Gaining weight seems so easy to do for most of us yet the ability to lose it can be incredibly difficult for any number of reasons. Time is an issue, making the right food choices is an issue and finally the ability to fight off food cravings is not an obstacle that should be taken lightly.

The Early Bird Gets the Worm

Time constraints can be overcome a number of different ways if you are motivated to take action. The easiest method I found was to simply get up an hour earlier for work and head to the gym 1st thing in the morning.

One of the benefits of working out early is that you get your workout done and over with and it circumvents any potential time sapping issues that may come up later in the day. This also is effective in fighting off the excuse that you may be too tired after an especially difficult day at work and in fact getting that workout in early boosts your metabolism which can actually energize your day.

Another way that working out early helps is that you will burn more fat since you usually will be working out on an empty stomach. A side benefit to working out on an empty stomach is that your appetite will be a little smaller after your workout meaning it is a natural way to restrict caloric intake.

Supersets for Muscle

Another time saving tip for your workout is to incorporate a superset program and limit your time in between exercises. For example Monday might be Back and Chest day, you would do an exercise like the flat dumbbell press and then once done with that set of dumbbell presses you immediately go to a back exercise like bent over rows. Once you have finished your rows you rest for 30-60 seconds and then rinse and repeat, starting with the dumbbell presses again. If you do 3-4 sets of each superset with a total of 3-4 variations for the body parts you are working you will find you can complete a very rigorous workout in 30-45 minutes. I have found that this type of workout helps boost metabolism and you will work up a pretty good sweat.

Modern Technology

Sometimes going to the gym is a problem especially if you have kids to drop off at school and then you need to run to work. If you are motivated there are a number of helpful DVD’s that can get you working up a sweat in less than 45 minutes. The insanity workout is a very challenging program that requires no equipment yet it gets the heart rate up and gets the muscles working which will help build a toned and lean physique. Even though the program allows those who are beginners to rest some may find this a little too intense. If that is the case Jillian Michaels puts out a program called the 30 day shred which is a very beginner friendly program and only requires some light hand weights and very little space. The 30 day shred program is a 2 part program with the 1st part being available for free on Youtube. Just to be clear, even though the 2nd part is more difficult than the 1st this is a very basic program that is probably more useful for those that are not used to working out or may be quite overweight. If this is the category you fall into then the 30 day shred program might be a good fit for you.

Plan your Meals

Getting the right nutrition is important to being fit and healthy. The best way to make sure you are getting what you need each day is just to take a little time on a day off and research what your food choices should be. Once you have compiled a list, go out to the grocery store and find the items you want to consume as well as some plastic storage bins that are big enough to hold a meal. You can prepare your meals in advance and keep them in the freezer in order to be able to take them with you to work.

Supplements can help

Another time saving step is to use a few vital supplements that will help round out your nutritional needs while you are on your fitness program. Protein is vital in building strong muscles; a whey protein powder can be brought with you to work and then mixed with cold water to make a quick shake that you can consume as a snack that will help repair the muscles you worked. A vitamin b12 shot is also very easy to use because that can be done at your convenience and they are only needed once or twice per week. Vitamin b12 helps with digestion and metabolism and it is also water soluble which means any excess you might have simply will pass when you use the restroom. On the other hand people with certain digestive issues, vegetarians and older people may actually be deficient in B12 so supplementing this vitamin has benefits yet very little in the way of drawbacks.

Time is a precious resource and we seem to have very little of it throughout the day but your health and fitness are also very important so finding a way to squeeze in some exercise and proper nutrition is vitally important. By following some of these tips in the article you will surely find the time you need to change the way you feel and look.

About the Author:

Pete Kontakos enjoys talking about health, sports and business. He has experience in retail and foodservice management as a General Manager and District Manager.