Exercises

Muscles use sugar as fuel. The rectus abdominis, obliques and back muscles should be contracted 24 hours a day to prevent the intestines from hanging out of the abdominal cavity. When these muscles become weak, people become fatter because their intestines hang out and heavier because the sugars are stored as fat.

Disclaimer: This method is experimental. This story is for entertainment purposes only. Participation in this method is entirely at your own risk.

A test: Stand up straight with your arms relaxed at your sides. Turn your palms inward and touch your leg with your middle finger. Do you touch the back of your leg? Then you’re leaning backward. Running naturally is impossible and walking briskly is very tiring. If you are not yet too fat, you are in the risk group. You are in the risk group for diabetes 2 and cold feet.

This fitness schedule can help you improve your posture and become thinner.

The Real cause of obesity

Cold feet? Read this first.

For this method you will need an exercise bike, an electrical stimulation machine and thermal socks.

Full disclosure: Being Dutch my bike is my only means of transport. I cycle on average about 30 minutes a day. Nevertheless, over the course of 40 years I have built up quite a belly, which is slowly disappearing. Thanks to this method.

Will you lose weight with this method? Not in the first year. The muscles you need to build to tighten your love handles, stomach and butt weigh about the same as the fat you need to burn to provide those muscles with energy.

Calf muscle exercise

This exercise promotes sweat production in your feet while working your rectus abdominis and obliques.

Do this exercise barefoot or in socks. The soles of most shoes are too stiff to push your toes down properly.

This exercise can cause cramps in your lower legs and feet at night. The cramps will go away after a week or two. Unless the calf muscle is damaged, in which case it can take much longer. The fastest way to get rid of cramps is to stretch the muscle in question.

This exercise causes strange feelings in your toes. But you’ve probably never felt your toes before. Which means that any feeling is by definition a strange feeling.

Do this exercise until you start doing the natural walking exercise.

Do this first thing in the morning.

1. Toe. Cycle for one minute at a brisk pace on the home trainer bike, placing your toes on the pedals and pushing down hard. This will train your calf muscle. Set the resistance of your bike to the lowest setting.
2. Foot. Cycle for one minute at a calm pace, sliding your feet forward until your heel is almost on the pedals. This will give your calf muscle a rest.
3. Toe.
4. Foot.
5. Toe.
6. Foot.
7. Toe.

Oblique abdominal exercise 1

The oblique abdominal muscles pull in horizontal directions. In vertical directions, they prevent the intestines from hanging out. The oblique abdominal muscles are (vertically) as wide as the rectus abdominis are long. It is attached at the bottom to the fourth part of the rectus abdominis and at the top to the rib cage. When this muscle becomes slack, you get love handles.

Disclaimer: After doing this exercise, you will be able to do the sit-up again. However, that does not give you a six-pack because there is a thick layer of fat on your rectus abdominis. If you do the sit-up too enthusiastically, the fourth part will swell and you will grow out of your pants. (Stop doing the sit-up and the fourth part will shrink again).

1. Walk a few times a week at a brisk walking pace (+ 3 km/h) until you start to pant. A brisk walking pace is the pace at which your arms swing forward and backward by themselves.
2. Rotate your hips a few times a day. This gives you painful stitches in your side. This is muscle pain in your oblique abdominal muscles and will disappear in a week or two
3. Rotate your hips 10 times a day
4. Sitting on the edge of your bed, rotate your torso 5 times a day
5. After about four weeks, brisk walking suddenly becomes a lot easier. Stop exercises 3 and 4 immediately, otherwise you may get back pain.
6. Walk 100 meters a few times a week at a brisk walking pace to keep your oblique abdominal muscles trained. As your arms swing straight forward and back, they act as the counterweights that your obliques need to train. Do this until you start walking naturally.

Do you hate budget cuts?

Obliques (2) and rectus abdominis exercises

1. Activate the oblique abdominal muscles. For this you need an EMS device with electrodes of 5 x 10 cm (1.9 x 3.9 in). Place the first electrode on your left and right side at the height of the navel, about 10 cm from the navel and the second 10 cm back. Start daily at a low level and level up as far as possible. Do this for ten minutes, shortly before going to sleep. IF your feet are cold, they will warm up and after a month they will start to cool down again. Continue with the next exercise
2. Extra exercise. Take off your t-shirt while doing the calf muscle exercise. Do your rectus abdominis automatically contract while cycling? Then you can skip this exercise. IF you had cold feet, then you have already done this exercise, or something similar.
3. Heel. Put on your shoes and place the heel of your shoe against the back of the pedal. Cycle twice a day for ten minutes. Do this at the lowest resistance. After a few months, your toes will get cold. Then continue with the next exercise. With this exercise, you train your calf muscles, which gives the rectus abdominis extra energy. With this exercise, the chance of injuries is smaller than with the calf muscle exercise.
4. Ball/heel. Put on your shoes and place the ball of your foot on the pedal. Cycle for five minutes. Place the heel of your shoe against the pedal and cycle for five minutes. Do this twice a day until your toes get colder. Do this at the lowest resistance. Our body has a built-in reflex that, if there is enough energy available, ensures that the rectus abdominis muscles are contracted when the front half of the soles of the feet is extra loaded. By now, the fourth part of your rectus abdominis muscles is strong enough to pull on the obliques and produce a little extra energy that your rectus abdominis muscles can use.
5. Ball. Put on your shoes and put the balls of your feet on the pedals and cycle twice a day for ten minutes. Do this at the lowest resistance. If you get cold toes increase to two times twenty minutes and then two times thirty minutes. Then go to the next exercise.
6. Increase resistance. Cycle on the balls of your feet. 2 minutes at resistance 2 + 8 minutes at resistance 1. When this works go to 2 minutes at resistance 3 + 8 minutes at resistance 1. When you pedal harder you pull the fourth part of the rectus abdominis harder. When resistance 3 works go to the next exercise. IF you had cold feet when you started this, this might be a good time to stop. With the next exercise they cool down again for two weeks. After that your feet will warm up again. However you might have regular cold toes for months. If you stop here you will have to do the calf muscle exercise for the rest of your life.
7. Wave. You haven’t used the first three parts of your rectus abdominis since they were sabotaged when you were 14 years old. Before you can contract them, you have to get them moving. Do this exercise twice a day, just before you do the bike exercise. Pull in the upper half of your stomach. Pull in the lower half of your stomach. Relax the upper half. Relax the lower half. Repeat as many times as possible. Cycle twice a day for ten minutes at the lowest resistance with the ball of your foot on the pedals. Do this exercise for two weeks and then move on to the strength test. Your feet can cool down quite a bit during this exercise. At an ambient temperature of below 15° C they can even get quite cold.
8. Strength test. Hold on to something with one hand that does not give way when you pull on it. Bend your knees, touch the ground with the fingers of your other hand and stand up again. Fat people feel that their legs are not strong enough for this, but in reality this is a safety feature. When you stand up, you have to tense your rectus abdominis muscles to prevent yourself from standing up too quickly and falling backwards. If your cerebellum determines that your rectus abdominis muscles are not strong enough, you will feel that your legs are not strong enough. Stand with your back to a wall and bend your knees, touch the ground with the fingers of both hands and stand up again. If this goes well, you can continue with the walking exercise. If not, wait a few weeks. Your rectus abdominis muscles will get stronger by themselves. Read the next paragraph.

Your rectus abdominis are naturally good at training themselves. The weight of your arm is about 10% of your body weight. Your leg is about 20%. The upper and lower halves of your torso are about 30%. With almost all movements you make, you also contract and train your rectus abdominis. Even when you turn on your other side in bed, you train your rectus abdominis. As a result, they regularly need a little more energy than is available. You will notice this because your toes get cold, which then warm up again by themselves. It is best to wear thermal socks.

You can stop doing the calf muscle exercise. Regularly check the sweat production between your toes. The skin should feel clammy. Check the color of your skin. If you see white lines, it means that your skin is too dry (wear thermal socks at night). If the white lines crack and cause wounds, you should immediately start doing the calf muscle exercise again.

Butt exercise: Walking naturally

Two legged animals naturally walk by letting themselves fall forward. But if you are 1.80 m (5.9 feet) and you trip, your head hits the ground at such a high speed that it is very bad for your health. Five million years ago, our ancestors were 1.10 m (3.6 feet) and walked on the hands that were attached to their hind legs. They also had a problem with tripping.

For that reason, humans have an adaptation. We contract the first three parts of the rectus abdominis muscles. As a result, we pull the upper half of our torso and head a few centimeters (one inch) forward. As a result, our center of gravity ends up a few centimeters in front of our lower leg. This is enough to fall forward, (the extended feet only have a function in natural running), while the rest of our body remains upright, reducing the chance of falling.

When the first three parts of the rectus abdominis muscles become weak, people start to hang back and use their hamstrings to walk. But the hamstrings are actually meant to lift your lower legs and get tired quickly. Walking from your bed to your computer is enough to become exhausted. When you train your hamstrings there is a high risk of injury.

Big Butt 1

Muscles are well trained, short and thick or poorly trained, long and thin and hang out. If you do not use muscles for decades, they can become 50% longer. Your big butt consists of 50% of flabby, long muscles that hang out.

Big Butt 2

To stay balanced on two legs, you need to have the same weight on the front as on the back. So with a big belly, you need a big butt to keep from falling forward. As your rectus abdominis become stronger and pull your belly in, it becomes possible to tilt your pelvis forward and pull your butt in.

• Walk every other day for ten minutes at a brisk walking pace, preferably (partly) on an uneven surface (rough patch of grass). Walking (at a brisk pace) on an uneven surface turns out to be a surprisingly good workout for all your muscles, starting with your foot muscles. Do this for six months.

I’m here right now. However, a few years ago i experimented with natural running.

If you reach this point, please leave a comment.

Natural running

• As you walk, slowly lift your forearms until you can almost touch your shoulders and then slowly lower them again.

The technique of natural running is built into our body. While you make the above movements, your body is configured to run at a speed between 0 and 15 km/h (9 mi/hour). Of course, your muscles are absolutely not strong enough for that. This puts you in the same situation as a child who starts running for the first time. It turns out that we have a built-in training method.

• Raise your forearms to about a 45 degree angle with the ground. Run a few dozen yards . If you get out of breath, rest.

This configures your body for a running speed between 0 and 7 km/h (4.3 mi/hour). The ideal speed to train muscles and prevent falling.

Humans have two built-in running techniques. You will discover the first one for yourself. The second is interesting because it makes the rectus abdominis exercise while cycling possible and explains why the hands on the hind legs of our ancestors have changed into extended feet.

The second natural running technique

(I remember natural running when I was about 10 years old and weighed about 30 kg (66 pound) . It felt like flying. During lockdown I tried it again. My muscles were too weak and I was too heavy to be able to apply the technique. But it became clear how it worked. Since then I have been training the muscles needed for this).

In order to be able to run at a maximum speed of about 15 km/h (9.3 mi/hour), people contract their rectus abdominis muscles and bend forward at an angle of 20° to 30°. This puts a heavy load on the front half of the soles of the feet, to which your cerebellum automatically responds by tensing your rectus abdominis muscles to the maximum. Now you fall forward in a very efficient way. If the rectus abdominis muscles were to relax by accident, you could lose your balance and hit the ground with your face at 15 km/h.

But our body uses another technique too. With every step. When you tense and lock your calf muscles, a right angle is created between your lower leg and your foot. With your knees bent, your body weight causes your ankles to tilt upward, turning your foot into a lever that push your body one foot forward for “free.” To make this movement possible, you have to engage nine muscle groups. Which makes natural running the ultimate fat burner. However, with this movement, your energy expenditure is not dependent on your speed, but on your weight. Which means that running becomes easier as you lose more weight.