This topic is one that has been highly requested. Many of you who read my blog posts are either students or are working. With the demanding and time-consuming lives that we lead, most of us find it difficult to fit in a workout during the week and a lot of people just don’t exercise at all. If I had a penny for every time someone has told me that they don’t go to the gym because “they don’t have time”, I would be a millionaire, honestly!
The truth is that THERE IS ALWAYS TIME. YOU JUST HAVE TO MAKE IT. Fitting in your workouts and gym session requires careful planning. Planning is honestly one of the biggest keys to success when it comes to living a healthy lifestyle as it allows you to develop a routine and make healthy living and exercise more of a habit than a chore. In this post, I will share with you a step-by-step guide on how to plan your week so that you are able to get your workouts done. If you need personal guidance or a personalised plan, feel free to send me an email through my contact form!
Step 1: Decide how many times a week you want to exercise
Because I am a Masters student, I only have time to exercise 3-4 times a week. Most of the time, I do 3 intense sessions so that I can use the rest of my time to study. Nutritionists usually recommend exercising at least 3 times a week and if you are a beginner, I would advise that you start with this. If you are working towards a big goal, whether it be weight loss or muscle gain, I would recommend exercising at least 4 times a week.
Step 2: Decide how you would like to exercise
Are you a gym or a home person? Do you prefer classes or runs in the park? Deciding on the type(s) of exercise you would like to do during the week makes it so much easier to plan where you need to be and when.
Step 3: What time will you exercise?
The time of day that you carry out your exercise is crucial. For example, I find that I am more energised when I work out in the morning because when I leave it till the end of my busy day, I am usually quite worn out and this affects the quality of my workout. So decide whether it would be more effective for you to work out in the morning, evening or even during your lunch break.
Step 4: Buy a planner/calendar
Having a visual representation of your week is crucial to your planning. It allows you to see when you might be able to fit in a workout and noting it down allows you to keep yourself accountable. So I would definitely recommend buying a planner, or a calendar or even creating your own using a big piece of paper. Make sure to always keep it handy and look at it every day.
Here is mine below! (Sorry, it’s a bit messy but it makes sense!)
As you can see, on my calendar I have noted down when I have classes and I have highlighted my gym sessions in yellow.
Step 5: Fill up your calendar
Every Sunday, sit down with your planner/calendar and write down what your priorities are for the week. Write down your working hours and any other commitments you may have for each day. You will soon notice that there are gaps that appear on certain days and it is important to commit those gaps to your workouts. This will ensure that you are aware, before a week starts, that you have a few workouts coming up and this will prepare you mind to take them on!
I hope you found this post useful!
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