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NUTRITION

Eating natural foods, taking the time to plan meals and snacks. Pre-planning is the key! Low carbs, lots of protein, healthy fats and plenty H20

Supplements & Drugs; none!

WORKOUTS

Strength Training; Mon, Wed & Fri doing big compound exercises that hit the big muscle groups.

Cardio; currently none.

Next Weigh in:


11/11/13

ReBoot Stats

CURRENT STATS

Weight: 287lb

Body Fat: 44.7%

Muscle: 25.1%

LOSS/GAINS

Weight: - 21.6lb

Body Fat: - 3.3%

Muscle: + 1.6%

START STATS

Weight: 308.6lb

Body Fat: 48.0%

Muscle: 23.5%

DISCLAIMER

Before you start any exercise program or change your diet please contact your doctor before doing so.

Train safe! Eat healthy! :-)

“I Just Don’t Have the Time to Workout 3 Times a Week!”

gold-clock

Have these words ever been uttered from your lips? I know I said them once upon a time, but now I know that they were just a lame excuse, so that I couldn’t blame myself for not doing what needed to be done.

All of us have 24 hours in a day, that’s 168 hours a week if my math is correct (of course it’s correct, I used a calculator! ha ha :D)

So can we really say that we can’t take 3 hours a week from our 168 hours a week.  Ok let me exclude sleeping from that;

So if I take 8 hours away from a day; 24 – 8 = 16 (and yes I’m using the calculator again) so that’s 16 active hours we have, per day. So that still gives us (16 x 7 = 112) 112 hours to work, rest and play.

Ok lets take out work hours, I’ll use a simple 9am to 5pm for this. 9 to 5 is eight hours (duh!), so;

16 – 8 = 8

8 x 7 = 56

So we still have 56 hours a week to play with, and all we need is about three 45 minute sessions or three 60 minute sessions per week.

The I-don’t-have-time excuse is not going to fly! We might as well say, I don’t want to do it and I have got time to blame.

Blame shifting is now an art form for human beings, this is because us humans have been doing it for along time now;

EXAMPLE: Woman eats forbidden fruit.  Woman BLAMES the serpent. Then Man BLAMES God because God gave him the Woman.

Ok let’s get back to the point, you do have time to workout and if you are making an excuse because you are afraid of failing then I (and many bloggers like me – check my blogroll) can help you start right and not fail.

But if your excuse is because you are lazy and ‘Just don’t want to’ then no one can help you, you have to want change, it can’t be forced.

When I started this journey of discipline I had to make the time, I am not just ‘over-weight’ but I am obese and to make any real change means that I (we) need to make a serious commitment with self and take the steps to make that change.

At first I found my time in the mornings, I started to wake up at 4am (and still do) to complete a workout. I did this from January until August 2008, and since then I have been working out in the gym in the evenings.

It takes commitment and it takes prioritizing what’s important.

How much do you want to lose fat?

You need to really want it!

I hate to sound cliché but, we don’t get fat over night, so how can we get fit over night? We can’t!

Here are my top tips for you surviving this attempt to finally lose that excess fat that you have been carrying around and not making this another failed New Year’s resolution.

1. EDUCATE yourself on proper fat loss (exercise and diet) search Discipline or Regret, here you will find timeless fitness principles and NO fad, crap I-hate-the-hell-out-of-them diets that promise fast fat loss.

2. SET GOALS, if you don’t set sold goals and plan your path to success, then you won’t get there. Check out my article on the SMARTER Principle and set some goals that you can see and achieve!

3. HABITS, slowly but consistently make little habit swaps; swapping bad habits for good habits. Read more about this here.

4. ACCOUNTABILITY, get some support, tell someone that you feel comfortable with and can receive correction from. Also a friend that will tell you your errors because they care.

5. SUPPORT TEAM, your family, friends, doctor, other people that want to blast fat. Don’t go it alone, you have a better chance of success if you have support. This support will encourage you and keep you going. Read here about my support team.

I hope this helps, drop a comment if it does. Take care and YOU CAN DO IT!!!

Comments

Comment from Irene
Time January 16, 2009 at 5:15 pm

Ha! I am so with you on this one. I am sick of the excuses I hear about “I don’t have the time”. Give me a break! EVERYONE has the time. You just have to make time.

Funny, I posted something a bit similar on Wednesday.

Comment from Andrew
Time January 16, 2009 at 5:44 pm

Great I’ll be over to LosingIrene.com first thing in the morning and I’ll check it out, but now my son is screaming the house down for daddy, that’s me!

Take care,
Andrew – the only man who isn’t an A****** :-) ha ha!

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