So, I recently did a consultation where someone asked me “How often should I workout?”
And I have probably gotten that question with 95% of my consultations. No surprise everyone wants to know if they are doing ENOUGH or if they are doing TOO LITTLE.
The absolute honest answer here is; you should never have a day you DON’T exercise.
I know you’re super bummed by that answer.
You don’t do enough… ah hell.
Don’t worry though, I promise I’m not going to make you do HIIT, weight training or plyometric work 7 days per week. But I am going to give you a couple of tools to make sure (even with a busy schedule) that you get in some form of exercise 7 days per week.
Many people have their weight training routines that they do 3, 4, 5 and sometimes even 6 days per week. But then for the other 1, 2, 3 or 4 days that are not “workout days” they do NOTHING.
That’s right, NOTHING. That really is unacceptable.
Most of us have jobs where we spend the day sitting, we absolutely need to get up and move EVERY SINGLE day. And that statement is not to excuse those who have active jobs either, you need to make every effort, as well, to do some extra exercise.
You can’t lift 3-5 days per week and expect that you don’t need to do anything else to follow up those workouts.
So, what can you do to make sure you keep active?
Glad you asked, cuz I have two suggestions that are very easy to put into action…
The easiest way to make sure you are doing something active every day is to add 20 minutes of short cardio into your DAILY routine.
And I don’t mean for you to do 20 minutes of cardio then ignore that you need to go the gym and still weight train.
Also, this cardio should be put to good work because it’s only 20 minutes. So, ramp up that heart rate. If you are out for a jog, throw in a few sprints. Don’t do 10 minutes then leave and do another 10 later, just get 20 minutes, start to finish.
And if you have time, DO MORE.
I hear a lot of chatter about “over training,” is it really a problem though?
Yeah, for the NFL, Collegiate sports, body builders and other top tier athletes. But it’s really not much of an issue with the general population.
IF you are crushing it in the weight room and getting consistent cardio 7 days a week, then yeah over training is a possible issue for you.
Finally, there is no excuse for skipping 20 minutes of cardio every day. I don’t know a single person who is so busy they can’t find time for 20 minutes. Maybe just step away from Facebook for a minute.
Not sure what you should do for 20 minutes today. Happy you brought that up, as well.
Here are a few things you could do…
Incline Treadmill Walk
Walk up and Down Stairs
Step Ups on a Stair (you only need one)
Run In Place/Around the House
See what I did there? Now you have no safe place where you “can’t” exercise.
If you ever say you don’t have time or can’t find time to exercise you need to message me because I have so many exercises that you can do from the comfort of your home, or office, that you would never need a gym membership.
Or you can just check out my e-book that has a ton of workouts that can be done from ANYWHERE. Plus it has lots of videos of exercises in case you are unsure of how to do a particular one.
Carefully Plan Your Workout Week
If you are SOOOOO busy you just can’t workout then you need to really spend a little time and re-prioritize your health. Then take an hour out of your Netflix time and create a plan.
(By the way once you have created your plan, and get back to Netflix, I definitely recommend binge watching Narcos, amazing… moving on)
Now, pick one day that you have off take an hour and plan how the next 4 to 5 weeks will look for your workout calendar. Or I can do the work for ya and you can use this calendar that I am implementing for my clients.
Just download and print the calendar. Write in the days AND times that you are going to work out.
Once you finish the calendar FOR THE MONTH, then tape it up some where you will see it EVERYDAY. Maybe to the fridge, your computer screen, the back of your iPhone, or your bathroom mirror.
If it’s still not getting through to you then have someone at home or work tape it to your face every morning.
Finally, stick to the damn thing, because why make a goal for it to just wither away and die?
I love calendars like this because we can really dial in a busy week, add fitness to it and really stay accountable to being more active.
I am going to create a resources page and once I do I will update this calendar for each month that way everyone has access to the easiest accountability tool EVER.
Alright, there it is I answered your questions. Workout EVERYDAY. Just do something active for about 20 minutes on top of whatever fitness plan you are following.
Your job today is to give me 45 minutes. 20 Minutes to get in some cardio, then another 25 minutes to plan your fitness for the month.
Then your job tomorrow is to just start. Exercise is just like anything else in this world, if you say “I’ll start tomorrow,” what that really means is I won’t do anything today and I might not do anything tomorrow either. So just get it done! And good luck.
If you get a chance leave a comment below or like my Facebook page at Facebook.com/TrainARC and if you have any questions on what you should be doing, how to create a great goal, what interests you in the fitness world, or just have suggestions for my next Netflix binge, let me know.