You know that maintaining an active lifestyle is one of the major top priorities in life. By taking care of ourselves, we stand a chance of being the kind of individual we strive to be at home with our loved ones, on the job, and in the community. However, it doesn’t mean that this is easy.
No doubt, work, in particular, will get in the way of working out. In fact, you will realize soon that there is a huge paradox going on and it becomes more obvious when more exciting and challenging a job becomes.
On one hand, you struggle to find the time to do exercise. On the other, you cannot avoid exercising as it is integral to become successful. Or you can have your very own home garage gym and keep fit without requiring too much time.
How To Become Fit Despite Having A Demanding Schedule
You need to select a workout which can be done almost anywhere, irrespective of whether you are traveling or coming home late from the office. So, ideally, this will be a kind of exercise which will not need a huge amount of preparation. Plus it can help in accomplishing major physical gains in a matter of short period. Some of the best choices are Tabata training, high-intensity interval training, running, and bodyweight exercises.
Can’t miss the big popular games and favorite TV shows? Rather than sitting on the couch with your favorite snack food, you can mix up a delicious blend of healthy veggie and fruit juices and do various exercises during commercials.
Try to use the dumbbells, bands or body weight and choose a fast exercise circuit. During the commercials, perform various exercises and reps as much as you can. You can use dumbbells, bands or even your body weight for the fast exercise circuit.
During every commercial, you can perform various exercises and reps as much as you like. From a 30-min sitcom, you get up to 9-10 minutes of exercising time.
Many people hate running, and that is fine. It is important that you become realistic and know what you like or dislike. One person’s running is another person’s weight training, yoga or dance. It is important to flex your self-discipline muscles with regard to exercising.
But you need to make it easier by selecting a form of exercise which is apt for your lifestyle, taste, and personality. If you are not sure what you like to do, then don’t be sad. You must not be afraid to experiment with many types of exercises until you get what works the best for you.
If you are a working mother, then a full day of work, making dinner, and running back of the kids can make you exhausted. However, you need to fight the urge to hunker down. Try to select a workout which helps you to unwind.
You can workout on a treadmill, dumbbells, a body weight circuit or bands. Now if you have a hard time settling down especially from the night time workouts, then you can do something calming like stretching or yoga. Even better, you can use the burst of the energy by spending time with your partner, which is what you need.
To becoming successful in work, collaboration is an essential aspect. However, when you are trying to motivate yourself by exercising on a regular basis (that too with enough intensity which matters a lot), competition has its own merits.
Nowadays it is possible to find competition matching your skill level in any sport or field. So, whether you are a beginner, elite or somewhere in between, there is always something for all of us. Go ahead sign up, set the goal and find out what it can do to you. If the odds are good then it can be the push that you need to keep yourself in the game.
One of the major reasons for why people skip a workout is either being busy at work or picking up the kid from school. It involves dealing with the given situation. At times, you can cancel the internal meeting, take some work home with you, so that you can hit the gym.
Basically, it is all about prioritizing. The truth is that you have to get out of the office at the time when it is necessary. Try to make a schedule (even you can write it down if it helps) and stick to it. Remind yourself that working out is a top priority worth keeping.
There is an old saying “If you don’t measure it, it doesn’t exist”. Yes! It is a slight exaggeration, but it holds some truth to it, especially when it is related to exercising. Make sure to keep a note on the calendar every time when you work out. You can add the workout session at the end of each week, month and year. This helps you to monitor your progress and find out areas to improve.
It is better if you measure your activity levels as it can help you to remain on track and realize when you are going to slip just before you completely lose the habit.
Frankly, you don’t need an hour or even thirty minutes to do an effective and complete workout. Doing some exercise is virtually much better than none. Heck, even a ten minutes can create a difference. You can easily catch some few free minutes in your daily life. So, with an efficient program which can frequently be done, speedy and short workouts can do wonders for both the mind as well as the body.
Winding Up
Try to squeeze in the schedule to workout wherever you are and no matter how much time you have with regard to bodyweight exercises. Also, you can use the assistance of apps which prescribes the best exercises to be done at your desk.
Author Bio :
Cathy is a fitness expert at garagegymplanner.com. She writes regularly on topics revolving around exercise and diet and helps educate readers on the best ways to improve their health and looks naturally.
(Image via pixabay https://goo.gl/FeuyYr)
Did you know that you don’t necessarily have to pick up a weight to get a good workout in? Using your bodyweight can be just as tough and rewarding. Here are some of the best bodyweight exercises for your body parts:
Very little needs to be said on this matter; everyone knows that the push-up is a great bodyweight exercise for your chest. The great thing about push-ups is that there’s room for alterations. You can drop your knees down if you’re unable to do a normal push-up. You can do clapping push-ups if you find normal ones too easy. You could even try one handed ones if you’re arong enough.
Also, you can alter the angle of your body to target different parts of the chest. Put your feet on a bench and do incline push-ups to target more of your upper chest.
Or, if you bring your hands in close and do a push-up, you’ll be targeting your triceps more. This is actually one of the best tricep exercises you can do.
For shoulders, you can do a variation of a push-up. It’s called the pike push up and starts off in the classic downward facing dog yoga pose. You then let your forehead drop close to the floor then push back upwards. It can be tricky to get the movement right, but when you do you really feel it in your delts.
Alternatively, you can do a handstand presses if you’re experienced and strong enough. Do your handstand up against a wall for safety and stability.
(Image by skeeze https://goo.gl/Pt5IEy)
One of the best exercises you can do for your back is the pull-up. It’s a simple movement that involves grabbing a bar overhead and pulling yourself up off the ground.
Of course, pull-ups are a hard exercise to do, and not everyone can do them. If you can’t do a pull-up, or don’t have any way to do on in the home, do an inverted row instead. This is a much easier exercise to do, and you can alter the difficulty based on where you place your legs. If you’re in the gym, you just need access to a squat rack or smith machine to do this.
Bodyweight exercises for the biceps are similar to the back. The best one is called a chin up. It’s like a pull up only you grab the bar with an underhand grip. Plus, you should focus on using your biceps to curl your chin up over the bar.
Likewise, you can do inverted chin curls, which are similar to the inverted row. But, you grab with the underhand grip and use your arms to curl your body up. This is an absolute killer, and your biceps will soon feel pumped.
The best bodyweight exercise for legs is squats. Doing loads of squat variations is a great idea to build leg strength without needing weights. You can do jump squats for an extra challenge, or one legged squat if you feel up to the challenge.
Another favourite bodyweight exercise is the lunge. There are many lunge variations that are fantastic for strengthening legs and building muscle.
Need a new leg and butt routine? Try this short and highly effective workout for your legs and butt. Perform this workout routine one to two times a week week in addition to cardio intervals. Do two to four total rounds and it will have your legs, hamstrings and butt toned. These exercises will give leave your legs looking sculpted and strong for the summer. If you need more of a challenge simply hold a weighted medicine ball or wear ankle weights during the exercises.
Got 5 Minutes? Want better better legs and a better butt? Try This:
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Check out Chad (Ochocinco) doing some body weighted pull ups! He's def training it right because with the legs straight these are hard!
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