… is seldom good for anything else” – Ben Franklin
This is the one excuse I hear from people all the time. To not workout or to not do whatever… this is the perfect excuse! Why? Because ‘I’m busy’ could only mean ‘Damn this guy is important!’ Or thats what you think.
Seriously folks… this is getting too old! You know and I know and we all know when someone says that they dont have the time to do something it really means that they either dont want to or they dont have the discipline to get it done. We’re all busy. But the point is to make time for important things… and very few things are more important than your health! Period.
If you look into your day a little more closely chances are…
1. You’re doing stuff that you don’t really need to do. For eg. Hours of TV, Facebook, Youtube, Online chatting… you get it.
2. You’re day isn’t as organized as you think it is. Make a few changes here and there and Voila! A whole hour!
3. You are genuinely busy… but you realize you can make some changes to accommodate some quality time for physical activity.
4. If the top 3 points didn’t apply to you… then you are indeed super busy and 24hrs isn’t enough for you. That should mean you’re pretty important and someone needs you alive longer! Do what it takes.
So… for our beloved excuse makers here are some tips.
I don’t have 7-10hrs per week to exercise.
Exercise does not have to be a long detailed process… neither does it have to be done at a gym. Exercise or working out or physical activity or training is simply the action of moving one’s body. (Rant: It is a sad state of affairs that we live in an age where we need to be educated to move… which is our most primal instinct as humans!) A week has 168hrs and 3-4hrs a week (2% of your time) of activity can keep you in top shape! How? Read on.
When I want to workout I end up not knowing what to do.
For those who do well with minimal guidance…
2 days/week of lifting (30mins per day). Just lift/carry/move heavy stuff in a controlled & repetitive manner. Add in some push ups & pull ups.
1 day/week – medium intensity endurance (30mins)
1 day/week – high intensity endurance or conditioning (15-20mins)
1 day/week – active recovery (45-60mins)
For those of you who like a little more specificity… hang on… a blog post explaining what to do when and why is on its way. If you’re super inspired and don’t want to wait contact me.
I only want to do something that I enjoy. I haven’t found that something yet.
Are you kidding me? Seriously! Just off the top of my head let me list the different activities that you can enroll yourself in within a week…
– kickboxing, dancing, crossfit, zumba, pilates, yoga, rock climbing, spinning, distance running, olympic strength training, gymnastics, martial arts, swimming, track & field events, basketball, slack walking and I can keep going on and on.
Are you telling me that you’ve tried all this and you still haven’t found something that you enjoy? Bananas!
I’m the type that gets bored easily… so I cant keep doing the same thing over & over again.
You don’t have to… actually… you shouldn’t be doing the same thing over and over again. It’s important to not let your body get used to the stimulus (exercise) you provide and hence its important to mix things up every once in a while. For example…
Medium Intensity Endurance: Run, bike, row, swim, circuit workouts, steep hikes
High Intensity Endurance: Sprint repeats (100m, 400m, 800m), Tabata intervals, Crossfit metcons, Hill sprints
Active Recovery: Yoga, hike, walk, play with your dog, slow biking for pleasure
Strength Training: I’m not even going to try. Just google strength training or go to bodybuilding.com and there is an over abundance of exercises.
What about food… that’s a big deal right?
Nutrition is responsible for 70-80% of your results. I’d rather have you eat squeaky clean and not workout than to have you work your butt off and eat garbage. Let’s keep nutrition simple. No need for detailed spreadsheets & times as to when you should eat what. Stick to the following rules 90% of the times and you’re good to go.
1. Eat when your hungry. Only when you’re hungry. Stop eating when you doubt that there is a slight chance that you may be close to being full.
2. Eat real food… only real food. Throw the junk out. Real food = Vegetables, fruits, meat, nuts, dairy (milk, yogurt, cheese). (A blog post dedicated to junk on the way)
3. Include a protein in every meal. Aim for 0.75gms of protein per pound of body mass. (For eg. if you weigh 160lbs you should aim for ~120gms of protein per day)
4. Include plenty of good fats like nuts, avocados, egg yolks, coconut, olive oil.
5. Drink plenty of water. Yes… more than you drink now.
6. Take a multi-vitamin & fish oil capsules everyday.
Read this. The smallest & most informational book on nutrition you will ever find.
I don’t know how to cook.
Learn to cook. Period. If you figured out how to use the internet… you can figure out how to cook. The best recipes are made with the freshest of ingredients and with very minimal cooking time. Try your hand at cooking… you’ll love it.
Check this book out… or one from the million others that are available or just do a google search on quick and healthy recipes.
I’m sure there are other excuses you can come up with. But am also doubly sure I can come up with a counter to that excuse and give you a reason to stay active.
Bottom line: Whoever you are… whatever you think… eating right and staying active is the ONLY way to a healthy & long life.
Your best option: Make a conscious effort to eat clean and start doing some form of sustainable physical activity. If you think you need professional help… feel free to contact me or any physical trainer.
Finally for some motivation…
If Amy Palmiero can do it… you can too.
If Charlie Pattison can do it… you can too.