What is a good fitness plan for someone who is extremely busy?Fitness program + Meal Plan + Routine + Accountability. No excuses.
I lost 10 lbs in a month, and I'm not fat to begin with, just a little excess chub, aka "Dad Bod."
have a baby boy at home, so I can use watching him as an excuse for not working out if I choose to. He's one of my several excuses, among, "I'm too busy"for letting my body go to waste.
Here is how I got past my own excuses and laziness:
1. A fitness program - some exercises I do every day
2. Meal plan - Every week, have meals planned out for the entire week (especially lunches that I bring with me to work)
3. Make it a routine - Have a regular time for when I workout, when I eat, when I prep work lunches for the week, etc.
4. Accountability - A spreadsheet that I check off for daily goals, and a fitness accountability group on Facebook to share struggles and success.
This allows me to create a fitness and healthy eating regimen that works around my schedule and that keeps me accountable to sticking to routine and achieving my goals.
Fitness Program: The fitness program I picked is a video series by the trainer Shaun T, who I really like. He is famous for the Insanity workout videos and is part of Team Beach Body. The program is called Focus 25. It's 5 days a week for 25 minutes and is supposed to deliver awesome results. I haven't tried it yet, but I picked it because I'm pretty damn sure I can find 25 minutes a day to work out, even if I'm busy, and I don't have to go to the gym, which is a huge time suck.
Meal Plan: The meal plan I make every week with my fiancee, well actually she makes most of it. I need to get better at this part, but planning out meals, especially work lunches, is incredibly important. Eating out is a lot less healthy than eating at home pretty much no matter what. Restaurants usually cook for taste, not for health. I was probably spending $50 a week eating out for lunch at my last two jobs, which really adds up and was most likely the main cause of me being 15-20 lbs overweight. Make a healthy meal plan and stick to it. It's easy if you make it a weekly plan and shop for all the groceries you need once a week.
Routine: Schedule a time every day for when you workout and when you're going to cook and eat. I need to plan around my son, and coordinate with my fiancee to watch him while I doing the Focus 25 workout, so it's easier if we have that planned out in advance. If not, I might not get the time to do it. It's also good to plan on grocery shopping every Sunday and having a weekly meal plan. You can also prep every Sunday so you can grab work lunches on your way out the door every day for the week.
Accountability: This might be the most important part. Without accountability, I usually just say screw it and don't do it anymore. A simple thing that has worked for me is to just make a simple google spreadsheet that has daily check boxes for working out, eating healthy, getting enough sleep, etc. You can also have a box for your BS excuse when you fail for the day, and then another box for how you're going to overcome that excuse next time. Staying accountable is all about overcoming excuses and being proud of your success. That is why joining a Facebook group for fitness accountability is a good idea.
I'm going to start my own Facebook group for my demographic, which is busy men who don't have a lot of time, but want to stay healthy and fit. I'm making a group for busy men because men have different issues than women, different expectations and different rationalizations and excuses for why they don't take care of themselves. I'm going to start a group for dudes who want to get rid of their dad bods. Even though we're incredibly busy, we're going to make time and get over our excuses, sharing our experiences with the group.
Part of the group will be putting your name on a spreadsheet next to a bunch of other people and checking off daily goal boxes, so we will see if you're lacking in certain areas and will hold you accountable for it. You'll also have to give a BS excuse for every day you don't accomplish your goal, and how you will overcome that excuse next time.
Let me know if you want to join the group, I will post a link here after it is set up.