” I don’t have time to workout.”
Let me tell you, as a former personal trainer this is my biggest pet peeve in the world. I work full time, attend online school full time, take care of a 4 year old full time and still find time to workout 6 days a week. I’m not saying this to “toot my own horn” but to show that where there’s a will there’s a way. If you have time to play Candy Crush on Facebook or watch every episode of the Real Housewives of (insert city), you have more than enough time to workout. However, since a perceived lack of time continues to be one of the top excuses people give for not exercising Jorge Cruise’s “8 Minutes in the Morning” idea does have some merit.
Weight Loss in 8 Minutes
If you’re not familiar with the 8 Minutes in the Morning program here’s a little background on it. The program was developed by a man named Jorge Cruise. His idea is that weight loss can be achieved with only 8 minutes of exercise done each morning.
But Does it Work?
I have a personal motto that goes “if it sounds too good to be true it probably is” and I think this motto can be applied to Jorge Cruise’s 8 Minutes in the Morning program. I will give him a little credit though–he is the first to admit that this program is meant strictly for weight loss–he himself says that the program is not designed for overall fitness. Cruise’s program consists of doing 2 strength training exercises, 4 sets a day for 6 days a week. In his program you’d do 12 repetitions of the first exercise then 12 repetitions of the second exercise four times total.
Is this better than nothing? Absolutely. Cruise’s program is targeted towards women and research has proven the benefits of strength training for women. No doubt that those who added this 8 minutes in the morning would have more energy and may even have slightly improved strength. However, there are a few things that Cruise suggests that I don’t agree with.
- Cruise recommends using weight ranging from 5-12 pounds. Some women will start to feel fatigued when they get to the 12th repetition using this weight. However, it irritates me that Cruise seems to suggest that women are not capable of lifting heavy weight. There are a lot of women who lift and can probably lift more weight than the average man.
- There are certain genetic factors that can influence weight loss but the overall equation for weight loss is calories in versus calories out. Exercising for only 8 minutes a day will not burn enough calories for significant weight loss. In order to lose one pound a person must create a 3500 calorie deficit. In 8 minutes a person may burn 100 calories–it’s unlikely they’ll burn more no matter how hard they are working. This means it would take 35 days to lose one pound. Not exactly what I’d call efficient weight loss!
- There is no balance in this program. Like I said, I am a huge supporter of strength training but don’t believe that it is the end all. Aerobic training should also be included in a fitness program to achieve cardiovascular and other health benefits. Plus, aerobic exercise can help burn additional calories and can help with weight loss.
A Good Addition
I’ve pointed out that I don’t think 8 minutes a day is enough but I do think 8 Minutes in the Morning can be an excellent addition to an a regular exercise program. For example, if you’re already exercising regularly try waking up 15 minutes earlier and doing 8 minutes of exercises before getting ready in the morning. This could be strength training, HIIT, yoga, or even an abdominal workout. 8 Minutes in the Morning will not help you lose the 10 pounds you’re looking to shed before Christmas but it can help you feel energized for your day and ready to face the stress of work, family and every day life.
After pointing out the pros and cons of this workout idea I’d like to leave you with my final recommendation. Do I recommend using 8 Minutes in the Morning as your only exercise program? No. Do I recommend it as an addition to an already regular exercise program? Absolutely! If you’re new to exercise to this could be a great place to start. You could gradually build up to 10, 15, 20, and eventually even 30 minutes of exercise. However, if you’re looking to lose weight I don’t believe you will experience weight loss only exercising 8 minutes a day.
Perceived Lack of Time
Because I mentioned that a perceived lack of time is one of the top excuses for not exercising I want to offer you a challenge. If you’re sitting here thinking “okay good for you, you workout but I really don’t have time” I want you print out a 24 hour calendar for yourself and track what you are doing every hour of the day for one full day. You may spend 6-10 hours a night sleeping, 8-10 hours at work, and “X” amount of hours doing other activities. If you find that you have multiple hours of screen time (computer games, television, video games) then you definitely have time to exercise.
I’d also like to point out that if you don’t have 30 minutes for an exercise session you can break that up into 3 ten minute sessions. If you’d like to walk 30 minutes a day but can’t, try doing 3 ten minute walks a day. You’ll get the same health benefits and the “lack of time” excuse will no longer apply to you.
How do you find time for your workouts? What tips do you have for busy individuals?