If you don’t have time to workout, then
I hope you have time to be sick!
Obesity is
linked to Coronary Heart Disease, High Blood Pressure, Stroke, Cancer,
Diabetes, Gall Stones, Abnormal Blood Fats, Reproductive Problems, Osteoarthritis,
Metabolic Syndrome, Sleep Apnea, Obesity Hypoventilation Syndrome, and more!
Nearly two-thirds of adult Americans are overweight or
obese. Despite our efforts to inform others about the benefits of healthier
diets and increased physical activity, the prevalence of obesity in the United
States has more than doubled over the past four decades.
Here
are 10 Simple Changes You Can Make In Your Life So That You Will Actually Have
Time To Work Out
Life is crazy, we are busy people, we have a lot of responsibilities
– I get it! But, how bad do you really want to change? How bad do you really
want to reach your goals? How bad do you want to cut back on your medications?
How much would you like to fit back into your favorite jeans again? What kind
of example do you want to set for your children? How good do you want to treat
your body? What are you willing to sacrifice? How bad do you REALLY want to
change?
Use these tips to help you carve out some time for YOU so YOU
can carve a killer body, no matter what’s going on in your busy life!
1. Schedule them!
If you scheduled a meeting with a client, you wouldn’t just blow
it off, would you? No, of course not! Why? Because if you did, your paycheck
would take a huge hit from it, you planned for it ahead of time, and you had
your day scheduled around it.
Apply this same mindset to your workouts! Schedule them a good
week or so in advance, write it down, then schedule the other things on your
to-do list around them! If there are certain days that are busier than others,
take note of that and schedule accordingly!
Try putting a calendar reminder in your phone to help remind you
of your scheduled workouts.
2. Bring a friend!
Men aren’t so big on this, but girls – they are known for this!
Girls take bathroom breaks together, they talk about everything! Ask a friend
to join you and you will immediately turn what seems to be a “chore” into a
social activity! You would ask your friend to join you at dinner or out to the
bar to have a few drinks, why not ask them to do something a whole lot healthier
and get some exercise in together!
3. Move more!
The energy you burn while doing things such as walking, doing
chores, and even fidgeting, makes a huge difference in your overall weight-loss
success. Try breaking up sitting sessions with a quick walk or stretch, use a
standing desk, take the stairs, don’t take the closest parking spot, and even
try getting in 10,000 steps a day. A 2015 study published in the Annals of Internal
Medicine shows that working out for 30 minutes
a day won’t undo the effects of sitting for the other 23 hours and 30 minutes.
4. Script your workout!
“When you show up to a workout empty handed, you waste time.
When you waste time, your workouts become longer and less effective.” This
makes your work out even more time consuming and that’s the last thing you
need. Aside from just planning and scheduling your workouts in advance, know the
date, time, and what muscle groups you’re going to target for each workout.
5. Keep your fitness gear
handy!
Keep a ready to go stocked workout bag at work, in your car, and
even maybe one at your best friend’s house. Why? Because that way you no longer
have any more excuses that you aren’t prepared! You will save time having to go
back home real quick to get everything and having to come back.
6. Discover your free
time!
You might not think you have it, but you do. In fact, one Harris Interactive survey found
that Americans have nearly twice as much free time as we think we do. How do
you find out where all this “free time” is, start tracking everything you do
for a couple of days. Literally, take out a pen and paper, get your schedule
out and every time you switch tasks, write it down and record how much time you
spend doing it. You will likely be surprised that you actually do have little
chunks of free time dispersed throughout your day. Try to combination them
together and then you will have plenty of time for that workout.
7. Be more productive!
Is work what’s keeping you from doing your workout? If so, try
to get more done in less time while you are there. There is research form
Stanford University that shows that multitasking is less productive
than focusing on a single task at a time. Try making your to-do list, then
start at the top and work your way down.
8. Be aware that the more
time you make to workout, the more time you will have!
Did you know that working out is feasibly the healthiest way to
boost your productivity? People are automatically more productive on days that
they work out because regular exercise heightens energy levels, improves mood, and
even keeps your brain cells healthy!
9) Dress
for success!
Don’t you
agree that a nice pair of workout clothes make you feel attractive and
confident? Don’t use the excuse of not wanting to change into your workout
clothes to skip your workout. Sleep in your workout clothes and put your
shoes right beside your bed. This way, when you wake up in the morning, you are
ready to go, it is go time! If you can’t workout in the morning, lay your
clothes out so you’re all ready to go as soon as you get home from work.
10)
Be an active watcher!
Like watching TV? Can’t
miss your favorite show? Then make the most of it and do some crunches, planks,
yoga, squats, lunges or pushups while you’re watching it. Keep all your fitness
gear near your TV and use the commercial breaks for some quick cardio by
running in place, going up and down the stairs, doing some jumping jacks or
even some burpees!
