Being “Too Busy” Isn’t an Excuse to Avoid Training

Johnnie Perry - Online Fitness Coach

Being “Too Busy” Isn’t an Excuse to Avoid Training

The U.S. is booming with more gyms, fitness studios, and boot camps more than ever before. There are options for everything. Do you like kickboxing? Well, there’s probably a place that offers it within 10 minutes of your house. Is Pilates your thing? You might have 50 options within a five-mile radius who claim their style is superior to others because their innovative reformer is better. (Ok, so probably not 50. However, there are too many in my neck of the woods, and they’re all similar. I digress.)

Even with tons of options for people to include physical activity into their routines, the country is the fattest it has ever been. The most recent Behavioral Risk Factor Surveillance System (BFRSS) data, shows that the obesity rates now exceed 35% in seven states, 30% in 29 states, and 25% in 48 states. So much for all these new studios, classes, and trendy Pilates reformers, right?

The Excuse I Hate the Most

You read the title, so you already know what it is. Before I go any further, let’s put people into two groups. Due to a lack of creativity, we’ll have Group A and Group B.

Group A

I’ve often heard people say they can’t make it to the gym on their own because their schedule is too hectic. However, those same people will take a spin class on a Tuesday night just to get in some exercise. Don’t get me wrong, some form of exercise is always better than none. However, the notion of “I’m too busy to hit the gym, so I’ll take a class and have an unqualified fitness pro tell me what to do for 60 minutes in a class of 40 people” hurts my soul at times. Another subsection of this group are people who leave work and hop on a piece of cardio equipment for 45-60 minutes with no end-goal in view.

Group B

What about the people who have access to a gym and still make the excuse that they’re too busy to train? This group also complains about being overweight. They don’t crush my soul; they kill it. Apparently, watching Netflix for three hours or going to happy hour is much more important than lowering your risk of hypertension or diabetes.

Too Busy? Optimize Your Training

Look, most people are busy. We all have jobs, children, or other responsibilities that consume the additional hours outside of the 7-9 hours of sleep. That gives you 15-17 hours each day to work, spend time with family/friends, educate yourself, and improve your body. Throughout a week, that’s 105-119 hours. If you claim that you don’t have enough time to train, you need to take an in-depth look at yourself and ask, “How am I not able to find 4-7 hours per week to get the body I want?”

When you’ve come to realize that you do have the time to train and have set a specific goal and realistic timeframe, ask yourself the following questions:

  • Will training X amount of days per week get me to my goal by X date?
  • Am I trying to lose fat or build muscle?
  • Will X type of training get me closer or further away from my goal?
  • Will eating a certain way get me closer or further away from my goal?
  • Do I know the best training methods to get me to my goal faster?
  • On a scale of 1-10, how hard am I willing to train?
  • Are there any injuries that I’ll need to work around?
  • Have I had any blood work to see if I’m nutrient-deficient in any areas or at risk for any heart conditions?
  • Do I know what type of training works better with my personality? (This is more about Neurological and Physical Typing Training, which I’ll get into in another post.)
  • Do I need the help of a trainer or coach?
  • How much am I willing to invest in my health?
  • Will those closest to me support my goal?

Once you’ve gotten answers to these questions and have a plan, don’t let anything that detracts you from your goal get in the way. If your best friend wants to order pizza at your house and you’re trying to lose fat, throw him or her out. It sounds harsh, but if you’re honest with them about your goals, they’re disrespecting you. The easier option is to avoid hanging with people who aren’t supportive. If you don’t like carbs, but want to pack on 5-10 lbs of muscle, get over it. You need carbs to build muscle, end of story. If it doesn’t help you, forget about it. With only 4-7 hours to train, do you want a 1% return on your time investment or 100%? Think about this every day of your plan.


Commit at least 16 weeks to improve your body. You’ve either been gaining fat or been scrawny for years, so 16 weeks of full-on dedication to losing fat or building muscle shouldn’t feel like a nightmare. Don’t switch up the plan, stay the course and adjust along the way if progress stalls.