Junk those ‘no exercise’ excuses in 2015

We have heard every reason for avoiding exercise.  Celebrity trainer Mike Ryan (of Hugh Jackman, Ed Norton, Mark Wahlberg, and The Rock Dwayne Johnson, to name a few) tells us how to finally win over these excuses. Here are 10 we hear all the time:

1. I am too tired already. If you are always tired, believe it or not, exercise might be the cure! Being active makes you more energetic in the long run.

“Wake up early and go before work,” says celebrity trainer and Gold’s Gym Fitness Institute member Mike Ryan.

If you’re a snooze-button fan, think about going at lunch or turn a co-worker into a gym buddy. “It can inspire some healthy competition,” Ryan says. “You don’t want to be the lazy one.”

2. I am just too busy.  Make time for yourself. Ryan says you should make an appointment or schedule for yourself.  There is always time for a quick run around the block, a brisk walk in the neighborhood, a bodyweight or a dumbbell routine while watching TV.

3. I am too sore from my last workout. Once you become stronger and fitter, you should be less sore. “Be sure you vary your workouts so that you aren’t exercising the same muscles over and over — a common cause of soreness. If you normally run on the treadmill, then ride a stationary bike or use an elliptical machine. Or skip the weights and take a yoga class,” he says. However, if the pain is so severe and preventing you from performing everyday tasks, then you should skip the gym.

4. I have to take care of the kids. Staying healthy and fit for your kids should be the biggest motivation to junk this excuse. “First, check with your local gym to see if it offers child care. If it doesn’t, arrange for your spouse to watch the kids while you’re at the gym, or ask a friend and then return the favor. And you can also work out with your kids,” says Ryan. “Go for a bike ride or play a Wii workout game with them.”

5. I am intimidated by all the machines. With knowledge and understanding, you will soon become familiar and at ease with the equipment. “You can always ask a trainer to show you around or explain how to use a machine. Also, there are many online resources that can teach you proper form and technique,” he says.

6. I gained so much weight. I’m embarrassed to go. Get some support from friends and family. Ask them to join you in the gym. Do not be self-conscious because no one is judging you. In fact, if they glance your way, it is probably to acknowledge your big step in improving yourself. “Let the gym be a sanctuary. The gym members are there to focus on their own bodies, their own goals. Do not push yourself too hard. Befriend the gym staff, they are your cheerleaders,” Ryan advises. 

7. I am not getting any results.  Results come from hard work, dedication, and commitment. The lifestyle change should be complete. Meaning there should be enough rest, stress kept at bay, proper nutrition, sufficient hydration, and regular exercise. “You need to establish a goal, do you want to be more muscular, leaner, toned? Then formulate a strategy of exercise and nutrition to achieve that goal. Begin your strategy by setting small, realistic goals — a few pounds, 10 more minutes on the treadmill — then go from there. Make sure not to sleepwalk through the same old routine. Shake up your workouts to shock your muscles and get results. If you always do floor sit-ups, do them on a ball; increase the resistance on the cardio machine; or try interval training,” he adds.

Better yet, discuss your situation with the fitness manager who can assign a personal trainer like Ryan who will reassess your goal and program. Just make sure you have been regular in your workouts. I hear a lot of this remark only to find out that they go once a week at most. 

8. I am late for my favorite class or my personal training session. Any amount of workout time is worth every minute. “Go anyway,” says Ryan. “You can sneak in the back of the class since we don’t lock the doors when classes start. Or if there is a next class, stay and try it out.  If you are late for a training session, your trainer can either create a shorter, tougher workout or give you extra exercises to do on your own after the session ends.”

9. Cardio workout bores me. The benefits of a cardio workout are not achieved only on a treadmill. If cardio workouts bore you, there are many other options. You can join a functional training or suspension training class. There are also interval training sessions you may want to try out.

10. I am depressed. Or I have a hangover. Partying too much, in the case of the latter excuse, exposes you to a lot of health challenges — alcohol, cigarette, greasy bar food, and lack of sleep.  These,  of course, can lead to dehydration and increase in weight, at the least. If you really love partying, then increase your resistance through regular exercise. As for depression, exercise releases happy hormones and could be a good way of pulling yourself up from a slump.

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Post me a note at mylene@goldsgym.com.ph or mylenedayrit@gmail.com.