The No-Excuses Exercise Guide: Lesson 2.2

“How To Make MORE Time For Exercise”

…Even If You Struggle To Find 5 Minutes A Day

You’ve got 24 hours in a day, no more no less, so you’ve got to make the most of them. I’m not saying get up a 3 in the morning to workout, not at all. But if your routine dictates that you start work at 9 and finish at 6, that’s only 9 hours out of your day.

That gives you plenty of leeway to work out. Or does it?

Let’s say you have to get up at 7am so that you’re at work for 9. Why not get up 40 minutes earlier and use the time to workout before you start your normal daily routine? Yes it’ll be hard the first few weeks, but you’ll quickly get into a good habit and it’ll become normal.

“But I need that sleep”, you say. Well, go to bed 45 minutes earlier. Switch off CSI Miami and get your head down earlier. It’s a much healthier habit to go to bed earlier and get up early.

If you struggle to workout first thing in the morning I understand, it’s not easy and certainly not normal. Start slow and at a low intensity until your body gets used to the idea.

Personally I prefer to workout in the evenings after work. The important thing is that you develop a habit of doing exercise at certain pre-planned times.

Cut The Fluff

If you’re a busy professional you’ll probably have lunch and dinner meetings with clients. You’ve got to try and assess each client to determine whether they really need wining and dining, because in reality they don’t. See if you can hammer out deals on the phone or arrange meetings before lunch so that everyone is eager to finish up and get away.

Remember - If you’ve scheduled your training sessions into your week at the start then you need to fit everything else around them. If you’re working out on your lunch break, Monday, Wednesday and Friday, that leaves Tuesday and Thursdays for lunches and dinners with clients or long meetings.

Shorten Your Meetings

Michael Bloomberg, in his book “Bloomberg by Bloomberg”, talks about having meetings standing up at his company. Which he says cuts long drawn out meetings into very succinct, productive affairs. Cut the waffle and make up some time.

Get Exercise Whenever You Can – Even In Your Office

Take a quick 10 minute walk on your coffee break around the block, join a nearby fitness center and go for a swim or do a yoga session in your lunch break. You need to look for as many opportunities as you can to take exercise. Don’t waste time gossiping by the water cooler, get your work done quickly and efficiently so you have time to spare.

The key thing to remember is any exercise is better than no exercise, even if you can only do 15 minutes.

When you’re working at a desk, make sure you get up every hour and spend 5 minutes getting your eyes away from the screen, loosen off your shoulders, back and neck and sneak outside for a quick stroll, a breath of fresh air, and always walk up and down the stairs. Just keep moving.

When you do take a break, ask your colleagues if they need or want anything picking up to give yourself an excuse to spend a little more time moving around.

If you take a peak inside private offices you’ll often find exercise equipment such as dumb bells, exercise mats and the like. A good practice if you can find a private space, especially when you’re snowed under with work.

Get Your Family Involved

Your weekends are precious. You’ve got to make the most of them. The great thing is you can incorporate exercise and family time together. Get bikes for all the family and take a long ride in the country, you’ll feel great and blow away the cobwebs. If your kids are into other sports like swimming, join up to, or hit the gym while they do their training or take a walk outside. Don’t just sit around inside, think of ways to get everyone involved.

Try to something both days that’ll get you moving and active.

Do Work Around The House

If you’re not fit enough to exercise, you can start off by doing doing extra house work and gardening. It’s not enough to burn a significant amount of calories for fat burning, but is somewhere to start none the less. Trust me, digging over the vegetable patch for 2 or 3 hours is literally back breaking work. But mowing the lawn, trimming the hedges and scrubbing the floors is all good to, and will take your mind away from your day job.

Don’t Drive As Far…

Try this for a week. If you’re not at the stage where you can jog/run for a sustained period of time, park your car a mile away from your office, then walk in from there, you’ll need to allow an extra 15-20 minutes to do so. But the extra 2 miles of walking per day will do you a hell of a lot of good if you haven’t worked out in years.

As soon as you start to exercise, you’ll feel revitalised, you’ll have more energy and you’ll be burning fat and losing weight in no time!

Next Lesson: Easy Exercise Routines For The Busy Traveller

Yours For A Healthier, Fitter Body,

Ian Jones
Author & Editor
HowToBurnFat.co.uk

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