Are you a busy man who spends most of his time at work, with little time left for other activities? Are you tired, overweight and motivated to change, but can’t find the time to do it?

You aren’t alone. Let’s take Tom, for example. He’s a busy New York lawyer who works on Wall Street from 7 am to 8 pm weekdays and even works on Saturdays. He’s 5’8, 275 pounds and is embarrassed to go to the gym because he is out of shape.


Finding Time to Exercise: How can people like Tom who have such a hectic schedule find time to exercise? They have to make time. Mark workout times down in your appointment book and stick to it just as you would an important client or business meeting. You wouldn’t blow them off, so stop treating yourself any different. If you schedule sounds anything like Tom’s, you will likely need to set your alarm a little earlier and get your workout in before heading to work.

Once you get used to the new schedule you will find that the early morning exercise gives you more energy throughout the day. It also relieves stress and gives you a sense of accomplishment.

Sunday as a Prep Day: As far as food, one idea is to make Sunday your prep day. Make your list, do your shopping and prepare your food for the week. Chop vegetables, make soup and other recipes and grill chicken breasts. Having these foods cooked and prepped ahead of time gives you an easy way to have a quick, healthy meal throughout the week. Having healthy foods readily available is half the battle because it takes away the problem of choosing what is for lunch or dinner. Once you are already hungry, you are likely to overeat or make poor food choices.

Selecting a Gym: Although it’s natural to feel embarrassed about going to the gym when you are out of shape, it’s important to keep your focus on yourself. Start by choosing a gym where you feel comfortable. Many gyms offer daily passes or guest passes so you can try them out before committing. Take advantage of this and find the best fit for you. If you don’t fit in at a bodybuilding style gym, there are plenty of other options including family friendly gyms. Most of the “beautiful” people in the gym are looking at themselves and could care less about you.

Personal Trainer? Hire a personal trainer to get you started if you aren’t familiar with the equipment. It makes a big difference when you can confidently use the equipment. At first, you might also try using the gym during off-peak hours, which are generally early morning or after 8 pm.

Don’t Compare Yourself to Others: Lastly, don’t be intimidated by how others look or their abilities. Don’t compare your beginning stage to the advanced fitness stage of someone who has taken years to accomplish. Only compare your progress to your own. Can you do more than you could yesterday or last week? Then you are making progress towards your goals and can be proud of that, regardless of the number on the scale or your lack of six-pack abs.

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