Why “Lack of Time” Should Never hold you back from Building a Better Body

lack of time is not an excuseQuick question:

What is one thing that’s holding you back from building a better body?

Think about that for a second.

If you’re like the majority of my readers who I presented this question to in my free newsletter, your answer is fairly predictable:

Lack of time.

Lack of time, it seems, is the greatest obstacle people face on their journey to a better body. We all want to make time for exercise and healthy eating. We know it’s important.

But, we still falter.

We’re way too busy, we claim.

We have jobs to go to. Careers to be successful in. Children to take care of. Businesses to run. Tests to study for. Parties to go to. Research papers to write. You name it.

We claim we don’t have the time, but today I want to show you why that’s a bunch of baloney (and baloney sucks!).

I want to show you why lack of time should never hold you back from achieving a better body.

Let’s begin.

It’s all in your head

The reality is that many of us think we don’t have time for exercise. We think we don’t have time to prepare a healthy meal. We think our schedules are way too full for things that would actually benefit our health.

But many of us have never actually tried to make these things fit.

We’ve told ourselves that there’s just no way.

And we believed it. We bought our own lies. We quit before we even started.

The mind is very powerful, my friend. Once we set it to believe something, it will do everything in its power to make sure we follow those beliefs, regardless of the outcome.

So if you’ve told yourself that there’s no time to invest in your health and fitness, then there will never be time. It becomes a self-fulfilling prophecy.

You lose before you even start playing the game.

And that’s reality.

So change your mindset first. Change your perspective.

Before you can say that you don’t have time for exercise or time to prepare your own meals, try it first. Actually put in the effort and prove to yourself that it is possible to make time for what you know is important.

It’s easier and less time-consuming than you think

Whoever said that you need to spend hours in the kitchen preparing healthy meals or logging long hours in the gym to build a better body needs a firm slap across the side of the head.

Get those thoughts out of your head.

The fact is that you only need a little bit of strategic activity and a few simple changes to your diet to make solid improvements to your health and body.

If time is your limiting factor, get rid of your gym membership. Put together a simple home gym instead. The time you’ll save from not having to drive back and forth will cover the entire workout itself. Plus you’ll save money.

A workout doesn’t have to be long or complicated. Ten to thirty minutes of intense activity is more than enough to stimulate the muscles and the heart. Mix up some days of strength training with some days of stretching. Alternate between short, intense bursts of activity with long walks. Use simple tools to save you time and focus on efficient forms of training. A 10 minute jump rope session or a 20 minute kettlebell workout will give you more bang for your buck than a long, slow run. Even just sprinting for 10 minutes will provide you with a boatload of benefits.

When it comes to making nutrition choices, stay away from highly processed foods, sugary foods, fast foods, and all sugary drinks. Eliminating those from your diet will alone help you make incredible improvements. The best way to do this? Simply eliminate them from your environment. Don’t let them even be an option.

Learn how to cook a few simple, healthy meals and you’ll see how easy and quick it can really be.

You’re already spending your time doing something less important

Whether you want to admit it to yourself or not, it’s true.

If you don’t believe me, do a little analysis of how you spend your time. For the next two or three days, carry around a pen and paper (or use your smartphone) and track exactly – to the minute detail – how you spend your time. Write everything down from the moment you wake up to the moment you go to bed.

This will show you exactly what I’m talking about.

You’ll find things like the TV and computer sucking away huge chunks of time. You’ll find small things like reading the newspapers, playing around on your phone, playing video games or tinkering around the house really add up in time.

This will help you figure out where exactly you’re able to spare 10-30 minutes in the day.

A bit of investment for a huge return

Here’s the thing.

When you make your health and fitness a priority, your energy levels go up. Your body gets stronger. Your heart and lungs begin to work more efficiently. Your hormones return to their normal, balanced state. You begin to think more clearly. You can focus better. You can work without pain. Your immune system gets stronger and helps you fight off colds.

The list of benefits is endless and, collectively, they enable you to make better use of your time.

You suddenly become more productive at work. You can do your groceries with ease. All your tasks and errands become easy. And probably much more enjoyable.

By investing a little bit of time in your health and fitness, you end up saving an enormous amount of time in other areas of your life.

By making time for your health, you boost your longevity. You live longer.

You live better.

A strong, healthy, and fit body improves the quality of your life. It ensures you don’t lead a life plagued with sickness, pain, and constant bouts of stuffy noses, deep coughs, and achy joints.

A life that you’ll actually enjoy living.

Quick Summary


I’m not trying to tell you that you’re not busy.

I know you are. We all are. We all have things to do, people to care for, and responsibilities to take care of. We’re all on the same boat.

All I’m trying to do is show you that there are always different ways to look at a situation. If you tell yourself you don’t have time, then you’ll never have time. If, however, you do some analysis of how you spend your time and put some effort into shifting around your schedule, you’ll quickly discover that there’s always a bit of a time slot to fit in the things that matter.

It all comes down to your perspective.

Don’t wait until your health is in jeopardy before you start making time for yourself. By then it might be too late.

Start today.

Because investing a little bit of time in your health and well being will go a long way in improving both the duration and quality of your life.

Your Task:

If you enjoyed this post or think others would benefit from reading it, please do me a small favor and share it with your networks. Help me spread my message. I would greatly appreciate it!

Now for your question…

What strategies are you using to conquer the lack of time obstacle? What has helped you find more time for exercise and meal preparation? Share your thoughts in the comment section below!

14 thoughts on “Why “Lack of Time” Should Never hold you back from Building a Better Body”

  1. Absolutely, health should be a top priority in everybody’s lives. Just a half an hour a day is all we need (as long as you aren’t training to be a bodybuilder or compete in a sport), and make sure that 30 minutes is spent efficiently. High intense workouts as opposed to a mild, 30 minute jog on the treadmill.

  2. I’m a full time working wife and mother of 2 small children. Its definitely not as easy as it was pre children. I’ve just learned to adapt. For example, yesterday was a rainy day so we couldn’t leave the house. My husband was working so I had both kids alone. I decided to run up and down our staircase. I alternated between skipping steps and taking every step. I was sweeting and heart was racing. I followed with some abdominal work. I felt like it was better than nothing considering the weather and 2 small kids. Sometimes you just have to make use with what you got.

    1. Erin, I totally agree with you! I am a mom of an 18 month old, and my husband has to work lots of hours. I feel so much better if I work out then if I sit and do something on the computer while my son naps. There’s so much we can do while stuck in the house! When we get desperate enough, we can get creative 😉

    2. That’s a great example of how to do it Erin! It really is all about learning how adapt to new responsibilities and new schedules and making use of what you have. Thanks for sharing!

  3. I am a busy student, but I think maybe the lack of time problem was solved by putting exercices as an activity we do together with my some of my friends. Also, it really is just some simple changes to do. As I started to go to the university two years ago, I broke my car, so I took my bike instead! The benefits were incredible. About meals, I always loved spending time in the kitchen, so it was just about learning how to cook healthier meal.

    1. Great examples Gummy! Having a good support system (like your friends) is a great way to keep each other accountable. Finding other means of transportation is also a great way to add a bit of movement into your day. Thanks for sharing!

  4. Srdjan,

    I think lack of time is a poor excuse. Many people watch a few hours of television every day and claim they don’t have time to workout. It’s true that you only need 15-30 minutes to get in a short, effective workout. You can really tell when being healthy and fit is a priority to someone because they’ll never complain about not having time to train. They will MAKE time.


    1. I hope that the time analysis drill will help people realize that they really do have some time for their health.

      “You can really tell when being healthy and fit is a priority to someone because they’ll never complain about not having time to train.”

      I like that. Great point.

  5. I’m a mum of seven children, the eldest is thirteen and the youngest is one. I homeschool the five eldest and for me to have a spare half hour in a day is precious. I find the only way to keep fit is to be active with the children, playing soccer, going for walks and doing things as a family. I realise that keeping active and fit is important, but sometimes people don’t have that selfish half an hour for themselves and their own personal training. Keeping things real sometimes just means doing what you can with what you have.

    1. Thanks for sharing your thoughts Nadia. I can imagine how difficult it must be to find time when you have 7 kids to take care of. But you do bring up a great point. Staying active with your kids (and family) still counts as something. Plus it sets a great example for others.

      It’s all about doing what you can with what you have 🙂

  6. I do 13 hour days 5 days a week. up before 6:00AM , home after 7:30PM. I encompass 2 x 3 mile runs with a 20 lb pack as part of my commute. I started doing this as a way of ensuring I manged some exercise during my week and it is an efficient use of my time as it is as fast if not faster than using the tube train to get across London.

    I also try to train a minimum of 3 evenings a week for 30 – 60 minutes (depending on the work out from HIIT to yoga and strength) plus my weekend martial arts.
    I am very fortunate that my wife allows me the time to train at home. I know sometimes it’s difficult but you can find time to train, even 10 minutes twice a day can be blisteringly effective, if you can get the right work out.

    1. Thanks for sharing your story Neil. That’s a really cool way of commuting! And it’s a great example of using your time wisely. I think you bring up a great point with your wife. Having a good support system to push you and motivate you to make time for your health can be incredibly beneficial.

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