the significance of the 3,500 figure.
Weight of subject: 150 lbs (68 kgs)
Daily stepping commitment: 15 x 3 mins
Additional energy expended per day (8 inch box): 460 cals
Additional energy expended per day (12 inch box): 552 cals
Additional energy expended per year (8 inch box): 167,900 cals
Additional energy expended per year (12 inch box): 201,480 cals
Potential weight loss for the year (8 inch box):
Potential weight loss for the year (12 inch box):
Weight of subject: 200 lbs (90.7 kgs)
Daily stepping commitment: 15 x 3 mins
Additional energy expended per day (8 inch box): 614 cals
Additional energy expended per day (12 inch box): 737 cals
Additional energy expended per year (8 inch box): 224,110 cals
Additional energy expended per year (12 inch box): 269,005 cals
Potential weight loss for the year (8 inch box):
Potential weight loss for the year (12 inch box):
Weight of subject: 250 lbs (113.4 kgs)
Daily stepping commitment: 15 x 3 mins
Additional energy expended per day (8 inch box): 767 cals
Additional energy expended per day (12 inch box): 921 cals
Additional energy expended per year (8 inch box): 279,995 cals
Additional energy expended per year (12 inch box): 336,165 cals
Potential weight loss for the year (8 inch box):
Potential weight loss for the year (12 inch box): 96 lbs (43.5 kgs)
Wow!
Freaky huh? Now, of course I’m not suggesting that we would, should or could (well, I guess we could if we really wanted to) step for forty five minutes every day for the next year, but what I am suggesting is that when we remove the emotion and the bullshit excuses, increasing our daily energy expenditure (thereby losing weight and fat) really ain’t that complex. Unless of course we find a way to make it so. And no, what I’ve written above is not (in any way) intended to be a personal exercise prescription for any individual.
Who said disclaimer?
Some Final Thoughts
Naturally the heavier you are the more energy you will expend (cals you will burn) per unit of time, so simply adjust the numbers up or down by using the above weights and figures as a guide. Of course you could replace the step-ups with a number of alternatives and use your three minute intervals any way you choose. Activities such as stair walking, skipping, treadmill and stationary bike could all be viable options. There are a few other variables which will have some impact on precisely on how much energy you expend over your three minutes (like technique and intensity) but overall, the above figures will give you a good idea of what’s possible.I chose the old-fashioned step-up because it’s cost effective, practical, convenient, requires no equipment (okay a box), no skill and is suitable for most fitness levels. It’s also pretty handy at targeting the ass, hips and legs – per chance you should know somebody whose lower body is in need of some attention!
Okay, now I’d like you to do a little something for me.
I would like your feedback on what type of articles you prefer me to write (health, fitness, motivational, creative, philosophical, thought-provoking, ass-kicking, humorous) and why. I know there will be a varied response to this one question but I would like to know why my readers come here, what type of content the majority prefer and how I can do what I do better. At the moment I am in the process of assessing how I do things here on the site – what needs to change, what should stay the same and what I should do differently to create a better product and to be more effective as a writer and educator.
As usual, love your thoughts and feedback on the above article too.
If (for example) ninety five percent of you tell me that you don’t want me writing health/fitness articles, then that’s something I would take notice of and address. Any specific, relevant and constructive feedback on this matter would be welcomed.
However… I probably won’t be changing my periodically-offensive, grammatically incorrect, conversational writing style any time soon. Sorry.
Thanks for your help.
Ciao x
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Craig
Most people come to your site looking to change their lives. Me? I come to your site looking for a good time. Is that bad?
By the way, I like your ‘ass’ please don’t change it.
Ange
Ange… you can come for any reason you like.
That’s one vote for ‘ass’ and one for ‘arse’….
noted.
Hi Anon – left field it shall be..
Hi Karen – thanks for your feedback… ( )
I really enjoy reading your blog entries because of their straightforwardness and bluntness. Sometimes harsh words are needed to break out of a rut. I’d continue to write what you feel needs to be expressed in each entry.
One idea that I’ve had is would you be open to guest posts from those who had some succss in changing their life for the better. Others’ perspectives might be helpful to the regular readers and show what can be accomplished.
P.S. I’ve never been fussed about “ass” v “arse”
Hate to be boring but I like the variety too.
I don’t necessarily connect with all posts but some I think, yeah, okay, I’ll read that again later.
Sometimes the posts just set off a little reminder trigger for me, so stuff I already know or do but always good to have a little kick up the proverbial.
I like the cut to the chase stuff. I know you need to be a bit careful when writing for others to read but I think you do a good job of ass kicking Craig, in a politish way.
Keep going just as you are.
Hi Ben – thanks for your thoughts. We’ve done the guest post thing a little already and will probably develop it in the future…
Cheers.
Hi justme – appreciate your feedback… thanks
I like the site just the way it is..what you say and how you say it. Well done.
Wendy
Thanks Wendy… ( )
I like all the different types of articles you write….I check your blog daily and love the variety. Keep up the great work….your ideas inspire me and keep me going!
Hi Teri – thanks!!
I agree with you in principle. I don’t know about the math, because it depends upon the frequency of the steps those 3 minutes. Your idea is correct. People need to find a solution not just talk about the problem.
What most don’t realize is that they need to be interested in the fact that they have a problem and then want to solve it. Many are in what Prochaska termed pre-contemplation. Their description of their attitude is “I won’t or I can’t”. The first issue is to get them to see that the benefit of change is greater than the benefit of remaining unchanged. Someone needs to pay for one ad per night that is aimed at convincing people of the benefit of change. Your solution, written to your audience appears to be just a rehash of the problem. It appears to be a solution but actually is just another complaint session with no actual solution offered. If you are serious, recruit one person who you convince to change and with out anything except use of your time – persuade and support them in implementing your solution for one year. Keep us posted on it. I would pay for that. See how that person responded to you calling them a fat ass. It may be true in a sense, but it isn’t motivating. Your audience here is captivated, and largely motivated but probably for mostly the wrong reasons. Ultimately that is the prescription for personal disaster. Are they following a “Scientist”? Or a demigod who likes to preach what his followers want to hear.
The only part of the solution you got correct was the fact that the majority are too sedentary.
Craig,
I read your blog because I like your easy going, down to earth conversational writing style no matter what topic you’re writing about.
I really liked this post because it went along the lines of comparing gas prices to bottled water prices or latte prices. If you do a little work for 3 minutes 15 times, you can make a lot of progress over a year, and all it takes are baby steps. Those calories add up (and the pounds fall off) just like the dollars add up buying those lattes or the savings adds up not buying them.
Add hand weights to your stepping and you can burn even more calories each day.
Sherri
First,
I just plagiarized the hell out of this post for my team!
Taking out the “ass” references and using only US measurements, and deleting some dialogue paragraphs, of course, gotta be PC.
Suggestion for the future writings: Be you… It works!
This is your creative outlet, and it is not in you to please the masses or asses… =)
()
Tami
Hi Craig
I really like your idea of the step-ups in the ads. I have a variation I use, because I rarely watch commercial tv! I keep hand weights next to my chair and do arm exercises while I’m watching.
Now you’ve inspired me to try another variation. I write, so I spend a lot of time on the computer. I do get up and walk around every 40 minutes or so, but now I’m going to some step-ups instead.
By the way, I’m a grandma in my sixties and I started going regularly to the gym this year, 3 times a week, non-negotiable (never been in my life before). I’ve lost nearly 10kg, but plenty more to go!
Jackie
When I was searching around for blogs that might be of interest. I remember you being recommended by another blogger. To me your title name got my attention. Motivation is what I need and you being a public speaker and me wanting to be one just fueled my curiosity. I continue to feed because I love your personality, the exercise articles and the many times that you have inspired me Thank you
Hi Craig,
I love your site, I don’t want you to change anything, I find the health and fitness posts particularly helpful!
Hi Craig,
I’m a big lurker, but since you asked, I’m chiming in. I would love to see more articles specifically about losing weight, exercising, eating right, etc. Yes, it gets repetitive. But for someone who’s actually on the journey, repetition is a good thing. Constant reminders help me stay focused.
Thanks!
Hi Craig,
I vote for health, fitness, motivation and ass-kicking type articles. Perhaps a steady diet of any one type of article would get monotonous….but I do enjoy the kick ass/wake-up call type articles!
Selfishly, those are my areas of focus right now. I continue to be motivated to remove this excess fat and it helps me to read about it.
Your latest on 15 minute intervals during commercials reminded me of the article you did several months ago about doing something every hour – to get up from the computer or your desk and move a little. So, for my personal 9 week challenge that is starting tomorrow, I’m challenging myself to add 4 – 5 minute intervals of some kind of play/exercise to my day (in addition to my gym workouts). I’m thinking things like jumping rope, jumping jacks, dancing, hoola hooping…..just a little something extra.
Take care,
Kris R
Great post Craig
I’ve been telling people for years to do exactly what you are teaching here.
I like the way you broke it down to the per hour workload, 15 minutes of exercise for every hour of tv watching.
Nice!
I really like the stuff you write, particularily things like a dogs’s life. It’s all good!!!
I just stumbled on your site today and I am getting such a kick out of your writing style. I say keep doing what you’re doing because it’s obviously working for you and many others—as seen by the numerous blog posts.
just stumbled upon this site … lead here by a fellow Weight Watcher on our online chat site…
bloody fantastic
love your style, funny, honest, butt kicking (that’s so American!), (i’m an Aussie)….. and switched on
can’t comment much on the content, but give me a few weeks and i will.
I’ll start with ownership of my problem, and getting up in the ads, the two things you’ve suggested to me today
on ya!!
Sandie x
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