• JAM

Seriously. Let's Start January 1st.

Updated: Dec 21, 2018


I get it, like most working men, your too busy. Too busy to spend time chasing women. Too busy trying to make a career for yourself. You definitely don't have the time to spend hours and hours in the gym every week. Plus, who can afford all those protein drinks. But as the Thanksgiving and Christmas pounds pack on and the constant lack of energy catches up with you - you can’t escape the truth. You need to start working out. But again, where are you going to find time in your busy schedule to go to the gym?


Despite what all the gym rats are preaching, you can get perfectly good workout results while working out right from the comfort of your own home. And no, I’m not talking putting on your Mom’s old Richard Simmons DVD and Sweatin’ to the Oldies. I’m talking about creating a customized workout system that is unique to you and your fitness goals. One that will give you results that you’re seeking, without having to spend a lot of money.


But first there are 3 things to consider before working out. Create 3 charts; each with each day of the week on them. Now, assign the following titles to the charts: Diet, Sleep, and Free Time. Spend a week monitoring yourself, before you start working out. This will give you an idea of your current habits, and see what your biggest obstacles are to success.


Diet


Before you ever consider getting started in working out from home, you are going to need to evaluate your diet. There is no sense working out if you aren’t going to fuel your body with the right kinds of fuel. I would recommend monitoring your food and beverage intake for a full week. Make a chart with every day of the week on it, and then write down what you ate during each day. At the end of the week take a look at your weeks’ worth of food and beverages, and look for any bad patterns. Are you drinking a lot of energy drinks? Are you pounding a lot of donuts in the break room? In addition to the bad, also look for the good. Are you eating salad a few times a week? Are you taking in a decent amount of carbohydrates?


Sleep Schedule


How are you sleeping at night? In order to see real gains, your body is going to need a full 8 hours a sleep per night. If you find yourself staring at your smartphone screen until 1:00 in the morning every night, you’re not going to see the gains you want to see. Also we’ll want to make sure we check to see how late you are sleeping in on the weekends. The goal here is to see how many days a week you are getting a full 8 hours of sleep.


Calculate Sitting Time


Sitting is bad for the body. Some doctors are going as far as to say that sitting for long periods of time is as bad as smoking. If you’re working in office settings where you sit for upwards of 30-40 hours per week, you have a “sitting” habit. And if you are also spending an hour or two sitting in front of the TV a day, then you have a sitting problem. The average American is spending about 50 hours a week sitting down. This much lack of physical activity can cause a wide array of health concerns. Obesity, back and spinal problems, lack of energy, all of these can be contributed to a lack of physical movement. So you’ll also want to record all that sitting time on a one of your sheets.


Start Your Action Plan To Start Working Out


After a week of monitoring yourself, it’s time to look at your results. The goal here is to see where your biggest problem areas are, then start customizing an action plan to address them. If you find that you’re not eating breakfast in the morning, you’ll need to start adjusting your sleep schedule to give you more time in the mornings. If you see Red Bull showing up 3 or 4 times a week on your food chart, you’ll need to start adjusting your diet with more energy sustaining foods. And if your Netflixing and Chilln’ for more than 10 hours a week, well you get the idea.


Now that we have an idea of where to start with working out, the next step will be to start deciding what types of exercises you’ll want start doing. If losing weight is going to be your goal, you’re going to need to do aerobic exercises. If you’re looking to build muscle mass, then you’re going to have to look into lifting weights.


Starting to working out will be one of the best ways to invest in yourself. You'll feel better and have more energy. You will also be taking steps towards keeping yourself healthier in the long-term.


HIt me up ANytime!

Atlanta, Ga

404.836.0880

Atlanta, Ga

404.836.0880

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