Formulate a plan that works with your lifestyle and that is not going to cause you to burn out in a few months time or less. Start with a smaller commitment to weekly movement and increase those numbers as you progress.
Supercharge your results with high intensity training!
Quick, high intensity workout routines are typically more effective for a couple of reason. One, they burn more calories and two, they are more realistic based on time constraints. Yes, that even goes for aerobic and cardio routines. Long, low intensity cardio routines are inefficient and seldom a good workout choice for busy individuals.
Increase your daily activity with simple changes that make you move more.
You know these: take the stairs, park further away, ride your bike to work, walk your fury friend daily to name a few.
Get your kids involved!
No one is as busy as parents these days, and finding time to exercise can be disastrous. Try including your kids into your routine by playing tag or chasing them around the house. You can really focus in on any activity with them that will get your heart rate up. The higher it goes, the more calories you will burn.
A vacation away from fitness?
Try taking a break from structured exercise every 6 months or yearly. This should be a planned break and used not only to break plateaus, but also as a re-motivater.
Only one set, what?
If you are having problems sticking with a weight training routine due to time constraints, I would recommend focusing on one set per exercise and push yourself to fatigue during your next exercise plan. Research has shown you can get nearly equivalent results. This will save you a lot of time and makes following a structured strength training routine a whole lot easier.
Easy Behavior Tricks
It's bigger than weight loss!
Think outside the external and esthetic benefits of weight loss. Focus on why you want to do this for you? What are your internal motivators, improved health, longevity?
Focus on changing a few behaviors per week and building upon those accomplishments.
Be realistic and set attainable goals. If you fall short, learn from your mistakes and implement new strategies each and every week.
You can do it!
Set time aside daily to visual yourself reaching your short and long-term goals. You know you can just about do anything if you want it bad enough. Do you see the new you, yet?
Own it!
Take ownership of your behaviors and avoid excuses. You, and only you are in control of your progress.
Enlist some support from your friends.
By doing so you are much more likely in reaching your goals than doing it alone.
Tell people about your goals.
You will increase your odds of following through just by telling others about your goals. Try to talk about them daily.
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Matthew Johnson (Google+) is a certified personal trainer, nutrition expert and an on-line fitness consultant that started ChangingShape.com back in 2001.
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