Making time for health and fitness from a busy schedule can be challenging for entrepreneurs on-the-go. Entrepreneurs don’t usuallt have a steady schedule, or even a predictable one. If you are one, you would know how work can call for you late nights, early mornings and even on the weekends depending upon the type of your business.
A healthy body is the home to a healthy mind, which is an essential to doing good business. Thus, not just entrepreneurs, but everyone must take good care of their health, making time for a solid fitness routine along with good nutrition.
Here is a health and fitness guide for busy entreprenrurs, or anyone who struggles to make time for fitness.
Find Your Focus
There are endless routines and sessions out there on the internet that attempt to guide you through their way towards fitness. However, you must always consider that not only can these end up being hard to keep up with due to your varied routine, but are also known to be notorious for having you fall back into your original shape once the program ends.
It will be benefitial for you to focus more on functional training, mind power and workouts that will enhance your performance. Aiming to improve your work capability in your everyday life, you should aim to feel active. This will push you to take more work load easily, increasing your overall productivity by improving your fitness and reducing levels of stress.
Find Your Fitness Element
Find your spot to do your exercise routine every day. You may want to consider a nearby gym, at your office, at home or a park or any other spot in the neighborhood.
If you are tightly tied up in your routine and don’t want to waste time commuting to your place of exercise, you may want to consider getting your own equipment to use at home. This will give you immediate access to all you need to start your workout session.
This one-time-investment could be a great decision to save you a lot of time and get you started towards a healtheir lifestyle.
An Effective Workout
One of the most important parts to a successful workout is to find an effective routine that gives you the best brawn to your buck.
Here is a list of some of the most important and impacting exercises that you might want to consider and incorporate in your routine:
- Back, front and overhead squats
- Dead lift
- Shoulder press (strict, push press, push jerk)
- Farmer’s carry
- Pull ups
- Push ups
- Surya Namaskar
- Bench dips
- Crunches, leg raise, plank etc. for core strengthening
- Running, cycling, swimming, sprinting for cardio
All the above mentioned exercises are compound movements. This means that they move multiple muscles to perform the move, helping you make the most of your routine. Such exercises help increase your metabolism compared to exercises such as bicep curl or triceps extension.
There are several different ways in which you may design your workout. Here are three impacting ways you may want to consider:
Three-Part Rep Range Method
- high rep (30 to 50 reps)
- mid to low rep (8 to 20)
- heavy weight ( 1 to 5)
Give each range of your rep a week’s repetition. Maintain the intensity of the level for greater and faster results. Pick a weight that for example on a 30 rep exercise, will glide you through the first 25 reps, but will put strain on your muscles on the last 5 reps.
Pick 3-4 exerices, sets and repetition of the exercise. Your goal here is to finish these exercises to the soonest possible. Start your timer, and go!
Apply the use of this method on the basis of your capability. If you feel too exhaused and need rest, it is best to take some deep breaths, pause, and get back to your exercise. As your body gets accustomed to this routine, you will see visible changes to the shape of your body.
A 15 to 30 minute, intense workout is good to increase your metabolism, helping in better digestion.
The abbreviation stands for as many reps/rounds as possible.
For example if you pick two exercises (10 rep pull ups and 15 rep squats), you can do AMRAP for 12 minutes. You should aim to finish as many rounds of both these exercises as possible.
This will help keep your body in shape and increase your work capability, fitness and awareness. Aim to work out 4-5 times each week.
This type of routine will not only keep you in the best shape, but will also increase your awareness, work capacity, and fitness. Make a goal of working out 4 to 5 times per week. If you can do 6 days per week, great, just take a day off so your body can recover.
Without proper nutition, there is not much benefit a good workout will fetch you. You must maintain a well thought, and balanced diet along with your workout routine to get best results.
You must fix a time for your meals everyday. No matter how many times you eat each day, you must have a fixed time for your meals. This will help your body produce digestive enzymes at the required times for better digestion.
Maintain a balace in the levels of carbohydrates, proteins and fats. Also, stop counting the number of calories each time. Instead look at macros and micro nutrients. You may want to get help from a nutrition managing app to help you out with the process.
It is always a better idea to eat fruits and whole foods instead of juices. Having coffee or tea with your breakfast makes it difficult for your body to absorbe nutritions in your body, thus avoiding it is a smart idea.
After so much efforts, we often end up ruining it all by taking too many cheat meals. Remeber to only have one cheat meal a week, preferrably as your morning breakfast or after your workout.
Find Your Motivation
You need to be motivated if you wish to get good results. This motivation can mean anything from running a mile to being able to do one pull up.
Always keep your goal performance oriented instead of weight/time oriented. Your strong and fit body will itself lead you to weight loss and better looks.
A healthy and fit lifestyle will change your approach towards life completely. You will feel healthier, happier and more confident. This will encourage you to attract like-minded people in your life with your positive and vibrant personality.
You may want to consider meditating to help you focus and perform better not only in your workout sessions but also in your daily life chores. Start with spending just 5 minutes to yourself. Find clean and quiet spot at home and stay to yourself without any distractions, closing your eyes for 5 minutes. There will be several thoughts that may come to your mind. Don’t get deep into any of them, and try to let them pass as they come. Repeat this each day and you should feel a difference in your mental peace within a few days of practice.