Once you've found the best time of day to workout, a major concern is still how much actual time you will need to properly exercise. In theory, you should be able to be in and out of a gym within one hour three to four times a week (most health professionals recommend weightlifting on alternate days only, which is in part why the three-day a week routine is so popular). And still maintain a fitness level to be proud of. An hour at the gym does not necessarily mean an hour working out. Consider the time it takes to change from your work clothes to your workout clothes. shower after the workout, and get dressed again, For most of us, this leaves about 45 minutes of actual time in the gym, This amount of time is best utilized by 30 minutes of cardiovascular exercise (including time for a proper warm-up and cool»down), followed by 15 minutes of weightlifting. If your schedule allows for five gym visits a week, keep the cardio portion consistent every day, and use the weight machines for your upper body one day lower body the next, lf three visits are all you can manage (which is still ample time), keep the cardio portion consistent every day, and workout the upper and lower body with weights during each visit (trying to keep a day between workouts). When there is only time to do one form of exercise- aerobic (cardiovascular) vs. anaerobic (weightlifting)—go for the aerobic workout if you want to lose fat, anaerobic if you want to build or tone muscle. Remember however, you will burn very little fat by only lifting weights. A prime example of this is sit-ups. You can do 100 sit-ups a day and build some impressive abdominal muscles, but if you don't work on losing your flabby tummy, no one will ever see those marvelous muscles, the best recommendation is to get your weight to its desired level. Then begin working on definition, Speak to a trainer who will set you off on the right foot.

Eating right

Exercise alone is not enough. In the convenient world of fast food outlets, heavy business lunches and Starbucks mocha cappuccinos, it is difficult to eat correctly—especially when you are always on the go. Try to keep some fruit around your desk for those mid-morning cravings. Avoid snacks that caring coworkers always seem to be passing around (you can eat half your fat allowance for the day in just a couple of rich snack foods). Try to use low-fat milk in your coffee rather than cream or milk. Eating healthy during business lunches is also a challenge, especially when a set menu is being served. There is no rule that says you must eat everything put in front of you during a business lunch. Eat what you know is healthiest for you, and leave the rest on the plate. If options are available, such as cream of mushroom soup versus beet consommé, use your head and choose the consommé, you’ll save valuable fat grams and still feel in control of your diet. The only surefire way to eat a balanced business lunch is to organize the lunch yourself (or through your secretary) and choose items that are low in fat.

Conclusion

Whether you are a busy male executive, a housewife raising four kids, or a retired person enjoying your golden years, there is no fast, easy way to get in shape. It takes effort and time. Once you are in shape, it becomes easier to maintain, but it is still a life- long commitment. The good news there is you will probably lead a longer life. As medical studies have shown time and again, the best way to get (or stay) in shape, is to follow a healthy diet (basically low fat foods) combined with some form of daily exercise. The trick is in finding the time. But remember if you can manage a staff of 100 employees, surely you can manage a little time for yourself.

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