No excuses! No matter how busy you are, with these 8 tips you will no longer miss a single workout.
If you are reading this article, you are probably one of those people for whom spending time training is a really big challenge. We understand you. Work and family responsibilities can squeeze a person and when you imagine how in addition to everything else you have to go to the gym, you just start to feel sick. However, this does not mean that you cannot get in shape.
You must have a single goal. Start moving more, and then gradually include more intense exercises. Keep in mind that any type of movement is good for your health. So read these 8 strategies that will work every day for your muscles, no matter how busy your lifestyle, and get inspired by them.
1. Calm before the storm
Mornings can be a stumbling block. But many people have already found that the best time to train is in the morning. Try to prepare your training plan and breakfast plan in advance the night before bed. Get up 30 minutes earlier than usual in the morning, so you will gain at least half an hour for a quick morning workout. Until you try, you can’t even imagine how it will energize you. You will find it easier to cope with the tasks at work, you will be more productive and over time you will realize that you wake up with a clearer head.
2. Advertising time
Can’t miss your favorite TV series? Instead of sitting on the couch and eating saltines, try to eat something that is both tasty and healthy. Accept ads as free time for exercise, whether with dumbbells or your own weight. The series has periodic commercial breaks, so you can earn 10-15 minutes for training.
3. Evening after work
Have you spent your whole day at school, at work or in a race with the kids? Most likely in the evening you struggle with the feeling that you will not be able to do even one squat. However, you can choose exercises that will relax you. Whether it’s a treadmill, cross trainer, dumbbell exercises or yoga, it’s important to find the right one for you.
4. Build muscle together
Do you need to meet friends or family? Plan a nature trip, visit new places or just take a walk together in the park. You can also associate these matches with a sporting activity, such as cycling, rollerblading or a family football match. Not only will you burn some calories, you will also spend time with your loved ones.
5. High-intensity interval training HIIT
Whatever your fitness goals, high-intensity HIIT interval training is the best thing you can do for yourself. Choose a sport activity that you enjoy and perform it for 10-12 seconds, then enjoy a 40-50 second break. Repeat ten times. Thanks to this heating and subsequent cooling of the body, you will burn a lot of calories and also maintain a fast metabolism.
6. Circuit training
Very similar to HIIT training are circuit training, in which you choose between 5 and 10 strength exercises and perform them without rest. If you train at home, use dumbbells or your own weight. There are countless exercises that you can include in your training plan, as well as reduce or increase their intensity.
7. Escape in the lunch break
Lunch break in our country is quite underestimated, but if you have more time, you can go for a walk instead of rushing to the caloric lunch. Know that such a small walk can charge you positively. When you return from vacation, eat fresh vegetables and protein or a protein bar. This way you can reduce your calorie intake and burn some of it at the same time. Always have a small breakfast on hand in case you get hungry. This will help you not to overeat at dinner when you return from work.
Use the weekends to make up for lost time spent at work or sitting at boring lectures. During the weekend we all have a little more free time and energy and therefore we can pay attention to ourselves and our activities. So do the perfect 60 minute workout, whether you’re cycling, rollerblading, going to the gym or aerobics. Intense workouts on the weekends will help you reduce stress and improve your overall physical condition. Two 60-minute workouts over the weekend and 30 minutes of exercise each day of the work week will ensure you achieve the recommended weekly workout dose. It’s easy, isn’t it?
If you read here, we assume that you have read the whole article. Congratulations! Now you know that the most common excuse “I don’t have time to train” doesn’t apply and there really are alternative training options. We know that you are tired from work, school or homework. What you need to realize, however, is that training will stimulate you, charge you with energy and rid you of fatigue. Remember that wedge wedge kills. And now – to work!