I’m given various reasons why people don’t exercise, the main one being difficulty finding the time to commit to a fitness regime around a busy schedule. Here are six tips to stay active around your busy life.
1. If you’ve got time to read this, you have time to exercise
If you are currently sat at home and about to read this, don’t – put it on hold for later, and do this 15 minute body weight circuit instead.
2. Wake up one hour earlier
Not hitting the snooze button to get up one hour earlier is tough – adding exercise to that newly gained hour is even tougher. However, force yourself to do this for 30 days, roughly how long it takes to develop a habit. Soon your morning exercise will become part of your daily routine. Not only will you notice your body change, you will also be more productive, less stressed, and have a better nights sleep.
3. You do have time, find it!
There are 168 hours in a week. 56 of those hours are spent sleeping, 14 are spent showering and getting ready, 10.5 are spent cooking, 10 hours are spent traveling to and from work, 40 hours are spent working. That’s a total of 130.5, this leaves 37.5 hours of free time in the week to factor in exercise. All you need to do is 1 hour of exercise 3 times a week to see positive changes. You don’t even need a gym, do a full body bodyweight workout at home!
4. Limit your time at the gym
Okay, now you have found the time to exercise, lets look at ways to cut the time spent in the gym down. This can be done by performing supersets; this is when you perform one exercise directly after another, with no rest. There are two ways of performing a superset, either by training opposing muscle groups, for instance chest and back, or it can be performed on the same muscle group to work it to complete failure, an example is bench pressing, super-setted with dumbbell flys. Once you have finished the two exercises, rest for 30 seconds then repeat. If cardio is more your style, try doing a 15 to 30 minutes HIIT circuit with weights.
5. Plan what you are going to eat for the week
One of the hardest parts of maintaining a healthy lifestyle when busy is eating nutritious, low calorie foods. With the convenience of high calorific fast food, it is no wonder we as a nation are getting heavier each year. Beat the temptation of fast foods by planning your daily food intake for the week on a day off. By sticking to a meal plan you have created yourself, you are able to monitor you calorie intake and still able to eat the foods you love.
6. Meal prep
There are a number of reasons why you should meal prep; it’s convenient, easy, calorie controlled, and cheaper, to name a few. On your day off, batch cook various meals that can be frozen. This can be time consuming, and probably isn’t the ideal way you want to spend your day off, however if you cook enough portions it will pay in dividends for the weeks to come. Take the meal out the freezer in the morning to defrost and put it in the microwave for a few minutes when you need it, leaving time to do other things (like workout, maybe?). Just make sure you split the meals up equally, and write down the macronutrients it contains so you can track it on MyFitnessPal!
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