If losing fat and changing your body composition is important to you, then carve out one hour a day and you can make it happen. Thirty minutes of cardio training and thirty minutes of resistance training is all the time you need. The nutrition component of my Get Fit, Lean program is of course a twenty-four-seven thing. Every minute of the day you’re either stressing your body through intense exercise, which elicits your adaptive growth response, or you’re rebuilding through good nutrition, rest, and recovery. In either case, the right fuel is important around the clock. My complete nutrition plan and workout plan is all covered in my soon to be released book, Get Fit, Lean, and Keep your Day Job.
Back now to finding that elusive lost time. If you look hard enough, you’ll find it. For several years, I worked East Coast Time while living on the West Coast, which meant my workday was 5:00am to 1:00pm. I woke up super early then went to the gym after work followed by shuttling my kids around, making dinner, and helping with homework. I’d then try to get to bed at a reasonable hour. I recently changed jobs and now work 9:00am to 5:00pm, so I’m now going to the gym before the office. I not only work full time, I’m an involved father of two, Boy Scout leader and assistant football coach. I’m a very busy person but never miss my hour a day in the gym because I’ve made my work out is a priority.
You only need sixty minutes. Cut out an hour of TV, web surfing, or whatever non-productive pass time you might engage in and devote that time to the your fitness. Make your training a priority and you to will find the time. Then, optimize that precious hour in the gym with single-minded focus and train with intensity. Treat every training session like a business meeting, not a casual social activity. Serious cardio means getting your heart rate up and sweating for thirty minutes. Weight train with focus and intensity, push every set to failure, and you’ll quickly find that thirty minutes is more than enough time. If you focus on the business at hand and don’t stand around chit-chatting, then fifteen to twenty minutes of resistance training is all you need. Learn to train efficiently and your total gym time can be one hour, including a shower and changing. My book explains how and why this works.
No more excuses. Not enough time in the day is not a valid excuse. Re-establish your priorities and you’ll find that you do have the time to work out.