Over the years, I have found that the number 1 excuse for people not staying in shape and not starting a workout routine has been..."I don't have time!"
Yet, those same folks somehow find ways to eat, brush teeth, dress up, put the make up on and even Facebook (yes, apparently thats a verb as well!). Here is a fun fact: The average user logs in about 12 hours a month---thats equivalent to 6 sessions of Tight N Tone-30 min circuits per week!!
Now, some may even argue that the above things mentioned are crucial for living....but I argue that some of those things are also habits acquired....much like a fitness routine can be implemented into a lifestyle.
And here's the best part...you don't even need to log in 12 hours a month to get in incredible shape, as a matter of fact you can get in amazing shape for 2 hours or less a week! Which by the way is 1% of your week ;) Although the secret lies in a very important element.....Consistency! Without it, you're like a hamster on a wheel...unable to leave the place where you started.
Here's how to get started:
1.) Pick a full body metabolic circuit that is 5 min long and you are able to do every day. Yes! Everyday is key (Unless you are sick as a dog) Consistency, Consistency! Here's an example set....by the way, over time this does become easier:
2.) Perform 2 sessions of 30min Circuits sets per week: Tight N Tone at Studio K-Fit is ideal for this, but for those that don't live close by, try to put together 8 toning/strength stations; 2 for upper body, 2 for lower body, 2 for core and 2 full body stations. Perform 30-40 secs at each station along with a 20 sec cardio in between stations (ie: jumping jacks, squat jumps, lunge jumps, burpees, quick feet, skaters---you pick...the idea is to maintain the heart rate up)
The intensity is supposed to be pretty high, yet the workout is only 25-30 min. Stop if you feel out of breath, catch it and continue with good form.
3.) Pick a 45 min to 1 hour fun cardio on the weekend. Bring the family along. Go for a bike ride, a hike or simply a walk around the neighborhood. The idea here is heart health; maintaining the heart rate up for a longer period of time. Another huge benefit to 1 long bout of cardio a week is that it increases mitochondria inside cells---which uses up fat as primary fuel source (Long Distance Running and Biking are ideal to increase mitochondria)
4.) Try to eat super healthy 80% of the times. Make 4 out of 5 meals as healthy as possible making sure to take in complex carbs, proteins, veggies, and fruits/antioxidants as often as possible.
5.) Sleep! Most of the positive gains from proper eating and training happens during your sleep...so make sure to make that a primary habit. I know sometimes its hard to make it an everyday thing...so aim for the 80% rule once again =)
The Combination of these 5 very feasible things will for sure get you to a healthier lifestyle. Its only 1% of your week.....
Do you have 1% to give??
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