Step 5: Align Your Spine by Rolling
This might come as a surprise, but keeping your spin in line impacts your weight loss. Your spinal nerves play a roll in controlling how food passes through your digestive tract. An aligned spinal column aids proper digestion, eliminating toxins and waste to help with weight loss. Rolling for 3 minutes a day on a $15 foam roller won’t only help with weight loss, it feels great too!
Step 6: Exercise Your White and Red Muscle for 10 Minutes Daily
Skeletal muscle is made up of two different types of muscle fibers: Slow twitch muscle fibers (red) and fast twitch muscle fibers (white). You activate your white muscle when you do something explosive, like running upstairs. You activate your red muscles with steady exercise like walking around the neighborhood. If you only work out one, you’re only burning fat in 50% of your body, so it’s vital to work out both. Here are two easy exercises you can do for 10 minutes at home. (Try it next time you’re watching The Dr. Oz Show!)
Mountain Climbers: Give your white muscles a burn with mountain climbers. Start in a pushup position on your hands and toes, pulling your belly in tight while keeping your back straight. Then, bring your right knee up toward your chest, supporting your body with your left foot on the floor. Next, jump your right foot back to the floor, simultaneously bringing your left knee toward your chest like you’re climbing up a mountain. Start out slow to build coordination and endurance, then speed it up to get your heart pumping and work your white muscles.
Side Shuffle: Exercise your red muscles with a side shuffle. Stand with your feet slightly wider than shoulder-width apart and your arms bent at your sides. Bending slightly at the waist and keeping your belly tight, slide your left foot toward your right, then step to the right with your right foot. Repeat 2 or 3 times (depending on how much space you have – don’t crash into a wall!), then reverse direction, leading with your left foot. Continue alternating, as the steady lateral movement works your red muscles.
Combined for 10 minutes, these two movements hit all your muscles, and they make up the final and fun part of the 6-part plan to lose weight and keep it off.