No Time To Exercise? Train Just Twice A Week & Get Better Results!
I take my hat off to you busy parents. How you manage to juggle being a taxi, cook, master negotiator and peacekeeper on a daily basis baffles me. Let me show you how can get in shape with only two sessions a week!
Right then. So firstly I want to put myself slightly in the firing line
I specialise in helping busy parents get in amazing shape around their hectic schedules, so on a daily basis I train mums ready to pull their hair out because their young children are doing their head in
Being a busy parent makes getting in shape SO MUCH HARDER... but not impossible
It's very, very easy to say that the reason you're not exercising or the weight you want to be is because of you're children
BUT, I'm afraid it's an excuse
And I know I now look like an ***hole, but it's true
Let me explain why:
1. Every human being on the face of the earth can train twice a week for 30 minutes
2. People aren't overweight from lack of exercise
If I've thoroughly offended you, please feel free to aggressively write to me at Ben@thisisafakeemail.co.uk
If you're still with me, let me show you how to finally get back into that summer dress from 2007
THE QUICK-FIX WORKOUT
Let me tell you something, for a busy individual, exercise is a POOR way of getting leaner
I know that might go against everything you've ever thought but it's true
Say you find a free 45 minutes before the school run, so you go to the gym. You put your stuff in the locker, quickly stretch then hop on the cross-trainer
You're going at a pretty steady rate for 35 minutes playing Suduko on the interactive screen when you realise what the time is and tear out the room like you're being chased by an invisible hitman
Let's be generous and say you burnt 280 calories
That's awesome, good job!
BUT.. You've made zero dietary change..
Let me put it into perspective
It will take you 35 minutes to burn 280 calories & less than 2 minutes to eat it back
From a fat loss perspective, it's a complete waste of time to exercise to burn fat if you're eating too much
It would be like working an extra shift to make more money, but every day on the walk home you drop your wallet
You're not going to get very far!
Instead, your goal should be to:
Exercise to get toned and strong
Eat to get lean
That's your winning formula
You can't outrun a bad diet, just as you can't get strong if you're sitting on your ass all day
Exercise is a great way to increase your energy output, but on it's own it's not enough!
What you need are quick, 30 minute workouts that you can do to get you as toned and strong as possible..
Easy. Here are 5 for you!
THE ULTIMATE DIET FIX
So hopefully by now, you can see that your fat loss goal comes down to what you're sticking in your mouth
Lack of exercise isn't the reason people are overweight
Eating too many calories for a long period of time is
Your goal is to eat LESS food on a daily basis
Notice how I didn't say "eat better"? But eat less?
Eating better good doesn't necessarily result in fat loss
If you swap your morning Cocopops for porridge with peanut butter, dried fruit and a protein shake. You may be eating more nutrients, but you're also eating 4x the amount of calories
9/10 when I have a client in front of me, their diets never usually that bad. All it needs is some fine-tuning
I'm going to give you some very, very easy advice;
Don't start a new diet. Just eat less of what you're currently eating.
If you're thinking "but I don't eat much now!" - Then take a long hard look at your diet and see where calories are sneaking in
If you don't eat much but drink 2 large wines of an evening you've hit the jackpot!
Also please don't think I'm telling you to eat rubbish food. I'm simply saying that your goal is to reduce your daily consumption. 80% of that should come from healthy sources (:
Here are some very raw guidelines to follow:
HOW TO FIND TIME
I nearly didn't write this chapter
The truth is if you want it, you'll find time
Let me give you an example using my own life. My mentor wants me to phone up 50 businesses in my local area and offer them free bootcamp passes - I'm new to the area and he wants me to be known and create some networks
BUT. Just like 99.9% of planet earth, I couldn't think of anything worse than cold calling strangers.. even though I'm not even selling anything!
On my to-do list right now, is a big "phone local businesses" - and I can feel myself trying to put it off. I'm almost biding time until it's after 5pm and I can play the "It's too late" card!
The truth is I've had time all day. I had a 25-minute drive earlier and the truth is I haven't been more than 2ft away from my phone all-day!
It's because I don't want to, not that I haven't had time
And it's no different to people who struggle to find time to exercise
Let me list off the 20 most common reasons to not exercise and let's see how many you've told yourself in the last 7 days:
I don't want to be sweaty for school pickup
The gym will be too busy
I hate training at home
There are no good classes on
I have too much on today
I hate training in winter
I don't want to be smelly at work
I need my sleep
I was looking after the kids
The gyms too far away
I hate driving in rush hour
I'm too tired
I have other priorities today
I forgot my headphones
I don't feel like it
I don't like exercising on my own
I hate running in the rain
I feel intimidated by fitter people
I'm not motivated
Exercise is boring
Some of those reasons are totally valid, but that doesn't mean there's not a way around it
I complete;y agree that driving to the gym at rush hour sucks, but what's stopping you from squatting for 10 straight minutes in your living room?
Or doing pressups when your kids are eating dinner?
I'm not saying it's perfect, but it's something!
I always say to my clients; "imagine I was going to give you £1000 if you trained every day this week"
Do you think they would find time then?
100%! Because it's now a priority.
Always remember:
Now. I've got some businesses to call!!
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