No Time For Exercise?

It’s interesting, I tend to hear the excuse “I don’t have time to exercise” a lot.   I realize we all have busy schedules, but this excuse doesn’t sit too well with me.  When I really start looking into people’s schedules and asking questions, I really can’t find any reason why someone couldn’t spare an hour, half-hour, or even just 15 minutes of time for their health and well-being.   Instead, some would rather choose to watch TV or surf the internet with their spare time.

I guess it all comes down to making the choice to want better health.  It’s not always easy making this choice, especially after a long day at work or running the kids around to school, sports or whatever else they’re involved in.

I know how hard it is to try and get motivated after a long day at work.  I work 10-hour days, with an hour drive each way, going to and coming back home each way.  This makes up for a 12 hour work day for me, and the long drive in rush hour traffic just wipes me out coming home each day.  I can’t find the energy to work out before I get ready for work at 4:30 am, so the only option I have is to make time when I get home sometime after 6pm.  It normally takes me at least 30 minutes to get in the door, get changed and try to get myself energized enough to start a workout.    I try and start my workout by 7pm and have it done by 8pm so I can cool down, eat dinner, and get ready for bed by 9pm.   Then I start the whole process over again the next day, until I hit the weekend.

It’s not always easy, but it’s a choice I make for myself and my fitness goals.  It takes hard work and dedication, but there’s nothing more gratifying than success with your goals, especially when it comes to your health.

Just remember, all that working out won’t do you much good if you aren’t eating towards your goals either.  Whether you want to loose weight, gain muscle, or whatever your goals are, your eating is the most important part of the equation.  The Ketogenic (keto) diet is my current choice for weight (fat) loss.  Now that I have the food plan in place the exercise has definitely complemented my goal for fat loss.  There are so many different options out there, but for me the keto has been the only plan that has targeting hard-to-loose body fat.

It’s all about making the choice to eat better, then adding exercise to complement what you are doing with your food plan.  Set your goals for both and stick to it.   Make the choice for you and your well-being long term, you’re worth it!

 

 

Body Beast Workout Review

A while back, I started a new workout program from Beachbody called the Body Beast.

This was an intense workout program with what I consider a cardio/weight lifting base platform.  In other words, the program has a lot of weight lifting moves (love it), but delivers each exercise with a general fast-paced circuit feel.  With the workouts, you move quickly through each exercise with little rest in-between, completing super sets, giant sets, progressive sets and combo sets.  At times, I find myself struggling to switch, add, or remove weights in time for the next move.  This program tends to really pace you through most of the exercises, keeping your heart rate up and cardiovascular system cranked up.

Depending on what your goals are, this may be a great workout plan for you.  Even if you are not interested in building more muscle, this plan will definitely strengthen you up and add more definition to your body.  The majority of the moves are basic enough for a beginner, but In my opinion this plan is better suited for someone that has been training for awhile and has a good base knowledge of body part-specific moves and weight training in general.

So far, here are some of the things I like about the program:

  1.  As I mentioned, the program has a lot of specific weight training moves, so it’s great for building strength and muscle mass.

  2.  The food plan is laid out in an easy to understand format.  I really liked that!  After years of training, I fully understand now that eating right according to your goals, with the appropriate amount of calories and macronutrients, is crucial for success.

  3.  Pop in a disk and follow along, it’s really that simple.  If you can get past some of the silly things the instructor (Sagi Kalev) says, like “your’re going to get huge” or “you’ll need to buy a bigger shirt” you can just move along through the program.  Sometimes It just makes me laugh….I personally think he’s pretty funny, but some people might think some of the things he says is really dumb.  I even mock his little sayings around the house after my workouts and the kids get a laugh out of it.  I guess you will have to get the plan to understand what I’m taking about!

  4.  The exercises really punish each body part that you workout.  This is a love/hate thing for me, but if you want results, this is what you need to do.  It’s really not about lifting heavy weights, it’s about using proper form and moving up in the weight range for each move.  If you do this, you will get stronger and add muscle (providing you are eating right).

I’ve been working out regularly for years. Although I am older now and my goals and priorities for my body have changed a lot, I believe this workout plan is best suited for someone who has been training at an intermediate level, just to take advantage of some of the more difficult moves.  I don’t want to discourage beginners from this plan either.  If you feel pretty comfortable with your body and are prepared for a good challenge, then give it a try, I don’t think you will be disappointed.

Here are some things I learned through with this program. First off, I unfortunately miscalculated my caloric intact and didn’t realize this until over half-way into the program.  I’m really disappointed in myself for this because I miscalculated about 500 calories in my daily food intake.  I believe this was a costly mistake and limited my progress.  In the plan, Sagi has a specific calculation that needs to be done according to your goal with the program. For some reason, I didn’t calculate the last part of the equation that accounted for the caloric intake to maintain your weight.

I actually did maintain my weight throughout the program, but through the first two stages of the program you advance from the “Build” stage to the “Bulk” stage.  During both of these stages you should be able to start putting on some weight, which in theory should mostly be muscle added.  My weight did go up almost 5 pounds at it’s peak, so I can assume my food intake was fairly close.  My body fat also moved upward a little too, but it wasn’t drastic.  I seemed to hold a + or – .5% so far to this point.  Now that I am in the last stage, I should be losing more body fat because you drastically cut the carbohydrates out, in comparison to the first two stages.

One thing to remember about this plan is that the workout schedule is on a 6 day on, one day off rotation.  Honestly, this has been hard for me to maintain.  This has also probably inhibited my progress, as I have been consistently only maintaining 4 to 5 days of training each week.  Also, I started this program in late November and hit all the Holiday’s along the way, so that really messed me up too.  Between eating outside of the plan and taking in alcohol occasionally, I set myself back.

 

Click on the picture below to purchase the Body Beast program:

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