Stop the Excuses and Start Working Out!

Why Do You Miss Workouts? Stop the Procrastination and Excuses and Start Working Out! I wanted to talk today about excuses for why many people don’t workout or miss workouts frequently. Here’s a common theme I see all the time at the gym…

Somebody that was doing well working out and finally starting to get results at the gym all of the sudden stops coming in for several months. When they eventually come back and start working out again a couple months later, they’re usually back in horrible shape, have gained back all the weight or more, and lost most of their strength gains that they worked so hard for.

So while talking to them, I’ll ask where they have been the last couple months, and that’s when the excuses start…

Perhaps it was that they had a special assignment at work and have been “too busy” to work out lately

Or perhaps it was that they had a shoulder or arm injury so they thought that they couldn’t work out during this time

Or perhaps they had a knee, ankle, or leg injury so they thought they couldn’t work out.

Or perhaps they were busy with house renovations, or family issues, or too busy with the kids, etc, etc, etc… excuse, excuse, excuse

You can see where I’m going with this… if your health &  fitness and how you look and feel is important to you, then there is no such thing as an excuse. Either you want it, or you don’t, and it’s either going to be a priority in your life, or it’s not!

After all, your health and fitness determines not only how good you’re going look and feel every day that you’re on this planet, but also how long you’ll exist on this earth to enjoy the time you have with your friends and family… So with all of that said, why wouldn’t you make your fitness a priority in your life! Here’s my opinion on the example excuses above…

Excuse #1 – Too busy at work:

So why don’t you squeeze in a really brief but really intense 5 minute workouts before and after work each day… after all, that’s only 10 minutes of your time, and despite popular belief you CAN stay in excellent shape working out as little as 5 or 10 minutes a day (as long as your time is well spent with the right exercises and right intensity).

“Too busy at work” excuse busted!

Excuse #2 – Shoulder or arm injury so haven’t worked out:

Bum shoulder… so what… are you saying your legs and abs don’t work all of the sudden just because your arm or shoulder is hurt? After all, most of your fat loss and metabolism-boosting results come from lower body based exercises anyway, as they burn more calories due to the larger muscle groups involved.

Your upper body injury just gives you a good reason to focus even more intensely on your lower body, abs, and interval training during this period when you won’t be able to do upper body exercises.

Shoulder injury excuse busted!

Excuse #3 – Knee, ankle, or leg injury so haven’t worked out:

So now you’re saying that just because you have a leg injury, that somehow your upper body no longer works? Even if you need to walk in there on crutches, and then do nothing but seated upper body exercises, that’s a lot better than doing nothing and letting your entire body get weak and soft during while your leg heals.

Knee or leg injury excuse busted!

Now don’t get mad at me about these injury excuses… Believe me, I DO understand that there are some serious injuries and disorders that do prevent some people from doing any exercise at all. However, for most minor injuries, there’s no excuse not to at least continue doing some form of exercise.

Excuse #4 – Too busy with the house, family, kids, etc:

Once again we need to get back to priorities. If your house and kids are priorities, why wouldn’t your health and fitness be top priorities also, so that you can enjoy your life and everything and everyone in it!

Remember, you don’t need to work out for hours every day to be in great shape. It’s all about maximizing the intensity and amount of full body musculature you work in a given time period, even if that time period is just a brief 5 or 10 minute daily workout.

Excuse #4 busted!

I know I take a hard-nosed approach with this stuff, but if finally getting into shape is important to you, nothing less will do, than to adopt a true fitness lifestyle and mindset. I hope this triggers some new motivation if you’ve struggled in the past with excuses or procrastination to getting in shape.

Online Graphing

The “2% Rule” For Losing FAT!

I call this the “2% rule” and when you really think about how simple this is, you will quickly realize that most excuses for not being in shape are pretty lame.

The biggest excuse that most people use as to why they struggle to get in shape is their perceived lack of time to workout and to plan healthy meals regularly. As you know, I’m not a fan of excuses and believe that if you want something bad enough, excuses should not exist.

The 2% rule means that it really only takes 2% of your given time every week to keep yourself in top shape…

Let’s think about it in terms of your available time… if you dedicate only 60 minutes three days per week to a good exercise routine, that’s only 180 total minutes per week. Considering that you have 1440 minutes in each day multiplied by 7 days equals 10,080 minutes per week of total time.

So now look at those 180 minutes per week dedicated to exercise and divide that into the 10,080 minutes total that you have in a week, and that represents approx 2% of your total time in any given week.

When you think about it in those terms… isn’t it really ridiculous when you hear someone say that they “don’t have time to workout”… it’s actually almost comical that someone would claim they can’t dedicate 2% of their time every week to exercise.

Keep that in mind the next time you hear someone say that they don’t have time to workout and keep themselves in shape… then go ahead and call them out on it (in a friendly way, of course).










So, for people that say they don’t have time to exercise need to rethink their Priorities, because three 60-minute (2% of your week) high intensity, full body workouts per week can keep anyone in top shape if you’re choosing the right exercises at the right intensity.

by Mike Geary

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