Fitness Exercises For Men At Home with Busy Schedules

We all know that health and fitness should be a top priority in your life no matter what. After all, you only have one body and the better care you take of it now, the better off you‘ll be later in life. When it comes to working out, that’s often easier said than done. That is why, if you’re a guy, it’s important to find Fitness Exercises for Men at Home with Busy Schedules. Then there is no wasting time going to the gym and you can use the excuse “There are no good Fitness Exercises for Men that can be done at home”. Despite your best intentions to keep a consistent workout schedule, we all know there are many excuses such as, I am too busy, I am on vacation, and I am too sore, too tired, and unmotivated. 

Enough with the excuses because there is a way to incorporate Fitness Exercises for Men At Home with Busy Schedules.

1. Embrace shorter workouts:

You don’t need to spend hours working out to stay healthy and fit. If you use programs that incorporate high intensity interval training (HIIT), you can get stronger, more fit, and in the best shape ever in as little as 30 minutes. Checkout P90X3, Insanity Max30, 21 Day Fix or 21 Day Fix Extreme and you will see how that can happen. These At-Home workouts are short and sweet but still offer a great workout.

2. Create a ritual:

To create a habit you must create a ritual around the new habit. Staying with an exercise routine is no different.

Workout first thing in the morning before you go to work. Create a ritual where every morning you get up, eat a small breakfast while listening to your favorite music to get you pumped up, take the dog for a quick stroll around the block, then work out, make a nutrition shake or recovery shake, shower, and drive to work.

If you consistently make this a part of your morning routine, eventually you will not think twice about it. It will just come naturally to you.

3. Schedule it in your calendar:

Make your workout as important as you would any other appointment. If you use Beachbody Fitness Programs they all come with a Calendar so you know exactly what workout and what exercises you will be doing. You can simply transfer this schedule into your calendar each week.

4. Commit for 30 days:

Many people have a hard time with long term commitments when it comes to exercise. This is where you look at committing to 21 or 30 day programs. The best Fitness Exercises for Men At Home with Busy Schedules that fit into these time frames are 21 Day Fix or 21 Day Fix Extreme. If you want more than 21 days then you can commit other at home programs, but just focus on each 30 days as its own regimen.

The key is to commit to the habit and doing that habit consistently. 

5. Choose a Program that has Progressive Fitness Exercises

When you first start working out consistently, it is important that you have a high quality program that provides fitness exercises that are designed with the proper progression. This will keep you on track, improve your fitness levels, and help keep you from injury.

Start with the steps above and you will be more likely to succeed in the long run. Get rid of your excuses! There are many Fitness Exercises for Men at Home with Busy Schedules that will create great results. You just need to pick one and start.

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3 Signs Your Workout Program is Working

We know that when we exercise we perform everyday tasks better, our health is improved, and we feel better. So the question is, how do you know if your workout program is working for you? What are the Signs Your Workout Program is Working? 

That is actually a funny subject. The Signs Your Workout Program is Working are actually opposite of our intended goals. The signs are soreness, feeling slow or even sluggish, and feeling hungry.  While these signs may seem like negatives, we actually want these signs. These are clear Signs Your Workout Program is Working.

So the key is to embrace programs that are designed to push you just enough to make you sore, sluggish,  sluggish, and hungry. Programs lacking this threesome don’t provide you an incentive to get in top shape. When you push your body above its normal output, even it is it barely there, and you keep it there over time, you will yield improvements. 

SORENESS

Soreness is the first Sign Your Workout Program is Working. Soreness is the easiest symptom to understand. Most of us have been sore one time or another. Soreness happens when we do something physically that our bodies are not accustomed to doing. It can happen from doing yard work, to a pickup game of basketball, or spending hours at a theme park walking around. When you push your body beyond what you do in normal day-to-day activity, you can get sore. 

Muscle soreness comes from the breakdown of fast-twitch muscle fibers. Our bodies have both slow-twitch and fast-twitch fibers. Slow-twitch fibers have a low recruitment factor. This means they get fired up during low outputs. Fast-twitch fibers have a high recruitment factor. This meaning it takes something more intense to get them going. An example would be when you pick up your water bottle to take a drink, this requires the use of the slow-twitch fibers. When you jump up out of your chair and run to the front door you involve fast-twitch fibers. 

Fast-twitch fibers are repaired more slowly than slow-twitch fibers (i.e you don’t get tired from lifting your bottle of water, but you would get tired if you had to sprint to the door all the time). 

Hypertrophy means muscle growth. Muscle growth is part of a well rounded and varied training program. The greatest change in the body involves body fat loss and muscular gains. The quickest way to lose body fat is to gain more muscle. To create hypertrophy, you need to overload your muscle fibers progressively to keep breaking them down. As you become healthier this threshold will change. When you utilize progressive weight or resistance programs, you will get sore. Programs that switch between muscle groups cause muscle confusion and avoid plateaus, so you keep making progress. The best way to get this is to follow a program that is designed to change things up and keep you progressing forward, programs like those created by Beachbody.

SLOW AND SLUGGISH

The second Sign Your Workout Program is Working is when you feel slow and sluggish. This is the hardest condition to conceptualize but the easiest to explain. Remember that hypertrophy means your muscles are growing. When your body is growing it has to adapt to the growth.

Just because a muscle is large does not mean it is strong. It takes training to create those gains in size and in strength. The best gains are realized from a combination of low repetitions, high repetitions, eccentric and isometric movements, as well as agility, cardio and plyometric movements. These all teach the muscles to operate at a higher efficiency. 

When you use programs that mix the various exercise types, your muscles are learning and growing, which means you will experience times when you feel slow or sluggish. Typically you will experience slowness and sluggishness most in the first four weeks of the program,  the training phase. If you don’t feel these symptoms during this time, you are not pushing yourself hard enough and need to ramp up your training. This should be the same when you start a new program, or repeat a program. On the other hand, if the feelings of slowness or sluggishness persist beyond four weeks, you may be overdoing it and risk overtraining.  You must work to find a balance.

HUNGRY

Hunger is final Sign that Your Workout is Working. Do you typically feel hungrier when starting a new program? Well, in some cases the reason can be somewhat obvious. If you are trying to lose weight and start a nutrition plan that is portion controlled and contains foods your body isn’t necessarily use to, it takes time to adapt, especially if you leaned toward a lot of high fat and sugary foods. The body will make you feel hungry as you are weaning yourself off these foods because it is craving them. No different than a drug addict wanting more drugs, the body for a time will crave the types of food you used to feed it. 

You may also feel hungry even when your body has passed the cravings stage. This happens because the body needs nutrients to properly repair and grow. It is very difficult to provide through normal nutrition everything your body needs when you are under the type of duress a good progressive workout program creates. You can try, but you are not going to be able to feed your body what it needs through food without overeating. With overeating, you wouldn’t be able to put those calories to use, and some may get stored as fat.

The answer to the greater nutritional needs when you are working your body hard is supplements. When your body needs to be fed the appropriate nutrients, supplements should be your best friend. High quality supplements have very few calories and a lot of very well balanced nutrients, plus some supplements have targeted nutrients, which means they’re designed for nutrient efficiency.  The best solution is to utilize a nutrient dense total nutrition shake like Shakeology, and high quality performance nutritionals like the Beachbody Performance Nutrition Line. When you want above average results, you need above average supplements.

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Are you obsessed with food?

Today I want to talk to those of you who have been struggling with food and weight for longer than you care to admit…

I know some of you worry you’ll never get “there” with food and weight — the place where you’ll finally feel comfortable in your skin, and free of all the “food noise.”

Maybe you always “do well” for a while until something manages to throw you off course…and into a jar of peanut butter at 3 o’clock in the morning.

Maybe you know you’re eating emotionally, but just can’t seem to stop…

Maybe body shame triggers you into the same old restrictive patterns that always seem to backfire (and usually backfire into a bag of M&M’s…)

I know it can feel like a lot — and it can be downright crazy-making!

At some point, the diet-binge cycle and constant food noise, becomes so intrusive, that the only thing we want more than weight loss, is getting our sanity back.

That’s why I’m so grateful for coaches like Isabel Foxen Duke, founder of Stop Fighting Food — the ultimate resource on “ending the crazy” around food and one of the most unique and talented emotional eating coaches I know.

Isabel’s running a free video training series this month that I’m SUPER pumped about. This training shares some of her most critical insights on emotional eating, binge-eating, diet-binge cycling, and “generally feeling crazy around food.”

Isabel won’t only address your emotional eating patterns — she’ll help you end all the crazy-making food and body thoughts that instigate those patterns to begin with. Ya know, so food stops tempting, taunting and tantalizing you…and starts just being food.

Knowing Isabel’s work myself, I can attest that this chick knows what she’s talking about and produces serious results in the emotional eating world — if these are issues you struggle with, I highly recommend that you take a look and sign up for this free video training series.

What's it all about?

The Stop Fighting Food Free Video Training Series will teach you the skills you need to “stop feeling crazy around food.” For most women (and men as well!), this means ending the diet-binge cycle, addressing their emotional eating patterns, and putting a stop to the obsessive thought patterns that are so often triggered by compulsive dieting and food restriction.

This program addresses the thinking that underlies compulsive eating and obsession with food.


The Stop Fighting Food Free Video Training Series is a three-part video series covering the principles of Isabel's work:

VIDEO 1

(Available September 15th) discusses why emotional eating and binge-eating are not issues of willpower, but are reactions to diet-mentality and specific beliefs and thought patterns we hold about food. (i.e. why using willpower to try to control yourself around food often backfires).

VIDEO 2

(Available September 20th) discusses the two primary reasons people eat outside of physical need — specifically eating we do to soothe our feelings (emotional eating) and eating we do in reaction to restriction or shame (binge-eating).

VIDEO 3

(Available September 24th) discusses the importance of healing our body image in healing our relationship with food, and why body image woes are so often the root of compulsive food behaviors.


If any of the information that will be shared in these free videos sounds like something you (or someone you know) could benefit from, then be sure to sign up to get access to them.

Who is this program for?

This program is for those who feel depleted and frustrated by countless weight loss attempts; and generally feel trapped in the diet-binge-cycle-from-hell. Most of them identify as “emotional eaters” and feel out of control in their behaviors around food — like every emotional whim might send them straight into a jar of Nutella. They often believe there’s something “wrong with them” that they can’t eat like “normal people.” Thoughts of food, dieting, and weight consume much of their lives, and they struggle tremendously with poor body image.

What problems will these videos address?

“Feeling crazy around food” i.e. obsessive thinking about food, dieting, “health,” etc. on a regular basis

Emotional Eating i.e. compulsive feelings around food, feeling out of control around food, using food as a coping mechanism, etc..

Binge-eating i.e. periods of eating large quantities of food, generally after a period of “being good”with food, or restricting food in some capacity.

Poor body image or low self-esteem related to body size and/or food behaviors.

Who is this program NOT for?

This program does NOT provide treatment for people who are clinically eating disordered (i.e. at physical risk to themselves). If you feel you may fall in to this category, you can absolutely sign up for the free videos, but we strongly recommend you also seek medical attention from a licensed therapist and/or physician.

This is NOT a weight loss program. The goal is to help people achieve a healthful and sane emotional relationship with food first and foremost.

Does any of the above sound like you? If it does then sign up for the free video series and get started on working towards a better relationship with food.

If it doesn't, then great!! This may not be the thing for you, but perhaps you know someone who you think could benefit, and if that's the case, be sure to send this email on to them.

Your mindset around food is crucial to your health.

I see this issue a lot with clients that I work with on weight loss issues, sometimes it comes down to a matter of how you think about food and your body image.

And while I'm very well trained in the nutrition side of things, the what to eat, why to eat it, how it affects your health and well being, addressing the emotional side of things get's a bit trickier, so I refer to other experts, like Isabel.

By now you've probably gotten a good sense of what this program is all about, so if you even have the slightest feeling that this information in these videos could be of some benefit for you, then sign up for them, they are free after all.

Some of the links in this post may be affiliate links, which means that if you click on them and then make a purchase, I receive a small commission from the company at no extra cost to you. Using my links helps to support me and my business so that I can continue to offer you the support you need on your path to health and wellness, so thank you.

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