Web-design is no joke! It demands a lot of focus and mental capacity. If you’re a web designer then it’s very likely for you to be constantly engaged in work, not realizing the time passing, and always be sitting behind your computer. Sometimes, you’ll get hungry and realize you need to eat. And you’ll eat as much as you like and then get back to your desk to slave away for the rest of the day.
But as time passes with you constantly seated behind a desk, you’ll realize that the scale number is going up and the person in the mirror isn’t as good looking as the person before.
It’s time to face facts!!
Yes, your job is hard.
Yes, it strains your mind.
But your health is the most important thing in your life. And it deteriorates when you spend all day behind a desk not using any of your physical capabilities.
But have no fear!
I’ve got a workout plan which you can easily incorporate into your daily schedule. And along with that some simple dietary advice that if you stick to, over time, you could end up becoming the most attractive person in your team.
1-resistance training
The best type of exercise you can do for your body is weight lifting. Because by lifting weights you make all of your muscles work so intensely that they never could with regular daily activities. And over time that makes your body stronger, and to get strong, your body uses the nutrients you consume by eating food. When you eat and not use any of the calories you’ve consumed by not moving your body in any way, those calories will get stored in your body for later use. And they get stored in the form of fat. But weight lifting uses those calories most efficiently, however, I won’t bother getting into details. Just know that your body gets weaker over time and if you don’t do anything about it, there will be health complications in the future.
Now, you’re probably wondering: How do I start? What should I do if I join the gym? Do I even have the time to go to the gym? And so on.
Well, first you should know a few things about lifting movements and how people choose to approach resistance training.
You see, some moves activate more than one muscle. Those movements are called compound movements. And the movements which target specific muscles are called isolation exercises.
Some people like to do workout splits which are workouts that target specific parts of the body.
The drawback of this method is that it requires more days at the gym which is very difficult to manage if you have to spend more than half of the day at work.
Instead, you can work out just twice a week with two full-body workouts. It’ll produce very similar, if not the same results. But remember, the intensity and volume are important to drive muscle growth. As a woman, your muscles would grow a little but as a man, they would grow significantly.
Here’s a good program to get you started.
Workout A: Dumbbell bench press, Squats, pull-ups, Dumbbell shoulder press, hamstring pull back, cable face pull, Dumbbell bicep curl, cable triceps extensions
Rest for two days or do light steady pace cardio
Workout B: deadlift, Incline Dumbbell bench press, machine row, Dumbbell lateral raise, Bulgarian split squat, cable crossover, Dumbbell wrist curl, Dumbbell biceps curl, cable triceps extensions
Of course, you don’t need to do this exact workout. You can use different variations of the same moves and see what works best for you. But remember you must push yourself to the absolute limit on each one of those moves if you want to build some serious mass. You might hear that the best rep range is between 8 to 12 or 3 to 5 or whatever, but trust me, there is no best rep range. Try progressing and going either heavier or with higher rep ranges. What matters is reaching absolute muscular failure. Also, remember that making muscle is a very slow process, and only by staying consistent can you achieve the physic you desire. If you still think that you can’t fit your workout into your busy schedule, there are always other companies that help make your online businesses more manageable and take away some of your workload like team x.
2-Cardio
Running, walking, riding the bike, and activities that make your heart pound fast are called cardio exercises. it can Strengthen Your Heart, Reduce the Risk of Several Diseases, Improve Lung Capacity, Naturally Boost Energy, give you Better Sleep, Help the Immune System, and has many other benefits as well. Now, remember, cardio should be part of your program, but it shouldn’t be the only part.
Let me make life easy for you. JUST WALK!!! Walking is the easiest, cheapest, most beneficial form of cardio. Anyone can do it. It’s easy to recover from and you can do it for long periods of time. You won’t need a bike or a battle rope or anything. Battle ropes are used for more intense cardio workouts and you might get exhausted really fast if your condition is low.
Try doing your cardio on rest days, because it can actually help boost your recovery from your workouts. Maybe walk back home after work. Make sure you’re walking for at least 30 minutes.
3-Eat healthy
Your body responds to everything you eat differently because everything you eat is different. You can’t just count calories and think that through mathematical equation a salmon is equal to a candy bar.
Basically, you need protein, carbohydrates, and fats in all of your meals. I won’t get into detail about the exact amount your body needs, but just know to feel full your meals should consist of 40% protein,40% carbohydrates, and 20% fat. Although, that can change depending on your goals. The more muscle you make the more calories you’ll need to keep them. So, don’t be afraid if the plate gets a little bigger over time. But try not to go overboard either. Since you are not very active during the day because of your job, then you’re not burning a lot of calories, so you can try limiting your calories by eating fewer amounts of carbohydrates or just try intermittent fasting.
And remember to keep your hormones balanced by considering which hormones your body produces with each food. For instance, wheat and soy products can increase estrogen which is no good and pomegranates can increase good testosterone.
Also, remember to have fruits and vegetables in your meals to get all the vitamins and minerals your body needs to stay healthy.
You can always cycle through different diets, deficits, and surpluses to keep everything interesting.
4-Listen to your body
Sometimes you feel like you want to eat pizza so bad that you dream of it at night and it’s all you think about during the day. Indulge those cravings and don’t feel guilty about them. Schedule one or two cheat meals throughout the week and trust me if you are already eating healthy, one dirty meal won’t destroy all of your progress in fact it might actually encourage your body to lose some more fat. Just be careful not to indulge too much since you still have your own goals regarding your fitness.
Sometimes you feel like you don’t want to work out because you’re too tired. In that case, don’t work out. Rest a bit more or take a week off. And in that week, you can actually grow a bit bigger and or lose some more fat just by resting.
And there you have it.
Some general guidelines to help you get started on this journey if you’re stuck behind a desk all day.
