Editors Note: This post is written by contributer Andrew Verdon. Andrew has completed a Diploma in Exercise Science, Certificate IV in Fitness, Level 1 Strength Coaching Qualifications with ASCA. He is currently completing a Post Grad Diploma in Applied Science (Elite Sports Training) and will go on to do a Masters in Recovery.

All of us know the benefits of regular exercise and most of us are keen to exercise regularly but too often “stuff” gets in the way.

The main excuse I hear is lack of time but other excuses include lack of motivation, boredom, no energy, no access to a gym – in fact the list of excuses can be as endless as your lack of progress and results.

So what can we do to overcome these obstacles? Here’s my top seven tips to overcome these obstacles:

1. Time – make it a priority

All of us have busy lives – school, uni, work commitments, family, social and other responsibilities. Exercise time often comes vey low on the list of demands on our time. The most successful people I see are those who schedule exercise into their week. They have a standing time every week and do not miss these sessions – no matter the weather or their location. Treat your session like a dentist appointment- would you blow this appointment off in your saw it in your diary? No you would show up as you know it is important.

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Tagged As: exercise, Motivation, program, Training

Honestly, when was the last time you really upped your intensity on the treadmill? (and I’m not talking about 30 seconds at the end) Want to make your treadmill sessions less boring and far more effective? Follow these steps for the best treadmill workout ever:

• 10 min warm-up on a cross trainer or rower
• Set tready on manual program
• Choose one of the workouts below, according to you fitness level
• Finish with 10 minutes on the bike, Random program
• Stretch

• It’s 4 minutes running, 1 minute walking. The first 4 minutes is a speed interval, increasing 1km/hr each minute. The second 4 minutes is an incline interval where the speed stays the same but you increase the incline 2% per minute.
• Repeat 2 times (totalling 20min).
• By the end of your 4th minute you should be at your maximum. Ask yourself “how much longer can I go at this pace?”, and if you answered +30sec then you need to up your speed next time.
• If it’s too hard at first, that’s fine, just slow your speed and now you have a goal to aim for.
• Never lower the inclines. If it’s too hard, go slower rather than less incline
• Warning: Your fitness will increase rapidly, so starting speed should be increased every third workout.

Other posts you might like:

Not losing weight but training hard? Why aren’t I losing weight?

The Psychology of Weight Loss: Part 1 of 3

The five Minute Rule – video Blog

Workout Music: Great tunes to Exercise to

Tagged As: fitness, interval exercise, program, treadmin, Workout