No excuses of the gym, now you can stay fit without heavy gym equipment.
If you are looking to get in better shape, but have no time to hit the gym then I must tell you that you are not the only one to say “I just don’t have the time”. Between all the day to day hassle, it can be difficult to find the time to exercise.
Honestly, if you don’t have even 10 minutes a day to take care of your body, I think you are kidding yourself. “I just don’t have the time” is the biggest excuse ever.
I truly believe that everyone can find the time to exercise, but often fail to start for a number of reasons. One of the biggest reasons for failing to start a fitness regimen is lack of a plan. Like anything, if you don’t have a plan in place, you will fail to take action.
Here are three ways to make sufficient time for your fitness | No excuse
Starting with the most important factor of your fitness, you need to have a plan if you want to succeed. Take a good look at your calendar and look for a 10-15 minute window which is free. Book this time out in your calendar right now and label it “Fitness time”.
If you can’t do it like right now, then plan it for a couple of days later, but then DO IT! Never just make dates, you need actions too. If you see it in your calendar and get a reminder, your chances of actually exercising will increase 80-90%. Once this window is secured, you need to create a plan. In your first couple of days/weeks, stick to the basics.
Audit your time
Want to know a little-known secret? I think that ‘to-do lists’ are the biggest waste of your time. These lists are often filled with meaningless tasks that you can do without. Generally, people make a ‘to-do list’ because they falsify what they feel is important at that given time, but fail to see what really matters the most (your health).
These lists make you feel good because you get to cross or check off an item when you complete it, giving you a sense of productivity. I’m willing to bet that if you ‘audit’ your list, there are 2-3 things on that list that you could do without and exercise instead. Remember, starting slow will be the key to your success.
Limit TV Time
According to a survey, the average North American spends 21-30 hours/week behind a television. That is absolutely insane! Right? To put that in perspective, think about it this way – the average work-week is around 35-40 hours for most people. This means that some of you are watching TV close to the same amount of time as a week’s worth of work!
If you have ever watched Netflix and received the “are you still watching?” message, you are guilty of this. Think about the value than 20-30 hours of TV/week brings to your life; chances are it’s not much. Now, think about how this time could be better spent on countless other activities, including physical fitness. I’m not asking or recommending that you devote 20 hours a week to your fitness. I’m asking you to reduce your hours with TV.
Now that you will be able to make time for your fitness, here are some exercises you can do without any heavy gym equipment | No excuse
Running or simply walking
No expensive treadmill or elliptical needed, just your own two legs and a good pair of running shoes. If you focus 80 percent of your energy on cardio, you will see your body transform.
See all the runners and cyclists around, they’re not doing spot training, they do cardio, cardio, and cardio. Most of the people you see in magazines that have amazing abs, they’re runners, swimmers, athletes; they are not doing a bunch of crunches. How they got so lean? Their diet is clean, and they get a tremendous amount of calorie expenditure in their cardio.
Squats are one of the best exercises you can do. It’s easy to progress to more difficult versions over time; and in the meantime, perfect your form for best results.
What do you need to do? – Stand with your feet shoulder-width apart and put your arms out straight in front of you or behind your head. Begin by pushing your hips and butt back and bending at the knees. Look straight ahead and keep your chest up and back flat.
Your back should remain in this neutral position throughout the movement. Squat down as low as you can and then pop back up to the starting position by driving through your heels. Weight should remain on your heels throughout the exercise.
Push-ups work your chest, shoulders, triceps, and core for a complete muscle-building exercise. They’re a major deal, so don’t neglect them.
What do you need to do? – Place your hands on the ground slightly wider than shoulder-width apart and lower yourself until your chest almost touches the floor. Squeeze your glutes together and tense your abs as you lower and raise your body. Keep your elbows close to your sides to protect your shoulders.
If you can’t do a push-up, it’s easy to modify doing the same movement with your knees bent slightly and remaining on the floor or work up to push-ups by starting on an incline.
They help with core strength and may tone your midsection, but don’t obsess. They should be one small part of an overall plan to develop core strength, which is important for overall body strength and muscle building.
“Women who want a six-pack may be unrealistic sometimes, and I have to tell them, if you’re at a healthy body mass index and feel good, maybe your genetic makeup is not going to give you a six-pack.” And that’s OK.
What do you need to do? – Lie on a mat or carpeted surface for comfort. Bend knees so feet are flat on the floor. Cross arms in front of the chest. Lift your shoulders towards the ceiling using your abdominal muscles and pause at the peak of the movement.
Don’t lift your entire back off the floor, as this can cause back strain. Exhale and contract abs as you go up. Inhale and ease slowly back down until shoulders are flat on the floor. Don’t just plop backward; control the movement. Go for two to three sets of 10 to start.
Again, the back of the arm is a place where women carry weight genetically, and that may be the last place that some women lose weight, so watch calorie intake and get more cardio.
What do you need to do? – You needn’t use a dip machine or weights but instead, use your own body weight. Sitting at the edge of a chair, place your hands over the edge of the seat, keeping knuckles pointing forward.
With legs out in front bent at a 90-degree position and feet pointing ahead, shoulders are down and elbows are close to your side, slowly bend elbows into the 90-degree angle, lowering your butt towards the floor. Pause and return to sitting, keeping the pressure on the heel of your hands. Try two sets of 10 or until triceps fatigue.
There is nothing like “I don’t have much time for this stuff” It’s a matter of priorities only! Just like your office work, household work and watching Netflix is your priority, make your health your primary priority. You don’t need to give a lot of hours in the gym. Just give your 15-20 minutes to these exercise mentioned above and you will see your body transforming like a dream come true!