How to Exercise and Lose Weight on a Busy Schedule
In my fitness consulting business, I get the opportunity
to talk with people from all walks of life about their health,
fitness, and weight loss goals. Whether their goal is to
lose weight, gain muscle, stick to a diet plan or program, improve their
cardiovascular health, or simply to maintain their current fitness
level they all have one common enemy---TIME.
For most of us, the #1 challenge in the quest to stay in shape
and/or lose weight is not exercising itself but being able to actually
fit an exercise program into our busy schedules.
So how do you do it? How do you balance the demands of family,
career, important errands, relationships, organizational responsibilities,
and working out? I have found that there are five keys that will
help you to be able to fit a consistent workout plan into your already
Commit to a specific schedule
When you fail to plan you plan to fail. Don't try to haphazardly fit your
workouts into your schedule without any rhyme or reason. Don't think you're
guilty? If you've ever told yourself "I'll workout as soon as I get some time",
you were in direct violation of this key principle.
In order to set yourself up for success, you will need to take the time
to literally write your workouts into your weekly schedule. In order to be effective,
you will want to be following your exercise program at least 3 days per week.
Anything less would be kidding yourself.
Therefore, right in the midst of all of your appointments, "to-do" lists,
etc., should be a written plan for your weekly workout routine, so that
you will never be in the dark as to when you committed to yourself to go.
Utilize the weekend
Take advantage of the fact that it only takes 3-5 days per week to put
together an effective, results-producing workout. One trick to help you
pull it all off is to workout on the weekends. One of the benefits to this
course of action is that your schedule is more flexible and under your
control during this time.
What is also means is that when the hectic weekdays roll back around,
you will only be responsible for working out 1-3 days during the work week.
Keep your workouts as a high priority
One of the biggest mistakes that even many people who have scheduled
a workout program into their schedule make is allowing it to be bumped
off of their schedule to easily.
Although things will occassionally come up that will cause you to
have to reschedule the workout you had planned, you must be vigilant
in making sure that only the most important emergencies are allowed
to temporarily take you off of your plan.
In the event that one of those important emergencies does happen
and you can't make it to your workout, reschedule with yourself to make
it up on the next possible day that you are available to do so. If your
own health, fitness, and efforts to lose weight are not a priority to
you, they certainly won't be so to anyone else.
Enroll others in your goals
Don't go at this alone. Let the important people in your life
know what you are up to. Your spouse or love interest, parents, children,
co-workers, and close friends will often pitch in and help you to meet
your fitness or weight loss commitment to yourself if you make them aware
and ask for their support.
Leverage these relationships to delegate some of your normal responsibilities
or even allow you to shift appointments that you have with them as you restructure
your schedule for your workout. If any of them are into exercise or trying
to lose weight themselves, don't hesitate to form a buddy system with them
as you move forward with your program.
Don't beat yourself up
No matter who you are, there will be times in your workout program
that you just aren't able to keep it up as you would like due to outside
demands. Don't be too tough on yourself when that happens.
Remember that it is what you do consistently over a long period
of time, not what you do in spurts, that truly counts. Just make sure that
you get back on the horse full force as soon as you can and continue to
press forward, doing your best to avoid slacking off again.
No matter what goals you have for health, fitness, or weight loss, you
CAN fit an effective exercise program into that hectic schedule of yours
and be amazingly successful at getting the exact results that you want!
Your Lifestyle and Fitness Coach,
Lawrence Cole is a Lifestyle and Fitness Consultant based
out of Pasadena, CA. He has over 10 years of health and
fitness experience and designing simple, effective nutritional
strategies to help individuals achieve their personal best
internal health and physical conditioning.
Parenting advice and family fun resource. Expert
parenting advice for babes to teens from doctors, teachers,
psychologists, nutritionists, Special Need Children and Child
Development Specialists and a Nanny. Family Fun includes crafts,
games, party ideas and family vacation travel. Families Online
Magazine also provides answers to those important questions, What's
for dinner and Are We There yet?
Obesity Shortens Life Expectancy
Steady gains made in improvement in life expectancy may be brought to naught by the increasing waistlines in America. Obesity has become a killer disease and shortening the life expectancy of Americans. A new report by the scientists in The New England Journal of Medicine suggests shortening of life spans by 3 to 5 years.
Dieting and Exercising ? Results all the time!
Dieting and Exercising ? Results all the time!
Abdominal Liposuction - When Diets Dont Work
Abdominal liposuction refers to liposuction, or lipoplasty, that is performed on the torso area. Most candidates for this procedure have attempted a diet and exercise routine but are unable to achieve their goal of a flatter stomach. It is very common that fat deposits in the abdominal area are difficult to diminish, especially in women after childbirth. The abdominal area is generally one of the best areas of the body for this type of cosmetic surgery. However, as with most cosmetic surgeries, abdominal liposuction is generally not considered medically necessary and risk factors should be considered.
Fat, Fat Go Away
I am Dr Patrick Flanagan, and this is the latest edition of my Dr Health Secrets newsletter.
Heel Pain and Obesity: The Chicken or the Egg?
A new survey has found that heel pain caused by plantar fasciitis, a problem affecting almost a third of people who are overweight, often limits exercise and therefore makes it difficult for people to lose weight. The survey of 381 adult Americans, conducted by Heeling Solutions LLC, (www.heelingsolutions.com) found that 90% of people with heel pain who exercise at least 1 to 2 times per week report that heel pain limits their physical activity. The survey also found that 69% of people reporting heel pain were interested in losing weight, as compared to 58% of the general public.
Easy Steps To Weight Loss
It can be intimidating to follow a weight loss plan, right? Sometimes there are so many rules, and so many major changes in your life required. Is there another way? Not just another diet or plan, but a whole different approach?
Breast Cancer - Another Obesity Victim
Obesity raises the risk of various types of cancer. And only 3% people know that obesity increases cancer risks. According to a recent research based on one million Americans conducted by the American cancer society, 14% of cancer deaths in men and 20% of cancer deaths in women occur due to Obesity. Scientists say that 90,000 deaths can be avoided in America if they take good care to maintain their body weight. Women are more likely to get cancer in their breasts, gallbladder, ovaries, colon and cervix while men get cancer in colon and rectum.
The Crazy Amazing Diet Maker
This past Christmas Season, as most of us stuffed our faces full of turkey and pies, a well respected weight loss expert from WebMD made some crazy remarks about ending obesity.
How to Get Started on Permanent Weight Loss Program
Why We Start Diets on Monday
A Simple Plan for Weight Loss that Really Works
One pound of fat equals 3500 calories. Want to lose a pound a week? Then you need to consume 3500 calories less per week than you use. That's about 500 calories a day. By cutting out 500 calories a day from your normal daily diet, while keeping your activity level the same, you can lose approximately one pound a week.
Simple Plans for Social Eating and Travel
It's one thing to stick with your diet regimen when you're at home, in control of the contents of your refrigerator and your portion sizes. But what about going out to dinner with friends? Worse, how do you stay on track when your dream vacation has you seated by the dessert cart at every meal?
Is Natural Weight Loss Really Possible?
Natural Weight Loss Is Permanent
For All Walks of Life
Why Walking Could Be the Solution to Your Fitness Dilemma.
Weight Loss - Sustained Success through Simple Steps
Weight Loss ? Basic Lessons for Sustained Success
The Right Diet Pill ? Where Do You Begin?
The right diet pill should be carefully considered when deciding how much weight you are looking to lose. More importantly, it is necessary to consider how you will keep the weight off once your targeted weight is achieved. It should be no surprise that the health industry is a multi-billion dollar market place. After all, this is the age of automation, remote controls, fast food, and fast lifestyles. As a result, a variety of Pharmaceutical, Bio-tech, and Natural Development companies are spending hundreds of millions of dollars on research and development each year. Until recently, much of the emphasis on the research was being put on weight loss and not so much on weight control.
Six Steps to Weight Loss Success
What does it take to lose weight?
Read Food Labels To Lose Weight
I was at the grocery store the other day, doing my weekly shopping and reading food labels like I always do, when and acquaintance came up and said, "Why are you reading labels? You can eat anything you want with all of that exercise you do!" I have to say that this is probably one of the biggest misconceptions that people have.
Ancient Secret for Weight Loss
"THE SECRET REMEDY OF THE ANCIENT WARRIORS"
Determine Your Stage and Plot Your Weight Loss Course
We all know that losing weight and improving your overall fitness are things that don't happen overnight. But, did you know in order to be truly successful that important steps need to be taken before you even start a diet or exercise program? The first thing you should do is identify where you fall on the behavioral change spectrum. There are five distinct stages of behavioral change. Do you know what stage you currently fall under?
How to Lose Belly Fat: Latest Secrets from the Research Labs, Part 2
Abdominal fat is now seen as a growing health hazard, an indicator and contributor to "Syndrome X," or metabolic syndrome. The risks of metabolic syndrome go far beyond a bulge at your waistline, and include heart disease, high blood pressure, high cholesterol, and diabetes.