Many of us lead busy, hectic lifestyles and this is often the most common excuse for not exercising, but lack of spare time is not really a valid excuse at all. Although some individuals are extremely busy and successful, they can still manage to set aside time for exercise, even if they need to make certain sacrifices in other areas of their lives. Any sacrifices that we need to make do not need to be extreme – we do not need to affect the impact on our family or social life in order to maintain a regular exercise regime. We can, with organisation effort and planning, make it possible to fit in some form of exercise into our daily routine.

Here are some exercise ideas to fit in with a busy lifestyle:

Exercise Idea #1 – Multi-tasking.

We should try to find ways in which we can exercise in conjunction with performing other activities. We could walk to the supermarket, school, or work place instead of driving and take stairs rather than escalators in department stores. While walking the dog or just out for a country trek, we could use a voice recorder to record notes and ideas for work or home projects as well as dictate any speeches or reminders of upcoming events and important meetings. We could exercise while watching television by using a stationary bike, rowing machine, or step platform. Instead of meeting friends for coffee, we could try to encourage them to join us in an exhilarating walk. There are numerous ways to fit a few minutes of exercise in combination with our regular daily activities.

Exercise Idea #2 – Exercise early.

We should get into the habit of performing our workout session early in the morning where possible. If we do this, the rest of our daily tasks and activities can be executed without any feeling of guilt. If we wait until our daily routine is in full swing, we are likely to forgo our exercise in favour of more urgent, important commitments.

Exercise Idea #3 – Personal time.

Instead of looking on exercise as yet another chore or duty to fit into our already hectic day, we need to change our view so that we begin to see it as a welcome period of personal time where we can satisfy our own needs instead of dealing with everyone else’s. We will soon begin to look forward to this personal time to enjoy our workout and make these sessions high on our list of priorities.

If we are still reluctant to make any sacrifices or are resistant to fitting exercise into our daily routine, perhaps exercise ideas are not the answer. Maybe we are avoiding exercise simply because we just do not want to do it. Perhaps we have begun to see exercise as boring, exhausting or unpleasant and we need to look at other forms of exercise or other types of workouts. Some of us may worry that becoming fitter and losing weight may impact the way people in our life treat us, and we are comfortable and happy with the way things are right now.

Whatever excuses we make, we need to now that nothing will change until we convince ourselves that the benefits of a daily exercise regime are worth any sacrifices we have to make. Once we have committed to a daily workout plan, we will find it much easier maintain, no matter how busy or hectic our life is, or what obstacles we encounter along the way.

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With the right diet plans to lose weight, combined with a properly designed exercise program, a weight loss of 30 pounds in three months, or 100 pounds in 10 months, is within your reach, but the secret is to stay motivated.

Exercise is an effort if you are overweight, but if you set a weight loss goal and stay focused on the goal instead of on the effort, it becomes easier. Concentrate on how you are going to look four months down the line after you have lost forty pounds, instead of how tired you are going to be after the exercises. Short, intense, motivated exercises are much more effective for weight loss than long, boring periods.

Group support is also extremely helpful to let you stay motivated with your exercises. Joining a fat loss forum will let you get inspiration from others, while you will also inspire other members on the forum. Simultaneously you will make new friends with a common interest, fighting the same battle.

A few tips in this regard are

· An experienced trainer to guide you with your exercise program.

· Find a friend with whom you can do workouts.

· Find a forum which you can join online – this is a great motivation tool.

· Get your family and close friends to support you – they can be your best support team for your weight loss program.

· Find a good diet program formulated by a nutrition expert. Combining diet with exercise is crucial for maximum success

· Gradually increase your exercises. Don’t start too fast. Rather start slow and do more as you get fitter and start losing weight.

Once you get results by following healthy diet plans for weight loss and exercising according to a regular program, losing weight becomes exciting and fun.

The time of the day when you exercise makes no difference. However, your exercise program should be based on regular, consistent exercising. An intense workout will keep your metabolism revved up for many hours after your session.

Slow, steady and long workouts are much less effective than fast, intense workouts, followed by rest periods of slower exercises. Intense periods of slower exercises, such as heavy weights and slow repetitions, are also much more effective for losing weight (burning carbs) than more repetitions of a low intensity.

Interval training – intense periods of exercise, followed by periods of rest – is much more effective for burning fat, because it places more metabolic stress on your muscles. It requires much more from the metabolism of the muscles to recover and restore the energy it has burned up during interval training than with aerobic exercises. The result from interval training is that more calories are burned up, which speeds up weight loss.

Over a 15 week period, research results in Australia showed 6 times as much fat loss (2.5 kg) in a group which applied interval training as to a group which applied slow cardio training (.4 kg). The answer lies in the fact that interval training speeds up your metabolism for hours after your exercise session, while it is not the case with slow aerobic exercises.

8 Repetitions with heavier weights result in much higher post exercise metabolism than 12 repetitions with lighter weights.

Another fact is that exercises for certain areas of your body, such as arms, called isolation exercises, will build muscle, but not burn fat. In this way it helps to improve your appearance, but it doesn’t aid the rate at which you lose weight..

Nutrition remains the most important aspect of weight loss. If you combine a proper, well balanced diet plan for weight loss with interval training (relatively heavy weights), realizing that exercising is actually designed to build muscle, and not to burn fat, you should obtain all the results you expect.

There are excellent programs on the market, which combine nutrition with exercise.

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Eye Facial Exercises

• Sit upright with your eyes closed and relaxed. While keeping your eyes closed the whole time, first look down and then look up as far as possible. Repeat the facial exercise 10 times.

• Sit upright with your eyes closed and relaxed. Keep your eyes closed while lifting your eyebrows and stretching your eyelids down as far as possible. Keep in this position for 5 counts, relax and repeat 5 times.

• Gently tone the muscles of the eyes by pressing two fingers on each side of your head, at the temples, while opening and closing your eyes rapidly. Repeat 5 times.

• Sit upright looking straight ahead with your eyes open. Look up then down, while keeping your head still. Repeat 10 times. Then look left and right – repeat 10 times.

• Sit upright with your eyes relaxed and open. Lift your eyebrows while closing your top eyelids until about halfway closed, then open your eyelid wide open until the white of your eye shows over your iris.

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Forehead Exercises

• Lie on your bed with your head hanging over the edge. Lift your eyebrows as high as possible, with your eyes opening very wide. Relax and repeat 10 times.

• Sit upright facing forward and while bringing your eyebrows down over your eyes, wrinkle your nose as far up as possible while flaring your nostrils. Keep for a count of 10, relax and repeat 5 times.

• Frown as much as possible and try to bring your eyebrows over your eyes while pulling the eyebrows toward one another. Then lift your eyebrow as far as possible while opening your eyes as far as possible as well. Repeat 5 times.

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