Select health over everything else. You admit that it’s about time for you to shed some pounds. You agree that to be healthier you need to incorporate some exercise routines into your daily schedule. But you’re just too busy, with work and the kids and all of the running around, you just can’t seem to do it. Is it even possible with so much happening in your daily schedule, to lose weight?
Well, guess what, you can! What you need is of course proper planning and a lot of foresight, but it is not impossible. The toughest part could be trying to fit exercise in your day, but even this might be done with just several small changes.
Select health: How to start?
To begin with, take the time to think how much weight that you need to lose. Remember, you can’t expect to lose the pounds as soon as you start an exercise routine. Well, we are sorry to disappoint you if that is your expectation, but you cannot expect to lose weight immediately. Let us say you have between five to ten pounds that you’d like to lose. You must be prepared to devote at least six or more months to get to your ideal weight.
And even in the event you only have five pounds that you want to get rid off, do allow for more than a couple of weeks before it totally vanishes. Have you heard the saying right? The last five pounds are the toughest to get rid off. But take heart that with lots of patience, coupled with the right exercise and nourished with a well-balanced diet, you will lose those five pounds.
Select health: What do all the successful dieters have in common?
They all have regular exercise in their daily schedules, no matter how full or busy their day may be. This is the first step towards burning your calories and fat. Then you are wrong if you think that running up a flight of stairs can choose the area of a regular session. To burn the most amounts of calories and fat you need to exercise for at least 45 minutes daily. 45 minutes a day does not mean a solid block of 45 minutes.
Research has shown that short intense bursts of exercise are as effective as having a solid 45-minute workout. So this means that you can have several intervals during your day where you exercise. At the office try walking up and down the flights of stairs instead of taking the elevators. Or opt to walk around the parking lot at the office during your lunch break. Or better yet, in case your company offers health and fitness facilities at work, make time to use it. You can arrive earlier to work out.
This provides you ample time to shower and change before you start your day in the office. Or you might stay late after working hours and spend some time in the fitness center. Company fitness facilities are great as they not only offer workout machines and equipment but also saunas, lockers and sometimes even a swimming pool. So make full use of these facilities at work.
Select health: Some exercises hack
Another way for you to get that 45 minutes of exercise is by having some small fitness equipment in your office which you can use two or three times a day. Or you may opt for resistance bands and yoga mats. Or how about a jump rope to burn off all those calories? Do bring a change of clothes, as exercises like jumping rope can be a bit intense. Try setting the alarm on your computer to remind you to exercise about 4 times through the day. Having four times of a ten-minute workout will give you forty minutes of exercise! Is not that great?
Of course, the easier alternative would be to exercise beyond the office. Opt for some high-intensity class in case you can allow some time for a gym class maybe two or three times a week. This class will provide exercises that can have your heart pumping for thirty minutes or more.
One other option which is an excellent workout is swimming. Swimming is a powerful form of exercise as the body is shaped by it fast. As you swim, your body will probably be supported by the water and because of this, your muscles get a greater workout as they propel you in getting through the water. In case you can spend the time swimming for at least 45 minutes for three to four times a week, you will be able to see the results in as little as three weeks.
Select health: Other alternatives
What if you have no access to a swimming pool? Do not fret. It’s possible for you to opt for a run or even a power-walk right on your neighborhood street. When walking, try to incorporate some arm movements so that you can pump up your heart rate and burn more fat. Also, don’t neighborhood video store.
There are many excellent videos out there that may teach you how to exercise right in the comforts of your own home. You can work your body just as much as when you attend a gym class, and the best part? You will not be seen by anyone with all that sweat dripping down your face. In the event, you can maintain to this 45-minute exercise sessions for three to four times a week, plus some strength training in your free time, you will be able to see the difference in your body soon enough.
Here are some myths about fitness that you might want to check out.
Select health: Diet changes
When it comes to diet, the change that almost all working people need is to avoid eating food that is fast. You know those cheeseburgers and shake and fatty fries, all laden with calories, fat and sodium. These three elements are the things that will cause your weight loss efforts to fail. Instead of opting for the quick and easy (and fat laden fast food), choose to eat a well-balanced diet that’s not only nutritious but delicious.
Remember to take only a minimum amount of saturated fat, sodium, and simple sugars. Or better yet, go organic! An organic-only diet will ensure a healthy intake of food. Teamed up with some regular protein, as well as a lot of vegetables and salads, you are well on your way to eating healthily towards a better you.
So remember, although when you have a schedule that is busy, losing weight requires some planning and discipline, it is not something that’s impossible to do. Just make sure you eat healthily and exercise regularly and you will see those pounds disappear soon enough.
Select health: Too Busy to Workout – Try Isometrics
When you find it hard to workout and are in a busy lifestyle or maybe travelling, an alternative to keeping fit may be isometrics. You don’t need any special tools or equipment and isometrics could be done at almost anytime.
You can do isometrics at anytime including at your office, driving in your car or even in a hotel room, if you can’t find time to get to the gym. Also, you just need to be able to do your workout all at one shot. Or spend 10 minutes or so to do a few seconds here and there during the day.
That amount of time may help keep you going until you can get back to the gym in the event that you can do a few seconds every so often during the day. You can be sitting at your desk on the job and push against the desktop for tension in the chest or pull up on the chair seat while sitting to target the shoulders and upper back.
Select health: Isometrics anywhere and anytime
While stopped at a red light while driving you can do isometrics. Just push your hands together in front of you for your chest or push your hands together in an up and down motion for the biceps and triceps.
You will feel it on the inside of your legs, while seated at your desk place your feet side by side and push them together for a leg exercise. Push your feet down and up against each other and cross your ankles, this will target back and the front of your legs.
As busy as you may be there’s always a couple of seconds to take to get in an isometric exercise. It is good to do something for your muscles during those time you can’t do your regular workout.
Select health: Exercise on the Run
Despite years of medical recommendations and serious warnings about the illnesses associated with sedentary lifestyles, too many people in the developed world fail to get enough exercise. Disease and ill health are the necessary results of such a scenario.
One of the major reasons people give for why they simply cannot get to the gym is time. With today’s longer work hours, commuters, families and other social obligations. However, making fitness a priority in your life does not have to mean sacrificing other things. In fact, fitness can be a wonderful and healthy part of those other commitments. So in case you’re wanting to add a little exercise to your regimen, but are not sure how to get started, reading to find out the best ways to get fit without spending hours at the gym.
Select health: Tip One:
Walk, bike, skate or run to work when possible. In the event you are used to taking a car to work you might want to consider alternative ways to get there. Environmentally and health-wise, using your own body to get yourself to the office will have major beneficial effects.
If work is too far away to walk, look into the local transportation. At least when you take the bus, subway or streetcar you will be forced to walk little ways. Consider carpooling with a friend who works nearby if these options aren’t possible for your commute. In this manner, you can get a ride to their office and walk or bike the rest of the way to your own. This’ll save you money, help the environment and the majority of all get you a little morning exercise.
Select health: Tip Two:
Make it a social occasion. So you’ve been meaning to catch up with your old friend anyway, so why not suggest getting caught up on a pleasant long hike. Rather than heading out to your local restaurant for drinks and a heavy meal, take a nature walk instead.
Exercising with a friend is also agreat method to stay motivated. You will be killing two birds with one stone. You can catch up and get in shape at the same time. Plus, this is a great way to keep each other on track with your weight loss or exercise goals. Should you be struggling with getting adequate exercise, your friend can be a great source of support. When you make a commitment to another person, it’ll be much more difficult than if you have only yourself to disappoint, to weasel out of physical fitness.
Select health: Tip Three:
A family affair. Children whose parents exercise are themselves much more likely to exercise and stay fit. In the event that you are concerned about your child’s weight, analyze your own behavior and you will want to have a good look in the mirror. In case you’re constantly complaining that you don’t have the time for exercise, chances are your children will likewise pick up on your habits.
Making physical activity a part of your quality family time will help you all keep fit and certainly will set a great example for your kids. Plus heading out ice skating or to the park for playtime will often lead to better quality time than sitting in front of the television, where you won’t even be speaking to each other, or at a movie theatre.
Select health: Tip Four:
Pump it up at work. You might unfortunately not yet be working for such a progressive company while some offices are now beginning to recognize the importance of offering exercise equipment and time to their employees. If your company has such a policy than great and even in case they don’t they might be flexible enough to allow you to make it to the gym just for a short workout on your lunch break. You are overworked and have little time for long walks or even quick runs during office hours if however like many people, you may need to take matters into your own hands.
Select health: Tip Five:
Romantic walks. In case you feel like you need to take some time to reconnect with your partner and have a nice evening out for dinner planned you may want to consider walking to a restaurant nearby instead of driving. Not only will this save you from the trouble of finding parking, but nevertheless, it will also provide a pleasant nightcap to your meal. And nothing beats walking home on a starlit night as it pertains to romance. This is inexpensive, but a highly romantic method to work off a meal and keep the magic of a great date until you get home, going.
Every time you opt for a long walk with a friend instead of a night of drinking, choose the staircase instead of the elevator or take the family for a hike as opposed to the movies, you are reaping the benefits of physical activity. Exercise that fits your schedule is as easy as making these small changes as often as possible.