Are you feeling stuck in your career? Are you looking for a way to boost your energy levels and improve your productivity? Look no further than strength training.
Strength training, including exercises such as weightlifting, body weight exercises, and resistance training, is not just for athletes and bodybuilders. It has been found to have a number of benefits for entrepreneurs, business people, and career-oriented individuals.
One of the main benefits is that it can help to increase energy levels. Regular strength training can help to increase muscle mass, leading to improved energy levels and increased endurance. This can help career oriented people to be more productive and focused throughout the day, especially with demanding schedules.
And let's be real, who doesn't want to have more energy to tackle their to-do list?
But it's not just about physical benefits. Strength training can have a positive effect on mental health as well.
Let me give you an example. Ira is a 50-year-old doctor and mom of three who's also running her own private clinic. She was feeling run down and struggling to keep up with the demands of her busy schedule. Not only that, but she has gained extra weight because of the stress.
But, she decided to make a change and started incorporating strength training into her daily routine. She made a plan to work out before work 3 times a week, spending 45 minutes each session. And you know what? Without having to follow a strict diet or do intense workouts, she was able to shed 10 kg of fat easily.
She's now feeling more energized and productive, both at work and at home. She's even started to inspire her colleagues and patients to do the same!
Let me tell you about another one of my clients, Luca. He's in his 30s and had a major burnout due to stress at work and not taking care of his health. But, after hitting rock bottom, he decided to work with me and start incorporating strength training into his daily routine. We focused on compound movements like squats, deadlifts, bench press, and military press. And you know what? He loved it! He couldn't believe how much it was positively affecting his brain. He was more focused and productive at work. Plus, he gained 4 kg of muscle mass and set personal bests in most of the exercises we were doing. He felt better, both physically and mentally, and he's been able to prevent another burnout.
Strength training can also help with decision-making by releasing endorphins, those "feel-good" hormones that make you feel good and can improve cognitive function. It can also improve your creativity and problem-solving abilities by promoting neuroplasticity, the ability of the brain to change and adapt. It can help to reduce the risk of chronic diseases such as diabetes, hypertension, and heart disease. It can also help to improve bone density, which can reduce the risk of osteoporosis and fractures, and to manage weight.
One study by the University of Illinois at Urbana-Champaign found that it can lead to increased creativity and problem-solving abilities. The study found that after a strength training session, participants performed better on creative problem-solving tasks than those who did not exercise. This can be especially beneficial for entrepreneurs and business people who need to come up with new ideas and solutions in their work. By incorporating strength training into their routine, they can tap into a deeper level of consciousness, which can lead to new insights and ideas.
What are some common obstacles or difficulties that busy people might face when trying to incorporate strength training into their daily routine?
Some common obstacles busy people might face when trying to squeeze in strength training could be: - lack of time
- lack of motivation
- difficulty fitting it into their schedule
- not knowing where to start, or not having access to a gym.
- lack of accountability and not having someone to push them to stick to their routine or to overcome the obstacles that come along.
One of the main concerns people have when it comes to strength training is the amount of time it takes.
The truth is, strength training can be done in as little as 30 minutes a day, making it easy to fit into a busy schedule.
But how do you incorporate strength training into your busy schedule? Set realistic goals: Start by setting realistic goals for yourself based on your current fitness level and schedule. This will help you to stay motivated and on track.
Schedule it in: Schedule your strength training sessions in advance, just like you would any other important meeting or appointment. This will help you to stay accountable and make sure you don’t miss a session.
Use your lunch break: If you have a busy schedule, try incorporating strength training into your lunch break. This will help you to break up your day and give you a boost of energy.
Try at-home workouts: With the rise of at-home workout equipment and online fitness programs, it's easy to find a strength training program that fits your needs. This can be a great option for busy individuals who don't have time to go to a gym.
Get a workout buddy: Having a workout buddy can help to keep you accountable and motivated. Plus, it's always more fun to exercise with a friend.
Hire an online fitness coach: Nowadays, you have the opportunity to have a fitness coach in your pocket. This helps you stay accountable, motivated, and also helps you overcome obstacles and challenges along the way.
Prioritize rest and recovery: Remember that rest and recovery are just as important as the workout itself. Make sure you are getting enough sleep and properly fueling your body to optimize the benefits of strength training.
Be flexible: Finally, remember to be flexible with your schedule. Sometimes things come up, and that’s okay. It’s important to be flexible and adjust your schedule as needed.
I give you a personal example of one typical 30 - 35-min session of mine: 1. Warm up on Elliptical (5 mins) 2. Warm up on a compound movement such as deadlift, progressively putting up weights. (5 mins) 3. Reaching my work sets, in which I perform 3 to 4 high intensive sets between 3 and 5 reps. (deadlift is high fatiguing exercise which trains the whole body, that’s why is very effective - 10-15 min) 4. Additional 3 to 4 exercises for focusing on specific muscles such as back and biceps. (10 mins)
5. Stretch and cool down (5 min)
With the rise of at-home workout equipment and online fitness programs, it's easy to find a strength training program that fits your needs.
In conclusion, strength training is not just for athletes and bodybuilders, it's for anyone looking to boost their energy levels, improve their productivity, and unlock their success in their career. Regular strength training can help increase muscle mass, leading to improved energy levels and increased endurance, and can also have a positive effect on mental health by increasing creativity and problem-solving abilities. But, let's be real, sometimes it's hard to stay motivated and on track. That's where I come in as an online fitness coach. I can help you with accountability, create a personalized plan that fits your schedule and goals, and bring clarity to your fitness journey. Whether you're looking to increase energy levels, improve productivity, or just feel better in your own skin, I can help you achieve your goals. So, let's get started and unlock your success together!
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