A LOT of us tell ourselves, “I don’t have the time to diet and exercise.”
John Jimeno, an educator, takes a breather during a bike ride.
Jerry Diaz is not only a certified National Academy of Sports Medicine personal trainer, but is also a teacher and a parent.
He, too, has had to grapple with scheduling issues.
“Falling off the wagon or not starting a fitness and health approach is a global reality —especially with our current sedentary lifestyle,” Diaz said.
“Most of the time, the solution to the problem is setting priorities,” he added.
But one must be determined to take the necessary steps toward a healthy lifestyle which is less prone to diseases associated with obesity and muscle atrophy, he said.
Diaz said an average male or female can make great progress with at least two to three hours of exercise per week.
“You don’t need more than five to six hours per week, unless you’re preparing to compete or participate in a specific sporting event,” he added.
“Just about anybody can figure out how to squeeze in two to five hours per week to benefit their health,” he said. “Fitting in cardio workouts is especially easy because you don’t need a gym or more than 10-30 minutes, 2-4 days per week, of dancing, jogging, Tabata, yoga, Pilates, gardening or yard cleaning. Any of these activities can burn fat and help you get in shape.”
Diaz said weight training may be a bit tougher if one has a very busy schedule. “But if you truly desire to lift weights then you have to set aside at least two strength training days paired with two cardio days a week,” he said.
Planning a workout schedule and sticking to it will help you reach your fitness goals, Diaz added.
“I prefer to train first thing in the morning before going to work so I’ll have more energy for training and also enjoy higher energy levels throughout the day. Nothing can interfere with my training plan at 5 a.m.,” he said.
Others may want to train late at night when family members are resting and the individual has already completed his or her daily responsibilities, Diaz said.
Planning a healthy nutritional approach when your life is always on the go is also not that hard, he added.
“During my off days, I go shopping with my family at our local supermarkets and stack my fridge with local foods that I prefer to eat. For those that are single, there are no excuses. For those with families, it is a little tougher, especially with the different food interest among the household members. But start by sticking to the food you enjoy. Then begin logging your daily food intake. If you consume more food than you need (calories in), the excess calories will turn into extra weight. But if you burn more calories than you consume (calories out), you burn stored body fat for energy and you lose weight,” Diaz said.
It is also important to work with a personal trainer or attend fitness classes, he added.
“Trainers and class instructors can provide you with meaningful and purposeful advice. They can help you create a schedule and find time for training and workouts,” Diaz said.
For professional fitness nutrition inquiries, contact Jerry Diaz through Instagram at @BBJ_Athletics or Facebook.
