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Trainers’ Tips -
Motivational and Educational Advice from our Personal Trainers
Motivational and Educational Advice from our Personal Trainers
What's the number one reason people give for not exercising? That's an easy one...not enough time! Quite often, the trouble lies in mindset. If you think you need to FIND the time to exercise, you're already a step behind. You must MAKE the time to exercise, be it 20 minutes or 2 minutes.
These practical, ready-to-use ideas will help you make that time, no matter how busy you are.
These practical, ready-to-use ideas will help you make that time, no matter how busy you are.
1. The Daily One-Set Workout
If you can spare 2 minutes a day from your schedule, you can do this workout. All it consists of is one single set of one exercise, done to muscular failure. This could be push-ups, curls, calf raises, or anything (I will explain in more detail below) for as many reps as it takes to reach the point where you can't do another rep. Do this one set workout every single day without fail.
Though you can certainly do this once a day and get benefits, my preference is to do this 2 minute drill twice a day...first thing in the morning and last thing at night.
These very quick workouts are beneficial because they are intense and frequent. Pushing your muscles to failure has several benefits: it will help you maintain and build muscular strength and it will release a spurt of Growth Hormone (a potent muscle-building and fat-loss hormone).
If you'd like to focus on improving a single bodypart, you can follow a Daily Specialization program for it.
For best total-body results, focus on primarily on exercises that work the back, chest and legs (the smaller muscles such as biceps and triceps will also get worked when you do exercises for these larger parts).
For example, on Monday, do push-ups (morning and night, if you're doing twice a day). On Tuesday, do pull-up rows. On Wednesday, do squats, lunges or bench step squats.
Though you can certainly do this once a day and get benefits, my preference is to do this 2 minute drill twice a day...first thing in the morning and last thing at night.
These very quick workouts are beneficial because they are intense and frequent. Pushing your muscles to failure has several benefits: it will help you maintain and build muscular strength and it will release a spurt of Growth Hormone (a potent muscle-building and fat-loss hormone).
If you'd like to focus on improving a single bodypart, you can follow a Daily Specialization program for it.
For best total-body results, focus on primarily on exercises that work the back, chest and legs (the smaller muscles such as biceps and triceps will also get worked when you do exercises for these larger parts).
For example, on Monday, do push-ups (morning and night, if you're doing twice a day). On Tuesday, do pull-up rows. On Wednesday, do squats, lunges or bench step squats.
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Pull-Up Rows
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Squats
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Lunges
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One Legged Bench Step Squats
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2. Multi-Task Exercising
If you can do some form of exercise while you're doing something else, you'll save time. For example, if you're carrying groceries, do some bicep curls with the bags! If you're watching TV, you can do crunches or lunges or even squeeze a tennis ball to work your forearms.
There are many ways to incorporate activity or exercise into normal daily activities. Feel free to use your imagination! Even though it may not be conventional "exercise" in a gym setting, your body doesn't distinguish between lifting a heavy bag of groceries or lifting a dumbell. Your body will respond just the same!
There are many ways to incorporate activity or exercise into normal daily activities. Feel free to use your imagination! Even though it may not be conventional "exercise" in a gym setting, your body doesn't distinguish between lifting a heavy bag of groceries or lifting a dumbell. Your body will respond just the same!
Finding Time to Exercise
