For the last 2 weeks I’ve been working out on my lunch break/planning period. I’ve found that this method works well for me and it could for you too.
Prior to working out during my lunch time I found that I was drinking more coffee than usual and the second half of my day was much of a drag. For me personally working out gives me an energy boost more times than not and it really gets the blood flowing. Moving along, I’ve noticed since I’ve started working out during my lunch I’m not nearly as tired during the second half of my day and I’ve cut down to one cup coffee a day. In addition, it gives me more time in the evening to focus my energy on other task.
For the time being I’ll continue doing my lunch workouts. If you decide to workout during your lunch I’d love to hear how your workouts are treating you.
Finding the time to workout when you are living in the real world can be a real struggle. The most common reason for why people don’t workout is “I don’t have time.” The funny thing is that it’s true. You don’t have time, but during the course of the week you have to find time.
I was having a conversation with a friend of mine last week while working at the gym and we conversed about the struggles of being able to workout with our demanding schedules. We both work full-time, coach sports, school at night, and are married with kids. Although we are busy he said that we must not let our schedule dictate whether or not we will live a fitness lifestyle. I couldn’t agree more. On average I leave my house at 6:00 am and I make it back home at 9:00pm. So with me being busy all day, how do I find the time to workout ?
The two days a week that I workout every week no matter what is Saturday and Sunday. That will guarantee you will get a minimum of 2 days a week working out. At least one day a week I workout during my lunch break. My forth day will be me doing an in homework. That alone will give you 4 days a week of working out. These workouts should range from about 20 to 60 mins long.
As long as you workout hard and don’t take long breaks you having short workouts isn’t a bad thing. Some people like to associate a short work as bad or a waste of time and that is not true. Don’t ever mistake activity for achievement.
I will post a workout this week that your can follow for those of you who struggle to find time to workout on a weekly basis.
How hard are your workouts ? Intensity is one of the key elements to a workout that will get you to the next level. Whether it’s a college athlete trying to go pro or a bride wanting to fit into her wedding dress. Whatever your motivation might be work hard,smart, and with intensity!
Going into the gym you mind set should be to attack your workout. For most everyday working people you only have 1 hour to workout a day and you can’t waste it talking with people in the gym. You also can’t afford to not put your all into your workout. I’m not saying workout hard until you pass out, that would be silly. Take a break when you feel it is necessary, but once you catch your breath go back at it again. Actually, taking a break can be a good thing for people wanting to improve their conditioning. By taking a rest you are slowing your hear rate down. When you hop back in your intense workout you are speeding your heart rate back up. Slowing then speeding the heart rate up is great for people wanting to lose weight. It is also good for people who want to be in better shape. For example, most basketball games are stop and go. Stop on a foul shot, then go on the make or miss of the shot. If you think of the body type of most basketball players they are slim, with the exception of a few. Also, a very high percentage of them are in good physical condition. A lot of this has to do with high intensity workouts. Pushing yourself to levels you thought you couldn’t reach and at times till exhaustion. Hard ? Maybe so, but the reward of the work you put in is worth your result.
I recommend pushing yourself in your next workout to an uncomfortable level. It will be challenging, but your body and mind will soon adapt to the intensity of your workouts. Your workout on day 30 will feel a lot easier than your workout on day 1. This is because you’ve trained your body with a high intensity mind set for a month straight. On another note, make sure you are taking care of your body away from the gym. Doing proper recovery and practicing good eating habits is a must. Things such as stretching,icing, and foam rolling will be critical to continue intense workouts. Furthermore, workouts, recovery, and proper diet will help you reach your fitness goal.
To be good at your craft you have to put a lot of work in. It’s a huge commitment and takes a lot of dedication. The wear and tear on your body from working out over time can cause you injuries if not treated properly. That proper treatment as we know it is called recovery. Workout and recovery are two important components of athletes that keep us at our best.
To be able to compete with the best athletes you have to be a competitor. That means putting the work in when you don’t feel like it and others are sleeping. Moving along, every athlete is different and some have more talent than others. That shouldn’t hinder you from working hard in each of your sessions. I feel as a sportsperson you should work out a minimum of 4 days a week. I feel 5 to 6 days is standard. You should always give yourself at least a day or two to rest so you can recovery. For example, Kobe lifts weights four days a week. On Monday and Thursday he does upper body. Then on Tuesday and Friday he does lower body. Four days a week of weight lifting is good. This is my recommendation for players of any sport. Wednesday, Saturday, and Sunday can be good days to do your recovery and small cardio strength training. Things such as push up’s, abs, etc. Moving forward, aside from Kobe’s weight training he plays basketball 5 days a week. On 3 of the days he does only individual workouts. Things such as ball handling spot up shooting, cone drills, etc. On the other 2 days he plays pick-up basketball. Even though he plays games on these days he will still come to the gym early or stay after to get some extra shots up. After each day of basketball and training he will stretch as a cool down. This would be a good regiment for players in their sport. This allows you time to get better, play in games, and rest the body. Although this is hard work, it is all worth it in the long run.
A part of every competitor’s life that should not be ignored is recovery. This is the thing that will give you longevity and help you to perform to the best of your abilities. After a long week of working out everyone should do proper recovery. Things such as icing, heat, cold tub, massage, stretching, etc. I know the cold tub is something that is commonly used with basketball and football players. When I was in Australia playing basketball I would ice bath at least 2 days a week. I would do Wednesday and the night before game day. I always felt that this made my legs feel fresher allowing me to perform at my peak. Although I did the ice bath I still did other recovery methods. I would always make sure to get a proper warm up and stretch before practice. I would also do a cool down and stretch after practice which is probably more important that the stretch before. Another one I like to do is a bag of ice. You can ice the body 20 minutes on and off for as long as you’d like. Sometimes it is good to do hot cold on sore and aching body parts. That method I have found to be very helpful to me during my recovery periods. To wrap it up, always remember to recover after a long week of working out!
Thank you for reading my blog and stay tuned for more workouts and article posting.