Tag Archives: excuses

Fitness hacks: What if you are too busy to be fit?

Situation 

You’re busy. You have long hours at work or an unruly child or are an internet addiction. There never seems to be enough time. Not just for exercise but for anything. How do you stay fit? 

Guardian guide to running - GPS watches - video

Solution 

The long term solution is, of course, to smartly rearrange your day and make time for things that matter i.e. getting your priorities right. But what about the short term? 

Option 1 

Wear your shoes, carry a watch and get out of the house. Set a 20-30 minute timer. Start walking or running based on your capability. Every 2-4 minutes stop and do a few pushups or burpees. Yes, people will stare. At the 10-15 minute mark, turn around. Make it back on time. Don’t worry. The mess at home will wait for you.

Option 2 

Do 100 burpees. Pick a version of the burpee based on your capabilities – Beginner burpees or with pushups or with pushups and pullups. Do 100. It should take you anywhere from 6 to 20 minutes based on your fitness level and the kind of burpee you’ve chosen.

Option 3 

Set a 10 minute timer. Do as many burpees as possible. Push as hard as you can on that day. Some days you’ll get 50 and some days you’ll get 150. Doesn’t matter. Just work as hard and safely as you can for 10 straight minutes.

Option 4 

Set a 20 minute timer and do as many rounds as possible of  (7 squats, 5 pushups, 3 pullups) or (3 squats, 2 pushups and 1 pullup) if you can’t do too many pullups at once.

Option 5 

Find a building with 3 to 5 floors. Run from the ground level to the terrace as fast as safely possible. Walk back down slowly. Repeat for a total of 6 to 10 rounds.

Truth is, you don’t need a gym or 2 undisturbed hours everyday or the latest and greatest equipment to get fit. All you need is the will to be fit and you will find a way to get there and stay there!

When in doubt, keep it simple.

Why your excuses are BS (Part 2)

Here is Part 1. Let’s jump right ahead to the excuses.

1. I don’t know how to cook.

Well, learn to cook. Remember folks, the tastiest and healthiest recipes are also the simplest and easiest ones. You spend hours watching TV and surfing the internet. How about spend a few seconds looking for easy recipes? The keyword here being ‘easy’. You know what, fuck it. I’ll do that too. Just freakin click this!

2. I eat out a lot. It’s impossible to eat clean.

I’ve dedicated an entire blog post about this. Read here.

3. My <insert body part here> hurts!

Let’s say your left ankle hurts. Either you can use that as a stupid excuse to sit on your ass or mayyyyybe you can work another body part! What can you do without aggravating the ankle injury? How about pushups, pullups, snatches, deadlifts, dumbbell/kettlebell swings, planks, twists, L-sits, tire flips, hammer smashdowns, cleans, presses? Shut up and get to work!

4. I fell off the wagon and just never got back.

The fact that you were ‘in the wagon’ at some point means that you know exercising and eating right is good for you. You fell off the wagon… well who didn’t? The point here is to not mess up and stay messed up. The point is to jump right back into the wagon as soon as possible so you’re not left behind smelling smoke!

So let’s say you are on a 12 week program but something comes up and you mess up by the end of week 4. Well, shit happens. Move the fuck on! Stop using the failure as an excuse to fail again. Take that as a lesson and come back stronger!

5. Your diet is extreme. I believe in moderation. I don’t buy these fad diets.

Let me ask you this. How sure are you that this ‘diet’ you are talking about is unnatural and/or a fad? I can make it super clear that you don’t know sqqqquat about nutrition. Can you prove that including grains, sugars and processed cat crap in your diet is beneficial in any bloody way? I’m up for a discussion/argument any day any time. Hit me up if you got the balls to defend you stupid hypothesis.

Like I said, many many more excuses to address. Will do it 5 at a time.

Peace out.

Why your excuses are BS (Part 1)

Note: I’m in a pretty shabby mood this morning. I expect this post to be at least mildly offensive. If you’re too sensitive for that please read this post some other time or read something more entertaining like this.


Let me start off by saying excuses are a huge load of crap. You know that and, sorry to burst your bubble, everyone else knows that too. This is generally what happens.

  • You say: I really want to workout but I just don’t have the time. Work is so busy you know. (You think: I’m such a freakin bullshitter)
  • He says: Yea. Totally understand. (He thinks: He’s such a freakin bullshitter.)

Obviously I don’t have the patience today to write a story on the topic and so I’ll just pick a few excuses and make the excuse giver feel like crap. That should work for now.

1. I’m at work about 12-14 hours a day. I got no time to exercise.

A workout session takes 10-25 mins depending on what you do. If you’re at work 12-14 hrs a day I’m pretty darn sure you have 20 mins to spare. Maybe you can throw in a quick tabata squat workout (4 min workout) instead of reading about the latest findings on Lady Gaga’s gender?

Let’s put things into perspective here. 13 hours per day at work  is 780 minutes. A workout can be done in 20 mins. That is 2.5% of your time at work! Can’t afford that?

OK. Even if you’re working the entire 13 hrs (yeah right!) and you have to do the workout after work, your work day gets longer by 2.5%. Compare that to the extra 10 years your life span will increase by. 2.5% increase in work day for a 15% increase in life span. Sounds like a good deal to me!

2. I don’t “workout”. I just run.

So? That makes you fit? That makes you healthy? Bananas!

Sorry to dump water on your head when you’re loving that runner’s high, but just running ain’t gonna make you fit. Clocking in miles after miles day after day will hurt you more than help you. Been there done that. If you’re running enough to ice your knees at least once every week you’re overdoing it. And no, distance runners are not the healthiest folks on the planet.

Make no mistake, a healthy dose of running is awesome and has great cardiovascular benefits and muscle stimulating effects. But that is, if done right. What is running right? How much running is good? That is a subject for a whole new blog post.

Enough of the ‘jogging’ nonsense. Grow a pair and start sprinting. Women folk don’t need to grow nothing. Just start sprinting. And by the way, if you proudly say “I eat junk. Then I burn it off by running” you’re no different than the retarded skinny chic suffering from bulimia nervosa (binge eating followed by barfing).

3. I’m on the road a lot. It’s impossible to stay in shape.

You know who else is on the road a lot? This guy!

This is Mike Rowe. I seriously doubt that you travel more than this guy does. This is how he stays in shape. No gyms, no body sculpting classes. Just good old prisoner cell workout. If he can do it, you can do it.

4. I’m a working mom. Trust me you don’t know what it takes to work full-time and take care of a kid. Working out or watching what I eat is the last thing on my mind.

I truly appreciate the effort you put in to ensure that there is enough money in the bank and the husband doesn’t get the maid pregnant and the kids don’t do drugs. But this is no reason to look like a hippo. Eating clean will shed most of your flab and you know it. Doing a 20 min workout three times a week and walking for an hour on the other days will help you shed the remaining flab. Check out these workouts for some ideas.

By the way ”I have to finish up  my kid’s plates” is the stupidest statement ever. Excess food is better off in the trash than in your body as fat. Still feel bad about wasting food? Save it and donate it to the less fortunate or make just enough food next time.

5. I don’t know which gym to join. One gym has awesome classes and a pool but the other one has a bad-ass weight room and a sauna. Oh shit this third gym is 10% cheaper but they have no bun shaping classes!

How about no gym?A gym is not a requirement to get fit. You can stay super fit and healthy by doing home workouts which require little to no equipment. Check out this and this for no equipment workouts you can do in your house without having to pay a fortune for a fancy gym that has an Olympic size pool you will probably never use.

Have random stuff laying around in the house? Try something like this. Got nothing but a dumbbell? How about this? Paid for a treadmill? One of these should work. Want something more intense and well-rounded? Check out p90x.

There is one and only one requirement to get fit and stay fit – motivation. If you care about living healthy (and in turn keeping your family healthy) you will find ways to eat right and stay active. Excuses are just your way of fooling yourself. Remember – your body is the only thing that will stay with you forever. Not your car, not your cat, not your kids and definitely not your excuses. Take good care of it today and it will serve you well for a long long time to come.

Peace.

PS: I’ve got at least another 50 such excuses in my inbox. I’ll address them in future posts.

He that is good for making excuses…

… is seldom good for anything else” – Ben Franklin



‘I’m too busy’

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.



Peace.


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