Want Results? Get Off Your Big Fat But!

No, no misspelling here. I’m not talking about your backside. I’m talking about the excuses we find to not do what we know we should be doing in order to improve our health and fitness. “I know I should _______, BUT…”

If you want something to change, you need to be willing to do something different (and that usually means something more difficult). For changes in our health and fitness levels, you need to make sure your diet is where it’s supposed to be, you’re getting in the right kind of workouts with the appropriate frequency, keeping your stress levels down, and getting enough sleep.

Excuses

Excuses outweighing your results?

When you’re not getting the results you want, you need to look at these areas and ask yourself which of those items aren’t happening and what it is that’s getting in your way. As you identify the area of difficulty, listen to yourself. “I know I shouldn’t be eating the doughnuts that work supplies, but it’s all they have there.” “I have every intention of getting to the gym, but something always comes up at work.” Those buts are your excuses, your scapegoats, and you have to recognize that fact. That’s not to say they aren’t a problem, only that knowing that they are a problem means you need to come up with a different solution as to how to work around them. You need to pre-plan for those occasions when your normal schedule is thrown off.

In example, normally your diet is good. You eat what, when, and where you’re supposed to. But, when your friends come to visit for a long weekend, you end up overindulging the whole time and feeling guilty. So, imagine they just called. You know how this weekend usually goes. Ask yourself what you could do differently that would make your weekend diet better. Could you have more fresh fruits and vegetables on hand? If you usually drink alcoholic beverages, could you alternate between those drinks and a glass of water?

The key to getting the results you want, reaching your goals, is getting rid of the big fat BUT that has been allowing you to think you had an excuse. Well, it isn’t an excuse. A but simply means you need to come up with a new way to handle those things that have been getting in your way. If it means enough to you, you can find a solution.

Please let me know if you need any help losing your big but.

Ain’t Nobody Got Time For That

One of the most common reasons for delaying the start of an exercise program is the perception of not having enough time. I say perception because, in reality, we could all have the time.

I know that at least some of you reacted to that statement with a, no time ?

“NO, really, I don’t!” Maybe that is true for a very few, but let’s look at how we could, if we really wanted to, carve out the time to fit in some exercise.

Let’s start with how much time we need to find. Workouts don’t need to take hours each day. I’ve put together 15 minute workouts for some of my clients that can be quite effective. The Tabata protocol is effective and its only 4 minutes long (and who can’t fit in 4 minutes). So, fitting in your workout becomes more about what time can you dedicate to a workout and then choosing the most “bang for your buck” exercises to perform in that time.

Here are a few ways to find or make the time you need.

Get up earlier – Let’s face it, if you get up a little bit earlier, you can fit some exercise in. Initially it may not be easy to roll out of bed sooner than you normally do, but it can quickly become a habit.

Chunk it up – You can break up your workout into smaller segments. Do a few minutes here, a few minutes there.

Schedule an appointment – You know that if you needed to set a meeting with your boss or one of your employees, you would find the time, book it, and stick to it. So, with the same commitment, book an appointment with yourself for exercise and stick to it.

Exercise before dinner – For most people, once you eat dinner and get into that relaxed mode, exercise just isn’t going to happen. Commit to doing some kind of exercise before you sit down to eat.

Obviously, these are just a few of the possibilities, but, hopefully they give you some ideas about how you can find/make the time to fit exercise in. After all, isn’t taking care of yourself worth a little schedule manipulation?