THE BUSY PERSON WHO HAS NO TIME

NUTRITION:
At night sit down with your family and eat. Other than that, leave stuff like this in your car to grab and go. Get a gallon water jug too.
FOOD
TRAINING:
Way to many people look way to far into this. I admit if you have more time to train and can devote more specificity to training it helps, BUT if 10/20 minutes is all you got than it is all you got. If 2 days a week is all you can do than it is what it is. However to not do anything at all because you only have 10 minutes or 2/3 days a week is silly. You will continue to feel lethargic, not sleep well at night, burn calories and never get the emdorphine rush that comes with a quick effective work out!
Try this plan…..
Weight lifting options:
#1 full body circuit
(6 to 12 reps 10-20 minutes)
CHIN UP (or face pull)
DEAD LIFT VARIATION
OVER HEAD PRESS
#2 full body circuit
(6 to 12 reps 10-20 minutes)
DUMBELL ROW
SQUAT VARIATION
BENCH PRESS VARIATION
FAST BODY WEIGHT CIRCUITS:
Option A
(10 minutes) no warm up simply body weight squats 10 reps into / 10 push ups / into 10 Sit Ups 5-10 rounds (start slow, once you feel good after a little go hard)
Option C
(10 minutes)
Burpee 5 reps / alternating lunges 5 reps each / 5 dips on bed or bench / planks
AEROBIC OPTIONS
Option A:
10 to 20 minutes walking, jog or run. No texting. Push it.
Option B:
Hills/stairs or some sort of incline….
(walk or run them)
10 mins ( no warm up start slow then go hard as you loosen up)
CHECK THIS OUT…..
If you do 1 cardio option / 1 body weight circuit and 1 weight training option a week thats a total of 30 minutes. It may not be optimal, however not to be cliche but it is 100% better than nothing and you will feel WAY better about yourself and energy level wise.
Or maybe just start with 1 – 10 minute work out a week. Trust me it is worth it to find the short amount of time to do this now, rather than later on in life, spending your time with health care issues.
Good luck! Let me know if you have any questions!
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