Workout For Busy People


I Am Too Busy To Go To A Gym, Therefore I Go To A Gym

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I Am Too Busy To Go To A Gym, Therefore I Go To A Gym

I work from home. You’d think this would give me more free time to workout, right? Wrong. If anything, I am even more pressed for time, I manage to work more hours, and still struggle with time management. I also get a little bit stir crazy. That’s why, through all the hustle and bustle, I manage to make time to go to the gym.

Getting out and to the gym not only helps me maintain a healthy physique and overall good health, but it’s also good for me to get out of the house and break up my day a bit (I work long hours) by focusing on my workout routine instead of plain old work. Instead of looking at my workout like a chore, I look at it as a treat, where I can get in tune with my body and release stress and energy. My time in the gym is my “me” time, and as cliched as that may sound, it helps keep me sane.

Also, by going to a gym I am able to use their equipment. It’s kind of a no-brainer for me, and I like that. On the day I work my upper body, I use the “arm equipment”, and on the day I work my lower body I use the “leg equipment”. I have no machine maintenance and no worries about storage.

I found a gym that’s a good mix of people — all shapes and sizes, all levels of fitness, and friendly patrons. My gym also has a wide variety of equipment, classes, and good hours– hours are important so I never feel pressed or rushed if I don’t make it at my normal time.

Workout Plan or Routine Workout ?

To help you stick with working out and to keep from getting bored, learn new moves, incorporate new exercises and classes, and switch things up a bit. Even if you decide to stick with the same workout, something as small as switching up the days you do certain exercises and increasing weight /time or even what you wear can all make the difference.

This workout plan / workout routine for the gym, can be tailored for 5-6 days, or pretty much anyway you want. It works for weight loss, muscle gain, and is good for women or men.

The amount of weight you use depends on your fitness level, so start small and work your way up. Women, don’t worry — you’re not going to bulk up by normal weightlifting; you’ll tone up, build strong bones, and feel great!

It’s important to know that your muscles need 24 hours of rest in between workouts, so if you work a muscle group one day, let it rest the next.

Weightlifting and Cardio Workout Plan

In my routine, I usually spend 3 long days at the gym and then 3 shorter days, because I choose to work my entire body on alternate days. If this does not work for you, try to work on group one day then one the next, then alternate that on subsequent weeks. (I like to switch to that schedule once in a while just to shake things up.)

The following schedules are for weightlifting — I do cardio every day, although I take off Sundays. I alternate between swimming, jogging, the elliptical, dancing, and I walk daily. I also take a Yoga / Pilates fusion class 2-3 times per week, depending on when it is offered.

Example 1

M: Full Body T: Off W: Full Body Th: Off Fr: Full Body Sa: Off Su: Off — Repeat weekly

Example 2

Week 1: M: Upper T: Lower W: Upper Th: Lower Fr: Upper Sa: Lower or Off Su: Off

Week 2: M: Lower T: Upper W: Lower Th: Upper Fr: Lower Sa: Upper of Off Su: Off

Week 3: Same as Week 1

Week 4: Same as Week 2

Full Body = Both Upper and Lower Body Weightlifting Exercise

Upper Body = 3 sets each : lat pull downs, dumbbell front raises, bicep curls, tricep pushdowns, dumbbell shoulder raises I also use the pull up bar, which works my arms and my core! (Abs are really made in the kitchen.)

Lower Body = 3 sets each of : squats (with or without weights), seated calf-raises, hamstring curls, dumbbell lunges, leg press

Remember to talk to your doctor, stay hydrated, keep track of calories, and to warm up and cool down.

Cardio: The key to cardio is changing the intensity. Trudging away on the treadmill is futile, and will probably cause frustration and boredom.

I start by hopping on the treadmill and warming up with a walk, and then ease into a light jog. I vary my jog with spurts of running and then go back to walking. This teases my muscles and helps build strong bones. I do this for a total of 30-40 minutes, with a 5 minutes walking warm-up before and after. Over the course of the week, I increase intensity and time, although if I an doing a full body workout I tend to stay closer to 30 minutes.

When I swim, I swim for approximately 30 minutes, going the length of the pool, and every other lap or so I change into a new stroke.

Stretching: I stretch after each workout, and my Yoga / Pilates class keeps me flexible and strong.

I dance while I am on the phone, and will often break out into Pilates or Ballet moves during phone conversations, or stretch while reading a book or watching a movie. I pli? at random times, hop on my elliptical if I am bored, walk daily, and take Sundays off.

The key to my workout plan, and why it helps me stick to the gym, is that it is very flexible.

It probably sounds like I spend a lot of time in the gym, but it doesn’t take any more time out of my week than things like watching TV, chatting on the phone, or doing my nails.

Oh, and what about those crunches? I don’t do them.

Have fun exploring variations on my workout routine, and soon enough you’ll see what works for you. Happy sweating!

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