November 12, 2013, Jon Boldireff
People give lots of reasons why they don’t work out or stay fit. Let’s tackle one of the main ones today: no time. It’s easy for me to preach and say “I can dedicate 4-6 days a week to workout 1-2hrs a day, why can’t you?” I understand that:
a) it’s part of my job to stay fit, and
b) I’m already at a gym so it’s easy to squeeze in a workout whenever I want.
So, I live a lucky life (other than being Mr.Glass). You don’t need to train 12hrs a week to get into shape. It comes down to the classic “Move more, eat less” skit from Mad TV (http://www.youtube.com/watch?v=VKs0oEIVOck). Be more active and eat less calories and you’ll get into better shape. We won’t talk about the calorie side today as it gets repetitive. Just know that exercise along doesn’t make up for the 13 “mini” Halloween candies you ate before noon. Let’s focus on moving more. The sessions I offer as a personal trainer are an hour long. If you add on the time you take to drive to/from the gym and the time it takes to shower, you need to set aside 1.5-2hrs for this workout experience. Everyone’s situation is different, but if you REALLY want to change, then you’ll make fitness a priority. I see doctors, lawyers, teachers, nurses, accountants… all sorts of clients! Some have kids, some are retired, some have multiple jobs. They make time. This post isn’t about shaming you into working out though. Let’s talk about things you can do to get a workout in at home.
The great thing about working out at home is that you can do it when it’s convenient. You may need a few items or you could just do bodyweight training. Things you may need:
– Workout equipment (a few dumbbells, resistance bands, a kettlebell, exercise ball, TRX etc)
– a stopwatch
– open space
– reserve a time to train***
Out of all of these bullets, reserving a time to train is the most important. It’s wayyyy to easy to skip a workout and do other things around the house if you don’t plan to train in advance. Remember procrastinating for exams in college? “Ohhhh I can’t study in this mess. I should really vacuum.” Pick a time and stick to it. If you’re running short on time, just do a really intense 30 minute session. It’s better than a zero minute session and sometimes better than a slack 60 minute session. Here are some exercises that you can build a workout around:
-Squats
-Pushups (different hand placements, surfaces)
-Lunges (multi directions)
-Burpees (variations)
-Core work
-Rows (varations)
There are so many variations of those exercises that you’ll never run out (Google/Youtube). Sets, reps, and REST will make or break your work out. You should feel like you worked hard. Here’s a sample workout you can do if you live in an apartment. Perform as a circuit:
Squat X 15reps
Pushups X 10-20 reps (modify to knees or elevated if need be)
Reverse lunges X 10/side
Alternating leg lifts X10-15/side
Alternating 1 legged burpee X10-20reps
Band neutral grip row 10-20reps (attach band to couch or door knob)
Run 2 sets of 1 flight of stairs
REST 2 minutes and repeat 2 times!
This workout isn’t meant to build loads of muscle, but it’ll get/keep you in better shape. You always have to think intensity. If it feels like it’s getting easier, then it’s time to: increase reps, decrease rest, increase load or difficulty, add more exercises.
There you have it. No more excuses. Work out at home for 30min 2-6 times a week and you’ll feel a lot better about yourself. Next time, I’ll talk about the TRX and how it can be used for beginners or for an advanced person. Also, how you can use it at home or on the road.
I’ve been lucky enough to be contacted by Martin Koban to do a review of his book “Beating Patellar Tendonitis.” Once I finish his book, I’ll be posting a review of it on here as well. Lots to look forward to! Now, go train and have fun doing it! You’re one day closer to feeling and looking better.
