No excuses!
You want a stronger and leaner body? Forget your excuses and go for success!
It’s just too easy to make up an excuse to not exercise. While skipping exercise once won’t derail your journey towards a fitter and more healthy body, making it a habit will. And even though nowadays it feels like we have less time than ever, that doesn’t mean that exercise should be at the bottom of your to-do list. Follow these five tips to transform your weak procrastination into kick-ass motivation.
Excuse #1: I don’t have time
It’s an attractive scenario: you don’t have time to exercise, so you might as well cancel your membership. However, that doesn’t exactly ring true. Research from the McMaster University in Canada showed that just 20 minutes of exercise two times a week can already lead to a significant increase in fitness. And how much is 40 minutes per week really?
The secret is a burst of high-intensity effort, followed by a one-minute rest. For a short workout that is a brilliant way to build muscle mass. And there’s nothing better than a barbell complex. That is a simple series of exercise performed after each other without putting the barbell down.
Want to try it out? Do 5 to 10 repetitions of the following barbell exercises without putting the bar down in between: deadlift, bent-over row, push press, back squat.
Excuse #2: I’m always tired
If you are tired from all your daily activities, every extra initiative seems to be an incredible challenge. The solution is almost too obvious.
Sleep is crucial, but often neglected. And the quality of your sleep is just as important as the amount of hours that you sleep. To sleep better try to avoid blue light in the evening (televisions, computers and telephones), because it suppresses melatonin, the hormone that makes you sleepy. And buy some blackout curtains! Deeper sleep will lead to you having more energy during the day.
Try to embrace the morning as soon as it starts – sunlight is the best source of vitamin D. Use every opportunity you have to get into the sunshine. Vitamin D is important for the immune system and to maintain strong muscles. You can consider taking a vitamin D supplement in the winter to make up for the decrease in the duration of daylight.
Excuse #3: I don’t have money
Whether you have no money for a membership, or you stay a lot in hotels, it is very tempting to not train at all because you don’t have access to, for example, a squat rack or a bench press.
But people can squat, lunge, push and pull, and move in a space of about three meters. They are our basic movements and you can perform them without any special equipment. You can create a workout by combining these exercises and performing them everywhere.
For an effective training session you can try the classic CrossFit workout Cindy. That consists of 5 pull-ups, 10 push ups, and 15 squats, that you have to do as often as possible in 20 minutes. If you don’t have a pull up bar, then throw a towel over a sturdy door (to protect your hands, not the door) and get to work.
Excuse #4: I’m always busy
Maybe you think that your single friends have unlimited time to spend training. It might be that that’s partially true, but it’s still no excuse to not go at all if you have less time.
Sacrifice everything that isn’t a productive use of your time. If you can’t go exercise because you’re spending all your time playing on your PS4, then you need to re-evaluate your goals. And also ask for support at home – explain to your partner why you want to go train. Remember this is a two-way street, so make sure to create as much free time for your partner as you get to go train.
Eventually you’ll be able to combine everything. If you make your training a family activity, you can train during normal hours and set a good example for your children to follow. Try out taking them with you to the park to kick a ball around or run a couple of laps together.
Excuse #5: I have an injury
Who doesn’t? But if you don’t want it to prevent you getting fit, then don’t complain about it but fix the problem.
If you are still suffering from a lingering injury, then it is pretty likely you haven’t run through a proper recovery program. In that case, your first step would be finding someone who can help guide you through a recovery program. There is always something you can do, but usually it is so simple nobody really does it – most of the time you don’t need to train with heavy weights, or run for miles. But to see progress, you do need to work hard. Balance training is challenging and tests you stability while strengthening the underlying muscles. Muscles that are often the cause of injuries and pain.
Never had an injury? Then make sure you get a good warm-up before every workout and it should stay that way.