It is easy to excuse oneself from exercising: too much to do, too little time, aches and pains, etc. These are all just excuses. We make time for the things we prioritize—opportunity costs.
If time is perceived to be a factor, start small. A seemingly short bout of exercise is always better than no exercise. Schedule 30 minutes to an hour four to six days (times) per week. Exercise can (and probably should) be split into shorter, more frequent, sessions. Quite a bit can be accomplished in 30 minutes—especially if the goal is not grand (and, let’s face reality: if you can’t muster more than 30 minutes a day, you probably aren’t going to make dramatic changes to your body). Do what you can. Build a habit, then scaffold on the established habit.
Prioritize. Apply your greatest efforts toward the most important goal. If improved body composition is the goal (i.e., lose fat and gain some muscle), then high-intensity interval resistance training (HIIRT) will likely be your best option. If improve cardiorespiratory health is most important, high-intensity interval (aerobic) training (HIIT) might be the best option—but don’t neglect some strength training exercise. If strength gains are desired, a simple 3-4 day per week program (e.g., Wendler’s 5-3-1) focusing on the ‘basic 5’ (squat, deadlift, bench, press, and row) is quick and effective. Plan to hit your priority training 3-4 sessions per week (to begin) and add 2-3 session of secondary training. As the habit grows, add additional sessions and/or lengthen the scheduled sessions to include more accessory work.
There are few excuses (medical reasons) not to exercise. If you “don’t have the time” consider how your time is being spent. Undoubtedly, there are time-wasters that can be eliminated to make time for exercise. It doesn’t take hours to get fit. It just requires that a sound plan be executed.
“If you are sleeping more than six hours, sleep faster.”
—Arnold Schwarzenegger
Be your best today; be better tomorrow.
Carpe mome